Building bigger shoulders!!!!

Building bigger shoulders!!

Shoulders have always been a weakness of mine when it comes to size and strength. So many of the top guys in the industry have huge shoulders and it makes you look so much more imposing. Big shoulders also means a stronger bench press and will allow for more growth on your arms. This is therefore my new goal. Below are a few steps are going to follow to help me with this.

1) Breaking up my shoulder routine into two workouts on different days. Working front and lateral heads together, then rear and traps in the next workout. A pressing workout and a pulling workout in its simplistic form. 

2) Training them both for strength and hypertrophy. Currently I'm training in a 2 week split of strength week A and hypertrophy week B. This applies to all workouts, just keeps the body guessing. Week A my rep range is 5-8 with week B bumping the range up to 8-15. 

3) Compound exercises!! I know this might sound simple but shoulders are recruited in all upper body exercises. Bench press for example works the anterior delt, don't however let your elbows come out at 90 degrees, this will put added unwanted pressure on the shoulders. Elbows pulled tight in will prevent this. Deadlifts are also great for the posterior chain hitting the rear delts and traps. Include these are the start of your workout and your shoulders will be getting an additional workout. 

4) Don't go to heavy on isolation exercises!!! Frontal, lateral and rear delt flies is where you always see this. They're an isolation exercise, therefore focus on the concentration of the muscle. Add a few heavy sets, but always make sure you're feeling a concentration. Drop sets are always great to add in as well.

So if you're really looking to add size and strength then follow the steps above. Always focus on the muscle with compound exercises then isolation exercises to exhaust the target area. I'll keep you updated of my progress.

Jack