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Hey /fit/ bros, been lifting for about a year now.
I was still in shape before lifting heavy because I played sports in high school.
Back then I had no shoulders, even now my shoulders aren't defined at all.
I feel like I don't hit them hard or often enough.
Can anyone with good delts tell me how often your shoulder days are and what your routine is?
Inb4 juice
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I've only been lifting for a few months; here's my routine given to me by personal trainer (ex-body builder)
Warmup - 3x15 TRX row
3x12 - Seated row
3x12 - Single arm row
3x10 - Hoist row
3x12 - Cable Crossover
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your shoulders consist of the front delts, lateral delts, and rear delts, so I'll cover each one
>front delts
for most people, front delts will be stimulated enough with compound pressing - front delts are heavily involved in variations of bench press (with delt involvement increasing with a closer grip and lower touch point or increased inclination), and obviously heavily involved in overhead press where they're the primary focus
>lateral delts
lateral delts are not adequately stimulated with pressing variations (including overhead press - although DB press done with more flare stimulates them more than barbell), you should isolate them with lateral raises for best results. lateral delts can handle a lot of volume and recover quickly, which means you can hit them with significant volumes frequently
>rear delts
rear delts are already being hit with pulling exercises, but for best development you should hit them with rear delt raises or face pulls as well. same rules apply as for lateral delts, small and capable of recovering quickly
any routine you do that involves heavy pressing (bench pressing, close grip bench, incline bench, etc. - it doesn't even need to be overhead pressing) is probably already training your front delts adequately, and your front delts are not very visible anyway compared to the lateral and rear delt, so don't worry about including isolation work like front raises for the front delts unless you really need more volume for them. instead, do lateral and rear delt work every single time you're in the gym for a few sets
the idea of having a shoulder day and just hitting lateral and rear delts on this day is stupid, because they can handle so much volume and frequency (same applies to biceps as well, you can train them multiple times a week so just tack them on at the end of each session)
https://renaissanceperiodization.com/front-delt-training-tips-hypertrophy/
https://renaissanceperiodization.com/rearside-delt-tips-hypertrophy/
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