How do you build large shoulders? What are some good workouts,and

>he wants meme routines
It's not fucking rocket science man.
Go lookup exercises for the three deltoids and do what you feel you must.

Must be hard being this fucking stupid.

>>42893352
Literally just OHP 3x5/5x5 and lateral raises 3x8-12.

>>42893352
Seriously I'm on nofap day 2 just casually scrolling 4chen on the most gay board there is so I don't get triggered and you have to post a 10/10 because you have small shoulders.

fuck you.

ohp 100kg for reps and do a bunch of lateral raises

uhhh, whom is in dat photo

couple hundred lateral raises every single day
not even memeing

>10% determined by
1x Week OHP (if you want more vertical presss add db shoulder press on another day)
>Another 10%
2xweek Lateral raises
>5%
Dont forget Rear delt flies or Face pulls

The final 75% Is All genetix

>>42893417
yeah i also wish to know, saw this pic many times maes me horny in instnat

as for shoulders
your lateral raises, OHP, behind the neck yourself presses, and a fuckton of rear delt work (trust me on this one, really gives the illusion of volume)

Or just blast steroids

ohp and lateral raise are best! ohp - main exercise for shoulders , do it heavy , rep range 4-6 and lateral raise on a bit higher reps (10-12). Both of these exercises are great for all in all round and wide deltoids..give them a chance

>>42893461
>maes me horny in instnat

so sexy open bobs an vegene

>>42893497
ye

i need to get new kkeyboard, K button is fucking up and then i misstype entire senteces because it throws me off

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THE
FUCKING
SOURCE

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Lateral Raises twice a week. 3-4 sets 10-15 reps

I don't OHP. If you do any kind of benching that's enough for front delts

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>>42893409
>>42893417
>>42893562
>>42893461

I have a set of 20lb dumbells in my room that I hit a set of 20 lateral raises followed by 20 overhead press every morning and I have disproportionately large shoulders.

>>42893577

whats your cycle

>>42893638
Being black

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>>42893610
>20lb dumbells
Post bod

>>42893409

Honestly man, I'm on day 2 of no fap, and I'm enjoying the amount of arousal I have. I go to get some coffee this morning and I see some 30 year old milf in yoga pants and I'm happy I left my appartment. If I fap everyday I see her and all I can think of is she probably married some rich jew.

Heres what I do. My shoulders were pretty shit before cause I didn't focus on training them, now they are slightly less shit.

1) Do shoulders at least 2-3 times a week

2) Do a combination of Presses, and Flies. You need both for optimal growth.

3) Use both cables and free weights, see what works better for you.

4) for [ lateral raises, rear delt raises, front raises / lateral flies, rear delt flies, front delt flies] , I train for a PUMP. This means about 15-20 reps per set, perfect form, maximum of 30 sec rest between sets. You will go as heavy as possible while maintaining perfect form, and do as many sets as possible until you hit complete muscle failure.

5) For [( Dumbell/Barbell) Shoulder press/ Incline Bench] you want to go for 6-12 reps, about 6 sets in total. Usually I warm up with 10 rep sets of lighter weight, working up to heavier sets of 6, then reverse pyramid to sets of 12. Rest periods should again be kept short, maximum of 1.5 min rest periods between sets. The key is keep form as perfect as possible, controlled negatives,and focus on mind muscle connection. pay attention to form when raising the (dumbells/barbell), you want to be applying equal force on each arm. If one arm is struggling, then do a couple sets with that arm alone in order for that shoulder to catch up.


I think that is pretty much it. I have been doing the above for about 3-4 months now, and my shoulders have gone from pretty unimpressive to Capped delts. They are not completely 3D and striated yet because they need more development (hypertrophy), and also I need to be at lower bodyfat for shoulder vascularity to show up.


Check out Arnold's bodybuilding encyclopedia for more information on training shoulders.

>>42893690
20lbs isn't that low for high rep lateral raises, ohp'ing them is a fucking joke though

>>42893902
Im just glad I feel like a normal human being. When I fap I feel like a fuckin alien wherever I go lmao

10x20 lateral raises

>>42893497
kek

>>42893485
Seconding the OHP

>>42893352
those arches are fucking insane. she must have supination.

Progressive overload
Training all three heads

I've noticed higher rep ranges works better, doing 15-25. Free weight pressing movements 8-12, machine pressing 10-15

>>42893409
THIS EXCEPT DAY 5
GOD DAMN

>>42893352
Who's the wench?

seated rows
rear delt flies
barbell rows
barbell shrugs
z presses
overhead presses
incline barbell presses
incline dumbbell presses
weighted dips if you find them comfortable
lateral raises
overhead squats

general hard work and eating big

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>>42893352
Looks like my ex

would you recommend military press over seated OHP?

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>>42896519
I know that feel very well. I'm so sorry.

>>42896519
>>42896959
>gf told me she wanted to take time away from me, doesnt want to lose me but basically doesnt have time for me
>cancelled a trip I had planned with her yesterday
>spent all day crying alone
hold me bros

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>>42897197
>>42896959

>>42893577
great body! stats, height, weight, years?

>>42897197
You're already literally cucked, cut all ties to her and take your time to heal while concentrating on yourself and your goals.

>>42893497
Kekd

Literally OHP 4x8 and upright rows 4x8.

Flies are the most meme exercise in existence.

I do 4x5 ohp and then 3x10 seated db ohp along with 3x10 lat raises but control the negative as much as you can. Rear delt flies and paused db rows should be enough for rear delts. Everyone's different but my shoulders only respond to high volume for some reason, I assume it's because of my job (bartending) makes me use my shoulders all day

>>42893409
This made me kek only cause it's true, fuck you op

>>42893352
I pretty much ended nofap without even fapping thanks to that pic.

>>42898030
5'9 maybe 155 pounds
2.5 years gym