FT Tier 2 not hitting shoulders enough?

[Scott Stevenson]

My loading exercise (tier 2) are:

A Smith OHP (seated) Dumbell side raises (leaning)
B Lever OHP (standing) Upright cable row
C Hammer OHP Front raises

I'd put your side lateral movements FIRST in these rotations. Also, I'd find another Lateral raise moment to do instead of the front raise for C. (Unilateral side-lying DB lats on an incline bench would be a great one - don't worry about different rest intervals b/c 1 side is finished before the other.)

Muscle rounds i pick an OHP from above and usually use cable side raises for iso.

Same thing here in terms of order and I'd also do DB OH presses on an upright bench - FACING the bench. This'll typically drop your weight by >50% and destroy the middle head of your delt.

Pump sets, i generally dont do an overhead press movement and go for dumbell raises, large drop sets or 5s in the hole with cables and usually a rear pec fly machine or x over cables at shoulder height also for rear delts. Generally these are high rep pump sets

OK, Drop sets are not what I'd recommend for Pump sets (as they are not continuous). I'd use the hardest Pump set technique you can.

Also, Triple Thirds with DB laterals is a great one:

"Last part of Pump set for chest... Calling these "Triple Thirds:"
Must be done on a unilateral machine of some sort.
-Use Three hold positions at either end and middle of range of motion (break ROM into "Thirds")
-Perform a triple rep at each hold position ("Triple"):
Hold one side and perform full rep with contralateral (opposite) side.
Repeat with other limb.
Then do full Bilateral Repetition.
Then move to next of three hold position and do another triple rep.
Try to get a triple rep at each of the Three ROM positions.
Mix up the order of the hold position and of the reps however you like - to suit the exercise, the machine, your preference and add variety."

https://www.instagram.com/p/BFAJMjVzZfC/...e_training

If i am honest i struggle with variety for stretches but generally for shoulders i grab the smith bar from behind with straight arms and lean forward to stretch delts or grab a band from behind and really stretch, adjusting slightly to increase stretch where i feel tight.

Are you doing an Occlusion, Extreme or Flexibility stretch typically?...

Have you tried a handcuff stretch (unilateral, holding a loaded cable handle or fixed bar in your hand)?


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