While I need more mass overall, I'll need stronger shoulders to get it, so this is what I do for that. It may seem conventional but it's worked for me. Rest no more than 60 seconds between sets and exercises.

Strange as it seems, I like to warm up my arms & shoulders by doing a couple sets of dips, pull- or chin-ups or pushups. This gets blood moving in the whole upper upper-body.

Military Dumbbell Presses: 5 x 12. Choose weights that'll let you get through the volume without cheating until, maybe, the last couple reps of the last set. Sit or stand straight and keep a controlled pace, slower on the eccentric. I like to keep my palms forward for the whole exercise but you can rotate them to face each other at the top of the movement.

Lateral Dumbell Raises: 5 x 12. Same general guidelines as above. Stand straight, chest out, knuckles to the ceiling, elbows high. Go no higher than parallel, but at the top of the movement, twist the rear of the dumbell toward the ceiling (like you're pouring a pitcher of water). To keep this from being a forearm or triceps movement, do it from your shoulder, with a slight shrugging motion. Lower the weight slowly and explode up.

Rear Delt Raises: 5 x 12. Pec decks vary in their flexibility for this exercise and the one at my primary gym just can't be adjusted for me. There's a new Cybex machine that I haven't tried yet. Raises are a great stand-by. Sit on the edge of a bench, legs extended in front of you, torso bent so that your chest rests on your thigh or just above. Your back should be parallel to the ground. Keeping your elbows high and arms straight, raise the weights by contracting your scapulae. Flex hard at the top of the movement, and lower slowly.

None of these exercises require big weights to be effective. Better to use a lighter weight with strict form and fully-controlled motion. My shoulders at least are easily injured by sloppy form, and it only takes one bad rep to get that "uh-oh" feeling. Good luck!

Jim L.

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