Build Big Deltoids
Building big deltoids is not for the weak of mind or heart - a deltoid workout, when done correctly, will
absolutely destroy you. But, this is what needs to be done to get those cannonball sized deltoids and an impressive
If you are truly willing to put yourself through the pain to build big deltoids then you need a routine that
will teach you how to build shoulders.
In this article, I will discuss some of the best tactics for building bigger deltoids and a routine that will
surely get you the results you want.
First, if you really want to be successful in the gym and on shoulder days it is important that you learn the
anatomy of the area. As many fitness professionals say, “a smarter lifter is a better lifter”.
Understanding the function and placement of the shoulder muscles will help your target them better. The shoulder
area is made up of seven different muscles, they are the: serratus anterior, pectorialis minor, subclavius,
sternocleidomastoid, levator scapulae, rhomboid major/minor, trapezius, and deltoid.
These muscles are responsible for moving your arm up and down, front to back, and anywhere in between. They
attach to the clavicle, scapula, or humerus and form what is commonly known as the shoulder cap. Most shoulder
exercises will focus on the deltoids and work the remaining six muscles indirectly.
Now that you understand the anatomy of the area, you need to make shoulders a priority in your workout. If you
shoulders are truly lacking, then I would suggest working them on the first day back from an extended rest. For
example, if you workout 5 days a week from Monday-Friday, perform shoulders on Monday after your two days of rest.
This will ensure that your shoulders are fully rested and you can give everything in your workout to make them
To guarantee that your deltoids grow you need to keep your intensity high during all exercises. This means doing
whatever you need to do to keep your pump and overload the muscle. Building muscle only comes from when you
overload the muscle and really fatigue it. Therefore, your sets should be in the range of 1-3 and your reps should
be between 5-8. This is ideal for hypertrophy.
A great way to increase deltoid size is by doing partial reps. Partial reps are performed after your normal
locked-out reps and function to burn out the muscle and keep intensity high. To start your shoulder routine, try
the overhead press machine. You should pick a weight that you can perform around 5-8 reps with.
After you have completed these reps, continue trying to lock-out. It will be nearly impossible and you may only
get half-way, but aim for as many as possible. Keep doing this until you can no longer lift the weight up. Do this
for 2 sets.
Perform partial reps with the seated barbell shoulder press, dumbbell upright rows, and dumbbell lateral raises.
Forcing your shoulders to complete failure on each exercise will give you a pump like you’ve never felt before.
Remember, it is going to be hard but if you really want those monster shoulders you need to do whatever it
If you are in a hurry and want to find one of the most optimal techniques for building strong, shapely
shoulders, go straight to:
And learn the secrets of the pros!