what's the best rep range for mass. SHOULDERS

hey guys, my shoulders are really lagging. They always have been and I would like some advice from anyone willing to give some. Below is my routine right now, I just started this one about two weeks ago, what are your opinions?

leaning one-arm lateral raise 4x12x20lbs. Superset with seated single arm db press. 4x12x25lbs.

cable lateral raise 3x12x15lbs. Superset with single arm cable upright row 3x12x20lbs.

independent arm shoulder press machine. 4x12x40kilos and each side.

single arm reverse cable flye 4x15x15lbs.

seated behind the neck barbell press 4x8x20kilos on each side.

thanks!

[QUOTE=wantstobeinshap;382567121]hey guys, my shoulders are really lagging. They always have been and I would like some advice from anyone willing to give some. Below is my routine right now, I just started this one about two weeks ago, what are your opinions?

leaning one-arm lateral raise 4x12x20lbs. Superset with seated single arm db press. 4x12x25lbs.

cable lateral raise 3x12x15lbs. Superset with single arm cable upright row 3x12x20lbs.

independent arm shoulder press machine. 4x12x40kilos and each side.

single arm reverse cable flye 4x15x15lbs.

seated behind the neck barbell press 4x8x20kilos on each side.

thanks![/QUOTE]

Here's a tip from Fred Hatfield on working out what the fibre make up of a given muscle is and hence the it's optimal rep range. Take an isolation exercises that works that muscle, in this case the front raise. Work up to a 1rm in perfect form. 40lb say. Take 80% of that 32lb in this case and perform as many reps as you can in perfect form. The lower the number the more fast twitch the fibre make up is, the more reps the more slow twitch it is. In approximate terms, however many reps you can manage is the rep range which will best stimulate hypertrophy in that muscle. Also, the higher the rep range & more slow twitch, the more recovery time that muscle will likely need between sessions all things being equal.

BUT your body adapts to rep ranges within 6 weeks or so, so no matter what fibre composition you are you still have to vary the rep ranges. But if you're very fast twitch you might vary between 2-8 at different times and if very slow twitch between say 6-15.:)

thanks, i'll keep that in mind.

2 Exercises i doubt you'll think of and probably won't bother trying. High pulls and behind the neck push press. 10x3 on each i.e. HEAVY.

my delts grew when i started pounding them with heavy weight in the 3-8 rep range.

rest between sets became key so that i didnt have to reduce the weight or only reduced it by a bit.

db presses, laterals, bent-laterals.

You've got 2 presses, and 2 laterals in there, and no front delt iso. More isn't better, [i]better[/i] is better.

Try this, in this order:

Seated Dumbbell Press 3 sets of 6-8 reps

Face Pull 3x12-15

Seated Dumbbell Lateral Raise 3x10

Alternate Front Dumbbell Raise 3x10