Which excercise I should do???

[J222]

I want to make shoulders like him so pls guide me which exercise I should do to get that shoulders. If I able to make half of that I would be happy as he is my favorite wrestler........

[NicoSuave32]

try something along the lines of this:

Military press/ Dumbbell Press 3 x 8-12
Front Lateral Raises 3 x 8-12
Side Lateral Raises 3 x 8-12
Posterior Delt FLys on Pec Deck 3 x 8-12
Barbell/ Dumbbell Shurgs 4 x 8-12
Head Harness Neck Extensions 3 x 8-12

If you do not have a head harness or a 4 way trap machine then simply do 5 sets of shrugs.

[tazrockon]

Damn that man's traps scream "insert steroids here".

[Tatooed Lifter]

Is it just me or is this guys "shoulders" under developed for the size of his chest and traps or just a bad photo angle. Seems to me that his shoulders should be bigger to make the proprotions look better. ??

T L

[NicoSuave32]

he's going for that intimidating look of having big traps and chest. he's a MMA fighter and ex wrestler.

[macca]

Originally Posted by NicoSuave32

try something along the lines of this:

Military press/ Dumbbell Press 3 x 8-12
Front Lateral Raises 3 x 8-12
Side Lateral Raises 3 x 8-12
Posterior Delt FLys on Pec Deck 3 x 8-12
Barbell/ Dumbbell Shurgs 4 x 8-12
Head Harness Neck Extensions 3 x 8-12

If you do not have a head harness or a 4 way trap machine then simply do 5 sets of shrugs.

Bit heavy duty for a person who's profile is "just started". If you are only new to weights, start with a beginner program in the workout section. You will only risk injury if you start focusing on shoulders at this point.

You need the body to adjust to weight training and then see how the shoulders develop with a structured routine, before specialising on shoulders.

[J222]

Originally Posted by macca

Bit heavy duty for a person who's profile is "just started". If you are only new to weights, start with a beginner program in the workout section. You will only risk injury if you start focusing on shoulders at this point.

You need the body to adjust to weight training and then see how the shoulders develop with a structured routine, before specializing on shoulders.

Then after how much time I can start working on my shoulders? I have been doing workout since last 2 months and in 2 months whenever I worked on my shoulders after workout I felt severe pain in my back.

Pls guide me I will do as u say......

thanks in advance bro

[Saurus]

Originally Posted by NicoSuave32

try something along the lines of this:

Military press/ Dumbbell Press 3 x 8-12
Front Lateral Raises 3 x 8-12
Side Lateral Raises 3 x 8-12
Posterior Delt FLys on Pec Deck 3 x 8-12
Barbell/ Dumbbell Shurgs 4 x 8-12
Head Harness Neck Extensions 3 x 8-12

If you do not have a head harness or a 4 way trap machine then simply do 5 sets of shrugs.

I agree with Macca. This is overtraining!

You need to start with a beginner program.

Then after how much time I can start working on my shoulders? I have been doing workout since last 2 months and in 2 months whenever I worked on my shoulders after workout I felt severe pain in my back.

Post up your concern about the pain in your neck when working shoulders in the "Injuries" section of the forum and let our experts Yitmy or Orome discuss it with you...

[ssslayer]

shoulders follow the old maxim - less is more.

Besides your chest WO also indulges the shoulders.

[BigJosh]

Originally Posted by J222

Then after how much time I can start working on my shoulders? I have been doing workout since last 2 months and in 2 months whenever I worked on my shoulders after workout I felt severe pain in my back.

Pls guide me I will do as u say......

thanks in advance bro

I don't think macca is saying not to work your shoulders. What he is saying is that the workout that was laid out on this thread is not intended for people just beginning, and IMO it isn't effective for anyone to use due to the amount of reps and sets being used in the different exercises. On top of that the head harness doesn't work the shoulders or the traps, so i don't see the point in adding one more set of shrugs if not using a neck harness, they are completely unrelated. Also I personally don't know of anyone who uses or recommends the use of the neck harness as part of a shoulder workout.
You can probably find a good beginner shoulder routine in the workout section.