Getting started on shoulders?

Asked by: Daniel Rengo

How do I start training my shoulders?

Dumbbell lateral raise



Lifting laterally activates your posterior deltoids and upper-back muscles. Standing, hold dumbbells with your palms facing each other. Keeping your elbows and knees slightly bent, raise your arms out from your sides in wide arcs to about shoulder level. Slowly return to the starting position.

How long does it take for shoulders to develop?

In this workout—as in other “blueprint” workouts I’ve created—I’ve set 10 weeks as the amount of time you’ll need to see some noticeable gains in your shoulders. During these 10 weeks, you’ll work shoulders twice a week and every other muscle group once.

Should I start with shoulders or chest first?

Because your chest muscles are larger than your shoulders, perform chest exercises first in your routine followed by shoulder exercises. However, train the shoulders first in your routine if your shoulders are your weaker muscle area.

How many exercises should I do on shoulder day?

The front deltoids are often used in most pressing movements, and therefore using higher amounts of volume for these can impede recovery and growth. Generally speaking, 6-8 sets of dedicated front delt work per week will suffice, which includes overhead pressing and isolated movements.

What should I start with shoulder day?

The workout consists of two straight sets and then two supersets that work the shoulders from all angles.

1. 1 Push press (Sets 4 Reps 10)
2. 2 Upright row (Sets 4 Reps 10)
3. 3A Seated dumbbell overhead press (Sets 4 Reps 12)
4. 3B Prone reverse dumbbell flye (Sets 4 Reps 12)
5. 4A Standing dumbbell lateral raise (Sets 4 Reps 15)

Can I work shoulders everyday?

Below are a few exercises you can do to widen your shoulders. It’s recommended that you do the exercises one to three times per week with at least one day between sessions. Start with light to moderate weights, and build up duration and intensity. This will help prevent injury.

How do I get nice shoulders?

How to Get Nice Shoulders

1. Focus on posture. Many people already have nice shoulders, but the shoulders are hidden by a slouch or slump in the upper back. …
2. Work the shoulder from all angles. …
3. Tone the rest of your arms.

Are wide shoulders attractive?

A study by Cambridge University of more than 700 women found broad shoulders were the most attractive male asset.

Should I train shoulders on their own day?

Dedicating an entire training day to arms or shoulders is unnecessary for most individuals. Assuming chest and back are being adequately trained, you must consider the fact that both arms and shoulders are subjected to substantial stress.

What should you pair shoulders with?

For instance, you may want to pair your shoulders and arms together since many exercises, such as rows, use both body parts.



Example for advanced lifters

1. Day 1: chest, shoulders, triceps, forearms.
2. Day 2: calves, hamstrings, quadriceps, glutes.
3. Day 3: biceps, back, abdominals, traps, lats.

Do shoulders respond better to higher reps?

Delts generally respond better to high reps, though the front portion can respond well to lower reps. This is why delt-dominant bench pressers tend to have large front delts. But when training to get that rounded-shoulders look, higher reps of isolation work is best. This program will build yours.

Should I go heavy on shoulders?

Even though the Lateral Deltoid’s range of motion goes beyond shoulder height, people do not lift dumbbells beyond their shoulder level. By going up to 45 degrees above parallel, the lateral muscles of the shoulder can be contracted much better.

Should I go heavy or light on shoulder press?

Lighter weights are the real key to getting bigger deltoid muscles much faster, and ultimately to being able to lift more on your heavy compound lifts done with a barbell. So get ready for the hardest “light” set you’ve ever done!

How many reps are best for shoulders?

In general, to build strength and size, you want to do 3 to 6 sets of 6 to 12 reps, according to the ACE. For most moves, 3 sets of 8 to 12 reps is a good place to start while keeping your injury risk to a minimum.

How many times a week should you work shoulders?

Our shoulders are a fairly big muscle group, but similar to our backs, most shoulder exercises have a fairly poor strength curve, and so it’s hard to stimulate much growth or cause much muscle damage. Many people benefit from training their shoulders as often as 3–4 times per week.

Do you need a shoulder day?

Having a “shoulder day” where you are doing 3-4 or more exercises for the shoulders will exhaust your rotator cuff, and if you push through the fatigue to get your reps in, you will likely develop a problem.

How many sets should you do for shoulders per week?

Shoulders: 8–26 sets per week, including a mix of lifts such as overhead presses, face pulls, upright rows, and lateral raises.

Are shoulders push or pull?

Here are the muscles that perform pushing and pulling movements: Pushing: chest, shoulders, and triceps. Pulling: back, biceps, and forearms.

How long do shoulders take to recover after workout?

48-72 hours is the recommended time for muscle recovery.

What is the best shoulder workout?

Top 10 Best Shoulder Exercises for Men

1. Pushups. Pushups are the ultimate shoulder workout, arguably one of the most fundamental ones for both strength and muscle building. …
2. Incline Bench Press. …
3. Lateral Raise. …
4. Overhead Press. …
5. Standing Cable Pulley Fly. …
6. Crab Walk. …
7. Prone T. …
8. Dumbbell Shoulder Push Press.

What are the worst shoulder exercises?

The 5 Worst Shoulder Exercises are:

• Lateral raises with Palm Down or Thumb Down.
• Behind the Head Shoulder Press.
• Shoulder Upright Rows.
• Triceps Bench Dips.
• Single Arm Rows.

How can I grow my shoulders fast?

Good stretch on the front delt at the bottom. Here up scoop the elbows underneath. Drive them up at the top. And again as long as you avoid bringing them out in front of your body.

Do push ups build shoulders?

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.

How long does it take to build noticeable muscle?

How long it takes to build muscle and see results. Gaining muscle is a slow process. It can take about three to four weeks to see a visible change. You’ll see some real results after 12 weeks, but it “all depends on your goals, and what type of strength training you are doing,” says Haroldsdottir.