A lot of people have been asking lately the same question: why can’t they develop their deltoid muscles properly? The answer is simple: because nowadays, people are more tempted to use machines and cables instead of free weights. Fact that definitely leads to the lack of progress.
Basically, the shoulder workout should be based on the shoulder press. Why? Because it is the most complete exercise and the most efficient when it comes to shoulder development. There are many variations of the overhead press: for instance, there are exercises like seated dumbell press, behind neck shoulder press, one arm press, etc. Still, even though the shoulder press is supposed to bring visible results, this does not mean that the regular overhead press will bring the same results for everybody.
The first rule of bodybuilding tells that if something works for one athlete, it doesn’t mean that it will work the same for some other bodybuilder. This is why, coming back to the military press, in order to see which of the above mentioned exercises works best for them, young bodybuilders have to experiment each of them for at least one month. For example, in order to see what exercise brings the best results, people should schedule the shoulders workout at the begging of the week, preferably after 1-2 days of rest. The workout should have only one press exercise and no more than 5 sets/per exercise, including the warm up sets. Of course, as the shoulders are considered to be a small muscle group, no more than 18 sets of 10-12 repetitions (including the warm up sets) should be made. This means that the shoulder press should me the most important exercise from of the deltoids workout, followed closely by lateral raises and upright rows.
From my personal experience, the most efficient exercise is the one that people like to call “military press”. Unlike the seated deltoid exercises, at this one the athlete must stand in his feet. This means that he can use a little bit of leg drive in order to increase the intensity of his/her workout. However, in order to get the best results, the leg drive must not be exceedingly big, as the main target of the shoulder press are the shoulders and not the legs. Make 6 sets of 8 to 12 reps at every deltoid workout, and it is impossible to not see the results.
Don’t forget to eat and sleep properly!