New Year's Resolution 2009 Edition: Mass-Building - Shoulders & Neck

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.

MASS BUILDING SERIES

New Year's Resolution: Mass Building Is your New Year's resolution aimed towards gaining overall mass? Learn and use the most effective methods by utilizing these anatomy descriptions, exercises, and workout plans! [ Click here to learn more. ]

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.

Basic Shoulder and Neck Anatomy and Physiology

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.

Main Shoulder Muscles

Anterior Deltoid

The anterior deltoid is also known as the front deltoid.

• Origin: lateral third of the clavicle.
• Insertion: deltoid tuberosity of the humerus.
• Action: abduction, horizontal flexion, and medial rotation of the humerus.

Medial Deltoid

The medial deltoid is also known as the middle deltoid.

• Origin: acromion.
• Insertion: deltoid tuberosity of the humerus.
• Action: abduction of the humerus.

Posterior Deltoid

The posterior deltoid is also known as the rear deltoid.

• Origin: spine of the scapula.
• Insertion: deltoid tuberosity of the humerus.
• Action: abduction, horizontal extension, and lateral rotation of the humerus.

Trapezius

The trapezius, also known as the traps, is divided into three portions: superior fibers, middle fibers, and inferior fibers.

• Origin (superior fibers): external occipital protuberance, ligamentum nuchae, and spinous process of C7.
• Insertion: lateral third of the clavicle and the acromion.
• Action: elevate the scapula.
• Origin (middle fibers): spinous process of T1-T5.
• Insertion: spine of the scapula.
• Action: retract the scapula.
• Origin (inferior fibers): spinous process of T6-T12.
• Insertion: root of the spine of the scapula.
• Action: depress the scapula.

Supraspinatus

The supraspinatus is the first of four muscles that comprise the rotator cuffs.

• Origin: supraspinatus fossa.
• Insertion: greater tuberosity of the humerus.
• Action: abduction of the humerus and stabilization of the glenohumeral joint.

Infraspinatus

The infraspinatus is the second of four muscles that comprise the rotator cuffs.

• Origin: infraspinatus fossa.
• Insertion: greater tuberosity of the humerus.
• Action: external rotation.

Teres Minor

The teres minor is the third of four muscles that comprise the rotator cuffs.

• Origin: middle half of scapular border.
• Insertion: greater tuberosity of the humerus.
• Action: lateral rotation and stabilization of the head of the humerus.

Subscapularis

The subscapularis is the fourth of four muscles that comprise the rotator cuffs.

• Origin: anterior surface of subscapularis fossa.
• Insertion: lesser tuberosity of the humerus.
• Action: extension, adduction, and stabilization of the glenohumeral joint.

Main Shoulder Joints

Glenohumeral Joint

The glenohumeral joint is the main joint of the shoulders. It allows the arm to move in a circular rotation.

• Type of joint: synovial ball-and-socket.
• Movement: flexion, extension, abduction, adduction, lateral rotation, and medial rotation.

Acromioclavicular Joint

The acromioclavicular joint allows the arm to be raised overhead.

• Type of joint: synovial gliding.
• Movement: rotation.

Sternoclavicular Joint

The sternoclavicular joint allows for rotary movement of the clavicle.

• Type of joint: synovial saddle.
• Movement: protraction, retraction, elevation, and depression.

Main Neck Muscles

Sternocleidomastoid

The sternocleidomastoid is divided into two portions: clavicular head and sternal head.
• Origin (clavicular head): anterior surface of the manubrium.
• Insertion: mastoid process of the temporal bone.
• Action: flex, extend, and rotate the neck.
• Origin (sternal head):
• Insertion: mastoid process of the temporal bone.
• Action: flex, extend, and rotate the neck.

Scalenus Anterior

• Origin: transverse processes of the cervical vertebrae of C2-C6
• Insertion: first rib.
• Action: flex the neck laterally.

