Building bigger shoulders without compound exercises?

[thewickedtruth]

I would like to hear some suggestions as to what would be good exercises to add size to shoulders without incorporating exercises such as the BNP or military presses. They are starting to aggrevate my recent shoulder surgery where cable upright rows and laterals do not. Those were the only two exercises that crossed my mind as effective shoulder workouts. Should I just go heavier in these exercises or should I look for a different alternative? 

[natural al]

I'm a big believer these days in heavy compound movements for any bodypart.  But if I had to look for alternative methods for shoulders I'd look at a giant set technique, you can flush a ton of blood into the shoulder region using this method.  I'd find 5 shoulder movements that you could work with and do them one after the other with minimal rest between movements, I'd go for zero rest if possible but if not I don't think a 15-20 second breather would hurt anything.  Since you're nursing an injury go with higher reps-15-20 and try to do 3 cycles of the 5 exercises.  So you would perform 3 giant sets of 5 movements and take a 2 minute rest between giant sets.  You're gonna get a hell of a burn cause of all the lactic acid you're gonna build up so maybe start with 2 cycles and move up when you get used to doing these.

That's how I'd address the problem without knowing more of the codition of your shoulder at this time.

[pumpster]

Isolations are just as good sometimes better than compounds. In the case of shoulders laterals are easily as good as anything else.

If you've had shoulder problems yes it would be better to keep the reps higher in the 12-15 rep range, with rests no longer than a minute each. You can do those in standard set fashion, or to increase intensity without upping the weight and to avoind further shoulder aggrevation, reduce rests between sets further, use rest-pause, negatives, or multiples sets ie supersets, trisets or as suggested in giant sets.

The only question with multiple exercises is coming up with enough exercises. Cable laterals would be one variation.
In order to work all areas, do standing, front and bent-over laterals to hit all 3 areas of the delts.

[Your MAAAAaaaa]

I have found that I do not need to do compound exercises however I have a preference towards them and my development is quicker with them although I left them out for ages last year and it was no problem whatsoever.

I find pressing less stressful on my joints also so in that case it is just personal preference, nothing is set in stone here imo.

ta ta

[JPM]

Might try doing HI-pulls to about nipple/upper ab's high. Do this with a  DB, one arm at a time, which is an excellent shoulder girdle exercise. The wider sideways, the more direct delt involvement. But keep the DB inline with the shoulder area. May need to brace the body with the free hand.  Or, if you prefer, use a BB. Upright rows, with a narrower grip, is also a good shoulder girdle builder. Keep the bar (or DB) close to the body during the whole lift. Too far front, with a narrower grip, puts unneeded stress on the shoulder joints. Probably the main reason that some guy's think that the upright row is a dangerous exercise is from raising the bar too far front, allowing that negative angle on the shoulders. Upright row's are one of my favorite exercises for the whole shoulder complex, as well as the traps. Also influences the biceps to a degree.

Might try lying DB side laterals on an incline bench. Another version, if it does not bother you, is to press a DB overhead while lying sideways on an incline bench. A different angle for the delts. In fact, any overhead pressing DB exercise (standing or sitting) should offer less strain on the shoulder area because the DB is allowed to follow the natural twist and turn of the hands/wrist/elbows as it is pressed overhead. A BB does not offer that option but is held in a more fixed position, producing more unnatural stress on the shoulder joints.

 Rep range of 7-10. You can work up to heavier weights but avoid going to failure. Not always the best method, even with a healthy shoulder area. You will probably only need two exercise to work the delts the proper way. Good Luck

[dontknowit]

If you had a surgery it can take up to 6 months or even longer to recover. Listen to your doctor.
In the meanwhile light exercise and don't even think about mass.

[blondmusclhunk]

You may want to try doing some compound movements like shoulder press on a machine; preferrably a plate loaded machine like hammer strength.

[Jr. Yates]

You may want to try doing some compound movements like shoulder press on a machine; preferrably a plate loaded machine like hammer strength.

or Juice your eyeballs out.

[candidate2025]

you dont need compound movements for shoulders. ...although almost all of them are at least partly compound; as true "isolation" rarely occurs in any movement.   but by "compound" i assume you mean military presses and upright rows.    do front lateral raises, side lateral raises, and rear lateral raises. start with rear raises and do them on a decline beench facing backwards...light weight high reps just to pump the rear delts and warm up the side delts. then move to side lateal and do 5 or 6 sets mixing it up between high weight and low reps and then go back to low weight high reps for a set then go back, then go back..ect ect..     then end with front raises..but do these palm towards the floor. 4 sets of 15 with moderate-heavy weight and after all of that you will be three feet wide.

[buffbong]

heres a good routine
incline barbell raises 3x10
one arm side raises 3x10
bent over rear raises 3x10

[BallzDeep69]

My delts blow up with moderate reps like 10-15, sometimes I go even higher on lateral raises.  They just fill out this way.