Do you want to use a bodybuilding shoulder workout to build muscle? The shoulders are a joint muscle group that people train. However, many lifters make serious mistakes when increasing the size of their deltoids.
This article will discuss the importance of training correctly and the mistakes that prevent shoulder muscles from growing.
We will also discuss a periodization plan, progressive overload, and a protein-based diet. Finally, we will list the best exercises, weight, sets, reps, and forms.
What Are the Primary and Secondary Muscles of the Shoulders?
The shoulder comprises three major muscles: the anterior (front) deltoid, the lateral (side) deltoid, and the posterior (rear) deltoid. The middle deltoid muscle is a combination of the other two.
These muscles work together to lift the arm. The front deltoid allows you to raise your arm forward, the lateral deltoid permits you to lift your arm out to the side, and the posterior deltoid allows you to lift your arm backward.
A rotator cuff is a group of muscles and tendons that attach the humerus (upper arm bone) to the shoulder blade. We often overlook the teres minor and infraspinatus, two rotator cuff muscles.
The supraspinatus is another muscle in the rotator cuff that is often injured. The rotator cuff muscles stabilize the shoulder joint and enable you to lift your arm.
Although this muscle helps lift the arm, they are also susceptible to injury. However, these muscles are essential in supporting the shoulder joint and are vital to resistance training.
What Are the Best Exercises for Building Shoulder Muscle?
There are many exercises that you can do to build shoulder muscle. However, some exercises are better than others. The best exercises for building shoulder muscle are the overhead press, the lateral raise, and the rear deltoid raise.
The overhead press is a compound exercise that works the front deltoids, the lateral deltoids, and the triceps. You will need a barbell and a weight bench to do this exercise. Start by lying on your back on the weight bench with the barbell. Then, press the barbell overhead and return to the starting position.
The lateral raise is an isolation exercise that works out the lateral deltoids. To do this exercise, you will need a pair of dumbbells. Start by standing with your feet shoulder-width apart and your knees slightly bent. Then, raise your arms to the side until they are parallel to the ground. Return to the starting position and repeat.
The rear deltoid raise is an isolation exercise that works the posterior deltoids. To do this exercise, you will need a pair of dumbbells. Start by standing with your feet shoulder-width apart and your knees slightly bent. Then, raise your arms behind you until they are parallel to the ground. Return to the starting position and repeat.
The Mistakes that Prevent Shoulder Muscles from Growing
Bodybuilding is not just about lifting heavyweights. Sure, that’s a big part of it, but you will not see results if you do not do the right exercises and use the proper form. Correctly, training your shoulders means incorporating exercises that target all three heads of the muscle: the front, middle, and rear deltoids.
One of the most common mistakes people make is not using a full range of motion. For example, when you don’t lower the weight, you only work the muscle’s top half. Also, this not only prevents growth but can also lead to injury.
Another issue is not giving the muscles enough time to recover between workouts. Shoulders are a small muscle group and need at least 48 hours of rest before you train them again.
When creating a training, you must include progressive overload and a periodization plan.
One of the most important things to remember when trying to build muscle is the principle of progressive overload. Also, this means slowly increasing the weight and resistance you lift. If you don’t do this, your muscles will not have the stimulus they need to grow larger.
A periodization plan is a training plan that varies the intensity and volume of your workouts over a set period. For example, you might do two weeks of high-volume training followed by two weeks of low-volume training. This type of plan allows your body to recover and prevents burnout.
Another important factor is your diet. Make sure you are getting enough protein to support muscle growth. Bodybuilders typically consume 1-2 grams of protein per pound of body weight each day.
The Best Exercises for Building Shoulder Muscle
You should include a few critical exercises to build shoulder muscle.
So what are the best exercises to include in your shoulder workout? Below is a list of some of the most effective ones:
- Shoulder Press: 3 sets of 8-12 reps
- Dumbbell Lateral Raise: 3 sets of 8-12 reps
- Seated Arnold Press: 3 sets of 8-12 reps
- Front Raise: 3 sets of 8-12 reps
Remember to focus on form and not just on lifting heavyweights. Using proper form will help you target the muscles you are trying to workout more effectively and prevent injuries. Also, use 70%-80% of your one-rep-max weight during each set.
The Last Word on How to Use this Bodybuilding Shoulder Workout to Build Muscle
Building muscle takes time and consistency. First, you must ensure you are doing the right exercises with proper form and using a challenging weight but not too heavy.
You must also focus on your diet and get enough protein to support muscle growth. Finally, don’t forget to incorporate progressive overload and a periodization plan into your routine to see the best results.
With this bodybuilding shoulder workout, you will be on your way to bigger and more muscular shoulders in no time! What do you think? Please share your response in the comment section below.