Bodybuilding.com Information Motivation Supplementation
in:

5 Shoulder Workouts For Mass

Beginners can learn more if
they follow these 5 workouts!

5 Shoulder Workouts For Mass - A Beginner's Guide!

Want to take your shoulders to the next level? Beginners can learn more and start building them with the following 5 devastating delt workouts.

The shoulders are the most widely used muscle in the upper body in my opinion. They function in almost every action that comes your way. The shoulders have almost 360 degrees of rotation, not to mention a broad thick set of shoulders looks impressive on stage and even better in the eye of the ladies.

Yes, shoulders are an important muscle but why is it that so many people can't seem to develop a thick well balanced set of shoulders? Keep reading and we will figure out the answer to that question in time.

In the article below I will discuss the anatomy of the shoulder, its function, location in the body and some exercises for each area of the shoulder. Finally, and what you have been waiting for, I will include 5 of my favorite workout programs to help turn your baseball-sized shoulders into massive bowling balls of muscle.

XXX
"The Shoulders Are The Most Widely Used Muscle In The Upper Body."

Shoulders-Deltoids

Anterior Head

  • Function: Flexion, Medial Rotation
  • Location: Front portion of the shoulder girdle
  • Exercise: Barbell Shoulder Press

Middle Head

Posterior Head

Rep Ranges

What you can see from the anatomy information above is the shoulder is really made up of 3 different small muscle groups. Many beginners treat the shoulder as one muscle group, and train it like the chest; presses, presses and more presses.

Related Video Achieving Your Goals
Watch The Video - 07:08

The only problem with this training approach is presses for the shoulders will heavily recruit the anterior head (front portion) with little work to the middle and posterior head (back portion) of the shoulder girdle. This builds a terrible imbalance and also can result in injury.

Without middle and posterior development the shoulders look narrow from both the front and the side. Many times injury is a result of imbalances like this. As a whole the shoulder is a moderate sized muscle, it is made up of 3 small muscles. Each muscle should receive an adequate workload and nothing more.

The shoulder girdle can rotate almost 360 degrees, so exercises will be performed in many different angles with the use of free weights, machines and cables. I like to use a low (4-6) rep range with the compound pressing exercises and a moderate (8-12) rep range for all the isolation work.

All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress or worst off injury in the future. Many if not all the exercises will be new to you. So make sure that you use the Exercise Guide on Bodybuilding.com to help you with your form.

Now that you understand about what muscles make up your shoulder, their function, location and the rep range needed to stimulate it, let's give you some workouts to help you build your shoulder.

Shoulder Building Workout Programs

Sample Workout 1
Sample Workout 2
Sample Workout 3
Sample Workout 4
Sample Workout 5

Conclusion

In 2005 I injured my right shoulder very badly; to the point where I needed surgery. I got the surgery. After I recovered I never thought I would be able to build big shoulders ever again. I am telling you this story for 2 reasons.

First, I was wrong, my shoulder did grow. After I put the injury behind me and decide enough was enough, I am not going to feel bad for myself anymore and work with what I had, I made amazing gains and put some great size on my shoulders.

Secondly and most importantly, I injured my right shoulder because I was lifting with my ego. I want to make it clear to all beginner lifters; heavy weight training is great for stimulating growth, but only if used in perfect form.

I was lucky that this injury happened to me when I was 18 as I was able to recover quicker than if I was 30 and also I learned a great lesson, lift smart. I see way too many beginners ruin there shoulders with stupid lifting. As you learned the shoulder is actually three small muscles that make up a moderate sized area.

Lift heavy, hard and with the utmost intensity in perfect form and your shoulders will grow. As always if you have any questions don't hesitate to drop me an email.

5 Workouts For Mass Main Page

Related Articles

About The Author

Alex has a passion for bodybuilding and this has led him to a life in the fitness industry. He is a certified personal trainer & nutritionist.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
7.1

Out of 10
Good
50 Ratings

23

Comments

Showing 1 - 23 of 23 Comments

(5 characters minimum)

      • notify me when users reply to my comment
javiermaggiolo

Rep Power: 0

  • rep this user
javiermaggiolo

Thank you Alex, I am going through all of your articles and they are extremely clear, organized, and functional. I appreciate them very much, Best regards,

Article Rated:
Jan 13, 2012 11:44am | report
 
javiermaggiolo

Rep Power: 0

  • rep this user
javiermaggiolo

Note that sample workout #4 does not include a printable version.

