Looking for exercises to gain size in shoulders...and

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May 8, 2004
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2,375
I want to know some sure way shoulder exercises. Mine are pretty developed, but the rip I want is not there yet. My triceps are ripped, but I am missing that Vish cut still from the shoulders. Also, the muscles that you see on boxers right behind the underside of the arms and around your shoulder blade. How can I develop these muscles? Take up boxing? I really would like to get cut this winter while gaining about 5 pounds. I'd like to get back to my normal weight of 170 again, but am not planning on returning to the "gym" for at least another month. I'm just looking for some new exercises to add to my sessions.


Thank you
 

pepepe

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try diamond pushups for awhile ,guaranteed to cut you up,mine are.dont give up just like pe.
 
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Thanks. I have done these before. They've never been a part of my workouts though. I'll have to try them out later today when I get a chance to lift.
 
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How "ripped" you look is all about bodyfat. If you want to see muscle definition you have to lose the fat. Lee Priest is a perfect example of this. Check out what he looks like in the offseason vs what he looks like on stage. The only difference is a shave, a tan, and losing a ton of bodyfat.

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That's true, but I don't have hardly any body fat on me. I suppose definition is what I want particualrly in the shoulders and middle of my chest. I'd like to have more muscle in the middle of my chest. I mean to get really cut I'd have to have some different genetics probably. I don't know how some people can do it like gain weight on the shakes and other crap and then slim down just enough so that they are cut and have more muscle and definition to boot than before they bulked up. I can't do that. I've tried. I have to gain weight the natural way and then try to get cut.

My weight has flucuated the last 4 years really. At 16 I was 150 up from the 120 I was at 15 (due to working out and some medicine I was on) At 17 I was 165 in the summer and about 175 in the winter. (Was on a lot of GNC products) Got horrible acne and got off everything then really lost weight in the summer (at 18 now) and went to as low as 138. Got it back up to 150 naturally at 19. Then started taking shit again (creatine) and got up to 167. (I mean I was really getting into lifting weights) I had 16.5 inch biceps at this point this past winter then like I said I break out when on these products so now I am 160 with mild acne that has been steadily going away since I finally went to the dermatoligist a month ago. I'd like to get 165 before the year is out naturally and look real cut up. I can do it in fact I will do it, but I just need some exercises to target definition in those two areas (chest and shoulders).

So I couldn't gain all too much weight like I have in the past the way I did it at least which is what seems to be the only way I could look ripped-to gain weight first that is. You see because guys like him have a lot to work with in the off season. I have like half of his weight on right now than what he is in the off season it seems. LOL I don't know I'll figure a way out. It won't be a quick duration getting to where I want to be any how.

In terms of body fat I can't recall exactly what I was a few years ago. I know there is a quick mathematical formula you can use to get what your body fat is. I believe I was a 8 or a 9. I need to put on 5 pounds and figure a way out to make sure I get cut in the process. My abs are coming around really nicely. My legs have never been too big. My calves are nice and cut, but overall my lower body needs to get bigger. Anyway enough rambling.
 

Shafty

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It might be hard to pin-point a specific part of any given muscle group (for example, the middle part of your chest), but some people argue that doing certain exercises shape the muscle in different ways. One of the most popular arguments are that close grip bench-presses work the middle part of your chest (killer exercise for the tris, BTW), and that incline benching works the upper part of the pecs, giving them better posture and whatnot. I'm not sure how much merit there is in this, but I've noticed that my pecs have sort of started to ''grow together'' ever since I implemented close-grip benching into my HST routine. Go figure.

For massive breadth gains in the shoulder region, I suggest you try military presses without back support, working each arm seperately. It really develops your posterior and mid delts, which are primarily responsible for that massive, broad look, versus the frontal delts, which add little or no shoulder width.
 
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Damn good advice Shafty, thanks. I have to draw up a completely new regimen. Chances are I won't start until after I begin school so I can see how my days and nights can be scheduled. I still got Penis Enlargement to do in addition to working out, and work and now with the books coming into view as quick as can be I have no clue what days I will be able to workout. Right now I can workout 3 to 4 days a week no problem even with work, Penis Enlargement, working out, and having a little fun on the weekends. I'm hoping for 3 days a week though once school kicks in.
 

Shafty

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Hey, no probs dude, glad I could be of some help! :)
3 workout days a week sounds ideal to me! Hell, I work out 3 times a week, each session lasting roughly 45 minutes, and I'm sprouting new muscle like crazy (all the glory goes to HST.. a truly remarkable program for quick and steady gains in muscle mass if you ask me).

What kind of regimen are you planning to follow, BTW?
 
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You know I haven't a clue as to what I am going to follow right now. I'm kind of worrying about some things the last two days now. sili stuff you know? That kind of thing that happens on Curb Your Enthusiasm or on Seinfeld. Stupid stuff that you worry about in your head and then it turns out either to be no big deal or a small crisis. LOL So my head is swimming right now...seriously though any suggestions? I'd like to gain five pounds of muscle in about a two month period and look absolutely cut.
 
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I've recently (the last 3 months) started focusing on more my delts and have been doing mostly Arnold Presses and Lateral Raises and all my bros at the gym have been commenting how my shoulders are looking huge. Try them out...
 
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Shafty that is a really good site. I like the information it offers.

