T Nation

Shoulder programs?

Anyone care to share a good shoulder prgram? I need to develop overall size in both shoulders, and I am tired of the standard workouts.


read “iron dog” in the current issue

I haven’t done much shoulder specific workouts for a while. After reading poliquin principles I dropped alot of my shoulder routines. He basically said that most people get enough shoulder work done when they do bench and some other exercises…I personally do side lateral raises in extreme strict form and do super slow negatives…3 sets of 10 with a 3-4 sec negative…always get a good pump with this…and always keep your elbow at a 90 degree angle during the movement…I also do 2-3sets of bent over lateral raises so i work my rear deltoids…i do 2-3sets of 12-15 reps on these…and then i do about 3-6 sets of rotator cuff exercises to prevent any rotator cuff problems…ocassionally i will do some one arm presses(same as dumbbell mil. press except you do each arm one at a time) for a variety and usually do 2-3sets of 4-6 reps when i do these…but i dont really do them alot…i also only do these exercises maybe once a week…anyways thats just my opinion…hope its off some help

Hey, here’s a nutty idea, have you tried reading this weeks issue? Check out Alessi’s Iron Dog Q n’ A column.

Rob, thanks for the reply.

Others, Yes I did read the current issue, which is why I posted this. Unfortunately, I do not have the time to devote 3 days a week AM and PM for just shoulders. I was looking for any alternative programs that people have tried.