How to grow them? I spam seated lateral raises and cable lateral raises, focusing more on form then weight and doing higher reps (12-15, 4 sets seated and 4 sets cable, 2-3x a week). Then ill do one set of presses, another of face pulls, and maybe some upright rows. Same 4 set high rep routine. Should I skip the cable raises and do more presses? Go for lower reps? Aiming for that capped look, but dont want to get on the juice though.Or should I just cut more weight? Probably somewhere between 15 and 20% bf (6"2, 200lbs, 17" neck, 36" waist).
>>76821183Trying to rush it?Do 2-3 exercises 2 or 3 times a week with warm-up beforehand.With enough weight that you can keep good form and get a 'pump'.That's it - the reset is diet and rest.It's too easy to fuck your shoulders and it takes years to recover.
>>76821183Maybe up the weight and aim for 10-12 reps. I use dbs for lateral raise. Proper technique is to bend forward very slightly and keep your arms slightly forward, rather than straight out to the sides. This keeps the medial delt facing upwards. I also do db upright rows.
>>76821203Nah, been at it for a few years now. Definitely seen some growth, no shoulder pain to speak of, but I feel like I should have made more progress given the amount of time im putting in. Rest is hard - I get about 5 hours weekdays and 7 to 8 on weekends. Cant change that too much, unfortunately. Diet is good, high protein (above 1g per lean body mass), currently trying to slim down to about 190.Just wondering if the routine should be optimized.
>>76821206Maybe that's where im fucking it up - I dont really bend forward, especially on seated rows. Will try that next time. Thanks man.
>>76821183Training what you want to specialize twice as much works really well. Helps to lift at least 4x/week for that, where you would do shoulders all 4 days. Reduce volume for everything else.
>>76821626No shit? So I could do raises on back to back days? I would've thought that would have the opposite effect.
>>76821183You’re a bit fat, but what is you OHP reps and sets?You can’t not have decent shoulders if you have a decent OHP and low body fat,At your height and weight I’d hope you can do 135lb for 4 sets of 10, if not… make that a priority Lateral raises are for desert, you need to eat your dinner
Dips/weighted dipsOhp/hspuLu raises
>>76821183Super narrow grip thumbless strict mp, prison reps but full rom for delts. And some high incline but push with shoulders more, ill usually start with either on a heavy shoulder day. Then do a lot of front raises/still mid delts, unilateral dbs/cables and stack on some weight then do specific work, try to put your bone above the socket so under load its neutral. You gotta do a lot of shoulders they recover fast and reapond well to high frequency training like arms. Btb, reverse presses, deep bench/presses are some other shit shoulders are easy you can just nail some shit for a week and see what does what way easier than other muscles. You gotta keep rear delts strong though or your shits gonna get fucked. And its hard to program with bench and be growing optimally for both, so work on non injury inducing form and program that with going heavy wince you wont be aesthetic without heavy presses. I put like 20lbs on my shoulders for 5+ reps any time i do a month or 2 of delts shits sick since its high skillcap and dense androgen receptors so they grow easily if youre doing it properly.
>>76821183Losing weight won't change your shoulders I once heard someone described as 6'4 and wide as a door. Ive worked to become that, and am not far off these days. What really will give you size is compound lifts, rows and raises ain't it. Do at least 2 of the following excercises at 5-7 every shoulder day with a third less strenuous excercises. When you increase past that range add more weight >Military Press>Shoulder Dumbell press>Arnold Lifts / Press>T Bar or Mine Bar one armed Press>T Bar or Mine Bar close grip press>Farmers walks >cross grip machine flys at shoulder heightHe also has juicy traps so also seated dumbbell and barbell shrugs, hope this helps OP. My current girls sister describes me as the one with the big shoulders, and people who vaguely know me and know I workout, at some point will ask if im a swimmer on account of my shoulders, so trust me this shit is bonified, course word to the wise once you get wide enough all your fucking shirts become belly shirts and nothing will fit you right cause they dont make shirts for men who are 46 L with a 32 waist.
>>76821925I bitch out and do machine press (fear of injuries, had lots of surgeries in the chest, stomach and neck) - but rep 150 on that for sets of 8-10, I think. I dont track it that we'll. Is dumbell that much better for mass? Im strong enough for life, I dont care about numbers anymore.>>76821932Thanks, will add more of these to routine.>>76821937Thanks, I dont do MP but will try with low weight.>>76821950Used to go heavy on farmer walks, but the kettle bells are too light. Might try with one of those trap bars. Stopped doing mine presses because of low back injuries, but now that my core is stronger ill try them again.
>>76822209I wasn’t talking about dumbell press, just barbell over head press, standing.It sounds like you’re doing enough stuff, and you look pretty muscular, so at this point you gotta put it down to genetics, I’m not sure you’ll be able to target grow your delt proportions significantly, but as others have said, twice a week, high intensity, that’s the only way
>>76822402That's why I was going to focus on weight loss a bit more. I was about 15 lbs heavier 3 months ago, and while I was stronger, I looked a lot less muscular. Although I may be hitting diminishing returns on the weight loss front, at least as far as everything but abs is concerned.
