SHOULDERS

250 mg test E eod
pin that shit right into your delts

>>40716013
pls I'm natty

>>40715999
I'm afraid you need to have genetics which are cut for massive shoulders.
Generally military press, lateral raises (4x15), maybe some high rep facepulls tend to deliver pretty good results if your diet is on point.

>>40715999
That's my dream body, shame you can't get that without roids.

>>40715999
O H P

H

P

>>40716086
so no real cheat code exercises for delts? There have been things that are rarely mentioned like the guillotine press or barbell hip thrusts that skyrocketed my muscle development

>>40716380
He's 6'2 and natty. That's David laid

>>40716380

Yes you can fag. everyone on here really downplays natural limitations. Take it from someone who's lifted for 6 years, that's very attainable natty

>>40716407
delts say otherwise

>>40716409
if you consider gear natty, than sure

>>40716402

>barbell hip thrusts

Wut. I thought this was a meme exercise?

>>40716429
no meme, it makes your ass grow like crazy

>>40716421

Post your physique that way we can all see how pathetic you look. I know you do because if you were an experienced lifter you'd know you don't need gear to achieve that

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wtf I'm natty now

>>40716465
>being this insecure after 6 (SIX) years of lifting

>>40716441

Sweet, will add these to my routine. Thanks anon I need some ass gains

>>40715999
Lateral raises are the best delt exercise. Just don't forget your rear delts too.

>>40716441
Good, I'm going to demand my wife does these now.

>>40716465
The kid is 18 in this pic, stop sucking his cock you fag.

>>40716492
training rear delts is like training calves

>>40716465
how about this: you post a pic of yourself if you think you look better than the guy in the OP

>not calling them boulders
Youre never going to make it

>>40716475

I'm insecure but you are the one shit posting and giving new lifters on this board the wrong impression about what's achievable without exogenous hormones because your too ashamed of how little gains you have. You can prove me wrong when you post your physique. Until then get BTFO aspie fag

>>40715999
Checked.

>>40716465
kek, i wanna see your physique "big boy"

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>>40716521
happy?

>upright rows
>Behind the neck press
>Overhead press

In that order.

>>40716521
>>40716503


>>40714171

>>40715999

Bench, Ohp, rows, and pull ups all work your shoulders.

Accessory wise facepulls or rear delt flies will fix imbalances. You really dont need more then that.

>>40716513
you just want more material for your fap folder and im not about that bro

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>>40715999
I want his cock inside me

>>40716542

Mirin hard... Especially if you're really 6'3.

>>40716546
What about reverse grip pullchin cross section grip snaps?

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this is the natty limit

>>40716542
you look good, but if you think you look anywhere near op's pic, i have some bad news for you

david laid's around 6'2" 185... he's natty

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>>40716531
I found a rare.

>>40716542
you lift for 6 years and the NATTY kid in OP pic looks better than you when he's been lifting for 3 years

>>40716601

I never said I did.

>>40716597
order 66 m'lord?

>>40716617

You're right, now post ur pic mr ifbb pro

>>40716531
>ice cream fitness
>is fat

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>>40716643
here during bulk, 2 years of training natty

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Why has no one mentioned cable face pulls and band face pulls?

Fucking amateurs.

>>40716791
It's been mentioned like a gorillion times in this thread
>>40716546
>>40716086

>>40716429
It's not a meme, it just look really silly and borderline sexual

>>40715999
Lateral raises are nice, plus Arnold Press. I recently fell in love with it, you should really try it if you are feeling some shoulder pain during OHP or other delt excercises, the movement feels really natural and it hits your shoulders like hell

>>40716829
Oh

>>40716013
>250 mg test E eod
>Test E eod
I can tell you do not fraud

How often can I train rotator cuff and shoulders assuming I go high reps and very light?

>>40716407
Tfw he's had sex with more (and more attractive) girls than anyone on this board ever will. And he's under 20...

>>40716894
If I wanted humour I would look at your 1 rep maxxs

>>40716850
I always feel tightness in my left shoulder when doing lat raises, not sure if it's just a mobility problem or what

>>40716407
>natty
Lurk five more years newfag

>>40717067
you lurk more idiot
natty + photoshop

he is pretty skinny

>>40716013
>test E
>eod
Na senpai

>>40716597
What in tarnation

>>40717766
wow, that's gotta be one of the best natty physiques I've ever seen

high reps high freq really build the shoulders

>>40717793
by high frequency, you mean short rest periods?

>>40717871
Literally couldn't care less about any study at this point, higher rep ranges have proven to build bigger muscle for me, my friends and countless other people

>>40717871
Higher volume = more mass and greater strength gains.

Also higher volume = stronger joints, more fitness, greater safety and equal strength gains.

5x5 is a dangerous meme workout.

