What Excercises Can I Do For Shoulders?

[cbfunston]

Well hey its your boy cbfunston and I have returned once again with questions that i need answers for. Well lets begin........

What Exercises Can I Do For My Shoulders?

Well the question here is simple, today I went to the gym to work on my shoulders and for the 2nd consecutive time when I arrived home from the gym I felt like I still didn't work hard enough because my shoulders aren't feeling any soreness what so ever and I get a feeling that I' am not going to see any results for the next time I go to the gym. The main issue that I 'am struggling with is that last Thursday the work out was not tough at all so I bumped up the weight for the following week (today), and now today I did the work out it was indeed tougher than last week's but, the main issue was that after the workout I felt the same way as I did last week.
Can Anyone help me with this issue?

Bellow is the workout itself.....

(Each work out is rated 1-10 on how hard it was for me)

Front Laterals 3 sets of 8-10 reps - (5.5)
Side Laterals 3 sets of 8-10 reps - (7)
Military Presses 3 sets 8-10 reps - (9)
Dumbbell Shrugs 3 sets 10-12 reps - (6)

[Jared.P]

try supersets, raise everything to a (9) at least, lean away laterals (hold onto something with one arm, lean away and do a lateral raise..cant cheat that way), upright rows work really well...also, you have no rear delt work..

[Krieger119]

Definitely wanna throw in Upright Rows and rear delt movements such as Bent-over DB Raises or Hi Cable Crossovers. Personally, I like to throw my lifting movements such as Shoulder Press, Military Press or Arnolds first on my routine, but its good to mix it up as well. Also, I hope you're not saying that you didn't feel the workout was tough enough b/c you weren't sore or something. You may not be sore but you still put the work in. Good luck

[yeojdub]

I do mil press/seated db shoulder press, side laterals, reverse flyes, and upright rows, all for 4 sets 8-10. never saw major improvement in my shoulders till i switched to that.

[Forced]

As small as the shoulder is, it’s the one muscle group that can take a lot of work. Personally I reckon your workout is shy of at least another 5 sets. You have nothing for the rear delt head.

My routine is as follows.

Hang Clean & Press 4 x 8 – 10

Seated Dumbbell Press super set with
Standing Dumbbell Lateral Raises 3 x 10 – 12

Barbell Front Raises 3 x 8 – 10

Lying Reverse Fly 3 x 10 – 12

Upright Rows 3 x 8 - 10

[DJAuto]

You probably won't feel soreness in the deltoids. Most don't.

With the deltoids, for most, it's essential to keep the intensity up, Drop sets, higher repetitions, shorter rest periods and higher volume all are key.

[Berserker_Titan]

Military Press
DB Shrugs
Two Arm Front Deltoid Dumbbell Raises
Seated Dumbbell Deltoid Presses
One Arm Side Deltoid Laterals
Two Arms Dumbbell Deltoid Upright Rows

[cbfunston]

THANKS FOR ALL the replies

[Juggernaut33]

For shoulders all I do are: seated military presses, laterals raises and bent laterals. Regarding your delts not aching, this is normal with that muscle group.

[nads786]

You probably won't feel soreness in the deltoids. Most don't.

With the deltoids, for most, it's essential to keep the intensity up, Drop sets, higher repetitions, shorter rest periods and higher volume all are key.

disagree, i never felt soreness ( unexpect in my front delts) til i started doing side and rear laterals with very high reps and low rest

and they have grown accordingly

[Emmortal]

You should prioritize the pressing movements first in your shoulder workout, they're the mass builders when it comes to shoulder building. Military Press and Behind the Neck Press are the meat and potatoes, add in some high pulls, upright rows, and reverse incline flys/H-Rolls is really all you need for solid shoulder development.

One other thing is heavy cheating lateral raises. They are very effective, much like cheat curls.

[DJAuto]

disagree, i never felt soreness ( unexpect in my front delts) til i started doing side and rear laterals with very high reps and low rest

and they have grown accordingly

What are you disagreeing with?

