Lagging shoulders

[malhavoc]

So here's the thing, my shoulders are my most stubborn body part, they seem to be behind everything else.

My current routine is:

chest and bi's
tri's and back and hams
shoulders and quads

With a rest day between each. I'll typically do 8-9 sets for larger groups (chest, back, etc.) and 5-7 sets for smaller groups. I've been doing around 8 sets for shoulders for as long as I can remember, usually in the 6-10 rep range, I'll start off with a press then move onto laterals, and then something for rear delts. Lately though I've been starting with 2 sets of laterals and then moving onto presses. But still not much improvement.

Can anyone recommend anything? I'm thinking about dropping the volume down quite a bit, maybe try only 5 sets for a month or so (3 sets of presses, 2 sets of laterals).

Help... please....

 

[Jguns]

You are thinking of dropping down a bit, and your shoulders are lagging? Believe me, you are not overtraining!

I would put shoulders on chest day after chest. This way you can take advantage of the secondary recruitment of shoulders when you are working chest. You are correct to start with Side laterals. Try 2 warmup sets of 15 reps. Then go something like this:

Dumbbell Press or Arnold press
3 x 10

Arnold Press (seated)
2 x 10

Seated Side Laterals
3 x 10

Bent over Laterals
3 x 12

Also, I would go to a 4 day split, but that's just me!

 

[Jeus]

I had the same problem a couple of months ago. Big chest, Bics/Trics and Quads, lagging shoulders, back & hams. I tried the general concensus here i.e don't work out a body part more than once a week, don't do more than 8 sets in total etc. and it didn't work at all for months. So this is the split I followed and I have seen FANTASTIC results with.

Day 1
Shoulders & Forearms

Day 2
Back & Triceps

Day 3
Quads, Hams, Calves

Day 4
6km incline threadmill CV or rest if legs are still sore

Day 5
Shoulders & Forearms

Day 6
Back, Hams(light), Calves(light)

Day 7
Chest

Day 8

6km CV

Day 9

Rest

And I've been doing a lot of different exercises for my shoulders, trying different ones every other work out for a total of up to 18-20 sets. My shoulders really boomed. I've managed to become almost perfectly symmetrical and get shoulders I'm very happy with.

 

[hardbody_jr]

My shoulders have gotten large from lateral raises, both side and front. I do them as a warm up before I work anything on my upper body. I have been doing this for the last 6mo and I've had great developement.

Later Jr.

 

[rugger]

Hey hardbody, let's go train legs!
I left you a VM hours ago!!!

Check your PM.

Oh, and shoulders...heavy all the way
presses
laterals
shrugs
KISS!

Rugger

 

[Jvesti1234]

Yeah i do basically the same thing but my shoulders are one of my strong points

do you have a specific delt head weakness?

barbell presses alternating sets of front and back (5x5)
lateral raises(2x10)
rear delt crossover cable laterals(2x8)

with the presses i bring eccentrically down as far as i can go and get the deepest stretch i can, pause, then drive up. I see a lot of people not go down all the way

maybe that's a reason why i do so good with em who knows.

 

[Doch910]

You hit your shoulders alot when you bench, and when you have a back workout. i only do one excercise for front delt one for rear and one that hits the middle. All mass exercises. then i do one addtional for rear. Usally something that really isolates it.