I just start to lift weight 3 months ago, at the start, my body look like the skiny guy with small arm and leg and a lot of fat in my belly (weight 54kg at the start).
after 3 months, I can see the gain in my bicep , chest , back , and tricep, but that’s seem my shoulder doesn’t grow much.
my shoulder day is something like :
over head press 15 reps / 4 sets
behind neck over head press 15 reps / 4 sets
DB late rise side : 12 reps / 4 sets
DB font rise : 12 reps / 4 sets
Rear delt DB fly : 15 reps / 4 sets
I use 30 kg for all exercise (15 kg / side for all dumbbell exercise) , and I do every exercise with the rule : 2 sec up, and 4 sec down
Does I am over training my shoulder ? they seem doesn’t grow much. my font shoulder still very flat. I can see 3 group of shoulder muscle when I rise my hand but when I relax, they look nothing in there.
Does I need to change any thing in my shoulder workout ?
I want my shoulder muscle grow faster and bigger.
Diet : I eat 120g protein per 2500 calories per day - My weight is 67kg and height is 168cm