Do you want strong shoulders?
If there is one muscle group that gives you that “This dude is big” looks, it has to be shoulders. They set up the “V” taper and are the first thing most of people subconsciously notice on someones physique.
When talking about shoulders, we are actually talking about Deltoid muscles.
Deltoid muscles consist of three parts:
What do delts do?
Deltoid muscles help you move your arms in different ways, stabilize shoulder joint and help with shoulder abduction.
Anterior or front delts helps you move your arm forward. Lateral or middle delts are involved in moving arm out to the side and up or down.
Posterior or rear delts are one of the most important muscles in upper body. They stabilize the shoulders, play a key role in all pulling movements and keep your shoulders from hunching forward.
Why are strong shoulders important?
In day-to-day life tasks, whether you need to lift or carry something heavy, shoulders play a major role. They provide you with good upright posture and are very aesthetically pleasing.
Well defined broad shoulders are a body image ideal from the ancient times. Check out most of Renaissance sculptures, Michelangelo’s statue of David or Barolommeo’s Hercules and Cacus, to name the few and see how impressionable broad shoulders are.
Clothes we wear fits best on round and broad shoulders and there is that respect that goes with them.
But how do we get those broad shoulders?
Let’s find out!
Ok, let’s talk how!
There are some good news when it comes to training shoulders. Since anterior and posterior muscles are one of key components in push and pull movements, they get a lot of work from other compound movements.
Anterior delts get more than enough stimulus whenever you do chest workout while posterior delts get a lot of stimulus from back workout (pull-ups, bent over rows, single arm rows, etc.).
With that in mind, most of your shoulder attention should be targeted on lateral delts.
If you notice your rear delts are lagging, your shoulders hunch forward or you want them bigger put some work into them.
Lateral delts are different. There is no compound movement which stimulates this delt area, with exception of Overhead Press which does to some extent and it is not even close to enough.
How much more Swole Bro?
Glad you ask! Some people get good progress with around 6 sets per week. It will probably not be enough.
Lateral delts can take a lot of fatigue and recover very quickly, so they need a lot of work to get them growing. You should have at least 12 to 26 sets a week. That’s a huge interval and it should be arranged through multiple days in a week.
Of course, you start with least amount of sets and as you get adjusted to that volume you rise the number.
The intensity should be in a range of 6-20 repetitions. Compound movements can be done in a lower range of repetitions, but all isolation movements should be done in a higher range but feel free to experiment with it.
Let’s talk exercises!
Exercises
Finally, let’s talk exercises. Theoretically, almost every barbell movement can be performed dumbbells, but don’t.
Overhead Press
There are multiple variations of Overhead Press. Standing, sitting, with barbell or dumbbell you name it.
A demanding compound movement which works very well for delt development. It works mostly on front and side delts but comes with so many benefits.
The standing variation utilizes your entire body, from legs and glutes through your core up to upper chest, shoulders and arms.
It does not get as much love as it used to, but it is such a badass movement which is extremely functional and you will not avoid it because you are not soft.
You will get strong in it and be a strong menace!
Lateral Raises
Lateral raises is one of the best exercises for side delts which can be done with dumbbels or cables.
Since it is isolation exercise and side delts are not that big of a muscle it is best performed with lower weight and lot of reps.
This exercise needs to become your friend in your quest of obtaining 3D delts.
Upright Rows
Also known as a standing rows, you hold either barbell or dumbbels in front of you in a overhand grip.
Lift the weight up as much as you can while not feeling any discomfort in your shoulders and slowly release it back down.
Upright rows are great exercise for upper body strength, shoulders arms and upper back.
But with great power comes great responsibility. Upright rows should be performed with caution and proper form to avoid injuries.
Do it with lower weight and more repetitions for shoulder safety and avoid it if there is any discomfort with this exercise few sessions down the road.
Face pulls
Face pulls are great exercise for rear delts, traps and upper back muscles.
They keep the shoulders squared and back and prevent shoulders from hunching forward.
You can do this exercise with cables or resistance bands and it is really easy to perform.
Behind The Neck Press
One of the exercises which got a bad rep through the years without any reason. The example of guilty until proven innocent, and it has been proven innocent!
It build shoulder flexibility, while also developing entire delt area, traps upper back and arms.
Start from the empty bar and if there is no pain in your shoulders you can add weight with time. If there is discomfort in your shoulders, you need to work on your flexibility!
This is great movement which can be done standing or seated and, if done with proper form, gives huge benefit to your upper body development!
Conclusion
Everybody wants big shoulders and you are not exception.
Put these movements into your workout routine, do them properly and as you get stronger you will get bigger.
Set up your “V” taper Swole Bro, and I’ll see you in a next post.
Peace!