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Hi im trying to get that rounded look and the cut into my bicep my BF is at 11% i weight 180 ive used heavy weights shoulder press with barbell and DB FRONT LAT and side lat raise 4 sets 10-12 reps dunno if i need to use light and heavy weights or just light such as 10lbs - 20lbs for any shoulder work out this seems to be my only real issue my diet is clean so theres no bloat or water issue here umm just kinda stuck with that one area ..

I posted a recent photo of myself in this thread and my shoulders are doing ok I think, especially as size isn't what I train for. I've done mostly gymnastics training without weights and to get in this shape I did a lot of handstand pushups against a wall and pseudo planche press ups which are both very shoulder dominant. Also I do a fair bit of strand pulling with chest expanders and most strand pulling moves hit the shoulders perfectly from various directions in a way that weights can't replicate. Just some ideas.

Paul.

Just lift hard. If you don't get em, just genetics.

Thanks for the info..do you mean lift with heavey weights or lift weights but with more rep ..seems like i cant get that cut that im looking for i thought if i use good form with heavy weights might work out better for me .?

I'm not sure what you have access to in terms of equipment, but I'll share what I use with you:

Overhead press using weight-stack universal machine. This replaces the barbell overhead (shoulder) press. I'm barbell-phobic and sparingly use it, my "what can you bench" number be damned.

Mark's custom side delt raises using leg straps and cabled dual-stack / single-stack machine. I do these in both TA 3.0 and 3.1 format to replace dumbell side delt raises.

Personally, especially in the last month, I've seen my shoulders really take off in conjunction with my custom trap raises. Trap raises are done on a universal weight-stack bench press machine, kneeling on the bench (important! or you'll tip!) and shrugging. One last set of shrugs are cabled shrugs to change the motion up some.

As you go, just work on sticking to achieving PCP, working towards your gradual, constant progression between weight and reps.

Good luck!

Thank you so much for the info im so glad that i have a chance to get great info ..ive heard so much about that THCP not to sure what it is but im willing to learn any new info to better my self ty in advance....

Lift hard as in lift hard lol. For presses, I'd go 6-10 reps, but for the side/rear raises I'd go for 8-12 reps. Just do Mark's program 3.0, 3.1, or recently I've been liking Doggcrapp.

Presses as in military press or dumbbell press should build most of your shoulder area. Because those are compound exercises, it's easy to progress and stack weight on there instead of side laterals. You'll gain more shoulder development from a 115 military press going to a 250 military press than from 25s on side laterals to 50s.

Thank you very much Zero for the info ..have a great day ..