The PERFECT Science-Based Shoulder Workout for Mass

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Shared January 6, 2020

If you want to build well-rounded delts, there are two things that have to happen: For starters, you’ve got to understand the anatomy and physiology of the shoulders. Once you understand what muscles are involved and, more importantly, what function they’re responsible for, choosing the right exercises and how to perform them more effectively becomes obvious.

Second, once you’ve chosen what exercises you’ll be performing, focus on progression. If you’re performing the right exercises using proper form and gradually increasing the load (i.e. increasing reps without sacrificing weight or increasing weight without sacrificing reps), your shoulders will grow.

In this video I want to, briefly, go over the basic anatomy of the deltoids and their functions, and then I want to go over what is, in my opinion, the perfect science based shoulder workout for mass.

Shoulder Workout for Mass:

Day 1: Shoulders – Strength

OHP 5x5
Wide-Grip Upright Row 3x8
Lateral Raise 3x8-10
Reverse Pec Deck 4x10-12

Day 2: Shoulders – Hypertrophy

Seated DB Press 3x10
Egyptian Cable Lateral Raise 3x10-12
Rear Delt Cable Pull 4x15

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References:
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https://www.ncbi.nlm.nih.gov/pubmed/3...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://deepblue.lib.umich.edu/bitstr...
https://sci-hub.tw/10.1519/jsc.0b013e...



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