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round shoulders, whats your routine like?
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alien9
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 Jun 8 2015, 04:07 PM
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QUOTE(kellyisevil @ Jun 8 2015, 03:28 PM) hi guys, i have been having problem trying to build 3d delts like most fitness guru out there. was wondering what are your secrets for big rounded shoulders? i do shoulder press, ohp, lateral raise and front raise with tempo but they just cant seem to grow like how i want them to. here is my detail gender : female age : 22 height : 169cm weight : 58-60kg BF : 19-22% macro : 1800 40c/30/p/20f ( maintainance) no rear delt works? You'll be like the Hunchback of Notre Dame when you get that 3D delt. |
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alien9
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Jun 8 2015, 06:48 PM
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QUOTE(10071985 @ Jun 8 2015, 05:40 PM) i think quite a lot of people missed out rear delt... but frankly, shoulders are quite hard to grow. u need lots of time QUOTE(kellyisevil @ Jun 8 2015, 06:19 PM) i do cable pull for rear delts. and yes, i missed out the rear delts most of the time . guilty as charged  People tends to missed out the rear shoulder because they wouldn't see it in front of the mirror. Do more rear delt to keep your shoulder healthy, like a lot of it. |
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alien9
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Jun 8 2015, 07:19 PM
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QUOTE(kellyisevil @ Jun 8 2015, 07:10 PM) so i should start myworkout with rear delts? Yup. Else you gonna get shoulder impingement and it will last on you for a damn long time. Right now, I do a lot of shoulder warmup before I start doing anything that require shoulder movement and a lot of rear delt exercises. |
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alien9
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Jun 11 2015, 12:23 AM
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QUOTE(Miracles @ Jun 10 2015, 10:45 PM) What's your shoulder stretching routine? I think my right shoulder is fked up, always "crak crak" whenever move at certain angle. I dont think it's the air pop thing. I always start with rotator cuff exercises (external rotation, internal rotation), then I'll do 3 sets of light weight face pull (no body english, only rear delt contraction), I'll the the plate roundhouse (grab lightweight plates and make a full circle infront of you) |
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alien9
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Jun 12 2015, 04:21 PM
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For those who need shoulder mobility works, here's a video channel that have awesome stuff about it: Matt Vincentt Shoulder Mobility |
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