I do 2 exercises per dealt head and 3 sets each exercise for 8 reps to failure. But lately I've switched from Volume Training to the more popular 9 sets per small muscle and 12 for larger muscles and I'm getting a better pump.
started with - dumbell press of 3x15
- barbell behind neck shoulder press 3x10
- standing bent over lateral raises 3x10
- seated bent over lateral raises 3x10
- single upright side lateral raises 2x10 and 1x15
This is the best shoulder workout ive ever had...
I usualy start with 15 reps and end off with 15 - gives me some major pump...
Good luck bro !
If everything seems under control... It's not heavy enough.
I do 6 total sets. Some military presses and some laterals. I do them on chest day so the shoulders get worked good from bench, dips, etc. Therefore, I keep the volume low.
"Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices." - Arnold Schwarzenegger - Pumping Iron
My training revolves around the heavy compound lift's, mainly squats, presses, pull's and cleans!!! Therefore there is really no NEED to do much direct shoulder training since they are nailed during heavy cleans, or high-pull's !!!
For ****'s and giggles, everynow and then I will throw in some side raises or seated db presses!!!!
"High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment that is available, not just a machine or group of machines. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude". - Dr Ken Leistner