I enjoy training pretty much every muscle in the body but when it comes to shoulders I don't know what happens, I get excited! Growing up I was naturally very skinny with an extremely narrow build. My shoulders were somewhat non existent and I really struggled with overhead movements, presses and raises. Instead of moaning about it and accepting this was how I was meant to be, I did something about it and changed the way I looked. Over time my passion for training shoulders grew and grew as I saw bigger and better results. Want to build some good shoulders then check out what I do below...
3 main muscles make up the deltoid muscles including the anterior (front), medial (side) and posterior (rear) deltoids, so they all need to be worked fully so that an all round look is achieved. The balance is important between all three heads because too much front work can bring your shoulder forward which will impact on your chest muscles. Similarly too much posterior work can cause an impact on your body, however most of us seem to be tighter in our chest rather than back muscles. So, making sure we are working all muscle heads of the shoulder is crucial whilst keeping adequate form. This is how it should look...
Standing NOT Seated
Shoulder sessions are usually associated with seated presses, seated raises, seated everything pretty much and we do not want to do that. Most of you want to have a strong core, strong waistline and have some firm abs right? Well, performing exercises seated is going to wipe out the chances of your core being embraced properly. This area is likely to slacken off when you are sitting down and therefore won't get the results you want. In this session you will be building your shoulders and working your core too, it's a double whammy and will test you!
Standing Dumbbell Shoulder Press - Adopting a fixed stance with dumbbells and making sure you have warmed up properly before going heavy into your first working set. Either have feet together or one in front and pressing full range of motion so that those delts know what you are about to put them through. 10 sets of 10-15 reps on this first exercise to really get them going, stay heavy also so that you break those muscle fibres down!!
Standing Olympic Barbell Press - If you have the flexibility in your shoulders to perform this exercise, do so with the bar behind the back of your neck and press. Harder exercise than when the bar is in front of you because you have to engage the core and work the shoulders more. Stay standing and again go for 5-6 sets of 10-15 reps.
Standing Lateral Raises - No light lifting here as you continue to destroy your delts standing and build some boulders! You are going for a minimum of 30 reps on this with a heavy weight, so no slacking on this! 4-5 sets of 30 reps will certainly get your medial head feeling the burn.
Standing Rear Cable Fly - Using the cables from above shoulder height perform rear cable flies that help with posture and balance of the shoulder. Go heavy again with this exercise and get a good amount of sets in, I tend to go for 5-6 sets on this.
Finishing Move - Seated (yeah I know) machine press facing inward so your face is against the part where the back of your head would be. As this is a finisher it is ok to hit this seated. So on this machine you are going to perform 5 reps on a set weight then go up on the weight. Keep hitting 5 reps until you can't anymore and then do a huge drop set. That should have your shoulders burning and feeling like you have had an awesome workout.
To MAXIMISE your workout make sure you are getting your pre workout supplement into your system 20-30 minutes before training. Have this on an empty stomach and whilst training, use your BCAAs. Post workout get your protein shake and then have a decent meal approximately 1 hour after.