side Delts

[pinkisacolor]

Hi. Newbie here. Can somebody tell me if overhead presses are essential for building nice delts? I really need work on my side Delts (I want them huge!) and I was wondering if i could just do a lot of heavy side raises and upright rows. Ive done overhead presses in the past and I put so much effort into and don't see a lot of results.

My other question is about muscle soreness next day. If I am not sore the next day, does that mean I'm not building muscle?

 

[Griz1]

Treat the shoulders as "one complete package".

I wouldn't even consider working the lats without the anteriors. If you want "nice delts" then focus on all three. Many of the pressing movements work the lats as well meaning that you only need to do some supplementary stuff if any at all. Keep in mind the lats are smaller and more prone to being overworked than the anteriors. If you were to do presses (DB, BB, etc.) and add only a set or two of lats then your likely getting good coverage on the "mirror part of the shoulders" (i.e. what YOU see in the mirror). Don't neglect the posterior delts, however there are several back excersises that actually hit them fairly well anyway. If you're dead serious about your shoulders you'll have to evaluate them overall in your routine for things like how they are getting hit on chest day vs. shoulder day, same day maybe? How's the split/recovery, etc. Your ants come into play during many chest excersises, your posteriors on many back excersises, etc.

Another and VERY important aspect to long term nice shoulders is to NEVER neglect you cuffs. Don't work at adding mass to your cuffs, just work on excersising them. That will allow you to press more in the long run, and significantly reduce any potential for injury.

 

[pinkisacolor]

Thank you !!! Okay today I did the dreaded overhead presses. I geuss I hate them because my shoulders are my weakest body part. Then did lat raises, uprights rows and a couple of rotator cuff exercises.

Thanks again for the lengthy and helpful reply. My shoulders are NEVER sore the next day. Do you think this means I'm not working hard enough? I do go to failure between 10-15 reps.

 

[Griz1]

My shoulders are NEVER sore the next day. Do you think this means I'm not working hard enough?

No.

Getting DOMS on your shoulders (that soreness) is not as common as other body parts. Don't worry if you're not getting sore in your delts the next day. DOMS is not needed to get growth to occur.

You may want to alternate every month or so between high volume (10-15 reps) and low volume (3-5 reps with HEAVY weight) routines to keep growth occuring. There are several schools of thought on this and has been a subject of much discussion in the past on this board. I personally am finding that switching up the routine now and them keeps my body growing.

Everyone is different (in their own waaaaaaaay....LOL!)

As has been mentioned genetics play a role too here but you can always "maximize" your genetic potential.