Agreed with IW,extreme soreness in a muscle usually (but not always) shows a lack of conditioning which is usually the case with bodybuilding type splits.
FWIW
Something that made my shoulders grow well in size was military push presses for about 20 reps rest paused followed with 2 sets of 15 side laterals.
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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe
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