12-Week Shoulder Workout for Mass

 

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12-Week Shoulder Workout for Mass Shoulder Training Mistakes. Training shoulders can be difficult, especially if you make one of these mistakes. Focusing Train Shoulders More Effectively.

In order to train your shoulder more effectively, you’re going to need to follow a few 12-Week Shoulder. Workout Description 1. Band Pull Apart 5 12-15 2. Seated Military Press 4 8-10 3. Standing Dumbbell Press * 4 10 4. Bent Over Rear Delt Fly 3 12 5a. Lateral Raise.

And a choice of either 4-or-5 day splits for those who more experienced. However, whatever level you’re at, any 12-week mass building routine should include the essentials: a solid degree of heavy exercises, free-weights and using a hypertrophy specific rep-range of 7-11 reps. Non-training days require slightly higher fat as there is less need for carbs.

If your body responds well to fat go for the higher end of the ranges prescribed below and vice versa if it performs better on carbs. Training Days: Multiply lean body weight in pounds by 0.3-0.6g Non-training Days: Multiply lean body weight in pounds by 0.7-0.9g. Our Mass-Attack training routine is a 12-week, three-phase plan consisting of four, six, and two weeks, respectively. The first phase is adhering to a hybrid size/strength routine, one that helps prepare your body to endure the stresses to follow.

This shoulder workout routine takes that training philosophy one step further for hardcore gains. After a pair of compound moves, you’ll do two shoulder exercises back-to-back for the targeted deltoid head (Shoulder Workout No. 1 focuses on the front head, Shoulder Workout No. 2 the middle and Shoulder Workout No. 3 the rear delt head).

To build mass, always start your workout with the most demanding exercises—multijoint overhead presses, in the case of the delts—which allow you to push the most weight. In this mass workout, a second multijoint move is next, followed by single-joint moves for each of the three delts heads: front, middle, and rear. The shoulder girdle can rotate almost 360 degrees, so exercises will be performed in many different angles with the use of free weights, machines, and cables. I like to use a low (4-6) rep range with the compound pressing exercises and a moderate (8-12.

This 12-week, back-to-basics approach is all you need. Training. Bodypart Exercises. Abs & Core Exercises.

Arm Exercises. Back Exercises. Chest Exercises.

Legs Exercises. Shoulder Exercises. Fit Couples Training.

Gear. Power. Sports Medicine is one easy way to squeeze even more growth-inducing intensity into your workouts.

Another way to. If you want to try this 12-week shocker again, leave at least eight weeks between cycles. Follow this program twice a week for 12 weeks, use a full range of motion, and apply yourself honestly and consistently and gains will come.

List of related literature:

To develop the shoulders optimally, your routine should include at least one exercise for each head of the deltoid.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

This is the very best deltoid exercise I know, and I always include it in my shoulder routine.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

This exercise is great for developing the rear delts, which are a key to good shoulder development.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

This is why a good shoulder training routine includes exercises to target each of the three deltoids.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Generally, the pressing movements are the nucleus of my shoulder program, because they work the entire shoulder structure as well as the deltoids.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

You needn’t include all four types of exercises in each shoulder workout, but you should aim to perform each type on a regular basis so you develop evenly balanced shoulder muscles.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Occasionally begin your shoulder Workout with barbell shrugs before moving onto the other deltoid exercises so that you can use heavier weights than you can at the end of the WorkOut.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

This transfer is performed to gain shoulder abduction through the supraspinatus and external rotation through the infraspinatus.

“Rehabilitation of the Hand and Upper Extremity, E-Book” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio, Sheri Felder, Eon K Shin
from Rehabilitation of the Hand and Upper Extremity, E-Book
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2020

shoulder external rotation exercises.

“Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio
from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2011

Electromyographicanalysis of the rotator cuff and deltoid musculature during common shoulder external rotation exercises.

“Rehabilitación Ortopédica Clínica + ExpertConsult” by S. Brent Brotzman, Robert C. Manske, Charles E. Giangarra
from Rehabilitación Ortopédica Clínica + ExpertConsult
by S. Brent Brotzman, Robert C. Manske, Charles E. Giangarra
Elsevier Health Sciences, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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31 comments

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  • Good Morning sir,
    I want to know sir, if I train my abdominals everyday, will it be helpful in building abdominal muscles fast, or I should do it differently. Please suggest sir..
    Thanks

  • Problem with shoulders is bones crumbling a bit, seems its possible to solve that by lifting light or no weights to warm up, else you will probably hurt yourself. Sounds right?

  • Trains delts every day for a month>
    All of his muscles grow and he gets high blood pressure>

    Dude obviously did a cycle of something. Just lol. This does work though.

  • Oh look a workout vid in 2019 that’s not a douchebag sitting there and giving me life advice or trying to sell me a dream cough gregogallagher alphadestiny cough

  • Stumbled across your video, good stuff most mistakes in the gym is that people do not go to failure it’s really about proper execution and muscle contractions…your videos are clean and clear keep going. Can you please post a video of arms asni have bad tendinitis in right elbow/ forearm and struggle with feeling the burn

  • i looked through the comments and probably missed the answer to this:
    -is nuclei overload only for while in a caloric even or surplus? any experience with part of this 30 days being in a caloric deficit?

