Content

• To step
• Method 1 of 4: Developing the anterior deltoid muscles
• Method 2 of 4: Developing the lateral deltoids
• Tips
• Warnings

There are three main muscles in your shoulder: the anterior deltoid, medialis, and posterior. You will need to develop all of these muscles for strong, balanced shoulders. Use compound movements involving multiple joints to strengthen your deltoid muscles. Focus on overhead press movements, such as the dumbbell shoulder press.

To step

Method 1 of 4: Developing the anterior deltoid muscles

1. Stand in the starting position. This exercise is best done standing up. Hold the barbell or dumbbells with the palm facing forward, slightly wider than your shoulders. Keep the weight overhead, just above shoulder level.
   • You can also do this exercise while seated, although the seated version doesn't exercise your core as much. If you have problems with your lower back, stick to the seated version. Sit on a bench with vertical support for your back. Keep your back straight and your feet firmly on the floor.
2. Lift heavy. The shoulder press develops muscles most efficiently with a high weight and few repetitions. Start with 2-4 sets of 4-8 reps each.

Method 2 of 4: Developing the lateral deltoids

1. Don't work too fast. Try 1-2 sets of 10-12 reps, or 4 sets of 6-10 reps, giving yourself 60-75 seconds of rest between each set. Make sure to lift the weight at a steady pace: one second with your arms down, and two seconds with your arms up.
   • You can do a few spins with the shoulder joint or shrugs between each set.
2. Lift heavy weights and focus on small gains. Try to be able to do a little more with each workout.When working your shoulders, lift heavy and stick to 4-7 reps per set. Increase the weight or the number of reps a little bit with each workout. In this way you will start to see a lasting pattern of muscle development.
   • Train according to the method of "progressive overload". Lift more and more weight every week so that you keep pushing the limits of your muscles. You don't get bigger shoulder muscles without getting stronger.
   • Suppose you pushed 20 pounds with the shoulder press during the last workout, in sets of seven reps. Next time, force yourself to do 8 reps with the same weight. Alternate it by doing seven repetitions with a maximum of 25 kilos.
3. Develop all three heads of the deltoid muscles. The shoulder muscles are made up of three parts: the front (anterior) head, the lateral (middle / medial) head, and the rear (posterior) head. Try to build muscle in each of these areas to balance your shoulders. The wider and thicker your shoulders are, the more impressive they will look.
4. Create a varied training schedule. Choose four or five workouts that alternately target your anterior, medialis, and posterior deltoid. Alternate the exercises quite often so that you don't end up in a rut. For maximum profit you should combine heavy sets with short rests.
   • Alternate the number of repetitions. Some days you try to overload the shoulder muscles with a heavy set and few reps, and other days you do many reps in sets with a slightly lower weight.

Tips

• Force yourself into concentric muscle failure with every set. This means, go to the point where you can't do any more reps without affecting your posture.
• Focus on quality, not quantity. Never sacrifice good performance for more reps. Progress with care so that you can develop shoulder muscles with maximum results.
• Search the internet for new exercises. A varied exercise routine can help build balanced muscle and help keep things interesting for you. Be careful when trying new workouts, especially if they involve heavy weights!
• Track your progress weekly. Keep improving the previous week's score in reps or resistance. Work on maximizing your results.

Warnings

• Be patient. If you over-train your shoulder muscles, you will hinder your progress. Avoid doing isolation exercises for the front and rear heads.