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 By: Richard Choueiri
The 2009 edition of the New Year's Resolution: Mass-Building Series has arrived! In this newly updated and improved edition, additional anatomy and physiology is revealed at the basic level, with the inclusion of the many different joints. Also, many new exercises are introduced, and every workout is expanded. Of course, all of the fundamental information from the first series is still present, with some of it revised and updated. This will ensure that you continue the great progress that you've made since last year's mass building New Year's resolution.
For the newcomers, this is your chance to learn all of the vital information to building muscle mass and truly achieving your newly set mass-building resolutions. Today's focus is on the shoulders and neck, which primarily consist of the deltoids, traps, and neck muscles.
Let's first look at the basic anatomy and physiology of the shoulders and the neck, so you know the different parts of the muscle groups, the main joints, and the movements produced.
The anterior deltoid is also known as the front deltoid.
Medial Deltoid The medial deltoid is also known as the middle deltoid.
Posterior Deltoid The posterior deltoid is also known as the rear deltoid.
Trapezius The trapezius, also known as the traps, is divided into three portions: superior fibers, middle fibers, and inferior fibers.
Supraspinatus The supraspinatus is the first of four muscles that comprise the rotator cuffs.
Infraspinatus The infraspinatus is the second of four muscles that comprise the rotator cuffs.
Teres Minor The teres minor is the third of four muscles that comprise the rotator cuffs.
Subscapularis The subscapularis is the fourth of four muscles that comprise the rotator cuffs.
Glenohumeral Joint The glenohumeral joint is the main joint of the shoulders. It allows the arm to move in a circular rotation.
Acromioclavicular Joint The acromioclavicular joint allows the arm to be raised overhead.
Sternoclavicular Joint The sternoclavicular joint allows for rotary movement of the clavicle.
Sternocleidomastoid
Scalenus Anterior
Scalenus Medius
Scalenus Posterior
Splenius Capitus
Splenius Cervicis
Pivot Joint The pivot joint in the neck allows the head to turn from side to side.
Now that you know the basic anatomy and physiology of the shoulders and the neck, it's time for you to learn about their mass-building exercises. Internal Rotation (warm-up exercise) The internal rotation is an isolation exercise used to strengthen the rotator cuff muscles of the shoulder. It is used as a warm-up exercise.
The external rotation is an isolation exercise used to strengthen the rotator cuff muscles of the shoulder. It is used as a warm-up exercise.
The barbell shoulder press is a compound movement used to build mass in the anterior and medial deltoids. The use of a 90 degree inclined bench is recommended, in order to prevent injury and/or hyperextension of the lower back. Also recommended is the use of a slightly wider than shoulder-width apart grip.
The dumbbell shoulder press is a compound movement used to build mass in the anterior and medial deltoids. The use of a 90 degree inclined bench is recommended, in order to prevent injury and/or hyperextension of the lower back.
The machine shoulder press is a compound movement used to build mass in the anterior and medial deltoids. The machine is a great alternative to free weights and is good to use, especially when there isn't a spotter. The use of a 90 degree inclined bench is recommended, in order to prevent injury and/or hyperextension of the lower back.
The barbell clean and press is compound movement used to build mass, density, and power in nearly all muscle groups, especially the deltoids. It is a difficult movement to master and should be performed with lighter weights until correct execution is achieved.
The barbell front raise is an isolation movement used to build mass and quality in the anterior deltoids. A shoulder-width apart grip is recommended.
The dumbbell front raise is an isolation movement used to build mass and quality in the anterior deltoids. An alternating arms motion is recommended.
The cable front raise is an isolation movement used to build quality in the anterior deltoids. An alternating arms motion is recommended.
The dumbbell lateral raise is an isolation movement used to build mass and quality in the medial deltoids. An arms by side motion is recommended.
Cable Lateral Raise The cable lateral raise is an isolation movement used to build quality in the medial deltoids. An arms by side motion is recommended.
The bent-over dumbbell lateral raise is an isolation movement used to build mass and quality in the posterior deltoids.
The seated bent-over dumbbell lateral raise is an isolation movement used to build mass and quality in the posterior deltoids.
The back fly is an isolation movement used to build mass and quality in the posterior deltoids. An upside down hand position is recommended.
The barbell upright row is a compound movement used to build mass in traps. A slightly wider than shoulder-width apart grip is recommended.
The barbell shrug is an isolation movement used to build mass in the traps. A slightly wider than shoulder-width apart grip is recommended.
The dumbbell shrug is an isolation movement used to build mass in the traps. An arms by side position is recommended.
The standing head harness is an isolation movement used to build mass and quality in the neck muscles.
The seated head harness is an isolation movement used to build mass and quality in the neck muscles.
The lying face-up neck flexion is an isolation movement used to build mass and quality in the neck muscles.
The lying face-down neck extension is an isolation movement used to build mass and quality in the neck muscles.
Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the shoulders. Compound Exercises All compound exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 8, 6, and 4 reps with heavy weights, for mass-building purposes.
All isolation exercises in the workout plan also require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 10, 8, and 6 reps with heavy weights for mass-building purposes. There is an exception to this for some exercises for safety reasons. Those exercises consist of 12, 10, and 8 reps with medium to heavy weights for mass-building and safety purposes.
The second exception is the standing head harness, seated head harness, lying face-up neck flexion, and lying-down neck flexion. They each require three sets each. The first set is a warm-up set consisting of 20 reps. The following two sets consist of 15 and 12 reps with medium to heavy weights for mass-building and safety purposes. Some isolation exercises will be performed in compound-sets, which means two exercises will be performed back to back without any rest time in between each exercise.
Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one shoulder and neck workout each week. After the fourth week is completed, the workout cycle needs to be repeated. Week 1-
Deltoids
Traps
Neck
 Click Here For A Printable Log Of The Week 1 Workout.Week 2- Shoulder Warm-Up
Deltoids
Traps
Neck
Click Here For A Printable Log Of The Week 2 Workout.Week 3- Shoulder Warm-Up
Deltoids
Traps
Neck
Click Here For A Printable Log Of The Week 3 Workout.Week 4- Shoulder Warm-Up
Deltoids
Traps
Neck
Click Here For A Printable Log Of The Week 4 Workout.
With all of this information, you should be well on your way to achieving your mass-building New Year's resolution. All you need to do now is apply this knowledge and follow the workouts. You will be in for a surprise once you start packing on the muscle mass!
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