Train shoulders 2–3 times per week
Prioritize overhead presses
Use lateral raises for side delts
Include rear delt flyes or face pulls
Progressively increase weight, reps, or sets
Aim for 10–20 hard sets per week for shoulders
Use a full range of motion
Control the lowering phase
Keep reps mostly in the 6–20 range
Train close to failure on most sets
Eat enough calories to gain muscle
Consume enough protein daily
Sleep 7–9 hours per night
Improve upper back and trap strength
Maintain good shoulder mobility and form
Avoid excessive ego lifting
Be consistent for months, not weeks