High reps for shoulders?

[cftstorres]

I have tried a lot of shoulder routines, but my shoulders are pretty un-responsive to everything no matter how hard it is. I heard a female bodybuilder on a radio show say she has to do high reps for some body parts or else it wouldn't grow. I've always done 8-12 reps for my shoulders and heavy weight. I progressively add weight each week. Below is a basic routine for me.

DB shoulder press or smith shoulder press or Arnold press
DB Side lat raises
Weight plate front raises
DB or machine rear flies or cable rear

3 sets, 8-12 reps each currently.

My old routine was 1 warm up set, 2 working sets and 1-2 heavy sets.

I do different variations, sometimes pre-exhaust & pyramids.

[bouncingpuka]

Originally Posted by cftstorres

I have tried a lot of shoulder routines, but my shoulders are pretty un-responsive to everything no matter how hard it is. I heard a female bodybuilder on a radio show say she has to do high reps for some body parts or else it wouldn't grow. I've always done 8-12 reps for my shoulders and heavy weight. I progressively add weight each week. Below is a basic routine for me.

DB shoulder press or smith shoulder press or Arnold press
DB Side lat raises
Weight plate front raises
DB or machine rear flies or cable rear

3 sets, 8-12 reps each currently.

My old routine was 1 warm up set, 2 working sets and 1-2 heavy sets.

I do different variations, sometimes pre-exhaust & pyramids.

You know what I have found has really kicked my delts into gear? Well, I was doing low reps and HEAVY since I'm bulking, but my shoulders never seemed to grow as well as tris, bis etc. So about a month ago I started doing my really heavy sets, then dropping the weight and immediately going till failure with a much lighter weight, LITERAL failure......lactic acid galore. The burn and shock has brought significant improvement in my delts....you might wanna try that? I also pound my shoulders when I do them.....I have a whole training session for them exclusively, and do around 5-6 exercises for them......

Laterals
Shoulder Press
Upright row
Face pulls (GREAT for rear delts)
Plate front raise
Bent over laterals

I think that's what I did on Friday.....I was pooped!!!!!!!!!

Good luck!!!

[kimm4]

I would go heavier and use a 4-10 rep range. You can go light too, but switch it up. Take less rest between sets, throw in super sets, drop sets, pyramids, reverse pyramids, wave loading, etc...Do things like slow negatives, static holds, 21's, forced reps, failure, etc...

Here's so more exercises to throw into your program. Switch things up to keep that muscle guessing.

Military Press
DB or BB overhead press
Arnold press
Hammer strength behind the neck press
Front lateral raises (DB, plates or cables)
Side lateral raises (DB, plates, cables or machines)
Shrugs (DB, BB Cable or Smith machine)
Upright rows (BB, DB, EZ bar, Cable or Smith machine)
Rear delt work DB or Pec dec
Face pulls

[AUTiger13]

And to add to all the above..are you eating to even see growth?

[cftstorres]

Originally Posted by bouncingpuka

You know what I have found has really kicked my delts into gear? Well, I was doing low reps and HEAVY since I'm bulking, but my shoulders never seemed to grow as well as tris, bis etc. So about a month ago I started doing my really heavy sets, then dropping the weight and immediately going till failure with a much lighter weight, LITERAL failure......lactic acid galore. The burn and shock has brought significant improvement in my delts....you might wanna try that? I also pound my shoulders when I do them.....I have a whole training session for them exclusively, and do around 5-6 exercises for them......

Laterals
Shoulder Press
Upright row
Face pulls (GREAT for rear delts)
Plate front raise
Bent over laterals

I think that's what I did on Friday.....I was pooped!!!!!!!!!

Good luck!!!

Thanks, I'll try that.

[cftstorres]

Originally Posted by AUTiger13

And to add to all the above..are you eating to even see growth?

Yeah, I'm eating 300 cals above my TDEE. 40-40-20 ratio.

[AUTiger13]

Originally Posted by cftstorres

Yeah, I'm eating 300 cals above my TDEE. 40-40-20 ratio.

And are you seeing the scale climb?

[cftstorres]

Originally Posted by AUTiger13

And are you seeing the scale climb?

I competed last month and I only gained 3lbs after the show. I'm lighter than my last of season, but I'm pleased with my overall muscle growth, just not my shoulders.