hey /fit/ my shoulders are garbage both in strenght and in size,

>>34996810
secret to big muscles: do them more

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flap lateral raises errryday

>>34996810
Roids. Turn those shoulders to boulders.

try doing seated overhead press. doing this exercise made my shoulders stronger

>>34996810
If you're a man: lateral raises and reverse flys.
If you're a woman: roids.

>>34996865
>>34996875
>>34996892
thanks, but high or low reps?

>>34996957
Moderate

>>34996974
something like 8-10?

>>34996981
Yes, if you can still do more then go for 12

>>34996991
okay thanks

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High rep lateral raises. The key is to use low weight so you can really isolate the side delts.

OHP 3x3 heavy
after that deload, do 3x10
after that do lu raises(Google them) 3x12-15 aim for lactic build up
face pulls 5 sets high reps

done

How do I target my posterior lats senpaitachi? I don't think I have any.

When I bend my elbow behind my back there's this conspicuous gap where my plats should be. It just dips down to the bone. Do I just need to train harder, or is this an insertion issue?

>>34996810
You mean your whole body is weak

>>34997851
yes you are very unique and lack a muscle that doesnt exist for sure

>>34997777
>OHP 3x3
is this a fucking meme now?

>>34999513
sorry

The Press 3x3

>>34997851
>posterior lats
>plats
i swear /fit/ is getting more retarded by the day

>>34999520
Why 3x3? Wouldn't 3x5 or 5x5 be better?

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3 things:

1) heavy OHP (3x5 or 5x5)

2) light lat raises (3x8-12), but be sure to do them slowly.

3) facepulls (3x12)

>pic related, i think i have bretty gud shoulders

>>34999534
5x5 would be better yes.

I do 5x5 OHP, 5x10 DB OHP and ab rollouts for shoulders

>>34999550
nice bruh
what did you do for lats? for some reason i feel like mine arent growing as fast as id like

>>34999534
of course. everything would be better than 9 fucking reps. everything except 8 and less

>>34999513
>>34999534
3x3 for strength you goof, after that you take off some weight and do 3x10, can you even read

>>34996957
>he thinks high reps or low reps make a difference
The only thing that matters is doing ENOUGH reps on a given movement. You can do low reps as long as you do enough sets in order to get a decent amount of volume in. You can also do high reps, build your shoulders with fewer sets, and get out of the gym faster.

>>34999577
heavy weighted chinups (+20-30kg) 3x5
afterwards normal pullups with a wider grip 3x8

im doing a full body routine btw

>>34999550
>pic related, i think i have bretty gud shoulders
congrats on finding out how to make your shoulder look big. protip: everyone's shoulders look like that in that position. so don't give advice like you know shit. although your advice was pretty decent. heavy press and light assistance exercises.

but then, everyone's already doing that anyway and all OP needs to change is eat more and be patient. his shoulders won't grow faster just because he does a super secret "lu raise" exercise for a special number of reps.

>>34999603
3x3
>strength
VOLUME BUILDS STRENGTH

3x5 is the bare minimum and only works so well.

>>34999607
It matters a lot for lateral raises. High reps, low weights. Otherwise you're going to be very tempted to use your traps and swing the weight, not getting a good contraction in the delt. High reps/low weight make form a lot easier to manage.

>>34996810
ohp
lat raise (whatever variation you're able to do safely)
seated db press
incline db bench

those will take care of your front and mid delts

for rear delts I've had most success with:
seated cable rows
seal rows
reverse flyes (cable preferably)
db rows

bigger compound lifts (such as ohp or maybe rows) around 5-6 reps
single joint or isolation lifts (such as reverse flyes) 8-12 reps

>>34999553

5x5 isn't better for strength. You will get stronger faster doing 3x5 because you are lifting heavier weights.

>>34999923
but then you run out of noob gains and want to increase the volume in order to still progress at least slowly