Shoulder Workout - Hitting the Targets

The musculus deltoideus or delts, are the primary muscles targeted in a shoulder workout. Each deltoid muscle consists of three individual and distinct sets of muscle fibers, including the anterior, posterior, and middle or lateral fibers, making the deltoid muscle a pennate muscle, a muscle whose fibers make it generally more stable, allow it to produce more force, but make it less flexible than other muscles.

Whether you're doing a shoulder workout to build mass or to sculpt, it is always important to target all three of these muscle fibers for optimal results and for complete development of this muscle.

Since the deltoid muscle consists of three individual sections, and each section has its own individual action, it is important to use an exercise that specifically targets each individual section in order to properly develop the entire shoulder.

Exercises that involve pressing actions and movements are a great way to develop the front deltoid. The middle or lateral section of the deltoids can be trained using exercises like lateral raises or fly exercises, as well as overhead pressing. To develop the rear deltoid, exercises like bent-over lateral exercises are usually preferred.

The following are two sample shoulder workouts (one for beginners and one for more advanced individuals) that are sure to help you develop each section of the deltoid muscle.

Workout #1 – Beginners

• Shoulder Press – Using a barbell or a pair of dumbbells, do 4 sets of repetitions. Begin with 10 repetitions for the selected weight, then do 2 less repetitions for each subsequent set (i.e. 4 sets of 10, 8, 6, & 4).
• Lateral Raises – Take a similar approach as the shoulder press, except with 3 sets instead of 4. Begin with 12 repetitions, then 10, then 8.

• Shoulder Shrugs – Not technically part of the shoulder, but pretty close. The trapezius muscles are often trained on “shoulders” day in a bodybuilding split. Using a barbell (or even a pair of dumbbells), you should again complete 3 sets in this exercise with 10, 8, and 6 repetitions in each successive set.

This workout is simple and straightforward. It targets all three areas of the deltoid muscle to ensure that it is properly developed. As you progress, you can change the type of exercise as well as the number of repetitions. However, always make sure to target all three areas for proper deltoid development.

The advanced shoulder workout is a little more difficult. The basic exercise is the standing shoulder press, which requires a lot more balance and overall co-ordination. It has the advantage of training the body as “one piece” which is essential for full-body strength, and assists with your performance in other lifts or sports.

Workout #2 – Advanced

• Standing Shoulder Press – Perform 3 sets of 6-10 repetitions. Use higher reps more for muscular hypertrophy, and lower reps with higher weight for strength. Remember to breathe!

• Lateral Raises – Take a similar approach as the shoulder press, except with 3 sets instead of 4. Begin with 12 repetitions, then 10, then 8. Optional: substitute these for lying lateral raises to get deeper and more complete middle-shoulder workout.

• Bent-Over Rear Delt Flys – Complete 3 sets of 10 during this section of the workout.

As with any shoulder workout, or any type of weight lifting exercise, it is always important to warm up properly. Whether you're doing a beginner or and advanced shoulder workout, always take the time to warm up. Yes, we know this should probably have been written before the exercises, but hey, we know you'll just skip passed it – that's why it's at the end.

A good warm up should take anywhere from 5 to 15 minutes. To warm up your shoulders for a workout, begin with a little cardio. There's nothing wrong with getting the old plasma flowing. Do some stretching, especially arm stretches, and add a few arm circles to loosen up the joints. Forget the abdominal work out, a little warm up, together with either one of these workouts and you'll be well on your way to developing those so-called cannonball deltoid muscles that all the girls are into these days.



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