Stubborn shoulders

[greenleaf]

I don't have problem putting on mass except shoulders. They seem to be very stubborn for me and grow very slowly.

Here's my shoulder routine (2-3 times per week):

Standing OHP (front delt): 5 x 5
Machine lateral raise (side delt): 3-4 x 10-15
Face pull (rear delt): 3-4 x 8-15
DB BO lateral raise (rear delt): 3-4 x 10-15

My stats: 5'7", 165lbs, ~15%bf. I'm still bulking from 140lbs and looking to stop at around 175lbs.

Any suggestion? Thanks!

[mtownballer20]

Shoulders are a tough muscle group for most people. Keep hitting them hard, over time they will grow.

[RobberBaron13]

I read that shoulders and traps have the most receptors or something.For me they grow easily.
The best mass building exercises for shoulders are presses, of any kind.
Raises are good too, as second exercise.

[greenleaf]

Should I lower the weight and increase the reps on OHP?

[Gls133]

I don't have problem putting on mass except shoulders. They seem to be very stubborn for me and grow very slowly.

Here's my shoulder routine (2-3 times per week):

Standing OHP (front delt): 5 x 5
Machine lateral raise (side delt): 3-4 x 10-15
Face pull (rear delt): 3-4 x 8-15
DB BO lateral raise (rear delt): 3-4 x 10-15

My stats: 5'7", 165lbs, ~15%bf. I'm still bulking from 140lbs and looking to stop at around 175lbs.

Any suggestion? Thanks!

A suggestion is to change your exercises for 4-6 week cycle

[Yodums]

Do you know in particular which head is lagging?

My shoulders exploded when I increased the amount of frequency and volume per week. I would do dumbbell lateral raises at least 2-3x a week. Low weight and controlled reps. Out of curiousity, why the machine for lateral raises? The machines I've used for lateral raise have a single pulley, and personally, I didn't think it was a very effective way to balance the load between your arms. If the machine has dedicated pulleys for each side, then disregard. However, I think you should consider dumbbell or cable lateral raises.

Only other thing I can think of is making sure your form is on point with shoulders. Form tends to be a real issue when training shoulders. Momentum, swinging, and wrong grips will greatly impact a shoulder exercise.

[kanis999]

I read that shoulders and traps have the most receptors or something.For me they grow easily.

You're talking about 'enhanced' lifters. Natural lifters tend to have difficulty developing their shoulders and traps, but enhanced lifters have an easy time.

OP, how is your posture first of all? You need to have good upper back posture for starters. From there, all you can do is make sure you're hitting each head of the deltoid and eat enough to pack on mass.

I recommend wide grip upright rows for the side delt if your shoulder capsule can handle the internal rotation that goes along with it. See comment about posture above.

[Garage Rat]

Prioritize your shoulders /delts.
Make them first in your routine.
Hit them from every angle and all kinds of movements.
Any side lateral when done correctly should make your shoulders look wider.
Use cables,dumbbells one and two arm even barbell work.
You also might try your lateral raises first in your routine then hit presses.
Also plain old barbell clean and presses would help.

[greenleaf]

Do you know in particular which head is lagging?

My shoulders exploded when I increased the amount of frequency and volume per week. I would do dumbbell lateral raises at least 2-3x a week. Low weight and controlled reps. Out of curiousity, why the machine for lateral raises? The machines I've used for lateral raise have a single pulley, and personally, I didn't think it was a very effective way to balance the load between your arms. If the machine has dedicated pulleys for each side, then disregard. However, I think you should consider dumbbell or cable lateral raises.

The side and rear delts are lagging.

I use the machine for side lateral raises because I can feel more my side delts working and more mind/muscle connection. I find it hard to concentrate on my side delts if I have to do standing DB lateral raises and use anything more than baby weight.

[-Lucifer]

Should I lower the weight and increase the reps on OHP?

You should always try to increase the weight, but keep in mind that it's very difficult to progress on the OHP. It's a very stubborn lift.

Since you're more interested in mass, I recommend the seated DB OHP. Stick to 4-6 reps. Increase volume or work your shoulders twice a week. Work those side and rear delts hard. Also add in wide grip upright rows.