cant get shoulders to grow!

[Rpn1984]

hi everyone i just joined these forums and i was wondering whats everyones shoulder workout i need bigger shoulders bad...

 

[JoeR.]

Whats your split and your shoulder routine.

 

[nmuriqi]

I only do 2 sets of overhead presses, and 2 sets of side lateral raises. Your shoulders get a lot of work from doing other excersises such as benching and rowing. You don't need much direct work. Keep Reading

 

[DimebagDarrell]

also, make sure to eat. no matter your workout, if you have no surplus of calories you won't grow.

 

[Rpn1984]

my last shoulder workout was 2 sets of side laterals for 15 reps then 2 sets of military press for 8-10 reps followed by 2 more sets of side laterals 10-12 reps

 

[Curlingcadys]

I do 2 sets of DB military press, 2 sets of lateral raises to the front and sides and I'm usually pretty spent and have had some decent growth.

 

[shiznit2169]

3 sets of military press
2 sets of seated dumbbell raises
2 sets of lateral raises
3 sets of upright rows

My shoulders grew like an inch in 2 weeks

 

[BiggerNstronger]

4 sets of military press (close grip...elbows forward a bit), 4 sets of flys/side raises, 4 sets of shrugs, 4 sets of upright rows. I will vary this here and there by adding front raises or changing to wider or closer grip on military press and rows. Yes, you get some shoulder work from other excercises but if your wanting your shoulders to really grow you better work 'em like you mean it. Im careful to make sure that my back and chest routines are at least 3 days apart from my shoulder routine so they get rested adequately. All I can say is it works for me.

 

[Rpn1984]

thanks for the responses i will try these works and hopefully force my shoulders into growing..

 

[nmuriqi]

All I can say is it works for me.

Well there you go then.

 

[DimebagDarrell]

thanks for the responses i will try these works and hopefully force my shoulders into growing..

you can try these all you want but you gotta eat to make 'em grow

if youre eating right, you dont even have to work out super hard. just enough to stimulate hypertrophy. since the deltoid is a relatively small muscle, and is then divided up into three separate muscles (anterior, lateral, posterior), it doesn't take much to give it a good workout. be careful of overtraining. more than 6 sets per head is usually unnecessary and potentially harmful.