Scalenus Medius

• Origin: transverse processes of the cervical vertebrae of C2-C7.
• Insertion: first rib.
• Action: flex the neck laterally.

Scalenus Posterior

• Origin: transverse processes of the cervical vertebrae of C4-C6.
• Insertion: second rib.
• Action: flex the neck laterally.

Splenius Capitus

• Origin: ligamentum nuchae and the spinous processes of C7-T3.
• Insertion: mastoid process and the occipital bone.
• Action: extend and laterally flex the neck.

Splenius Cervicis

• Origin: upper thoracic vertebrae of T3-T6.
• Insertion: upper cervical vertebrae of the transverse processes of C1-C3.
• Action: extend and laterally flex the neck.

Main Neck Joint

Pivot Joint

The pivot joint in the neck allows the head to turn from side to side.

• Type of joint: synovial pivot.
• Movement: rotation.

Mass-Building Exercises

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.

External Rotation (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.

Barbell Shoulder Press

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.

Dumbbell Shoulder Press

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.

Machine Shoulder Press

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.

Barbell Clean And Press

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.

Barbell Front Raise

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.

Dumbbell Front Raise

The dumbbell front raise is an isolation movement used to build mass and quality in the anterior deltoids. An alternating arms motion is recommended.

Cable Front Raise

The cable front raise is an isolation movement used to build quality in the anterior deltoids. An alternating arms motion is recommended.

Dumbbell Lateral Raise

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.

Bent-Over Dumbbell Lateral Raise

The bent-over dumbbell lateral raise is an isolation movement used to build mass and quality in the posterior deltoids.

Seated Bent-Over Dumbbell Lateral Raise

The seated bent-over dumbbell lateral raise is an isolation movement used to build mass and quality in the posterior deltoids.

Back Flyes

The back fly is an isolation movement used to build mass and quality in the posterior deltoids. An upside down hand position is recommended.

Barbell Upright Row

The barbell upright row is a compound movement used to build mass in traps. A slightly wider than shoulder-width apart grip is recommended.

Barbell Shrug

The barbell shrug is an isolation movement used to build mass in the traps. A slightly wider than shoulder-width apart grip is recommended.

Dumbbell Shrug

The dumbbell shrug is an isolation movement used to build mass in the traps. An arms by side position is recommended.

Standing Head Harness

The standing head harness is an isolation movement used to build mass and quality in the neck muscles.

Seated Head Harness

The seated head harness is an isolation movement used to build mass and quality in the neck muscles.

Lying Face-Up Neck Flexion

The lying face-up neck flexion is an isolation movement used to build mass and quality in the neck muscles.

Lying Face-Down Neck Extension

The lying face-down neck extension is an isolation movement used to build mass and quality in the neck muscles.

Mass-Building Sets And Rep Ranges

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.

COMPOUND EXERCISE ARTICLE

What Is The Best All Compound Workout? Compound movements build the most muscle and increase strength the fastest. Our forum members share their comprehensive knowledge about compound exercises. [ Click here to learn more. ]

Isolation Exercises

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.

There are two exceptions to the above. The first exception is the cable internal rotation, and dumbbell external rotation, which are isolation exercises used for warm-up purposes in the workout plan. They each require three sets, which consist of 25, 20, and 15 reps with light weights.

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.

ISOLATION EXERCISE ARTICLE

Training The Detail Muscles With Isolation Exercises! The basic (compound) bodybuilding exercises are rightly regarded as foundational movements that build the most amount of mass in the shortest possible time. [ Click here to learn more. ]

Mass-Building Workout Plan

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-

Shoulder Warm-Up
• Internal Rotation (warm-up exercise) - 3 Sets Of 25, 20, 15 Reps
Compound-Set With
• External Rotation (warm-up exercise) - 3 Sets Of 25, 20, 15 Reps

