2. The snatch – an awesome lift that builds the ends of the traps like no other exercise.
3. Inclined shrugs – lie face down on an inclined bench a perform a shrug using dumbbells.
4. Hit them twice a week.
Focusing on one area more than the others can be a great way to see results faster. If you’re doing a body-part split, add in another couple shoulder sets into your routine. Add them in after a workout. If you’re doing an upper/lower split, do the same.
Here’s an example of how you can structure your split.
Upper/Lower
Day 1 – Upper
2 exercises of every muscle group + 1 extra for shoulders.
Day 2 – Lower
Rest
Day 3 – Upper
(same as Day 1)
Rest
Day 4 – Lower
By working the muscle group for 6 sets a week in comparison to 4, with the 3 days of rest in between each upper body workout, you’re going to see results faster than normal. You can cycle different muscle groups into this scheme every 8 weeks.
5. My 3 favorite shoulder exercises.
1. Lumberjack Press
Grab a barbell. Hold it on your shoulder like you’re carrying a log. When starting on the right side place your right hand in front of your left and vice versa for the left side. Press the weight over your head, pausing for 1 second at the top of the exercise, while pinching your traps and delts. Continue on to the left side.
This is a great shoulders exercise. I suggest doing 4 sets so you can start from each shoulder twice.
Military Press
A great exercise for building the anterior (front) deltoid. Try and add weight each week, but also mix up your cadence. Try going fast on the press, then slow on the way down (3 second count), or slow on both the press and the way down.
3-way Laterals
An awesome way to build each area of the deltoid with one exercise. Simply choose a lighter weight, performing a front raise, lateral raise, and bent-over raise in that order. Aim for 30 total reps of 2-3 sets.
Here’s a video I loaded to youtube a while ago with some great training tips on building shoulders:
http://www.youtube.com/watch?v=5dYQYY-BvkU
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