[Lion Heart]

For me it's the following

Start with an overhead press either BB, DB, or Hammer strength

Next add a side lateral raise either DB or cables

Then a rear lateral raise again either db or cables

End with either the db or bb shrug

I find that cables especially are great for the lateral raises.

[CHEEF]

hang clean and press
db shoulder press
wg uprite row ss laterals
rear delts on cable

[ballsoftitanium]

Handstand push-ups.

[nads786]

What are you disagreeing with?

that you cant get sore bc they are delts

i think you can get sore if you are doing higher reps and more volume

from what ive read the side delts are slow twitch muscles. They respond to high reps/high volume low rest for me

when i first did this style, my side delts for sore for at least 2 days

2 months later they are growing faster then ever

[nads786]

For me it's the following

Start with an overhead press either BB, DB, or Hammer strength

Next add a side lateral raise either DB or cables

Then a rear lateral raise again either db or cables

End with either the db or bb shrug

I find that cables especially are great for the lateral raises.

i remember you did an experiment with dropping OH pressing and doing front raises, how did that work out?

[DJAuto]

that you cant get sore bc they are delts

i think you can get sore if you are doing higher reps and more volume

from what ive read the side delts are slow twitch muscles. They respond to high reps/high volume low rest for me

when i first did this style, my side delts for sore for at least 2 days

2 months later they are growing faster then ever

I stated most don't feel soreness. It's not a blanket statement.

I've been doing higher repetitions, high volume and high intensity after switching over three years ago, and although I've seen immense gains, I've only been sore once or twice. I know many others are in the same boat.

Some do experience soreness, like you did.

[Majestyc]

I stated most don't feel soreness. It's not a blanket statement.

I've been doing higher repetitions, high volume and high intensity after switching over three years ago, and although I've seen immense gains, I've only been sore once or twice. I know many others are in the same boat.

Some do experience soreness, like you did.

Your technique for training shoulders has helped me. Shoulders are, indeed, the kind of muscle that gets worked through higher repetitions and higher intensity. Also, I never feel any soreness in my shoulder area.

[sly_106]

I think the lack of soreness in the medial delt is due to the fact it is made of pennate muscle rather than the type most of the rest of your muscles are made up of. Pennate muscles can exert more force but arent able to contract as hard.

[Lion Heart]

Nads,'

Never really kept at it. I found that I just liked OH presses too much.

[msg_chris]

warm up by doing continuos sets of front, side and rear laterals 3 sets of 10 each way with just a light weight (5~7.5 kgs) till you feel a burn comming on this slightly pre exhausts your delts to make them easier to isolate <--- this is also good to get you warmed up. Then do seated dumbell press for 10,8,6,4~2, barbell clean and press 10,6,4~2, cheat now and do some push presses for 2 sets of 10, polish off you rear delts and do some shrugs and your done. I dont get as sore in my delts as i do in my other body parts but be careful not to over train them as they dont get as much blood flow and take longer to recover... also never more than 2 minutes rest between sets.

[Tom4130]

to feel some guarnteed stiffness try this....
do some machine shoulder presses to warm em up

db shoudler press 3x10. u wanna be tryin hard as piossible on the 9th or 10th to complete the sets with full intensity.

front lateral raises 3x16. (8 each arm) with good form, no rocking

side lateral raises. 3x16 (8 each arm) on the last rep for each set leavne your arms raised and hold for long as possible, like a cross.

upright rows. 3x10. try to go heavy but make sure u can complete al lsets with good form

db shoudler shrugs. 3x10 go heavy! shurg up, hold for 3 sec, then down = 1 good rep

smith machine shrugs, close grip. 3x10 and same technique, hold at top for a 3 count.

guarnteed better shoulders my man

[MawkieMawk]

Hey man!

For strength, you should really be focusing on the major push movements for shoulders. DB and BB Military Press, BB Smith Machine Press, Arnold Presses will all help out with this.

Deltoid front, side, and rear will also help with shoulder development and overall strength.

Also, I suggest incorporating more Incline movements into your chest workouts. Not only will this be excellent for your chest, but will allow you to get an extra 'workout' on your front deltoids and fatigue your shoulders more.

Best of luck, keep up the hard work!!