{"id":21848,"title":"How to train for big shoulders","description":"Welcome to TGD The Gym Days workout and training blog. In our latest blog article we will be discussing the best ways and the best exercises to grow some mammoth shoulder. How to make your shoulders pop, Shoulder exercises for Size and Shoulder workout plan for this big boulder shoulders.","content":"<h2><a target=\"_blank\" href=\"\/tgd-clothing\/\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/fan6py8od1dpnk1gwtnwawvdntee9fzbhn3ia4fxrjys5vvh.jpg.jpg?w=1140&amp;v=2\" alt=\"A muscular person wearing a white tank top, showcasing well-defined shoulders and upper body muscles, with a blurred background suggesting an outdoor setting.\" title=\"A muscular person wearing a white tank top, showcasing well-defined shoulders and upper body muscles, with a blurred background suggesting an outdoor setting.\" \/><\/u><\/a><u>Best exercises to do for big shoulders.<\/u><\/h2><blockquote><p>Shoulder workouts are so important, just as much as leg day is. Having big shoulders gives you that wider bigger look. Big traps and massive side deltoids make you stand out and show everyone your dedication to gym and fitness.<\/p><p>In this blog you will discover what I think are the best shoulder exercises and how to do these deltoid exercises. From front delts, side deltoids and rear.<\/p><p>What would make this better is oversized clothing, they fall of the shoulders and make you look big and bulky, check out our range of <a target=\"_blank\" href=\"\/collection\/mens-oversized-t-shirts\/\" rel=\"noreferrer noopener\"><u>oversized tops for gym motivation.<\/u><\/a><\/p><p>It is solely down to how you feel you can cope with X amounts of shoulder day sessions.<\/p><p>Personally I mix it up, I use one week of shoulders with chest and then the next week with a separate shoulder day, plus then a few on chest day too just to get them popping.<\/p><\/blockquote><p><a target=\"_blank\" href=\"\/collection\/personally-trained-clothing\/\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/d0cb0pkyjnjud8de71bvybs7iwwv73e08y2f5pfeuun7yt5y.jpg.jpg?w=1140&amp;v=2\" alt=\"personally trained written with a graffiti art style with a splash of colours in the background and personally trained written in white in the middle from TGD The Gym Days,\" title=\"personally trained written with a graffiti art style with a splash of colours in the background and personally trained written in white in the middle from TGD The Gym Days,\" \/><\/u><\/a><\/p><h2><u>How to get your shoulders to POP<\/u><\/h2><p>This is a training plan that I used today, and Half way through I could see the side deltoids trying to burst out, this really does give you the ultimate PUMP<\/p><ul><li><p><strong>Side lateral Raises with Arnold presses to warm up<\/strong><\/p><\/li><li><p><strong>Front Plate raises<\/strong><\/p><\/li><li><p><strong>Rear Deltoid Flies<\/strong><\/p><\/li><li><p><strong>Barbell shoulder press (Sit on floor to stop jerking with legs (BURNS))<\/strong><\/p><\/li><li><p><strong>Barbell upright Rows<\/strong><\/p><\/li><li><p><strong>Shrugs for reps an hold<\/strong><\/p><\/li><li><p><strong>Run the rack for side raises, Nothing heavy<\/strong><\/p><\/li><\/ul><p><\/p><p>It doesn\u2019t seem a lot but here you have all the angels covered of the shoulder, nothing gets missed out and everything gets a good old beating.<\/p><p><a target=\"_blank\" href=\"https:\/\/www.airwaav.com\/MAT96347\" rel=\"noreferrer noopener\"><u>discount link for airwaav, click now for 10% off<br \/><img src=\"https:\/\/images.teemill.com\/e6jbqshawbcf2pnqehkkvh2qbjhgszor4gggqq4fjsjhalet.jpg.jpg?w=1140&amp;v=2\" alt=\"image generated by grok for this blog on Airwaav. The image is a unique logo just for this blog to lead you to the Airwaav site.\" title=\"image generated by grok for this blog on Airwaav. The image is a unique logo just for this blog to lead you to the Airwaav site.\" \/><\/u><\/a><\/p><h2><u>Side lateral Raises<\/u><\/h2><p>Warm up with some light weights, I start from the very bottom and work my way up about 5 or 6 dumbbells. this really gets the blood flowing ready for the up coming movements.<\/p><p>Do<\/p><ul><li><p><strong>5 Side raises<\/strong><\/p><\/li><li><p><strong>5 Arnold presses<\/strong><\/p><\/li><li><p><strong>5 rear delt flies<\/strong><\/p><\/li><li><p><strong><u>5 rotary cuff <\/u><\/strong>- Only do these for first 3 sets as gets to heavy for this muscles otherwise<\/p><\/li><\/ul><p><\/p><p>This is one set, make sure you warm up properly so I will do these until the 12 - 16kg mark. By this time your shoulders will be nice and warmed up.<\/p><h2><u>Front Plate Raises<\/u><\/h2><p>This works the front head of the shoulder or the posterior deltoid.<\/p><p>Easy to perform this one but hard to finish.<\/p><p>Start with the 5kg plate and do 10 front deltoid raises. Then take a few seconds off and move up to the 10kg plate, 15kg, 20kg, 25kg. Then stop<\/p><p>Your front would have been worked through the warm up exercises anyway and now they have had there only little go, just to keep them happy for the week and to make sure you are always working all the shoulders when training shoulders. You want it all to grow at the same time and at the same pace.