Shoulders are a tricky muscle group to grow. Even though they cover the entire shoulder joint, the muscle is quite small. Unlike the legs that deal with a constant load all day, the shoulders rarely see any load unless specifically targeted in the gym, making them difficult to grow. The effect of larger shoulders changes your entire appearance. You appear to have a smaller waist, toned upper body and defined biceps and triceps.
Programming
According to the National Strength and Conditioning Association, to stimulate muscle growth and hypertrophy, you need to lift heavy weights. Ideally, eight to 10 repetitions is best for most muscle groups. The shoulders are vulnerable due to their vast range of motion with little boney stability, so only work them out every two to three days to avoid over burdening them. Varying exercises each session helps prevent injuries.
Anterior Deltoids
The anterior or front deltoids are the part of the shoulder you see when looking directly at someone. They are generally involved with most shoulder and chest exercises and movements, so in novice lifters they tend to be overdeveloped. The best exercises for the anterior deltoids include incline shoulder press and frontal straight arm raises. It is beneficial to do most presses with heavy weight, but with straight arm exercises like raises, stick to lighter weights. These exercises can be done with dumbbells, barbells or cable machines.
Lateral Deltoids
The lateral or middle deltoid is the muscle that sits on top of the shoulder joint. It is the muscle that is clearly defined in a frontal view silhouette of the shoulder. The best exercises to define the lateral deltoid include overhead presses, upright rows and lateral raises. Be careful with overhead presses if you have had any previous shoulder injuries as the motion can impinge muscles. Upright rows are a controversial exercise because on the downward motion, the shoulders internally rotate taking them out of natural alignment. Do not do these if you have previous injury or are new to exercise.
Posterior Deltoids
David Robsen, fitness specialist and gym owner, states that posterior deltoids are usually neglected during shoulder training. The anterior and lateral deltoids assist muscles in most exercises involving the shoulders and chest, allowing them to be worked out more frequently, but the posterior deltoids do not. The best exercises for the posterior deltoids include bent over reverse raises with straight or bent arms, or bent over rows. With straight arm raises, you cannot lift as heavy a weight, but the focus is primarily on the rear deltoid. With bent arm raises, you can lift a heavier weight, but the focus leans more toward the entire upper back.
Muscle-Building Diet
Building muscles requires adequate consumption of lean protein and complex carbs. It is almost impossible to build muscular mass and size if you are on a restricted calorie diet because muscles need calories to grow. Consume a protein and complex carbohydrate rich diet for faster results.
References
- BodyBuilding.com: Training Strategies for Massive Shoulders
- Exercise Prescription: Shoulders
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; Baechel, Thomas R., Earle, Roger W; 2008
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