Brutal Deltoid Training Workouts

Author: Dane Fletcher

Many trainers in the gym simply have no idea how to train their shoulder muscles. They play with a couple of Hammer Strength machines. They may do some dumbbell side raises, if they’re familiar with that movement. And, they may even notice another trainer using cable movements to hit the shoulders, and give that a shot. However, most bodybuilders don’t treat shoulders as they do legs, chest, or arms. With those muscle groups, they’ll train with a purpose. They KNOW what big arms look like. They see the monster quads on professional bodybuilders. They can visualize a Herculean chest. But when it comes to shoulders, a muscle group whose seemingly sole purpose is to tie together two spectacular body parts, chest and arms, that same focus and intent isn’t always there.

Shoulders are often the ‘odd man out’ when it comes to constructing a weekly training cycle. Most bodybuilders grow best from a 4-day per week program. Given a day devoted to each of the major groups – chest, back, arms, and legs – that leaves shoulders are the body part searching for a place to exist. You can tack them onto the end of a workout, but how much quality will you really be able to deliver then? If you’re already exhausted from 20 sets of back training, how much energy can you truly devote to shoulders? Likewise, if you’ve just completed 18 sets of heavy chest exercises, how much will you have left in the tank for your shoulder movements?

While it may be hard, you’re going to need to make the adjustments to your recovery schedule to allow that fifth day to be devoted solely to shoulder training. This may include more frequent naps, additional calories, and new supplement use. You can also include AAS in that recovery guide, if that is in the cards for you.

Here is a sample shoulder training routine & weekly split which focuses upon major shoulder growth. This routine places shoulders at the forefront of your week, emphasizing them along with your showcase muscle groups.

• Monday – Shoulders
• Tuesday – Arms
• Wednesday – Legs
• Thursday – Rest
• Friday – Chest
• Saturday – Back
• Sunday – Rest

Shoulder Day

• Barbell military press 4 sets x 10, 10, 8, 6
• Dumbbell side raises 4 sets x 12, 10, 8, 6
• Bent over cable lateral raises 4 sets x 12, 10, 8, 6
• Upright rows 3 sets x 10, 8, 8
• Barbell shrugs 4 sets x 15, 12, 10, 10

You can add trapezius and neck training to shoulder day, which may help alleviate some of the time crunch that comes from keeping them on back day. This will also free up more sets on shoulder day, since so much shoulder, neck, and trap work overlap each other.

Shoulders are prone to injury. They are hit in a secondary nature when you train back, chest, and arms, so you’re going to have to be alert for overtraining. Fully stretch them on your days off, and enjoy a deep tissue massage whenever possible. Place shoulders on that same pedestal where you place your chest and arm training, and you should be fine!

About the Author:

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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