I used to train for like 2 hours when I was about 16 and 5 days a week. It was brutal and I hardly saw anything positive from it. The last year and a half I've only worked in 3-4 sets for each exercise. I used to do like the incline bench press 7 sets of 8-10 reps. I knew nothing back then. I know only a little bit even now about proper training, but hey I'm not ever going to be the biggest guy or even a big guy. (Don't really want to be either to tell you the truth LOL) I've done hypertropy training once before last winter and it was pretty great. The results that is.

Do you take any supplements or any pills /shakes/ whatnot? I've taken plenty of things from GNC and stuff nothing real serious that's going to help much unless you are on it for like a freaking lifetime.

But, yeah I kind of understand the basics of a hypertrophic phase/training.

I have to ask you something else...I used to do my ab workouts after my leg workouts, but I recently stopped working out my legs altogether except for my calves. The reason was because I had a few jobs and I really had no energy to workout any part of my body at the time expecially since the little time I did have was spent on Penis Enlargement.

I only ask because I can't really recall if that did help my abs any more than when I didn't know that you should work your abs after your other body parts. I've always had a pretty tight flat stomach and now I have a pretty decent semi six pack going. The lower part of my stomach is not quite there. There probably is just a little extra skin there right now. Anyway thanks for that site. I'll have to check it all out and look for more info on my own when I have some more time. Thanks.
 

Shafty

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Hey bro, sorry about the delayed reply BTW (damn internet was down for a couple of days).

I don't take any supplements besides creatine and regular whey shakes before and after my workouts. Other than that, I just eat a balanced diet, with a macronutrient split of roughly 45/30/25 (carbs, protein and fats). Currently I'm eating around 3100 calories a day (light bulking phase), split between 5 evenly spaced meals. I eat very little carbs during the last two meals of the day to limit bodyfat accumulation. I'm in it for life, and I'm expecting to to reach my goal of bodily perfection within the next 4-5 years or so.

Regarding your question about abwork; first off I would warmly recommend that you return to the heavy compund leg exercises (squatting mainly, everything else is optional), since they really add size to your entire body- not just the legs- by triggering an aggressive HGH spike. Squatting and deadlifting I hear are the two most effecient ways of accomplishing this (although I personally don't do deadlifts). Abwork should be performed on seperate days preferably, since squatting with correct form actually works your abs quite viciously. I prefer to do my HST on mondays, wednesdays and fridays, and my abs on the off days. But, if you really feel like you don't have the energy to devote to heavy legwork at this moment, then I suppose you can do the abs on the same day with your calves.
 
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2,375
Damn, it definitely sounds like you know what's up. I want to gain weight but I'm scared to take anything anymore. I think I might have something wrong with me that causes me to breakout whenever I am on creatine. I know some of those weight gainers have creatine in them and while others don't I don't feel comfortable taking that risk in finding out what else will break me out. I am a few weeks away from getting rid of my acne. I only have twenty small red dots on my cheeks and two on my forehead right now. I still have that redness though but it's all regular smoooth skin now. Finally I'll be able to pick up chicks again. I was on a roll too before I started back on that creatine. I was just talking to any girl I wanted and feeling great, but then I started thinking maybe I need to bulk up again. STUPID haha

I'll have to get a membership at the place I work. Right now I'd look like a chump in there trying to lift. Some of those guys in there don't play. Ah well, who cares? Everyone has to start somewhere. Good luck with Penis Enlargement this week.
 

Shafty

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Hmm.. that's odd. I've never heard of a similar case such as yours with creatine causing skin problems. Nevertheless, you are probably doing wisely in avoiding it and other supplements that may contain it if such issues occur. Ah well, I guess creatine is mostly good for cosmetic purposes anyway, at least in my experience. It also seems to keep your weight from dropping too rapidly if you're dieting (less dehydration in the muscles), and really drains all that excess water weight from where it is not wanted, pumping it into the muscles.

I suggest you just up the calories a bit. Maybe try and add more good fats and protein into your diet. That's all you really need to gain mass- find a workout plan that suits your needs and just eat more than your body would normally require. Most of the excess calories will be utilized as raw materials for constructing muscle tissue; that is, if you're eating the right kind of foods.

And don't worry about looking like a chump at the gym- as you said, we all gotta start somewhere! Besides, it sounds like you have a good deal of information and experience in weight lifting as it is, so just go in there with confidence and give it all you got! :cool:

Good luck to you with Penis Enlargementing, too!
 
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yeah man that's right! We do gotta start somewhere. My pex is looking pretty solid this last week or two. I've started using a closer grip on my bench press sets (I primarily do incline) than usual and it seems to have helped. I can only do like 5 reps though. It's a bitch, but hey if it helps even more I wouldn't care if I only did 5 reps a day. It's going to be touch getting those extra calories in my diet. I'll have to start buying something maybe those liquid egg whites. I was thinking about buying some soon. I've saved up a pretty nice sum of money this summer and I haven't spent hardly a thing except for gas and booze. So, I have money for free weights as well which is something else I've been wanting to buy. I have plenty right now to work with , but I don't have any intermediate weight to work with really in terms of the neoprane covered weights or whatever material that stuff is. That design works best for me in some of the shoulder exercises that I've worked on in the past.

Also, for shoulders I have in the last three months or so I've incorporated up right rows and it seems to have helped a bit up there. I started out doing these right after I'd do squats. I need to start doing those again. I felt so much stronger when I was following that routine back then. Shit man I need an extra 8 hours in my day to start doing all the things I want/need to LOL. We prolly all do though
 
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