Build Shoulders Like A Greek God or Goddess
By: Josh Proch, CSCS, PN1
There is a time and place for everything in a fitness program and when it comes to building shoulders that get noticed you need some isolation movements if you want round and defined shoulders that turn heads.
The muscles that make up the shoulders are known as the deltoids, which consist of anterior, lateral, posterior heads. In addition to the deltoids the upper traps and rhomboids also come into play.
This muscle group tends to respond better to higher reps ranges between 8-15 reps when it comes to generating muscle growth, which is the goal if you want definition. These reps are best done slow and controlled focusing on the movement.
Unlike other aspects of training where a longer rest period creates better results, we are finding that using a shorter period of 20-40 seconds in between sets works better for the shoulders, as the weight is not as significantly heavy as in other exercises.
Now, you can’t just type “shoulder exercises” into your browser and expect to find what you need. Well, you can but you might not find the right exercises to get the best results for size and definition. Like many things, I’ve found that the selection of choices that work best is rather limited. That’s okay the goal is results, not entertainment right?
Most Effective Exercise Choices
DB Lateral Raise
DB Rear Delt Raise
Shrugs
DB Upright Row
Band Pull Aparts
DB Front Raise
How To Place Them Into Your Workout
Add two or three of the above exercises into your routine twice a week. These can be done either at the beginning of your workout after a warm-up, at the end of your workout, or added into a tri or quad set with other components of the workout.
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