>>40717928
You will only tire the muscle fully when doing higher rep ranges

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K L O K O V P R E S S

>>40715999
you can look like this natty but you have to be very strong, he benches 4 plates for 7 plates like it's nothing

>>40717801
as in how many times a week you hit them
>>40717871
>wow this table says there is no difference so it must be true
Wanna bet those studies were done on either new or old people or something like that

Theres a reason why bodybuilders are huge

>>40717928
What do you mean exactly by workload?

>>40717928
>>40717942
>>40717944
>>40717984
Listen up dyels

Shoulders need high reps with high frequency because the weight you are using is so low, low reps wont provide enough stimulus. For example legs are the exact opposite. If you deadlift for example the weight you can use relatively to the rest is goddamn high and its really taxing. Hence why most people cant deadlift a lot during the week.


A lot of weight = low reps provide enough stimulus > less frequency needed for hyperthrophy otherwise cant recover

>>40718069

There are more to shoulders than just OHP retard.

What about side and rear delts?

>>40718167
literally not effective lmao

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staying natty doesn't seem worth it now

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>>40715999

David Laid is def disciple of matt ogus when it comes to lighting and angles. Makes for some hella aesthetic photo's, but when you watch his videos he looks like a strong beanstalk teen. He's actually pretty strong tho, powerlifts and shit.

>What do for mass besides heavy sets of front shoulder press and high rep sets of face pulls?

Shoulders are all about hitting all three heads. My routine is usually OHP, Side Lateral Raises, Front Delt Raises, and Facepulls. All for 4 sets of 8-12reps. I prefer to do the latter 3 movements unilaterally one shoulder at a time to concentrate on the mind muscle connection, use your free hand to feel the front/lateral/rear head to make sure it's activating properly.

>>40715999
bradford pressssss

>>40718184
looking very good if that's you

>>40718069
Define big

you wont get klokov tier delts by just doing ohp unless youre doing some insane weight

you sound like youre new to lifting but thats cool you will learn with time we all get caught by memes once

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>>40718200

Thx holmes, yeah its me. Here's without the crazy lighting/angle abuse.

>>40718194
but I dont want to jump on it and have to stay on it forever

>>40718233
heres some critique

Lacking lower chest
Lacking triceps
Lacking forearms
Front delt is too big compared to the middle

>>40718233
Shoulders still look very good, I'll be trying your routine m8

>>40718245
wow you look dope. routine? how much do you curl?

>>40716492
Isn't that what face pulls do?

>>40715999
replace face pulls with 10-12 reps of side laterals

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>>40718253

Appreciate it man. I've been killing upper chest for the last 6 months trying to get it up to par (which inevitably also adds volume to front delts). Might be time to re-adjust back to a more balanced chest routine.

Triceps def lacking, been researching the different heads there to try and incorporate some more targeted work.

Tbh prolly never gonna prioritize forearm isolation, even though they are proportionally behind. It's just such mundane work, meh.

>>40718264
Full routine attached.

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>>40718285
That's the blahinator when he was younger

>>40718269
guess I'll try a cycle nothing to lose

>>40718042
Total weight moved in a set. It doesn't matter if you do 10x100, or 100x10. The total weight you force a muscle to move is what matters, so it comes down to preference.

>>40716493
you need to do these too to maximize your hip thrust game, trust me ur wife will thank me

>>40718474
But the workload will naturally still be higher with higher reps then, if you can do 4x100 and can't do the 5th one while you can actually do a lot more with smaller weights

>>40716607
Bullshit he hangs out with a ton of younger guys who are clearly juicing like Steven Cao

His entire social circle is like 50% non nattys

>>40718313
Natty, Balconybro? I only ask because that seems like a ton of frequency (entirely possible that I'm just a pussy though).
Thinking of trying your routine once I finish my current one.

>>40718313
>>40718313
Looking good, man
How tall are you?

>>40715999
I do military press twice a week along with lateral raises bandpullaparts and face pulls and my shoulders are pretty big and strong too. I also do battle rope conditioning and lots of bear crawls push ups and pull ups too forgot to mention.

>>40718915
Forgot to mention I'm at 2 pl8 Military Press for 5 on my current routine.

>Z Press
>Viking Press
>BTN Press if you can
>Landmine Press
>Cable/Band/Dumbbell lat raises

dere u go

>>40718551
Yes but heavy reps develop your CNS allowing you to lift more in the future.

>>40718874
>Natty
Yes, 3 years training. It is definitely high volume for someone starting out, but nothing out of the ordinary as far as hypertrophy programs go for someone who's been at it for multiple years. If the volume is too much just choose 3 movements per muscle group.

>>40718898
5'9 160lb

squats & oats

>>40718313
height?

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>>40715999

I let my 13 yo niece (karate student) punch all three heads of my delts, 3x a week. It hurts as hell but I got used to it. I noticed gains on my shoulder after 2 weeks.

Basically, I get to be her punching bag. My favorite is when she punches and kicks my obliques while I'm hangin on a pull up bar.

Also, I whisper "grow, grow, grow" before going to sleep.

