Your Guide to Massive Delts

Published: 29th June 2010
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Having great, wide shoulders is every man's dream. What better than wide, muscular shoulders to define a man of power and strength. But, not every man is genetically gifted to have wide shoulders. But, every man can build wider shoulders than they already have. The key is to know what to do to build a great set of shoulders.

You must understand that there is three heads to the shoulder muscles. You have the front deltoids, the side deltoids, and the rear deltoids. You must develop all of the heads of the shoulder girdle to achieve full and complete devolpment. And to complete the overall look of having wide shoulders, you must also develop your trapezius muscles.

The first thing you need to do is to start building some serious size, and military barbell presses are great for that. This works the entire shoulder girdle, putting ultimate mass and strength in the shoulder muscles. I would suggest reps between 8 to 12 reps.

Now, lets begin with your front delts. A great exercise that really stresses the front deltoids are barbell front raises. This particular exercise also works your side delts in conjuctoin with your front delts. I recommend doing reps around 10 to 12 reps.

The next great exercise, which happens to work the front and side deltoids, but also the trapezius muscles, is barbell upright rows. This is another mass building shoulder exercise, like the military shoulder press, that will help you develop very muscular shoulders. You should perform about 8 to 12 reps with this exercise to see some serious muscle growth.

The fourth shoulder exercise is side lateral raises. Side lateral raises work the side deltoids. By working your side deltoids you will get a nice, capped deltoid. You will perform side laterals with dumbbells, doing reps between 8 to 12 reps.

Now on to rear deltoids. And just to let you know, rear delts are the least worked muscles of all the shoulder muscles. Yet, you need to really make sure this muscle is symmetrical with your entire shoulder muscles. The best exercise that focuses on rear deltoids is the rear dumbbell lateral raise. You should be doing reps between 8 to 15 on this particular exercise due to the increased density of the rear deltoids.

The last shoulder exercise is going to focus on the trapezius muscles. Barbell Shrugs directly work your traps, giving you that complete and powerful look. You should do reps of 8 to 12 reps.

Now, you need to do at least 4 to 5 sets for each exercise. The shoulder muscles are a very dense muscle group and you will need more volume to really get some serious growth out of your shoulder muscles.


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