Shoulders Lagging- Need Advice

Discussion in 'Female Training Discussion' started by Joy, May 13, 2012.

  1. Joy

    Joy TID Lady Member

    Nov 5, 2011
    I have been concentrating on my shoulders for about 12 weeks now. They continue to lag and I'm not sure why. I start my shoulders fresh in the week. I also try to work my upper back in there too. My current routine is below:

    seated shoulder press 10 x 30 4 sets
    rear lat raises 10 x 20 4 sets
    bent over rows (90 degrees) wide grip 8 x 50 2 or 3 sets depending on where I start them in my routine. I drop back to 10 x 40 if I'm tired.
    bent over rows (45 degrees) close grip- I superset with the 90 degree rows so the weight and sets are the same.
    upright row 8 or 10 x 40 4 sets
    side lat raises 10 x 15 4 sets

    bent over rows 12 x 35 4 sets
    Wide grip pull downs 65, 70, 75, 75
    assisted pull ups- weight set on 10 3 sets 10-12 reps
    Shrugs 45, 55, 65, 65

    I am working the front shoulders with my bench presses and they actually look pretty good. Lat, and post delts are lagging. I am 5' 3" 120 lbs bf approx 15% and am currently working on a slow bulk. Diet is good. Gains are coming elsewhere just not in the shoulders.

    If anyone has any ideas I could use them.
  2. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
    You're probably either over training them since they're small and assist in other lifts or you aren't training heavy enough. Try laying off them for a week or two and then come back to your next shoulder day and stick to compound movements. Over head press and upright rows for example. And go heavy. 3 to 5 reps.
    Joy likes this.
  3. bigdave1967

    bigdave1967 Member

    Nov 18, 2011
    Agreed. All that high-rep bullshit isn't allowing you to use enough weight to force growth. You need to hit your fast-twitch muscle fibers to coax the greatest amount of growth in your muscles, and 40-rep sets with a light weight just isn't going to get you there.
  4. Joy

    Joy TID Lady Member

    Nov 5, 2011
    Thank you, both. I will give them a break for a week or so and then go back with low rep/ high weights. Maybe it would do me good to actually adopt that rep/weight scheme with my entire routine for a while. It would be a nice change. Thanks again. I really appreciate the input.
  5. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
    I stopped doing 4 sets of 12 reps of EVERYTHING and started really pushing myself over the last few months hitting reps of 1-5 and the amount of growth everywhere has been staggering. It'll help you pick up your appetite a bit so you'll be able to add more fuel to the fire.
  6. shan

    shan TID Lady Member

    Jul 1, 2011
    Yep...less reps and more weight...6-12 rep range would be much better for shoulders...
    Joy likes this.
  7. sassy69

    sassy69 VIP Member

    Aug 16, 2011
    Definitely too many reps. Are you competing or planning to compete? I would also work on your posing if you are. When I look at some women, I want to say shoulders are a genetic thing, altho I've seen some friends go from 8 yr old boy shape to a BEAUTIFUL big Y shape (figure competitor) in a matter of about 12-18 months. Try changing up your rep range for a while. Go heavy on the lifts that don't expose your shoulders to unsupported positions (I'd put lateral raises and Arnold presses in that group) and lighter on the ones that do. Meaning you don't need to go ultra heavy on things like front & side raises. The last thing you want to do is fuck up a rotator cuff cuz that shit never goes away. So keep that in mind as you are increasing your weights - not necessary to go heavy on everything, but on stuff like presses & pulls, go for it, as long as your core is tight and your form is tight.

    If you notice any soreness or pain, I would then suggest you incorporate some light rotator warm ups just to get started. Its a small but complex joint that is just too key to mess up in pursuit of shoulder growth.t
    Joy likes this.
  8. Mr P

    Mr P Member

    Jun 21, 2011
  9. Joy

    Joy TID Lady Member

    Nov 5, 2011
    Not competing, but I want that Y shape badly!! I won't rule out competing if I can progress to the point where I could compete. I am not there- yet. I have changed my routine since the post and am heeding everyones advice. I am going heavy/ low reps. Form is sloppy on some- mostly the side raises, but when I start that I back the weight off. No pain..all is good. I am also working shoulders 1 day a week. Actually I am working each body part 1 day a week- heavy/ low reps. I am going to stick w/ this until the beginning of July. I am planning on running a cycle of anavar. I will see how I feel and how I look then and tweek if need be.
  10. Snake

    Snake VIP Member

    May 1, 2011
    one thing I found was that bent over lat raises never did a thing for my rear delts until I started doing them standing up on cables...I think having resistance throughout the entire movement was key for me...bent over with dumbells is like half a movement compared to cables..hope this helps..
  11. Stumpy

    Stumpy Olé, Olé, Olé VIP

    Sep 29, 2010
    This is exactly what I do for rear delts. I've allways found rear delt to be a tricky one to try and isolate but using cables so far seems to be the best method.
  12. Kätzchen

    Kätzchen TID Lady Member

    Sep 3, 2013
    I gave shoulders their own day - separated from back work - made a world of a difference. I think you are doing too many different exercises & not enough weight/sets of each.
    DB press, laterals, & cable rear laterals. Everything else gets hit on back day & chest day.
    I did a few rounds of GVT as well & I think it worked really well.

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