Deltoids

• Barbell Shoulder Press - 4 Sets Of 15, 8, 6, 4 Reps
• Dumbbell Front Raise - 4 Sets Of 15, 10, 8, 6 Reps
Compound-Set With
• Cable Lateral Raise - 4 Sets Of 15, 10, 8, 6 Reps
• Seated Bent-Over Dumbbell Lateral Raise - 4 Sets Of 15, 12, 10, 8 Reps

Traps

• Dumbbell Shrug - 4 Sets Of 15, 10, 8, 6 Reps

Neck

• Standing Head Harness - 3 Sets Of 20, 15, 12 Reps
Compound-Set With
• Lying Face-Up Neck Flexion - 3 Sets Of 20, 15, 12 Reps

Click Here For A Printable Log Of The Week 1 Workout.

Week 2-

Shoulder Warm-Up

• Internal Rotation (warm-up exercise) - 3 Sets Of 25, 20, 15 Reps
Compound-Set With
• External Rotation (warm-up exercise) - 3 Sets Of 25, 20, 15 Reps

Deltoids

• Machine Shoulder Press - 4 Sets Of 15, 8, 6, 4 Reps
• Barbell Front Raise - 4 Sets Of 15, 10, 8, 6 Reps
Compound-Set With
• Dumbbell Lateral Raise - 4 Sets Of 15, 10, 8, 6 Reps
• Bent-Over Dumbbell Lateral Raise - 4 Sets Of 15, 12, 10, 8 Reps

Traps

• Barbell Upright Row - 4 Sets Of 15, 10, 8, 6 Reps

Neck

• Seated Head Harness - 3 Sets Of 20, 15, 12 Reps
Compound-Set With
• Lying Face-Down Neck Flexion - 3 Sets Of 20, 15, 12 Reps

Click Here For A Printable Log Of The Week 2 Workout.

Week 3-

Shoulder Warm-Up

• Internal Rotation (warm-up exercise) - 3 Sets Of 25, 20, 15 Reps
Compound-Set With
• External Rotation (warm-up exercise) - 3 Sets Of 25, 20, 15 Reps

Deltoids

• Dumbbell Shoulder Press - 4 Sets Of 15, 8, 6, 4 Reps
• Cable Front Raise - 4 Sets Of 15, 10, 8, 6 Reps
Compound-Set With
• Dumbbell Lateral Raise - 4 Sets Of 15, 10, 8, 6 Reps
• Back Flyes - 4 Sets Of 15, 12, 10, 8 Reps

Traps

• Dumbbell Shrug - 4 Sets Of 15, 10, 8, 6 Reps

Neck

• Standing Head Harness - 3 Sets Of 20, 15, 12 Reps
Compound-Set With
• Lying Face-Down Neck Flexion - 3 Sets Of 20, 15, 12 Reps

Click Here For A Printable Log Of The Week 3 Workout.

Week 4-

Shoulder Warm-Up

• Internal Rotation (warm-up exercise) - 3 Sets Of 25, 20, 15 Reps
Compound-Set With
• External Rotation (warm-up exercise) - 3 Sets Of 25, 20, 15 Reps

Deltoids

• Barbell Clean and Press - 4 Sets Of 15, 8, 6, 4 Reps
• Dumbbell Front Raise - 4 Sets Of 15, 10, 8, 6 Reps
Compound-Set With
• Dumbbell Lateral Raise - 4 Sets Of 15, 10, 8, 6 Reps
• Bent-Over Dumbbell Lateral Raise - 4 Sets Of 15, 12, 10, 8 Reps

Traps

• Barbell Shrug - 4 Sets Of 15, 10, 8, 6 Reps

Neck

• Seated Head Harness - 3 Sets Of 20, 15, 12 Reps
Compound-Set With
• Lying Face-Up Neck Flexion - 3 Sets Of 20, 15, 12 Reps

Click Here For A Printable Log Of The Week 4 Workout.

Conclusion

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!

References

1. Anatomy And Exercises Main Page!
2. Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams

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