Skip to main content

My favorite shoulder routine for mass gain!

The exercises that have built up my delts/traps!

nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

A lot of you have probably noticed that most people start their shoulder routine with a heavy pressing movement, but I actually like to start my shoulder routine with a rear delt movement such as the reverse pec deck or seated bent over dumbbell fly's. By doing rear delts first you will loosen up all the muscles in the shoulder region which will allow for better pressing. The rear delts are also usually neglected by most. From there I will go into a pressing movement (usually a seated dumbbell or barbell press). These 2 exercises are going to help build the most mass and strength in the shoulders so always have one of them in your routine. From there I like to do lateral dumbbell raises to get the side delt more involved. This is a great exercise for enhancing symmetry and widening the shoulders. Most people do them incorrectly. Dont bounce the weight up, let the delts do the work. Raise them to the side of your body, squeeze the delts and slowly lower them back to starting position. From there I like to focus on the trap with usually dumbbell shrugs or barbell upright rows. Both exercises are great if done correctly. When doing shrugs don't thrust the weight up. Pretend you are trying to shrug your delts to your ears. Hold the contraction at the top for 2 seconds and lower slowly. For upright rows dont allow the bar to rub up against your body because that takes the tension off the traps. Row the bar just above the upper chest, squeeze the traps and lower slowly. The last exercise I usually end my routine with is either another rear delt movement such as a cable face pull or a front raise with dummbbells or a barbell. Both are great finishers for the shoulders, but I suggest if you need to work more on the rear delts then end out with the face pull and if you need more front delt development end out with the front raise. Use a rope for the face pull. When doing front raises dont swing the weight up. power the weight up with the delts, hold the contraction for 1-2 seconds and lower slowly. Typically I do 4 sets of 8-12 reps per exercise. I do like to utilize drop sets and FST 7 when training shoulders.

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

Some great tips there Nathan ! 
https://www.youtube.com/watch?v=X8vNciPtOTM

Yeah this routine does not have a heavy pressing exercise at the start and it is a KILLER ! Implement different types of temp from time to time and this routine will give noticeble growth. I used it over only a 3-4 week period and saw some pretty good results

MS Athelete / Super Hermanite / SHF
kevinkoprol
kevinkoprol g Kevin Boon
93 Post(s)
93 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

The lateral dumbbell raise is the best shoulder building excersise in my opinion. But only in correct form! I usually start my workout with heavy pressing movements. And end with killing rear delts to complete the workout. 

Question everything. MS Athlete
nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: William_Steinset

Some great tips there Nathan ! 
https://www.youtube.com/watch?v=X8vNciPtOTM

Yeah this routine does not have a heavy pressing exercise at the start and it is a KILLER ! Implement different types of temp from time to time and this routine will give noticeble growth. I used it over only a 3-4 week period and saw some pretty good results

Awesome bro! So you followed this routine for 3-4 weeks and saw growth?! Hell to the yeah man! Give my bicep routine a go for a few weeks as well and let me know what you think!

nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: kevinkoprol

The lateral dumbbell raise is the best shoulder building excersise in my opinion. But only in correct form! I usually start my workout with heavy pressing movements. And end with killing rear delts to complete the workout. 

I agree bro. I love lateral raises. Lately I've been doing any where from 4-7 sets of 10 with the cables. Gives a killer burn!

BuffMonkey
BuffMonkey g Lyle Perry
9 Post(s)
9 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Going togive Scott Herman's shoulder routine a go. I am battling to have sore muscles (DOMS) the next day for shoulders, whereas for all my other body parts I always come out really sore!!  Best pain in the world!

I would perhaps like to add in a rear delt exercise into Scott's routine. What has, in your exprience, been the best exercise for rear delts that does not involve a machine or cables? I workout from my home gym and don't have those. 

Thanks guys.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: nate_dawg

A lot of you have probably noticed that most people start their shoulder routine with a heavy pressing movement, but I actually like to start my shoulder routine with a rear delt movement such as the reverse pec deck or seated bent over dumbbell fly's. By doing rear delts first you will loosen up all the muscles in the shoulder region which will allow for better pressing. The rear delts are also usually neglected by most. From there I will go into a pressing movement (usually a seated dumbbell or barbell press). These 2 exercises are going to help build the most mass and strength in the shoulders so always have one of them in your routine. From there I like to do lateral dumbbell raises to get the side delt more involved. This is a great exercise for enhancing symmetry and widening the shoulders. Most people do them incorrectly. Dont bounce the weight up, let the delts do the work. Raise them to the side of your body, squeeze the delts and slowly lower them back to starting position. From there I like to focus on the trap with usually dumbbell shrugs or barbell upright rows. Both exercises are great if done correctly. When doing shrugs don't thrust the weight up. Pretend you are trying to shrug your delts to your ears. Hold the contraction at the top for 2 seconds and lower slowly. For upright rows dont allow the bar to rub up against your body because that takes the tension off the traps. Row the bar just above the upper chest, squeeze the traps and lower slowly. The last exercise I usually end my routine with is either another rear delt movement such as a cable face pull or a front raise with dummbbells or a barbell. Both are great finishers for the shoulders, but I suggest if you need to work more on the rear delts then end out with the face pull and if you need more front delt development end out with the front raise. Use a rope for the face pull. When doing front raises dont swing the weight up. power the weight up with the delts, hold the contraction for 1-2 seconds and lower slowly. Typically I do 4 sets of 8-12 reps per exercise. I do like to utilize drop sets and FST 7 when training shoulders.

I like to pick people up overhead and body slam them to train shoulders :-P.  Just kidding.   I agree 100%.  I will usually do light front raises to warm up the shoulders before I do dumbbell presses followed by behind the neck presses then laterals and reverse flyes.  Warming up the shoulders before heavy pressing and using slow, controlled reps with a weight you can handle is key to growth and injury avoidance. 

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .