how do you build bigger deltoids? Today we'll lay out the plan for you in detail, so if you already have some knowledge of shoulder training, you may want to clear out and re-learn.
before you officially enter shoulder training, you need to consider ......
You can't skip the warm-up
activating your muscles is very important if you want your shoulder training to be effective. Warming up not only helps to prevent injury, but also makes training more effective.
You should ideally perform 5-10 minutes of cardio before doing the first movement in your training programme. In addition to this, you can also start your training with a lighter weight than you would normally train with. This will ensure that the muscles to be used in the shoulder training are fully activated.
mix and match movements
during training, the body can quickly adapt to stress levels, meaning that a training programme done for a few weeks in a row will soon hit a bottleneck. Experienced lifters know this, so they will change the movements in their workouts every few weeks. This will allow the body to adapt to the new movements and there will be far fewer stumbling blocks on the way to a leaner body.
If you've been doing one of the exercises in this article for 4-8 weeks straight and feel like you've mastered it, then start the next one. If you do this, you will see long term growth in your shoulders.
don't forget progressive overload
training with the same weight all the time can also bottleneck your training results. Progressive overload essentially means gradually increasing the weight lifted over time, and also gradually increasing the amount of stress your body is subjected to. It can lead to definite muscle growth in the long run.
1. All round deltoid muscle building workout
this particular training programme is suitable for trainers who want to increase their muscle size, starting with the most difficult exercises. Stick to high training volumes and you will also see clear muscle building results. After you get used to this training plan, you can increase the challenge with inverted pyramids. Essentially, this set of exercises brings the muscles to force exhaustion to get the best training results.
training movement number of sets number of reps
dumbbell deconditioning push-ups 4 6, 6, 8, 10
barbell upright row 3 8, 8, 10
seated prone backbone raises 3 8, 10, 12
lateral planks 3 8, 10, 12
standing barbell overhead press front planks 3 8, 10, 12
2. Deltoid muscle profile training
if you want to build muscle definition in the deltoids, it is never best to train with only light weights and high reps. Start your training with a medium weight, medium reps workout and then perform supersets to increase the number of movements and pump feel. This will allow you to burn more calories during and after the workout, creating what is known as the "Afterburn" Effect.
exercise number of sets number of reps
seated barbell press 4 8-12
lateral planks superset 3 10-12
seated prone rear bound raise 3 10-12
puller front planks 3 10-12
puller upright row 3 10-12
reverse machine flyes 3 10-12
elastic band side planks 3 10-12
3. Basic shoulder training
this is a basic set for advanced shoulder training, targeting the three heads of the deltoids. Starting with the overhead press, all three heads will be trained in turn. For beginners, it is recommended to start the workout with machines. It helps you get used to the movement and build confidence before switching to free weights. Free weights are usually more effective for long-term muscle building.
training movement number of sets number of reps
machine shoulder press 3 12
side planks 3 12
front planks 3 12
reverse machine flyes 3 12
4. Middle deltoid muscle building exercises
if you want to make your shoulders look wider, then you need to concentrate on the middle delts. This exercise will help you to do exactly that - targeting specific muscle groups at different angles. To achieve balance, you need to alternate with this plan by choosing another plan in the text.
training movements no. Of sets no. Of reps
barbell shoulder press 4 sets 8
barbell upright row 3 sets 8-10
one-handed lateral raises 3 sets 10
side planks 3 sets 10-12
5. Rear deltoid muscle building exercises
the rear delts are a muscle group that many people struggle to train. This is not surprising as the front and middle delts get more stimulation in shoulder presses and other movements including chest movements. Follow the movements below and you will see significant growth in the rear delts.
training movements number of sets number of reps
standing barbell behind-the-neck push-up 4 sets 8-10
seated prone rear bound raise 4 sets 8-10
rope back-break flyes 3 sets of 10
reverse machine flyes 3 sets 10-12
6. Anterior deltoid muscle building exercises
the anterior deltoids are usually used more than the posterior deltoids as they come into play in many chest movements such as the bench press. If you want to build a bigger chest, then this exercise will definitely help. However, make sure that you rest enough between shoulder and chest exercises to ensure full recovery.
training movements number of sets number of reps
barbell shoulder press 4 8-12
arnold dumbbell push-ups 4 8-12
double dumbbell front planks 3 10
power puller front planks 3 10
7. Triceps pre-exhaustion training
triceps can often affect the effectiveness of shoulder training as they are usually exhausted before the shoulders are fully stimulated. Fortunately, this exercise can help you avoid this. This workout starts with a single joint movement followed by a multi-joint overhead press, which will ensure that the deltoids are fully stimulated before the triceps are exhausted.
training movements number of sets number of reps
standing rope side planks 4 8-10
barbell front planks 3 10
reverse machine flyes 3 10
machine push-ups 3 8-10
barbell upright row 3 10-12
the key to training is consistency. Stick to your shoulder routine and you'll be well on your way to building a muscular body. If you change your training plan often and try to focus on progressive overload, your delts are sure to get bigger and bigger.