no gain in shoulders...help

[gettingfitmom]

Cathe, I can't seem to get past 9 pounds on shoulders. Especially the incline side raise on the ball and the lateral raises. My muscles give out about rep #10 and I STRUGGLE to finish. I can't ever see me getting any heavier in these. Any suggestions? Thank you Kay

 

[kathryn]

I find it hard to move up in weights for shoulders, but if you are working the anterior, lateral or posterior delts, these are all pretty small muscle groups. Do you have any way to add very small increments (microloads) to the weight you are using? Then you could inch your way up a bit.

Or try to make the current weight you are using seem heavier by slowing down the move, removing any momentum.

 

[twinkletoes129]

Why don't you try going as far as you can with that weight, say rep #10 then drop down to a lower weight and continue as far as you can go. That way you will be strengthening the shoulder. And as Kathryn says definitely add microloads such as weighted gloves, platemates or pace weights. I can't make big 5lb jumps with my shoulders even 2lbs can be a big jump for female shoulders. So doing drop sets and adding micro loads is the way to go.

 

[CollinsMom]

I have seen some real upward movement in my weights for shoulders recently -- here is what worked for me. If you are currently using 9# for an exercise, try picking up 11 or 12# and do 1 or 2 or 3 reps, then drop back to the 9#. Work your way up to adding one more rep and the heavier weight until you can do the whole set like that.

HTH!