You know that when you wear a t-shirt, the scrawniness of your bony shoulder joints and meat-free collarbones must really turn heads! Just focus on those curls and you’ll look great at all times, but make sure you pump up the arms 1-2 hours before heading out on a Friday night…..
The reality is: your deltoids are tiny. They look like someone’s wrapped a piece of cling film over a pancake and your traps have gone on holiday (they’ll come back when you get a pair).
So when no one is around and after you’ve had a few beers you silently whisper…‘How can I get my shoulders to grow?!’
NOW I WILL TELL YOU SOME SHOULDER BUILDING KNOWLEDGE!
How to get disgustingly large shoulders:
After you’ve thrown away all your horrible v-neck t-shirts and floppy shoes, start a heavy strength program consisting of deadlifts, squats, bench press, overhead press.
Do one exercise per workout for 3-5 sets of 3-5 reps spread over 4 days a week. Or two exercises per workout twice a week. Jim Wendlers 5/3/1 program is awesome, just do it and stop wasting your time.
Keep doing your basic strength program, or a maintenance version, for the rest of your life. Strength is key to all physical progress. So go get some.
Following your strength work on upper body days choose one of the following exercises or something similar:
- Clean and press
- Handstand holds/press-ups
- Push Press
This will get your pressing strength up to par and start building up the deltoids. Train in 3-4 week cycles, focus on strength (3-5 reps) for the first cycle and then hypertrophy (6-8 reps) for the second cycle. Then alternate between the two cycles until big enough to warrant writing your own programs.
Now we need to bring your traps back from their extended holiday, so following your strength work on lower body days choose one of the following exercises:
- Snatch pulls
- Shrugs (any kind, just don’t stick your neck out like a chicken or do ‘circles’. That will make you look stupid and wreck your shoulders)
- Clean pulls
Now your traps should be awake! Train using same reps as above (3-4 week cycles alternating between 3-5 reps and 6-8 reps). Some people think that traps should be trained with high volume, rather than doing more reps per set simply increase the weight and get strong first…the size will come.
Finally, after your upper body strength + assistance workout has been done, do the farmers walk. This will build some mighty shoulders, a grip of steel and some quality total-body strength too. If you don’t have farmers bars, a couple of dumbbells will do. Just walk up and down for 3-4 sets, I’ll leave the distance up to you.
Try this program for 3 months and eat some quality food and you may be in with a chance of getting some good looking shoulders! Plus you’ll be nice and strong which will help you pursue any goal you like.
Basic strength program + focused assistance work = success