arnold overhead shoulder press

The Ultimate Shoulder Workout Guide: Best Exercises For Huge Shoulders

The Ultimate Shoulder Workout Guide: Best Exercises For Huge Shoulders

big shouldersDeveloping big and impressive shoulders is vital for creating a powerful looking masculine physique. Your shoulder muscles are crucial for an aesthetic appearance because the wider your shoulder muscles are the smaller your waist will look. This creates an illusion and gives you flawless aesthetics.

Having a solid V taper, thick deltoids and a small waist is the male equivalent to having curves and a small waist.

Developing big and round deltoids that pop should be one of the most important aspects of your training regimen. Most gym goers lack shoulder development because they don’t realize that the deltoid muscle has 3 separate heads you need to develop.

The common shoulder routine consists of db shoulder press, lat raises and the occasional military press. While these exercises are important for overall shoulder development – they only target the medial deltoid – which is the center portion of the shoulders.

When you are training your chest you are indirectly hitting the front head of the shoulder (anterior deltoid) – but to take your shoulder development to the next level you need a more concentrated approach.

Incorporating exercises that target the anterior deltoid muscle will develop this head much quicker.

The last head that is often most neglected is the posterior deltoid – which is the back of the shoulder muscle. This is a hard muscle to train and you really need to perform exercises that target it directly.

A well-developed posterior deltoid will make you look more impressive from the side and back. When you see someone with big posterior delts it really stands out because it is so rare.

It is vital that your shoulder routine targets all three heads. If one of your deltoid muscles is lagging – it will be painfully obvious. Develop all three heads with this Ultimate Shoulder workout and you will soon resemble a Greek God!

Let’s first dive into 3 major principles that you need to follow to get the most from your shoulder regimen.

Heavy Weight and Progressive Overload for Thick Deltoids

arnold overhead shoulder pressMany guys overcomplicate developing a muscle group. The best time tested and proven strategy is to lift HEAVY on the most important exercises and focus on making small incremental improvements each workout. This is what progressive overload is all about!

This means that you need to track each shoulder workout and focus on increasing the weight and/or repetitions. Tracking your shoulder workouts will push you to the next level, increase your focus, and speed up your results.

Your shoulders are a stubborn muscle group and it is vital for quick development that you emphasize the progressive overload principles.

Take for instance the Db shoulder press – one of the best mass building shoulder exercises we are going to discuss in the next section. You should be tracking your weight and repetitions with each workout.

If you performed the Db shoulder press with 65 lbs at 8 reps the previous workout, you need to be pushing yourself to do 9 reps with the same weight the following workout, or move up to 70 lbs and do 7 reps. This FORCES your muscle to respond and get bigger and stronger. This is the key to fast results and developing those boulder shoulders!

Your MUST emphasize all 3 heads of the Shoulder

We chatted about this in the intro, and it is ital that you focus on developing all 3 sections of your deltoid muscles to build those aesthetically looking delts that “pop.”

Most lifters put all of their focus on the medial section of the shoulders with exercises like the db shoulder press and seated military press. While this builds one section – you are neglecting your anterior and posterior deltoids.

Developing your anterior and posterior deltoid muscles is the missing link to most lifters having impressive boulder shoulders.

If you want your shoulders to look thick and aesthetically pleasing developing all 3 sections is the blueprint. You should be putting equal emphasis on each section.

Muscle Confusion = Fast Results

big broad shoulders

No, this isn’t the marketing gimmick for the next beach body workout routine! Just like working any other muscle group, you need to constantly vary your regimen to unleash powerful gains. Your body eventually gets use to whatever type of overload you are placing on it.

First you will need to vary the exercises that you are performing for each section of your shoulders. Even if the specific exercises don’t change for a month or two you need to at least change up the order in which you perform them. This creates a different overload and will force your muscles into growth.

The next aspect of creating muscle confusion is varying your repetition ranges. This means that some days you are performing heavy sets putting the maximum amount of overload on your delts and other days you are performing more repetitions. One workout you can try going heavy and staying in the 4-6-repetition range and the next workout try going moderate reps in the 8-12 range.

The next element to maximizing your shoulder development is that you want to make sure you are varying your rest times. One of the best ways to shock the muscle into growth is the combination of heavy sets with short rest times.

So what does an insane shoulder workout routine look like that develops all 3 heads of the deltoids and unleashes powerful gains? Let’s check one out!

Ultimate Shoulder Training Program

  1. Db Shoulder Press

Sets: 4

Reps: 8-12

Rest Time: 60 Seconds

Pace: 2:2

Target: Medial Deltoid, Anterior Deltoid

  1. Standing Barbell Military Press

Sets: 4

Reps: 6

Rest Time: 75 Seconds

Pace: 2:2

Target: Medial Deltoid, Anterior Deltoid

  1. Db Lateral Raises

Sets: 4

Reps: 10

Rest Time: 75 Seconds

Pace: 1:2

Target: Medial deltoid

  1. Db Arnold Press

Sets: 5

Reps: 12

Rest Time: 60 Seconds

Target: Anterior Deltoid

Pace: 2:2

  1. Db Shrugs

Sets: 4

Reps: 8

Rest Time: 75 Seconds

Pace: 1:2

Target: Medial Deltoid, Posterior Deltoid

  1. Seated Db Rear Deltoid Raise

Sets: 4

Reps: 8

Rest Time: 75 Seconds

Pace: 2:2

Target: Posterior Deltoid

  1. Reverse Rear Delt Fly

Sets: 4

Reps: 10

Rest Time: 60 Seconds

Pace: 2:2

Target: Posterior Deltoid

  1. Dumbbell Front Raise

Sets: 3

Reps: 12

Rest: 60 Seconds

Pace: 1:2

Target: Anterior Deltoid