How To Develop Massive Shoulders
If you're looking to develop an impressive, muscular physique, well-developed shoulders are an absolute must. Thick, round "cannon ball delts" will make your upper body appear wide and powerful and will help immensely in creating the v-tapered look that all bodybuilders strive for. Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.
The deltoid (shoulder) is a large three-headed muscle group consisting of the anterior (front), medial (side) and posterior (rear) deltoid. The basic function of the deltoid muscle is to rotate and lift the arm. In order to develop massive, all three heads of the shoulder must be fully developed. It is also important to develop the trapezius muscles as well since they extend from the neck down between the shoulder blades.
Both a barbell and a dumbbell can be used to achieve your goal, but dumbbells are the best overall choice. The overhead press is the meat and potatoes of effective shoulder training. There isn't a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement.
With dumbbell presses you get a greater range of motion for overall development and each shoulder is working individually maximizing the effort put out by both shoulders completely. Also, doing presses with barbells to the front overemphasizes the anterior delts and upper chest while presses behind the neck using a barbell put a lot of stress on the shoulder joint risking injury. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.
After that, you have to work with side lateral raise, which can also be performed with a pair of dumbbells. Side lateral raises primarily develop the medial head (side delt) of the deltoid. Stand upright with your feet planted firmly on the ground about shoulder width apart and with your knees slightly bent. With a dumbbell in each hand, let your arms hang in front of your body with the palms facing each other. Using your shoulders, lift your arms up and out away from your body until your hands are at shoulder level or slightly higher.
Training shoulders is always fun. You may have noticed that I have not included specific exercises for just the anterior delts. This is because they will be getting plenty of work when you train chest. Not to mention they will be getting plenty of involvement in the other exercises in the routines. If your front delts are a weak point, you may wish to incorporate a movement that will isolate them fully, but more likely than not, your anterior delts will get enough work and isolating them will not be necessary.
Here is a sample shoulder routine that you can use: Seated Overhead Dumbbell Press - 2 sets of 5-7 reps. Standing Dumbbell Side Laterals - 1-2 sets of 10-12 reps. Standing Front Dumbbell Raise - 1 set of 10-12 reps. Seated Rear Lateral Dumbbell Raise - 1 set of 10-12 reps.
Big, full, separated, striated and capped delts will guarantee you're wide up top. Follow these basic guidelines for technique and exercise choices. All sets should be taken to complete muscular failure where no additional reps can be completed using proper form. Week after week you'll notice how your shoulders grow, i guarantee that.
Article Source: http://www.search-raven.com
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If you want to achieve massive shoulders and muscular look as easily and quickly as you can, Sean Nalewanyj's Muscle Gain Truth No-Fail Method is our #1 recommendation.
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