Thread 76419560

Can I get big shoulders from OHP alone or do I HAVE to spam lat raises

>>76419560 (OP)
Do not reply anyone there is BBC porn at the end of the webm

>>76419565
>as he replies

>>76419590
Reply does not equal bump

>>76419565
And…is this “BBC Porn” in the room with us, right now?

KEK

I do heavy barbell OHP and heavy dumbbell side laterals

You need both. Nobody ever got big shoulders purely doing OHP and nobody ever got big shoulders purely spamming light weights on side laterals

You need to overload the side lateral just as you do any other lift with the same kind of grit & determination

>>76419560 (OP)
>>76419565
>>76419590
>>76419611
What's up with these Hispanics from Argentina shitting up the board.

>>76419629
the board has been shit for at least 7 years gringo

>>76419634
So make it better, you retard.

You need to do both desu

>>76419560 (OP)
Make sure you do your face pulls no matter what

>>76419629
>White
>Buenos Aires
You will never be a white

>>76419560 (OP)
High rep high volume OHP is all you need. Use a weight lighter than you think, because by the 7th or 8th set it is going to catch up with you if you’ve gone too heavy. Remember that the shoulders are a very small muscle group and they fatigue easily; this is especially true if you’re doing the following
>10x10 STRICT OHP, full pause at the bottom of the lift, full lock out and slight pause at the top
>no bounce/momentum or leg drive
>glutes and core fully engaged
>>76419626
>>76420707
Untrue

you will only get big shoulders from lat raises and roids

jesus fucking christ

>>76419560 (OP)
>up for 14 hours

>>76419560 (OP)
more please

Fuck mods and jannies

jannies are in on it

lol. lmao even

>>76419560 (OP)
My advice for shoulders:
Do any shoulder excercise that's very intuitive and easy for high reps and frequency
example:
>facepulls
>ohp
>rows
If the lift is highly technical it's pointless

>>76419629
Spanics are a mix of the worst humanity had to offer

>>76422778
indians take the cake there

>>76419634
>>76421872
/fit/ is having quite the losing streak

>>76424064
Close second then

I'm trans.

>>76419560 (OP)
Behind the head OHP is slightly better, but you won't maximize your cap without laterals.

>>76419565
I watched the whole thing and didn't see it, liar, you owe me BBC porn now.

>>76421735
>Remember that the shoulders are a very small muscle group
It's literally the largest muscle of the upper body.

>>76419629
Morenofags. Their leader daydreams about niggers on tv.

>>76424286
Do all these gay bbc fags hang out in a discord channel or something? The nonstop spamming of BBC porn and tranny porn is why countries had to put age verification on porn sites.

>>76419629
this is actually proof Argentinians are white

>>76419565
prove it

>>76424293
I don't know. They still on Twitter about the great Guillermo Moreno, a niggerlover.

>>76419560 (OP)
Im going for density mostly so presses mainly, but aux work fills you out and can help gains. However i often find ill try and be busy in the gym and be worn down for less gains than grease the groove esque work throughout several weeks with periodic bttw shit(end of the lifting week hypertrophy beginning pl). But if you legit can isolae delts on presses youll never even need to use a cable or db, and id rather have good form at that.

That being said raises(unilateral is my pref) help to get the exact fibers you need to progress faster, and you kind of have to work them hypertrophy unless someone would like to enlighten me on delt fly form besides contracting your shoulder in and mmciing angle/knuckles vs fingers etc. My most used flies are rear delt, then i like front raises then mid delts since i have to manage muscle fatigue to bench enough for front delts and can just spam btb/dbs presses raises for mid delts and seems to be able to get me stronger fastest.

>>76424406
And on going for density. I like to just skip pl nesides beginning of the week to do a ton of volume heavier, fast reps basically do the same as heavier weight for the muscle but the tendons and supporting muscles wont contract right and you can just look a a dudes tits and see if hes doing flies and machines and tell his bench isnt actually that high.

>>76419560 (OP)
>Can I get big shoulders from OHP alone or do I HAVE to spam lat raises
I do a lot of single arm ohp and my shoulders are a strong point. Some barbell too. Dumbbell=good for side delt, single arm=easier to do heavy.

Haven't done a lateral raise in 6mo+ and they've gotten bigger.

>>76424525
Try it hand braced shits sick for unilateral rom tweaking

>>76424531
>Try it hand braced
whats that

>>76419560 (OP)
>half rep super close thumbpess mp, shove it up from under
Everything fromt delts hits mid delts this will make your delts bigger, also press with shoukders on flat and incline less so. Btb a lot will get the weight up and size up but needs power work. Db/cables shoulders help fill everything out i like main lift 1st day then burn out 2nd day rest maybe rest again for the lifting week program, ill go for almost a month hard and get good gains programming like this or just go hard until you need rest. Delts can build uo a lot of fatigue so that 2-4 day rest is only beneficial.

>>76424533
Og mudbone work, hand on a wall or your leg to hit different roms and go heavier.

My routine is barbell OHP for strength, dumbell seated OHP for hypertrophy and lat raises machine at the end of workout.

Doing it once a week all 3 exercises in one day.

Anybody can copy/paste my routine, I do not care, sharing is caring

>>76424547
>hand on a wall or your leg to hit different roms and go heavier.
How heavy are we talking here. I've done 65lb unbraced, not that many reps though.

What is he trying to achieve?

>>76424561
It just sets the shoulder in the right position so it isnt twisted and set into place so the ligaments are pinched under heavy weight. Like you can no effort a perfect brace thatd normally gas me, keep in mind itll never be as heavy as barbell work so i keep it to after machine/smith work unless feathering the throttle of shoulder wear.

Lean into it and do front delt biased shit, shorten your arm and only rep hard where its not in a fucked up position. Mass wise id just do more bb work though then more bb/smith/machine work(ill work down to 2 machines for presses deep into the lifting month). Idk im doing like 28-38 )bs if i do it and btbing 1pl8 way way easier than a few minths ago and im bench maining.

>>76424579
For some reason my 17+in biceps and bigger delts than arms are relevant, im always super deep into lifting as i domt give a shit about weight i just want to keep lifting as much as possible before the negatives of worse recovery with cns fatigue overworking a muscle etc. If you looked at me youd think im way stronger than i am because i am.

>>76424561
I could probably do 50s or 40s that shits gay you gotta try getting into super strict work core bracing, like putting the weight on serratus/ribs/clavicles to really get your weak points up and then shits super easy. Ive been doing no abs and my core is blocky now used to look like shit. Also hyoertrophy work is just infinite gains past nerdy technical work.

>>76424598
And im ofc referring to bb work and you gotta get your legs in and do it from the ribcage up, otherwise youre doing powerlifting training for max weight min muscle(i do retard bench a lot the weight and muscles just go up putting more weight on).

>>76419560 (OP)
I swear its a smooth muscle as 1-4 sets 4x/wk grows the targeted muscle, or its smaller and recovers fast. Tits i gotta hit similar frequency but needs more hard rest after torqued while also needing to fill out all the fibers while not getting fatigue and resting enough to lift heavy.

>>76424607
>4x/wk
Going down to 2x/wk same workout is necessary if doing this for several months, deloads ofc. But 1-2wks of 3-4x work is great if you can keep the reps healthy and do more bodybuilding work with enough powerlifting.

Uh oh, melty.