this is my first post here. I've been training for about 4 years, and 2 of those years very intensely in terms of dieting and training intensity. I've always had good growth with my legs, back, chest and arms, but my SHOULDERS have always been a weak point.
My shoulders have only been sore from training probably less than 10 times in my whole training life. BTN presses work wonders for me until i dislocated my shoulders doing them.
The other day i messed around with a routine (with medial deltoid emphasis) and I came up with this. After i did this my shoulders were sore or 4 days! I'm loving it and i can see a definitive improvement in size of my medial deltoids.
I train shoulders and calves on their own day, i did this:
1: B/O rear cable reverse flyes (with 3 second holds and 3 second eccentrics) (12, 10, 8) dropsetted on the last set with the reverse flyes on the machines for 20 reps, then 15 reps
2: One arm laterals with 3 second holds at top and 3 second eccentrics (arms fully extended- no elbow bend), (12, 10, 10, 8)
THEN 2 sets of partner assisted Negatives on the laterals machine (2x5 6 second negatives) - i got my training partner to press down on the pads to do the negative - got this off john meadows!
3: DB press (3x5)
5: Standing military press 3x(21's) lower (to nose), upper(nose to top) then full rom. Rest pause if needed to get reps
So after like 6 months of shoulders that never got sore-these did the trick! I think i just needed to step up the intensity. At the end of this session my shoulders were soooooooooo sore and i had one crazy ass pump too
I hope this helps anyone with stubborn shoulders
also i did:
DB Shrugs 4x12-6 with 3 second holds at top
calves: seated calves (3x21's)
calf raises on hack squat (3x8)
supplements: xtend, scivation whey, green magnitude creatine
If anyone has their shoulder shocker workouts please share!