<\/p><p><a target=\"_blank\" href=\"\/product\/moobs-funny-tee\/\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/mgzeemtsurynpok0hbajwrq536fzmypaaq9kbs9i59g0dj8i.jpeg.jpeg?w=1140&amp;v=2\" alt=\"moobs funny mens organic tee for christmas or just some gym fun\" title=\"moobs funny mens organic tee for christmas or just some gym fun\" \/><\/u><\/a><\/p><h2><u>Rear Deltoid Flies<\/u><\/h2><p>Using the bench sit right at the edge so you have enough room to move your arms and dumbbells underneath your legs but in front of the bench.<\/p><p>This really hits them hard, only 4 sets of 10 and dont go ridiculous with the weight or you\u2019ll end up going home early.<\/p><p>This is a small muscle so dont have to punish it much for you to get the burn from this<\/p><h2><u>Barbell Shoulder press<\/u><\/h2><p>With this make sure your sitting on the floor, this will put all the tension on the deltoids. Whilst on the floor you take out the use of the legs, yes you can get a heavier lift this way but we are building and popping the shoulders.<\/p><p>This is all about reps and not weight this workout programme.<\/p><p>Remember the Olympic bar weighs 20kg on its own so warm up with the bar then add small amounts each time.<\/p><p>5 sets of working sets then 2 quick sets of lower weight to finish off with 4 reps<\/p><p><a target=\"_blank\" href=\"https:\/\/amzn.to\/4gNFWeT\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/ggbbuwcs86l9tdxmsnxa0jn9q13x81aaf74e4tufhqwfb3m4.jpg.jpg?w=1140&amp;v=2\" alt=\"image generated by grok so that TGD The Gym Days has this unique logo for amazon audible. This image will take you to the amazon audible page for new subscribers.\" title=\"image generated by grok so that TGD The Gym Days has this unique logo for amazon audible. This image will take you to the amazon audible page for new subscribers.\" \/><\/u><\/a><\/p><h2><u>Barbell Upright Rows<\/u><\/h2><p>Using the same barbell as with the shoulder presses.<\/p><p>Dont pack on the weight as this is a delicate movement and can easily go wrong if performed to much or performed with to much weight.<\/p><p>4 sets of 12, 10, 8 and 6 then stop<\/p><h2><u>SHRUGS for reps and pause<\/u><\/h2><p>This is my favourite finisher for shoulders.<\/p><p>The shrugs really develop and bring out the whole back side of the shoulder.<\/p><p>When performed correctly you can really see the shoulders pop when doing shrugs. There is a challenge on @thegymdays YouTube page, it is hard and a great way to see your progress.<\/p><p>Wack 100kg on the barbell. Do 1 rep and hold for 1 sec at the top of the movement, then straight into 2 reps and hold for 2 seconds, then 3 reps and hold, keep going until you cant do anymore, 6 is a good number to get to.<\/p><p><\/p><h2><u>Final Thoughts on shoulders\u2026<\/u><\/h2><blockquote><p>Proper shoulder training is essential for achieving balanced upper body strength, preventing injuries, and enhancing overall fitness. By understanding shoulder anatomy, incorporating the best exercises, maintaining proper form, and avoiding common mistakes, you can effectively train your shoulders and reach your fitness goals. Whether you're a beginner or an experienced lifter, following these guidelines will help you build strong, well-defined shoulders safely and efficiently. Prioritize your shoulder health and enjoy the benefits of a robust and balanced physique.<\/p><\/blockquote><p><a target=\"_blank\" href=\"\/one-stop-gym-day-shop\/\" rel=\"noreferrer noopener\"><u><img src=\"https:\/\/images.teemill.com\/40r8hjrz5qmd1db4zk8yq7hmgt7xgimq4pkg3tryjm8kmxec.jpg.jpg?w=1140&amp;v=2\" alt=\"the gym days shop displayed in neon lighting to make it stand out with a broken barbell at the front which takes you to TGD The Gym Days one stop gym shop.\" title=\"the gym days shop displayed in neon lighting to make it stand out with a broken barbell at the front which takes you to TGD The Gym Days one stop gym shop.\" \/><\/u><\/a><\/p>","urlTitle":"how-to-train-massive-shoulders","url":"\/blog\/how-to-train-massive-shoulders\/","editListUrl":"\/my-blogs","editUrl":"\/my-blogs\/edit\/how-to-train-massive-shoulders\/","fullUrl":"https:\/\/thegymdays.com\/blog\/how-to-train-massive-shoulders\/","featured":false,"published":true,"showOnSitemap":true,"hidden":false,"visibility":null,"createdAt":1666184516,"updatedAt":1738087672,"publishedAt":1738087534,"lastReadAt":null,"division":{"id":138542,"name":"The Gym Days"},"tags":[{"id":3514,"code":"workouts","name":"Workouts","url":"\/blog\/tagged\/workouts\/"},{"id":3515,"code":"muscles","name":"Muscles","url":"\/blog\/tagged\/muscles\/"},{"id":3566,"code":"shoulders","name":"Shoulders","url":"\/blog\/tagged\/shoulders\/"}],"metaImage":{"original":"https:\/\/images.podos.io\/jesd81jzove6snkxmhkh0joj4c7zeyi7opvjdktuw3glabve.jpeg","thumbnail":"https:\/\/images.podos.io\/jesd81jzove6snkxmhkh0joj4c7zeyi7opvjdktuw3glabve.jpeg.jpg?w=1140&h=855","banner":"https:\/\/images.podos.io\/jesd81jzove6snkxmhkh0joj4c7zeyi7opvjdktuw3glabve.jpeg.jpg?w=1920&h=1440"},"metaTitle":"How to Train for Massive Shoulders","metaDescription":"What should you do to get big shoulders, the secret to a bigger physique is big shoulders, but how do you train your deltoids and traps. 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