You want Big Shoulders!

Less is better

A mixture of Heavy and Light

Recovery

But... If you really want to read... you can, and will get more out of this by doing so

You ever wonder why you can’t get your shoulders to grow? Do you have like a day just for shoulders, do you do 5-10 different exercises for your shoulders, and yet it looks the exact same and you wonder why it’s not growing... Maybe you’re doing too much on a minor body part and it’s not recovery enough to grow, maybe you’re not eating enough. Don’t worry I’m here to help you out, so you can look big and buff, or at least have shoulders bigger than Krillin...or Yamcha(kudos if you get the reference)😂

Alright, let’s see...

My delts honestly were never big, and they took a lot of years and consistency to get them to where they are at right now. Before I’d have a day just for shoulder, then I switched it up where I hit shoulders on chest days. When I did this I started seeing some growth.

⭐️What I did

On days that I have shoulders, I’d do two exercises for my shoulders. Those two exercises are barbell/Dumbbell shoulder Press or dumbbell laterals. I’d go heavy on DB/BB Shoulder Press for 3-4x-10 at 85% of my max, after that, I’d hit laterals raises. I’d go light on them and focus more on the eccentric motion of the lift and pausing at the top. Usually, I have chest and Shoulders on the same day. 2-3 chest exercises and 1-2 shoulder exercises. The reason why I don’t have over 9000 exercises for chest is that my shoulders are constantly being hit from my chest and exercises, so I don’t see a reason to overkill them with 5000 exercises.

Lastly, I do rear delts raises on my back day as it’s closely related and once again my rear delts are being worked from my heavy back exercises so I go light and focus on the eccentric motion of the lift.

Typical Routine I follow for delts

Barbell/DB Shoulder Press 3-4x8-12

Db Lateral Raises 2x20

rear delts 2x20

As with any routine, for you  to see progress if you have to apply these

1️⃣Progressive overload- increase reps, weights, set intensity, and volumes

2️⃣Rest/Recovery- sleep is very important as most of your gym progress is achieved through you getting enough time to recover during workouts. This reason is why I prefer training 4x a week

3️⃣Diet- to grow to eat at a caloric surplus. High protein high carbs, and moderate fats.