Training the shoulders

S

specialk12

0
On my chest days I also do my shoulders. I work them when I do bench press. After bench press I move on to incline bench press. After I'm done with that I do military press. I tend to finish my workouts with lateral raises and front raises. But the problem is taht I tend to hurt myself when lifting to much with lateral. I was told that lifting a lot with isolation exercises(especially shoulders) is not good. I understand now cause I get hurt lifting a lot using isolation exercises for my shoulders like lateral raises. But how can I stimulate muscle growth without lifting heavy. How can I have that definition and size that I see on magazines.

I have to lift heavy when doing lateral, front, or any other isolation exercises, right????

How can I avoid lifting heavy without hurting myself.
 
and they are able to get those cut arms and shoulders only lifting 20lbs(for a 200lb player)???

Do they do a lot of reps or medium reps???

I weigh about 150, so I should only lift no more than 15lbs, right??

Should I do a lot of reps(to get it cut and big)???
 
Specialk12,

I don't believe its helpful or in your best interest to try and develop or utilize JUST weight training exercises by modifying sets/reps to get your shoulders 'defined, or cut'.

You'll have to combine the weight training with proper diet and aerobic training. You will also have to assess your goals and determine what needs the priority.

It is possible to get the 'cut defined' look through diet alone with minimal focus on weight training and aerobic exercise.

Assess your goals and go from there.
 
my goal is to develop nice shoulders, but I didint know that could be done with a proper diet.

I sometimes have trouble eating the proper diet. Not to say I eat junk food. I dont, but it seems llike I lack the knowledge of what foods I should eat to gain that mass.

So in essence, I really can't get well defined shoulders because I am trying to gain mass. ANd my diet prohibits me from getting that definition because I need to get bigger.
 
Here's a couple things you could try out to see if it helps....

Have you tried to do bent arm lateral raises? Since isolation exercises are in a single plain, try doing some exercises that are in multiple plains...

So if you wanted to, you could try doing some exercises on a cable column or you could just use normal dumbbells... You could do cable deliod pulls, rear deltiod pull, cable swims, etc... It may take a little longer to get definition for one particular muscle, but hopefully you should be in pain after exercising...
 
Do them very slow on the way down, don't throw the weight around with your back or knees. The biggest problem I see with raises is guys trying to do too much and dipping their heads too far down or just throwing it up there. Just use pretty light weight and do plenty of reps. I usually do about 20 reps with 20 lb dumbells in each hand. Then if you really want to build them up, do some other exercises. Like shoulder shrugs or front raises on a cable or with a barbell rather than dumbells. However I do different shoulder exercises on different days. I do shoulder presses and incline presses on days I do triceps, and chest. On back and bicep days I do the raises
 
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