If you
know me at all, you know I’m a huge proponent of training your entire body. When it comes to the Men’s Physique stage however, it can’t be denied that there are some body parts that draw more positive attention than others. One such prominent body part on successful MP Competitors is a set of well developed shoulders. Solid round shoulders improve the V-Taper’s appearance and make the physique look more aesthetically appealing to the judges. The question is, “How do you develop incredible shoulders?”
Building these desired shoulders is easier for some guys than others. The good news is that whether you are genetically gifted or challenged in this area, you can make dramatic improvements and build the capped off boulders you want. To do this we must maximize our COMPOUND AND ISOLATION movements for each of the Three Heads of the Shoulder. With that thought in mind I would like to share with you a shoulder routine which yields great results in minimal time.
Typically it is thought that heavier compound movements are good for packing on mass whereas moderate weight isolation movements are ideal for shaping and spot building the muscle. I’m not here to debate that with you today. Instead I am going to show you how to incorporate both into an incredible shoulder routine to get your best shoulders ever!
For each of the three heads we will do one Compound Exercise for 4-5 sets of 8-10 reps. Additionally we will do one Isolation Exercise for each head for 4-5 sets of 10-15 reps. By using both COMPOUND and ISOLATION movements for each head you will thoroughly smash each head of the shoulders assuring growth.
ProNOTE: Of course each of the following exercises doesn’t just work the targeted muscle. Other muscles get some activation. For our purposes however, I want you to put your mental energies into the muscles we look to activate with each given lift.
COMPOUND Portion of the Lift:
For the Anterior Head of the Deltoid we will start with Dumbbell Shoulder Press. Nothing fancy here! Crank out 4-5 sets of 8-10 reps. The first couple sets are warm-up/buildup sets. Once you get to the third set through the 5th you are pushing to failure. Once you wrap that up move on to the Posterior (rear) Delt.
For the rear delt you will knock out 4-5 sets of 8-10 reps of HIGH ROPE PULLS. For this use a pronated (palms facing downward) grip on a rope attached to a pulley at eye level. The movement is much like a low cable row except for your upper arms are parallel to the floor and your elbows stay wide when you pull the rope towards your face. This gets the rear delts burning. Once you finish with the High Rope Pull you move on to the lateral deltoid.
When focusing on the lateral portion of the deltoid you will be performing Upright Rows. Use a grip SLIGHTLY wider than shoulder width on a barbell. As you pull the weight upward make sure your elbows move up and back finishing higher than the hands and shoulders. This assures you are getting maximum deltoid contraction. This you will also be doing for 4-5 sets of 8-10 reps. After this exercise you are ready for the ISOLATION MOVEMENTS.
ISOLATION Portion of the Lift
For the Anterior Delts crank out 4-5 sets of 10-15 Front-Raises. I prefer to use dumbbells in alternating fashion for this exercise. You can also use a low cable attachment point if you are looking for a variation.
As soon as you toast the front delts regain your focus on the Rear Delts with Rear Flies. This isolation movement is exactly what is needed at this point to finish off the posterior deltoid. You should hit 4-5 sets of 10-15 of these on the pec deck (reverse style) or bent over rear dumbbell flies. When you get to this point you’re arms should feel like they are about to fall off…only one more exercise.
The Dumbbell Lateral Raise is all that is left. Many people start with this but I like to finish with it and pump all the last possible remaining blood into the lateral portion of the shoulder with it. Do 4-5 sets and 10-15 reps and watch the shoulders grow.
THE LIFT:
DMB Shoulder Press: 4-5x8-10
High Rope Pull: 4-5x8-10
Upright Row: 4-5x8-10
Front Raises: 4-5x10-15
Rear Flies: 4-5x10-15
Side Raises: 4-5x10-15
When you are finished be sure to get some quality protein and carbs into your system to maximize growth from the massive thrashing you just gave your shoulders. No more excuses for poor shoulder development. This program will work for you if you’re willing to work for it…
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