If you want to build big shoulders fast then you came to the right place. I will show you two mass-building shoulder workouts that will help you to get those 3D boulder shoulders that you always wanted.
This time, I have chosen two workouts for building big shoulders which you should alternate every other week.
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One of the most important things for a great V-taper is big shoulders and the main mistake that lifters make is doing the same workout over and over and many of them are neglecting one or two shoulders heads. You need to focus on all three heads, front, medial and rear shoulders because if one is lagging you won't have proportional good-looking shoulders that pop from all angles.
The least neglected shoulders head is probably the front deltoid because there is no lifter that skips chest day and all chest exercises also hit the front head of shoulders. Training only this head can lead to very bad posture and dangerous injuries. By training your back you can decrease the risk of bad posture because it also works your rear delts.
Even that you perform chest and backs workouts there is still one shoulders head that is missing and it would be neglected - the medial head. So, you are still going to need some exercises to hit all three heads and build strong and massive shoulders.
Follow these tips to build big shoulders fast:
1. A lot of heavy barbell and dumbbell pressing (80 - 85% of 1 RM) in the first place.
2. Do more side laterals - it is a great exercise for building up your shoulder muscles.
3. Perform upright rows with a wide grip which allows you to work the muscles on the outer edges of your shoulders which will help you build wider shoulders.
4. Hit rear shoulders with bent-over lateral raises which is very similar to side lateral raises, but you perform them while bent over.
5. Perform more wide-grip pull ups on your back day which will also work your shoulders along with biceps and back muscles.
6. Focus on the medium number of reps (8-12) instead of a higher reps number.
Workout A (First Week)
- Barbell Military Press - 4 sets of 8-12 reps
- Side Lateral Raises - 4 sets of 10-12 reps
- Seated Bent-Over Lateral Raises - 3 sets of 10-12 reps
- Front Dumbbell Raises - 3 sets of 10-12 reps
- Upright Cable Row - 3 sets of 10-12 reps
- Reverse Machine Flyes - 3 sets of 10-12 reps
Workout B (Second Week)
- Dumbbell Shoulder Press - 4 sets of 8-10 reps
- Wide-Grip Upright Row - 4 sets of 8-10 reps
- Bent-Over Lateral Raises - 4 sets of 10-12 reps
- Side Lateral Raises - 3 sets of 10-12 reps
- One-Arm Side Lateral Raises - 3 sets of 10-12 reps
- Face Pulls on a Machine - 3 sets of 10-12 reps
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| Face Pulls |
