So over the years I’ve tried to improve my side delts. For many years I did heavy presses and even built up to strict laterals with 55s. My front delts grew and my rear delts were developed as well as my traps but even at a body weight of 250 not much side delt.

At other times I’ve tried light weight high reps cables etc and other times power cleans hang cleans etc. Still not much to show for it in the way of hypertrophy.

More recently I’ve added some heavy bag work as well as a fair amount of intense intervals skipping rope. My shoulders are always left pumped and fatigued. Now at a body weight of 215 my side delts show significant improvement. I continue to do heavy presses but don’t really hit laterals as often.

So could this be due to a different stimulus? Or maybe increased frequency as I’m working delts 1-2 times a week along with the intervals?

And more importantly if anyone can share their side delts tips and tricks I think it would be a good topic to discuss.