How do your shoulders fit into your general goals and workouts? What have you found works best for you for strength/growth gains (rep ranges, freq, etc). Working through injuries? [/quote]
Recently, shoulders are done as part of a mostly-full body routine, 2-3 days a week, 2-3 exercises, 2-3 sets per exercise (funny seeing it written down like that. I actually hadn’t noticed that before. Whoops.) anywhere from 5-12 reps each.
For now, I’m responding better to the heavier/lower rep range. If I work shoulders three times per week for too many weeks in a row, I stall out, but dropping back to twice a week for 1-2 weeks kicks everything right back into place.
I start each session with upper back pre-hab work: 1 exercise for 3-4x15. Usually face pulls (with a 3-5-second peak hold) or a 1-arm cable cuban press.
Some “favorite” shoulder exercises are dumbbell military press (old school military, heels touching), dumbbell push press, 1-arm dumbbell press, and a power lateral raise (“cheat” concentric, strict eccentric).
Last session looked like:
A. Dumbbell military press 1x8 (warm-up) 2x5-8
B1. 1-arm power lateral 2x8-10
B2. strict, back against the wall 2-arm lateral raise 2x10-12
And then moved into training the back.
Next session will probably be a military press/push press/jerk triset and posterior delt work. Tons o’ fun.