Shoulder Workouts

No two people work out exactly the same. Whether it's choice and sequence of exercises, how many sets to complete of each move, how heavy to go and reps completed, length of rest periods, or advanced training techniques and finishing moves, each lifter has his or her own workout DNA.

Individuality can be a good thing, but certain principles make some routines better than others, especially for specific goals.

Pay especially close attention to how exercise choice and order, weight/rep targets, volume, and advanced-training principles can be manipulated to fine-tune a routine for a specific goal. If you find one you like, try it for 4-8 weeks, then go back to your regular workout or try another from the list.

* Goal Overall Delt Mass

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. This is the foundation for a solid mass workout. Keeping the total volume fairly high also promotes muscle growth.

* Goal Building A Foundation

This basic routine consists of an overhead press plus a single-joint move for each of the three delt heads. When possible, start with machines to learn the feel of the motion before graduating to free weights. So long as you adjust the machine for your body mechanics, you're constrained to the proper motion.

* Goal Middle-Delt Growth

Making your shoulders appear wider requires emphasizing the middle delts. Doing so helps broaden your V-taper while creating the illusion of a smaller waist. The key to the workout, of course, is to do more movements that target the middle delts.

* Goal Front-Delt Emphasis

If you like to train chest, you probably already have well-developed front delts. After all, they're engaged in all your pressing moves, especially inclines. But relatively weak anterior delts can be holding you back from a bigger chest, so here's a front-delt-focused workout you can use in place of your regular shoulder routine.

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