These are all the same exersize practically...Originally Posted by scobbs
Your delts need more balance, and dont count traps as shoulders, they are not part of the muscle, so you need about 12 sets for Delts ONLY and then whatever shrug work you want to do. When I say balance I mean that there are 3 heads, however your fronts get slammed when you do chest and then you hit them again when you do shoulder press, so there is no need for front raises to isolate them. I know they give a good pump and you can do them occasionally, but they can end up hurting more than helping. I do one press exercise (rotate between DB press, seated military, and standing military), one lateral exercise (cables or DB), and i usually do 1 rear delt exercise bc they are the hardest to hit and the most neglected part of the shoulder. Also when I do upright rows I move my grip to about shoulder width, insted of close grip, this takes the stress of the fronts and kills the medial delt, they will make you wide as fvck. Heres a sample workout
Military 3x6-10
Upright row 3x8-10, super set with DB lat raise (3x10-12dont need to go heavy here, lat raises are all about form)
Incline rear lateral raise 3x10-12(this is where you sit facing the back of an incline bench looks like your humping the bench and do a lateral raise) - You could also substitute reverse pec dec
Delts are also a muscle that benefits more from hypertrophy (shorter rest periods). Take 2 minutes rest between press sets, but for all the other exerices use 1.5 minute rest periods. Gives a nice pump, and gets ya in and out quick.
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