Friday, October 2nd, 2009

How to Get Bigger Shoulders

September 28, 2009 by Kris Jones  
Filed under Fitness

The path to bigger shoulders comes through paying attention to detail and a conscious effort to work shoulders exhaustively every three to four days. Shoulders don’t receive the fanfare biceps or bench press do, but more well rounded weight lifters after balanced bodies will try to elevate their shoulder status along with other muscle groups.

To get bigger shoulders, you need three to four exercises per shoulder workout. The best exercises for shoulders are dumbell military press, shoulder shrugs, diagonal front lifts, and cross cable flies. These exercises will help sculpt full shoulders, but to make the muscles bigger weight your workouts toward the heavier side. A good ratio would be 2:1 in favor of heavy workouts.

For heavy workouts, keep the reps low (for example 3×6 or 2×8) and work in 4 exercises. On light days, focus on fatiguing your muscles through massive reps (2×20, 3×16).

No matter what weight you use, force your shoulders to bear the burden. Your shoulders should burn during your workouts from the overload. By overloading your shoulders, you’ll build strength and size.

This video shows perfect form on dumbell shoulder presses:

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