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Training advice: Building bigger shoulders

I get asked all the time about my shoulder exercises as they have come on extremely well over the last year! So here's how I build bigger shoulders...

Building bigger shoulders

Firstly, I have to say, there's no better feeling than when your shoulders burn and you're literally watching them expand through each repetition as they fill with blood. I like to get my heavy dumbbell presses out the way first then I'm prepared for all the overload, force reps and drop sets. Once I've done my heavy dumbbell presses, I go onto single arm lateral raises and go moderately heavy again working between 20-24 reps on each shoulder. I hold onto a bench for stability as I'm using a moderately heavy weight! Three sets of the exercise and you are really feeling the pump. [caption id="attachment_3286" align="aligncenter" width="478" class=" "]Like any muscle, to build bigger shoulders, you have to hit them hard Like any muscle, to build bigger shoulders, you have to hit them hard[/caption] After this, I go into 40% of my max weight and do lateral raisers both arms for 3 sets of 50 reps. I'd recommend a spotter on the exercise as you will do anything you can go get the last 15-10 reps out, which can result in poor technique. Technique, like with any part of your body, is key on shoulders as you can lose the contraction through traps, back and chest. A new exercise I have incorporated into my training recently is using a barbell instead of a dumbbell to hit the medial head of your shoulder. 3 sets of 20 reps. That's enough for the medial delts. I move onto posterior delts commonly known as rear delts. I start with dumbbells really targeting the back of the shoulder. At all times I'm looking to keep my elbows forward so the tension is off my back and directly on my posterior delt. The last exercise I do is on the reverse chest fly machine, so like a chest fly but backwards. This hits your rear delts and I'll do three sets till failure on this machine, which is guaranteed to leave you feeling satisfied. Give it ago see what you and the mirror think! Remember after your workout to consume a protein shake to help your muscles recover.
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