Please critic my shoulder routine

[jw1095]

I have had some trouble getting a good shoulder work out. I do seem to be getting some results as far as increase in strength, but I have never gotten my side or rear delts sore. I do a four part split. I have been lifting 3-4 times a week for 14 months. I do a fare amount of work over my head at my job, and have wondered if that has some effect. I start my shoulders with side straight arm laterals one set of 14 and one set 12 for worm ups. Two sets of 10. 15,20,25lbs and some times 30lbs. at 8 reps for the last two sets, for a total of 5 sets. Then I do reverse pec dec or bent over laterals. The reverse pec dec varies by machine(I work out at two different gyms)bent over laterals 20 or 25lbs 9-12reps for a total of 4sets.Then I will do behind the neck press on smith machine with low back bench or military press on the flat bench. On military I will do 50lbs. 11reps. For behind the neck press 115 for 10 reps total 3 sets. Then shrugs, but they are working fine. Then upright row with flat bar at 80lbs. for 3 sets 11reps. I also do a core exercise every day. I keep a journal and do my best to go up in reps or weight at lest every other work out.

[Njectable]

IMO military press should be ur first exercise, thats the main movement where you will get a majority of the size and strength for ur shoulders. Its equivalent to how bench is for your chest. I'm not sure what ur chest workout looks like but u likely start the day out with bench probably. Shoulder day should be the same start with the main movements.

[TADOLFI]

IMO military press should be ur first exercise, thats the main movement where you will get a majority of the size and strength for ur shoulders. Its equivalent to how bench is for your chest. I'm not sure what ur chest workout looks like but u likely start the day out with bench probably. Shoulder day should be the same start with the main movements.

I agree.
I would also try to mix the order of exercises and vary the rep range somewhat. I've gotten in to slumps and switch to a 5x5 rep scheme for a couple weeks and then go back to the 8 - 10 rep.

Another good "shake up" thing to do is to limit rest between sets or increase your timing of each rep.

For example - if you are doing laterals and your up movement takes two seconds - try to make it take 4 seconds. Do the same on the down movement.

Lastly - try some cables if you have them, it may help isolate the shoulders more and give you the "feel" you're looking for.

Overall I think you've definitely got enough exercises in your routine to see results.

[PeteyK]

if u arent feeling a burn, try drop setting and supersetting, like when i do side lateral raises i go for 8-10 reps with a pretty heavy weight then my shoulders will be exausted and ill do 10-15lbs less right after to failure. ITS HARD, and it burns like ur shoulders are on fire, like i can barely take a drink from my water bottle after them but it works.

[jw1095]

Thanks guys. I wiil try these sugestions, see how they work.

[Liftnainez]

you do NOT have to start with military presses.. yes they work the whole shoulder but pre exhaustion methods can be utilized.. I have been starting with Side laters, then rear delts, THEN shoulder press.. if needed end off with shrugs