Need program to focus more on shoulders...

[JABWORKT]

Currently my program looks like this:

Mon: Chest/tri/shoulders
tue:Back/biceps/traps
wed:Full lower body (squats,legpress,extensions,so on)

my problem is, my shoulders wont get stronger.., if you can think of any other reason why they wont get stronger let me know...

seriously i can lateral raise as much as i can shoulder press, i think i can almost front raise as much as i can shoulder press too, it makes no sense? i really wanna get stronger shoulders, and bigger shoulder ofc(prefer strength over size for this part)

how my shoulder workout is after chest :

5-6 sets of sitting barbell shoulder press.

4 sets lateral raises.

4 sets front raises.

how much i can lift:

BARBELL shoulder press: like 65lbs TOGETHER for 8-12 reps for all sets.
Lateral raise: like 25 lbs each hand, controlled, for 12 reps for all sets.


please any advice is welcome!!!!

[Partyrocking]

More frequency. I would try an upper/lower routine, so you can hit shoulders 2x/week

[JABWORKT]

More frequency. I would try an upper/lower routine, so you can hit shoulders 2x/week

i repeat my workouts twice a week, i hit chest/shoulders/tri monday and thursday...

[derivxinteg314]

Have you tried going heavier with less reps? For shoulder press in particular? Try DBell Press too instead..
Also personally, I would have a hell of a time trying to do shoulders on the same day I do triceps.
I like to do 4 sets of DBell presses. I do (6,6,5,4). I have increased my press from 50 lb dumbells to 75 lb dumbells in two months. However, I just started lifting again recently, but I used to lift heavily/daily.
From the info provided, that is all I can think of.

[shrugaton]

it might be a volume thing. doing a shoulder press after chest could be why your numbers arent going up. you're taxing the tri's too much. move shoulders to friday and start with the compounds before you move to isolations and you should see an increase.

also, stick to the 5 rep range on the heavy compounds if your goal is strength.

[JABWORKT]

it might be a volume thing. doing a shoulder press after chest could be why your numbers arent going up. you're taxing the tri's too much. move shoulders to friday and start with the compounds before you move to isolations and you should see an increase.

also, stick to the 5 rep range on the heavy compounds if your goal is strength.

If i did it like this:
mon: chest/tri
tue:back/bi
wed: Lower body + Shoulders
thursday OFF
Friday: Chest/tri
and so on,

would 1 rest day between shoulder and chest be enough? i doubt that..? and i wont do 2 off days,,, then there would be like 4 days rest between each muscle Group, thats too much..

[SkydogGinsberg]

BARBELL shoulder press: like 65lbs TOGETHER for 8-12 reps for all sets.
Lateral raise: like 25 lbs each hand, controlled, for 12 reps for all sets.

With those Press v. Lateral Raise numbers, I reckon your Press form is off (grip or soft glutes and abs) and/or probably not executing LR correctly (engaging traps, more so than isolating mid-delt). (what the heck is "TOGETHER" on a BB Press? ) Post a form vid over in the Exer section.

[Wiiownz16]

Currently my program looks like this:

Mon: Chest/tri/shoulders
tue:Back/biceps/traps
wed:Full lower body (squats,legpress,extensions,so on)

my problem is, my shoulders wont get stronger.., if you can think of any other reason why they wont get stronger let me know...

seriously i can lateral raise as much as i can shoulder press, i think i can almost front raise as much as i can shoulder press too, it makes no sense? i really wanna get stronger shoulders, and bigger shoulder ofc(prefer strength over size for this part)

how my shoulder workout is after chest :

5-6 sets of sitting barbell shoulder press.

4 sets lateral raises.

4 sets front raises.

how much i can lift:

BARBELL shoulder press: like 65lbs TOGETHER for 8-12 reps for all sets.
Lateral raise: like 25 lbs each hand, controlled, for 12 reps for all sets.


please any advice is welcome!!!!

no flat bench?

with that routine im surprised u dont have cuff probs. seems good to me.

Do that routine 2x a week and ull see results.