Developing Back & Shoulders

I

Iffy

0
Hi All,

Anyone got any good tips for adding mass to my back and shoulders.

I never seem to be able to develop them even though I hit them pretty hard.

At the moment i do...

Lat Pulldowns 3x8 @ 132lbs (60kg)
Seated Rows 3x8 @ 132lbs (60kg)
Bent Rows 3x8 @ 44lbs Each Dumbell (20kg)
Miltary Press 3x8 @ 77lbs (35kg)
Vertical Rows 3x8 66lkbs (30kg)
Front & Lateral Raise Superset 3x8 @ 16.5lb Each Dumbell (7.5kg)

I can't lift any heavier than those at the moment for those number of reps. Anyone got suggestions on other exercises with set and rep amounts?

Cheers

Lee
 
Looks pretty good to me but try switching up some different excercises and rep schemes every now and then. If you lift real heavy i would limit the workout to twice a week.
 
At the minute I only do this once a week, u think maybe doing it front and back end of the week will help?

Also u think doing an extra set would maybe be ok?
 
That's alot of sets now. For mass intensity is more important than volume. And don't forget diet if your a hard gainer you will need to eat a lot to build mass.
 
bugger, thats probably where im going wrong. I'm also trying to burn fat, so im eating lower calories etc and doing lots of cardio.

Ah well, if that's the case, sorry back, you'll have to stay **** 'til i burn of the excess pork!

I'll stick some deadlifts in there too :)

Thanks for the swifty reply :)
 
the deadlifts will work you good.

you need russian high volume ladders, these are guarenteed to pack mass on like none other.

for shoulders, do you know what the arnold press is? if not, just look it up on google.

do arnold press for your shoulders, find a weight that you can lift about 8 times. now, press it for one rep and rest 10 seconds, 2 reps and rest 10 seconds, 3 reps and rest 1 minute. that was one cycle. do the cycle 3 times. the next time you do the cycle, do it 4 times. by the time you work yourself up to 10 cycles you shoulders will have gained mass. once you have reached 10 cycles stop lifting for a week or you will probably get injured. do each cycle with 3 days in between.

for back, you can do the deadlift but you can also do the tactical chin up. once again, you're going to do the ladder. find out how many chin ups you can do (the kind with your palms facing away) say you can do 8, then do the cycle going :1 rep/10 seconds, 2 rep/10 seconds, 3 rep/1 minute and repeat. However, repeat the cycles until you can no longer do 2 reps well. Then hit out about 3 singles and thats your back for the day. Do this 2-3 times a week for 4 weeks.

if you do these I guarentee you will not only have monster shoulders, arms, traps and back but you will have some solid strenght along with it and the muscle will be very firm because you are working with very hightension.

these ladders can be applied to any lift, bench press, squat whatever, you will be beast with ladder training. so go to it!
 
Thanks for the tips mike, you'd think after training on and off for 10 years I woulda known about some of these things :D.

I found that arnold press demo on a website :O thats gonna knack i reckon.

I might try those ladders with some of my other excersizes too, see what happens.

Cheers
 
hey man i'm glad to help. yea, i remember when i read about ladders i was beating my head against the wall.

i mean, if you can bench press a little over 200. in one bench press ladder session you could end up pressing over 1 ton. How could you not gain mass from that?

good luck, i hope it works and remember where this program came from when you looking for new shirts because you don't fit in your old ones...Russia!
 
hey again mike,

Just to let you know that I tried those ladder sets and the Arnie Press in the gym last night when I did my chest and shoulders. I can barely move em today lol. Good stuff.

Thanks again for the tips, I'm defo gonna keep doin those bad boys :D.
 
Iffy I'm glad to hear that you're happy with it.

It makes sense that you will be very sore the first week. By the end of the second week you should barely even hurt. If you do continue to hurt, tone down the "volume a bit" drop a cycle or two.

good luck!
 
you definatley only want to do back once a week, and deltoids once a week (with say triceps) if you correctly isolate the muscle, you dont need to work it more than once a week. for deltoids, do lateral raises, military press (barbell), dumbbell military press, and for triceps/deltoid day do like skullcrushers, dips, tricep pull downs (with the ropes on a cable machine, and for back do lat pull downs (really wide), seated rows, standing rows, shrugs ect. doing these once a week should give you results. for bulking do more sets of less reps, like 5X5.
 
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