Primary mass builder would be my standing shoulder press. I do side lateral raises (slightly bent over to prevent impingement) for the side delts. For rear delts I do W raises or face pulls (I prefer the W raises for the rear delts specifically, and face pulls for my upper back overall). On top of that I get shoulder stimulation from other push exercises such as bench press, dips, push ups, and explosive exercises such as the clean and jerk. I will occasionally sub out sets of OHP with push press, sometimes to help break plateau's. I have several stab wounds in my left side, especially through the serratus, so as a result balancing becomes a major issue, which is why I will occasionally do some standing dumbell press to see the disparity and better deal with it. Every so often I will also do some rotator cuff work for safety, and for fun when I can't get to the gym I am slowly learning how to do a handstand shoulder press (atm I am leaning against a wall and slowing down the eccentric until my head hits the ground, I clearly have a long way to go).

>>40721175
>you will never get to befriend a 13 year old qt and pretend she can beat you up
>you'll never get to be her personal punching bag, then go out and buy her ice cream
>you'll never get invited to dinner with her parents who see you as a positive influence and family friend, while people on the street ask if you're siblings, and have her respond "he's like a brother to me"
>you'll never get to hold her while she cries over being bullied at school, and remind her how amazing she is, see her grow into a strong woman and protect her from immature boys who only want one thing
why even live

>>40719653
Thanks B.b.

>>40721376
Kinda creepy senpai

>>40721175
hello Farris poster

>>40721440
>Farris poster

Uh. What the hell does that even mean?
Sorry, I'm kinda new to /fit/.

>>40718313
have you ever tried any contact sports, even just casually? I'm curious to see how a body built by isolations would fare

>>40719650
What's CNS?

>>40716402
There is no “cheat code exercise“ for any bodypart dyel

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>>40722930

>>40716380
i looked like that literally 2 years after lifting

ill try find a photo except im not using downlighting as well id probably look exactly like that photo

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>>40722942
name one nigger

>>40722971
toothpaste toothbrush pull

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>>40716380
>>40716380
>>40716415
>>40716421
>>40716469
ye brah he is fucking huge definetly on at least 1.5g of fear totally not all angles, lighting and filters

>>40723125
GEAR****

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>>40715999
Rear delt work.

People talk about lateral raises as if they're the holy grail of shoulder width but in my experience they're almost completely worthless and heavy rear delt work paired with heavy OHP is what makes these fuckers grow 3D.

Arnold Presses for light days, OHP for heavy days. Face pulls and reverse flyes whenever you want (even every day is fine)

I theorise it's because the rear delts add cushion and push the front delts forward, maybe medifags can confirm.

Test/tren also help

>>40716542
I'm indifferent but I have to agree with the other posters, you look good but for 6 years of natty training that's about what I'd expect and you're nowhere near to OPs pic (not that that matters), but it's quite visibly clear he's on gear
Also for what it's worth, I've been lifting less than 2 years and I'm the same size as you except for chest and possibly quads.

>>40716913
Likely your hand position. Lift with your pinky on lateral raises OR hip hinge forward subtly.

>>40717871
>More work doesn't create more results according to my poor interpretation of this study

Kek

>>40716500
Bullshit

>>40717766
Dems is synthol shoulders, son.

>>40723209
Heavy behind the neck press DOES NOT feel safe, unless by heavy you mean 3x5

>>40722872
Hi, welcome to /fit/. How's your first week? Please refrain from trying to give anyone advice if you're still dyel.

CNS means Central Nervous System

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how can i achieve this?
natty or nah?

>>40723316
Decent PPL.split with actual chest isolation like pullovers and flys. The best part on him is his chest.

>>40723316
>>40723339
And about 5 years depends on where you started

>>40716013
That's a lot for eod

Bogda
Bogda

>>40724390
y'all mind if I get a quick rundown?

>>40715999
Gorilla press

My PT says overhead pressing movements are bad for your shoulders (OHP, military, behind the neck press, etc.).

wtf do i just do dumbell raises, rear delt accessory exercises, and face pulls for delts now???

>>40724465
I don't believe for a second your PT told you that, you liar.

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>>40724482
idgaf what u believe, anon from a Malaysian silk spinning network

>>40723316
brah, please be london

>>40724390
Bogdanov

>>40718288
face pulls are shit. bend over and do rear dumbell flys faggit!

>>40724859
face pulls are the main exercise for the 3d delt look

>>40723209

in your response to my post >>40716542 , what you'll realize after awhile is that most of these pictures all come down to lighting and illusions. I dont look as good as OP's pic because he has much better insertions and is much leaner than me. David laid is like 185-190 max, and I was weighing 215 in that picture. If I had been cut down to around 195 and had as small of a waist as david laid I'd look almost just as good. I dont think his shoulders are as big as they look in OP's picture, its the birds eye view angle that makes them look big.

>>40716013
Eod, delts, you only have 2, hitting the same injection site every 4th day, and shooting that much test e that frequently, get off your phone in school brah, you are no frauder