Jan 13, 2012 11:48am | report
BigStew

Rep Power: 0

  • rep this user
BigStew

Thanks you good luck with it...Ask BB.com about the printable number 4 workout

Sep 5, 2014 2:50am | report
vhulaboy

Rep Power: 0

  • rep this user
vhulaboy

Are you going to add a printable version for workout #4?

May 15, 2012 10:49pm | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

You would need to ask BB.com about this

Sep 5, 2014 2:49am | report
MattCekang17

Rep Power: 0

  • rep this user
MattCekang17

gotta try this after work.

Jun 26, 2012 11:36pm | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

Let me know what you think

Sep 5, 2014 2:49am | report
conchristo92

Rep Power: 0

  • rep this user
conchristo92

Erm just wondering do I do all sample workouts in one gym session for shoulders or do one sample workout per shoulder session in gym hope this makes sense as I am in dire need to bulk up my posterior and middle head of my shoulders many thanks

Nov 8, 2012 5:59pm | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

Pick one workout per session...I usually stick with one workout once per week and focus on that for 4-6 weeks looking to improve my weights on that workout for the 4-6 period before moving on to something new

Sep 5, 2014 2:48am | report
rvelte

Rep Power: 0

  • rep this user
rvelte

I too had a severe shoulder injury to both shoulders. I was 50 when I injured mine. I had both of my shoulders operated on six months apart.
It took a year before I even thought about lifting another weight but I'm glad I did.
If you have shoulder pain that won't go away
GO SEE A DOCTOR!. The sooner the better.I ignored mine too long. Too much damage was done. Take it from me, shoulder surgery is the absolute worst pain you will ever go through!!!!
Lift safe and enjoy!
Bob V.

Jan 16, 2013 5:08pm | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

Sorry to hear about the injury my man but you are 100% correct with listening to your body and lift safely improper form and overly heavy weight is useless

Sep 5, 2014 2:45am | report
bawlz

Rep Power: 0

  • rep this user
bawlz

Gonna try this

Oct 28, 2013 9:28pm | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

Awesome...Let me know how you like it

Sep 5, 2014 2:43am | report
HumbleHub

Rep Power: 0

  • rep this user
HumbleHub

I have just done my first shoulder workout, using sample 1, really spot on. Thanks Alex!

Feb 7, 2014 4:07am | report
 
HumbleHub

Rep Power: 0

  • rep this user
HumbleHub

I have just done my first shoulder workout, using sample 1, really spot on. Thanks Alex!

Feb 7, 2014 4:07am | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

Great....How was the workout?

Sep 5, 2014 2:43am | report
BigStew

Rep Power: 0

  • rep this user
BigStew

Great....How was the workout?

Sep 5, 2014 2:43am | report
ValidPhysiqe

Rep Power: 0

  • rep this user
ValidPhysiqe

Awesome Read thanks guys

Apr 3, 2014 10:03am | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

Thanks man

Sep 5, 2014 2:43am | report
ffGarcia

Rep Power: 0

  • rep this user
ffGarcia

Could you post a PDF for workout 4?

May 4, 2014 6:35pm | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

BB.com would have to do this for you...sorry

Sep 5, 2014 2:42am | report
Eazy1DuzIt

Rep Power: 0

  • rep this user
Eazy1DuzIt

I noticed your rep range advice of 4-6 on compound pressing was different than what my programming dictates. My "programming" is developed by a trusted source. Someone who I look up to as a mentor. He suggests a 10 rep range of 4 sets for the compound press movements. Hard to say who is right and who is wrong. It can get frustrating, but, he told me that when doing any muscle group, hitting the rep range by lowering weight each set and good form are the 2 most important keys. Opinions?

Sep 3, 2014 12:59pm | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

I don't think there is one perfect rep range for everything but with this program I put together I found that best results came from low rep ranges on compound movements to build overall strength but if you are getting good results on the program your on stick with it everyone is different

Sep 5, 2014 2:42am | report
Showing 1 - 23 of 23 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com