[GG1]

to put it in simple words..my shoulders are slacking from the rest of my physique. I train shoulders once a week and do it on a monday so i have full focusand enegry on that part because its slacking. My shoulders never really get sore and im not noticing any growth really...more definition but no growth.

Here is what my normal exercise split is for shoulders

seated dumbell presses 4 sets for 12,10,8,6-8 (1st set of 12 is warm up)
front raises w/ dumbells 3 sets 10 reps each arm per set
side lateral raises 4 sets for 12,10,8,8
rear delt machine (pec dec facing chair) 4 sets of 12


im not sure if its just my routine or im genetically poor in the shoulders.

If anyone can give me pointers it would be greatly appreciated.

Thanks

[rkl0165]

try standing over head press with a barbell..use the squat rack..follow this up with upright rows using bb in the squat rack..then do bentover rear delts with dbs..follow this up with side laters using cables..then front raises with 1 good db clasped in both hands as in a pullover..this should shake things up t bud...try it..

[Thomas_Rivera]

For the side lateral raises and the seated dumbell presses reverse the order of the reps, get the heavier stuff out of the way first.

[CALIBBER]

drop the front raise and add in upright rows.. when you do a pressing movement for shoulders. it hits the front delts alread i tend to do a lot of drop sets for delts for some reason. if you want to kill you shoulders do triple drop set on side laterals.. i.e. like i usuly do 65s,45s,25s three time over. you shouldn't always pre exhaus, i.e. doing side laterals before your pressing . just do it once in a while to shock the muscle.

[rkl0165]

Originally Posted by CALIBBER

drop the front raise and add in upright rows.. when you do a pressing movement for shoulders. it hits the front delts alread i tend to do a lot of drop sets for delts for some reason. if you want to kill you shoulders do triple drop set on side laterals.. i.e. like i usuly do 65s,45s,25s three time over. you shouldn't always pre exhaus, i.e. doing side laterals before your pressing . just do it once in a while to shock the muscle.

65's for side lats?..that's impressive dude!..u must have "boulder shoulders"..

[AlteredBeast]

No one even addressed it, hahaha c-mon guys. Look man I was in the same boat as you and the solution was rather easy, but hard to perform. You have to Visualize and feel what you are doing, with emphasis on feeling. Squeeze and flex those f*ckers until it burns, because once you start to feel the burning sensation you are truly working the muscle. Usually the muscle group that's biggest on most people are usually the muscle groups they can pump up the best and feel the best. You can try switching your routine but for what? Thats for when you have plateaus and stop making gains, but that's not applicable when you aren't making gains in the first place. You are still pretty young so I doubt you've been doing this routine for very long. Also if you aren't using balls to wall intensity like you would for biceps and chest then certainly don't expect those muscles to grow like the show-off muscles. This is what I realized and now my shoulders are right along with my chest and arms. Oh, and one more thing, if I would change one thing with your workout I would suggest more rear-deltoid work. Most people have no clue how important it is, because when you don't have the rear delts in sync with the lateral and anterior heads you disappear when you turn to the side. So the suggestion with bent-over rear laterals is a superb addition to your routine.

[kenney]

do you guys do laterals seated or standing? i always feel it more when i do seated and there less risk of cheating

[rkl0165]

Originally Posted by AlteredBeast

No one even addressed it, hahaha c-mon guys. Look man I was in the same boat as you and the solution was rather easy, but hard to perform. You have to Visualize and feel what you are doing, with emphasis on feeling. Squeeze and flex those f*ckers until it burns, because once you start to feel the burning sensation you are truly working the muscle. Usually the muscle group that's biggest on most people are usually the muscle groups they can pump up the best and feel the best. You can try switching your routine but for what? Thats for when you have plateaus and stop making gains, but that's not applicable when you aren't making gains in the first place. You are still pretty young so I doubt you've been doing this routine for very long. Also if you aren't using balls to wall intensity like you would for biceps and chest then certainly don't expect those muscles to grow like the show-off muscles. This is what I realized and now my shoulders are right along with my chest and arms. Oh, and one more thing, if I would change one thing with your workout I would suggest more rear-deltoid work. Most people have no clue how important it is, because when you don't have the rear delts in sync with the lateral and anterior heads you disappear when you turn to the side. So the suggestion with bent-over rear laterals is a superb addition to your routine.

listen to the man..he knows what he's talking about,that's his baby picture on his Avitar..wait till he puts his teen pic up!!

[GG1]

Originally Posted by AlteredBeast

No one even addressed it, hahaha c-mon guys. Look man I was in the same boat as you and the solution was rather easy, but hard to perform. You have to Visualize and feel what you are doing, with emphasis on feeling. Squeeze and flex those f*ckers until it burns, because once you start to feel the burning sensation you are truly working the muscle. Usually the muscle group that's biggest on most people are usually the muscle groups they can pump up the best and feel the best. You can try switching your routine but for what? Thats for when you have plateaus and stop making gains, but that's not applicable when you aren't making gains in the first place. You are still pretty young so I doubt you've been doing this routine for very long. Also if you aren't using balls to wall intensity like you would for biceps and chest then certainly don't expect those muscles to grow like the show-off muscles. This is what I realized and now my shoulders are right along with my chest and arms. Oh, and one more thing, if I would change one thing with your workout I would suggest more rear-deltoid work. Most people have no clue how important it is, because when you don't have the rear delts in sync with the lateral and anterior heads you disappear when you turn to the side. So the suggestion with bent-over rear laterals is a superb addition to your routine.

yea i completely understand where your coming from with the focus and visualizations. Ive always been great at pulling movements and not as good with the pressing..but like you said, im young and it takes time. Im not expecting to get boulder shoulders in a day..so im going to take everyones suggestions here and see how it works for me.

thanks again =]

[GG1]

Originally Posted by kenney666

do you guys do laterals seated or standing? i always feel it more when i do seated and there less risk of cheating

yea i always did them seated because i felt like i cheated to much that way lol

[TWRIGHT]

Start using the triple drop method and I promise you'll feel the pump! Do drop sets with seated lat. raise and you won't have a choice but to get bigger and feel one hell of a pump! Hit your delts from all directions as well. Make sure you don't neglect the rear delt.

[blood_n_guts]

i like to start my shoulder workout with the smith mechine, warm up for the first set 20 reps with very light weight then 3 sets of 12-8-6 reps then onto dumbell presses to work your sabilizer muscles 3-sets again 12-8-6 reps, then rear delts agian with 4 sets of 12-8-6-super set, i super set straight after the 3 set with a very light weight as many times as i can for a good pump then move on to side laterals again i use the same sets and reps as rear delts then traps but remember with any seat presses you really need to keep your lower back glued to the bench to get the full benifit other wise your just cheating your self cheating is ok only if it is your last rep or 2 in mass building phase, and change the order you start your excerieses in every week or 2 and the excerieses you do for the same muscle this shocks the muscle hope this helps