Training Spotlight: Get Huge Shoulders

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Wide shoulders can make any man look like an athletic beast; they also look great in a t-shirt and really add to getting that upper body V shape.

Over the years shoulder training has been the subject of many debates, usually when it comes to pressing, specifically behind the neck presses.

So let’s get that out of the way first: I personally don’t feel they are necessary to develop great shoulders. While they’re not as bad as some people make them out to be, they really can add to injury troubles if you have poor mobility as they put your shoulder in a very vulnerable position and will strain or worsen any underlying issues.

Anatomy

Shoulder Anatomy The majority of you will be familiar with the fact that the shoulder has 3 heads and to get the most out of your training you want to be hitting all 3 muscles.

The terms are commonly confused and understandably so, but they’re in fact opposites, not synonyms. Terminology isn’t the only thing that’s misunderstood about shoulder training. Many people use completely unbalanced shoulder programs. Gundill (2002) noted that bodybuilders have front delts that are on average five times bigger than sedentary people. But their lateral delts are just three times bigger and their rear delts a mere 10 to 15 percent bigger.

Exercises

Anterior Deltoid:

The muscle at the front of your shoulder is recruited in pretty much all your pressing movements. Even if your bench press technique is good and you don’t flare your elbows you will be hitting your anterior delt a little, the same goes for incline and so on.

Because of this I wouldn’t go overboard with presses or trying to destroy this muscle.

Recommended:

Lateral Deltoid:

Often incorrectly called medial deltoid. This is the part of the shoulder that will make you look wider and often isn’t trained hard enough or overlooked.

Recommended:

Posterior Deltoid:

Located at the rear of the shoulder. The majority of gym goers neglect this and have underdeveloped posterior delts. Bringing these up to scratch adds a nice 3d and fuller look to your shoulders.

Recommended:

Sets and Rep Ranges

I think this is also where people get it wrong – you should be training your shoulders with medium to high reps. This is because they are made up mostly of slow twitch muscle fibers which respond better to higher rep stimulus; similar to calf muscles.

IF you’re anything like me and you enjoy lifting heavy sh*t just because it’s fun then you can go heavy for your first set 6-8 reps but perform the rest of your shoulder workout in the 4 x 10-12 rep range and you will see great results.

The Workout

ExerciseSetsReps
Military Press46-8
Dumbell Lateral Raise410-12
Rear Delt Flye410-12

 

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