  • Omg that’s it that’s how you can tell if your hitting the muscle in the right way to understand what works best this is actually mad being sore then train again can tell you how to feel even more that’s great thanks man

  • First time watching yalls videos love it so far. Would love to get some help on meal wise for people who need some advice on just cutting a little more body fat.

  • With w position, do you move up the weight of the dumbbell as time goes on? And will all these exercises cover every shoulder muscles that need to be worked?

  • How come many professional (or at least very experienced) lifters/bodybuilders on Youtube have sloppy form or lift so fast?
    I thought time under heavy load was crucial to development, but so many huge guys do their whole movement in under 1 second and often while swinging to some extent which of course helps move heavier weights but also takes away from fully engaging the intended muscle group… so why are they so huge? Genetics? “Mexican supplements”? Are the concepts of time under stress and proper form overrated? Obviously the pros know what they’re doing or they wouldn’t look like they do, but they don’t seem to practice what they preach. Am I missing something here?

  • Awesome video! Imagine now how kids will be arguing in school… Instead of “My dad would beat your dad” It will be: “My mom would beat your dad and mom and dog and… “

  • That’s some dedication for your ass right there! “I was broke didn’t know where I was gonna live, so I decided to train my shoulders every day…” �� not “get a job”… but train shoulders every day! Oan this is interesting and I believe I’ll give it a try starting tomorrow! Thanks for uploading

  • I know a British female body builder, she did the associated drugs and got huge, looked like that if not bigger. Years later she is off it but still works out hard but no matter what does not grow in the same way due to being off of gear. That woman in the vid is part man no doubt about it.

  • Listen man… I’ve trained like this for year’s lol people think I’m on sweets steroids etc I’d love it… Please people try this it bloody work’s honestly no pain no bloody gain!! ��������

  • Hey mate, could you please assist with dumbbell exercises at home alongwith the segregation of 6 days in a week wherein need to know which part to be trained on which day that would really be appreciative. Thanks a ton in advance.

  • Phil Heath not natural? Say it isn’t so! I always get annoyed when people shit talk and dismiss what pro-bodybuilders say. Sure they’re all juiced up, but that’s a tiny small factor those guys have discipline and work ethic that would shame us all!

  • Why don’t you just try setting dumbbells verticaly at frontal raises and not moving your legs and back during the exercise?I’m pretty sure that that underestimated exercise hits front delts far better than dumbbell presses…

  • I didn’t mind basic training. It taught me that something that seems impossible at start can be achieved. Beginners start with 25 reps keep on pushing!

  • Sir, I want to increase my arm and my chest, and how to increase it, you tell me the way, I do the way you say, but after a while, they become like that again.

  • To be honest, i have seen so many youtubers being honest with their workout videos but not with the diet they stick with. I want to know thr proper diet for bodybuilding.

  • I’ve just started lifting this week in small group sessions with a trainer. I was diagnosed with MS four years ago and I’m tired of using that as an excuse for not being fit and strong. I wanna see how much gains I can make before my 30th birthday next year.

  • I’d love more nuclei workouts, one for each muscle of the body. I’ve finished the biceps nuclei…loved it, felt it. Next, after 5 days off from any weight workout period, I’ll be starting up again and doing triceps nuclei…or perhaps shoulder nuclei.

  • Shoulder Workout Summary:
    0:21 (Lateral Raise) {20 Reps/5 Sets}
    0:50 (Front Raise) {20 Reps/3 Sets}
    1:17 (‘W’ Raise) {20 Reps/3 Sets}
    1:44 (Bent Over Side Lateral Raise) {20 Reps/3 Sets}
    2:08 (Arnie Press) {15-20 Reps/3 Sets}
    Need: Dumbbells, Weighted Plate (don’t know the real name), ( 1:59) whatever the hell that is.
    p.s, does anyone know a substitute for the bent over side lateral raise? I only have barbells, dumbbells, and a weighted plate.

  • I am Gym helper job interest 6 months free my document complete 8860288667 call me please jii
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  • Guys, NEW VIDEO! My go-to shoulder workout for growth (Works perfect on lagging deltoids) https://www.youtube.com/watch?v=pKrmcx6K35A

  • Amazing form. How important is amount of weight compared to time under tension? And for the standing shoulder press, what advantage does the rotation have?

  • Well..walking with your DB wont grow your delts would fatigue your muscle growth, secondly you dont need to go heavy on this wxercise lateral rise focus on the full rage of motion. 2 exercises to load heavier 1seated military shoulder press, over head press, little tip dont use machines for growth machines are only for isolation the muscles

  • a request to my shredded brother from another mother thay to please make a video on muscle imbalaces like unequal chest sizes, arm size unequality…please waiting for your video.

  • Think about this, some women and men have definition on their stomach eating like crap. Some of them are athetic and have no problem excersing. Some are skinny and some are big. Some have big muscle and some don’t. Sooo, we look at the big person and say you are big and on tren. Because that person is skinny and small, he is not on tren. It’s all on person by person. We are not all created equal. ��

  • doing all ur workouts as it is…seeing a lot of improvement…sometimes ppl think i m crazy with so much weights and reps….Thanks Man!!

  • Nice shoulder routine! i do everything you do but not superset. i switched from shrugs to farmer carries now at the end. Great for traps and shoulder tendons also functional.