New Year's Resolution: Mass Building - Shoulders (Part One)!

Is your New Year's resolution aimed towards gaining overall mass, especially in the shoulders? Learn and use the most effective methods by utilizing the following shoulder anatomy descriptions, exercises, and workout plan!

Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.

Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!

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Today's focus is on the shoulder muscles, which primarily consist of the deltoids and traps.

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Shoulder Anatomy
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Let's first look at the anatomy of the shoulders, so you know exactly which muscles you will be training.

arrow Anterior Deltoid:

    The anterior deltoid, also known as the front deltoid, originates from the lateral third of the clavicle, and inserts on the deltoid tuberosity of the humerus. Its main functions are to flex and medially rotate the humerus.

arrow Medial Deltoid:

    The medial deltoid, also known as the middle deltoid, originates from the acromion, and inserts on the deltoid tuberosity of the humerus. Its main function is to abduct the humerus.

arrow Posterior Deltoid:

    The posterior deltoid, also known as the rear deltoid, originates from the spine of the scapula, and inserts on the deltoid tuberosity of the humerus. Its main functions are to extend and laterally rotate the humerus.

arrow Trapezius:

    The trapezius, also known as the trap, is divided into three portions:

    1. Superior fibers
    2. Middle fibers
    3. Inferior fibers

    The trapezius as a whole originates from the external occipital protuberance, ligamentum nuchae, and spinous processes of C7-T12.

    The superior fibers insert on the lateral third of the clavicle and the acromion, the middle fibers insert on the spine of the scapula, and the inferior fibers insert on the root of the spine of the scapula. The superior fibers elevate the scapula, the middle fibers retract the scapula, and the inferior fibers depress the scapula.

SHOULDER ANATOMY
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Mass Building Exercises
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Now that you know the anatomy of the shoulders, it's time for you to learn about their mass building exercises.

    Barbell Shoulder Press

      The barbell shoulder press is a compound movement used to build mass in the anterior and medial deltoids. The use of a 90 degree inclined bench is recommended, in order to prevent injury and/or hyperextension of the lower back. Also recommended is the use of a slightly wider than shoulder-width apart grip.

Exercise Exercise
Enlarge Click Image To Enlarge.
Barbell Shoulder Press.

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    Dumbbell Shoulder Press

      The dumbbell shoulder press is a compound movement used to build mass in the anterior and medial deltoids. The use of a 90 degree inclined bench is recommended, in order to prevent injury and/or hyperextension of the lower back.

Exercise Exercise
Enlarge Click Image To Enlarge.
Dumbbell Shoulder Press.

Video GuidesWindows Media - MPEG - Video iPod

    Barbell Clean And Press

      The barbell clean and press is compound movement used to build mass, density, and power in nearly all muscle groups, especially the deltoids. It is a difficult movement to master and should be performed with lighter weights until correct execution is achieved.

Exercise Exercise
Enlarge Click Image To Enlarge.
Barbell Clean And Press.

Video GuidesWindows Media - MPEG - Video iPod

    Barbell Front Raise

      The barbell front raise is an isolation movement used to build mass and quality in the anterior deltoids. A shoulder-width apart grip is recommended.

Exercise Exercise
Enlarge Click Image To Enlarge.
Barbell Front Raise.

Video GuidesWindows Media - RealPlayer

    Dumbbell Front Raise

      The dumbbell front raise is an isolation movement used to build mass and quality in the anterior deltoids. An alternating arms motion is recommended.

Exercise Exercise
Enlarge Click Image To Enlarge.
Dumbbell Front Raise.

Video GuidesWindows Media - RealPlayer

    Dumbbell Lateral Raise

      The dumbbell lateral raise is an isolation movement used to build mass and quality in the medial deltoids. An arms by side motion is recommended.

Exercise Exercise
Enlarge Click Image To Enlarge.
Dumbbell Lateral Raise.

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    Seated Dumbbell Lateral Raise

      The seated dumbbell lateral raise is an isolation movement used to build mass and quality in the medial deltoids.


Enlarge Click Image To Enlarge.
Seated Dumbbell Lateral Raise.

Video GuidesWindows Media - MPEG

    Seated Bent-Over Dumbbell Lateral Raise

      The seated bent-over dumbbell lateral raise is an isolation movement used to build mass and quality in the posterior deltoids.


Enlarge Click Image To Enlarge.
Seated Bent-Over Dumbbell Lateral Raise.

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    Barbell Shrug

      The barbell shrug is an isolation movement used to build mass in the traps. A slightly wider than shoulder-width apart grip is recommended.

Exercise Exercise
Enlarge Click Image To Enlarge.
Barbell Shrug.

Video GuidesWindows Media - RealPlayer

    Dumbbell Shrug

      The dumbbell shrug is an isolation movement used to build mass in the traps. An arms by side position is recommended.

Exercise Exercise
Enlarge Click Image To Enlarge.
Barbell Shoulder Press.

Video GuidesWindows Media - RealPlayer

    Lying Incline Dumbbell Reverse Fly

      The lying incline dumbbell reverse fly is an isolation movement used to build mass and quality in the posterior deltoids.


Enlarge Click Image To Enlarge.
Lying Incline Dumbbell Reverse Fly.

Video GuidesWindows Media - MPEG - Video iPod

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Mass Building Sets And Rep Ranges
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Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the shoulders.

arrow Compound Exercises:

    All compound exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 8, 6, and 4 reps with heavy weights, for mass building purposes.

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arrow Isolation Exercises:

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Mass Building Workout Plan
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Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one shoulder workout each week. After the fourth week is completed, the workout cycle needs to be repeated.

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Conclusion
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Make this New Year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 2 of this series.

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