If you are here, you want to cut the bullshit and learn some new tricks about how to grow shoulders.
I compiled and analyzed the most recent research papers and blended them with my 16 years of lifting experience. Also, I would like to mention that I have national-level bodybuilder and IPF level powerlifter friends and trained with them over the years.
The tips and tricks I will present are time-proven and tested by many bodybuilders and helped thousands of people who are looking for answers on how to grow shoulders.
This ‘how to grow shoulders’ article will depict three main tips and a sample shoulder day. So you can go ahead and implement this shoulder day right away and see results!
More and More Weight
I mean progressive overload which is the first step to grow shoulders.
When someone asks me how to grow shoulders, my first step is to make sure they are adding weight on the bar.
The exercises that you should focus on increasing weight on the bar are the following:
-Dumbell shoulder press
-Machine shoulder press
-Behind the neck shoulder press
-Smith machine shoulder press
-Smith machine behind the neck shoulder press
-Alternating dumbbell shoulder press
-Standing one-arm shoulder press
These exercises are compound movements that involve more than one joint to perform. The compound movements that are listed above are the best way to deploy progressive overload.
However, the key is to have a great form on these, so you can track the strength progress.
The stronger you get on those shoulder movements, the bigger your shoulders will get. This is research for years and it is the primary method of hypertrophy.
Make sure you don’t fall into the ego-lifting trap. You won’t be able to increase the weight every single week. If it was possible, everyone on earth would be shoulder pressing cars 😂
Therefore, try to increase reps if you can’t increase the weight on the bar. If you can add more weight without compromising your form, that should be your priority.
How To Grow Shoulder? Easy. MORE LATERALS
Today, if a person with lacking shoulders comes to me and asks:
“How to grow shoulders man? Give me some tips other than adding weight to the bar!”
I would be asking him how many sets of lateral raises are you doing per week
People who have lacking shoulders usually do 3 sets of lateral raises with 10 to 15 reps and move on to front raises or shrugs.
That’s the problem!
Delts are a really small muscle group, so they can handle more volume and recover faster. So you can use that to your advantage.
I suggest at least doing 6 sets of lateral raises with 12 to 20 reps. That might seem a lot but, trust me. You will see the results in no time. If you think that’s too much you can separate the sets. Perform 4 sets on your shoulder day and do 2 sets on your chest day. So that will give you 6 total sets of lateral raises per week.
So, the more lateral raises are the better.
As I mentioned before, delts are very small, and they recover in 24 hours. If you can handle more go ahead and do more, you can easily go up to 10 sets of lateral raises per week.
If you are natural, you might think ‘Oh. This stuff is for guys on gear.`
You are wrong.
I am a natural athlete although I have dozens of bodybuilder friends who are on gear. Once I started implementing higher sets of lateral raises, I observed my shoulders EXPLODE!
Since we have gotten the main two tips out of the way on how to grow shoulders, let’s move on to the third tip. This tip is not very common.
If you have existing shoulder issues, this tip is not for you. If you are just fine and healthy, listen up. This will blow up your shoulders.
This is called cheat laterals. Doubling the weight you normally use for perfect lateral raises and using momentum to get the weight up. However, the trick starts now. You will fight on the way down.
You used the momentum to get the heavy ass dumbbells up and your body is not used to doing that, once you are up there, you will fight the gravity on the way down.
As slow as possible!
Try to keep the negative 1 second (where the muscle break-down occurs).
This way, you are signaling your delts to get ready for that type of heavy load on the way down, which will force them to GROW!
I suggest doing this 2 to 3 sets. The reps will be low obviously because you are doubling your usual lateral raise weights. My recommendation is to keep it 5 to 6 reps and focusing on the negative every rep.
Make sure you are warm enough to perform the cheat laterals, otherwise you might get injured.
EXAMPLE SHOULDER ROUTINE
You have got all the tips on how to grow shoulders. Now it’s time to roll up the sleeves and try this shoulder annihilation workout.
Standing Overhead Press (OHP) 5 sets X 6 reps
Seated Dumbbell Front Raise 3 sets X 10 reps
Heavy Cheat Lateral Raises 3 sets X 5 reps
Seated Lateral Raises 5 sets X 12 reps
Face-pulls 4 sets X 15 reps
Dumbell Shrugs 4 sets X 12 reps
When you are performing the OHP you should focus on progressive overload. Thus, you can rest more than 2 minutes in between each sets.
A study has shown the more rest athletes took between sets enable them to lift heavier which resulted in more muscle growth over time. But, the shorter you rest and the more pump you have is proven to be less effective then simply lifting heavier and forgetting about the pump.
When it comes to from raises, strict lateral raises and face-pulls you can rest less than 2 minutes because the main goal is to load volume. The goal is not overload on those movements.
However, on dumbbell shrugs and heavy cheat laterals you might need to rest about 90 seconds.
Those excises require more rest however, no more than a compound movement like OHP.
THE END of how to grow shoulders fast article!
Thank you for reading this article through! I hope you try the tips and blow up your shoulders.
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