Need some help with a solid shoulder routine @ gym
 

I've had a really tough time building solid mass in my shoulders. I played rugby for quite a few years and witnessed a lot of shoulder injuries- I figure that might have made me pretty apprehensive about more intense shoulder training. As soon as I feel even a slight click I stop completely. In addition, the times I attempted to do a heavier shoulder routine, I only seemed to bulk up the front of my shoulders. I also get conflicting information - some have said that going heavy in shoulder presses is important for mass, and others stress that heavy weights are never necessary for shoulder building and are in fact detrimental.

I do a lot of compound excersizes that include shoulders such as barbell deadlifts & cleans, and kettlebell swings/cleans, but rarely any isolation work anymore.

My goal is to put together a shoulder day or some sort of shoulder focus to add to the end of each workout that can help me build some size and mass over the coming weeks.

Problem is I have no idea where to start. It pisses me off because I'd say shoulders have been my weak point for years, and I hope to get that right this fall/winter.

Any suggestions are really appreciated. Thanks Revsceners

Your typical seated DB shoulder press (alternating with barbell)

My two personal favourites for shoulders are the behind-the-neck shoulder press w/ smith machine, and DB lateral raises.

With only those 4 exercises, I've seen huge growth in my shoulders, and have caught up with the rest of my body (shoulders were out for 5 months).

I've stopped doing DB shoulder presses, mainly because of a clicking noise and no spotter to get past 55pds and started doing smith machine presses for the last month or so, and I've noticed a difference.
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+1 for overhead press

I always start shoulder (and back workouts) with a rotator cuff exercise. I've found using a cable machine and pulling across your body with your elbow at 90 degrees works the best. Not only does it build muscle inside your shoulder but it builds the back of it nicely as well if you really flex hard on the "extension".

I like doing the forward dumbbell shoulder raise. Keep your back straight, lift the dumbbell until it is slightly over your head, flex and hold. This is a light weight exercise. I've never seen anyone do more than 32.5's (me!), most do 20-25s. Form is much more important than weight.

Also I'm not sure what it's called but using a flat bar, grip both hands near the middle and pull the bar up until your hands are just under your chin. Keep your back straight, and flex hard at the top trying to pinch your shoulder blades together.

Any overhead press is the best, but I agree you should always start with a rotator exercise. Also, do a lot of shoulder mobility warmups too. The ones where you use a bar are great.

ALso these are fun

I found lightening the load helped my shoulders a lot... At least for me if I go too heavy my traps take a beating but I get no pump in my shoulders..

+2 for overhead press works every head of the muscle group. I think uptight rows are fun too. I usually use cable for that because i find using a barbell its a lot easy to cheat.
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One thing that helped my shoulders a lot is doing side raises one side at a time with slow weights making sure you aren't moving your traps and shrugging/swinging the weights up. I like to keep my hand that isn't doing the raise at the bottom of my opposite trap so that I'm sure it isn't moving.

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