Part One: Shoulders.

By: Richard Choueiri

Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.

Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!

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Today's focus is on the shoulder muscles, which primarily consist of the deltoids and traps.

Shoulder Anatomy

Let's first look at the anatomy of the shoulders, so you know exactly which muscles you will be training.

Anterior Deltoid:

The anterior deltoid, also known as the front deltoid, originates from the lateral third of the clavicle, and inserts on the deltoid tuberosity of the humerus. Its main functions are to flex and medially rotate the humerus.

Medial Deltoid:

The medial deltoid, also known as the middle deltoid, originates from the acromion, and inserts on the deltoid tuberosity of the humerus. Its main function is to abduct the humerus.

Posterior Deltoid:

The posterior deltoid, also known as the rear deltoid, originates from the spine of the scapula, and inserts on the deltoid tuberosity of the humerus. Its main functions are to extend and laterally rotate the humerus.

Trapezius:

The trapezius, also known as the trap, is divided into three portions:

1. Superior fibers
2. Middle fibers
3. Inferior fibers

The trapezius as a whole originates from the external occipital protuberance, ligamentum nuchae, and spinous processes of C7-T12.

The superior fibers insert on the lateral third of the clavicle and the acromion, the middle fibers insert on the spine of the scapula, and the inferior fibers insert on the root of the spine of the scapula. The superior fibers elevate the scapula, the middle fibers retract the scapula, and the inferior fibers depress the scapula.

Mass Building Exercises

Now that you know the anatomy of the shoulders, it's time for you to learn about their mass building exercises.

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.

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Barbell Shoulder Press.

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.

Click Image To Enlarge.
Dumbbell Shoulder Press.

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.

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Barbell Clean And Press.

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.

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Barbell Front Raise.

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.

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Dumbbell Front Raise.

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.

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Dumbbell Lateral Raise.

Seated Dumbbell Lateral Raise
The seated dumbbell lateral raise is an isolation movement used to build mass and quality in the medial deltoids.

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Seated Dumbbell Lateral Raise.

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.

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Seated Bent-Over Dumbbell Lateral Raise.

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.

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Barbell Shrug.

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

Click Image To Enlarge.
Barbell Shoulder Press.

Lying Incline Dumbbell Reverse Fly
The lying incline dumbbell reverse fly is an isolation movement used to build mass and quality in the posterior deltoids.

Click Image To Enlarge.
Lying Incline Dumbbell Reverse Fly.

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.

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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.

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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 workout each week. After the fourth week is completed, the workout cycle needs to be repeated.

Week 1
• Barbell Shoulder Press - 4 sets of 15, 8, 6, 4 reps
• Dumbbell Front Raise - 4 sets of 15, 10, 8, 6 reps
• Dumbbell Lateral Raise - 4 sets of 15, 10, 8, 6 reps
• Seated Bent-Over Dumbbell Lateral Raise - 4 sets of 15, 12, 10, 8 reps
• Dumbbell Shrug - 4 sets of 15, 10, 8, 6 reps

Click Here For A Printable Log Of Week 1.

Week 2
• Dumbbell Shoulder Press - 4 sets of 15, 8, 6, 4 reps
• Barbell Front Raise - 4 sets of 15, 10, 8, 6 reps
• Seated Dumbbell Lateral Raise - 4 sets of 15, 10, 8, 6 reps
• Incline Lying Dumbbell Reverse Fly - 4 sets of 15, 12, 10, 8 reps
• Barbell Shrug - 4 sets of 15, 10, 8, 6 reps

Click Here For A Printable Log Of Week 2.

Week 3
• Barbell Clean and Press - 4 sets of 15, 8, 6, 4 reps
• Barbell Front Raise - 4 sets of 15, 10, 8, 6 reps
• Dumbbell Lateral Raise - 4 sets of 15, 10, 8, 6 reps
• Incline Lying Dumbbell Reverse Fly - 4 sets of 15, 12, 10, 8 reps
• Dumbbell Shrug - 4 sets of 15, 10, 8, 6 reps

Click Here For A Printable Log Of Week 3.

Week 4
• Dumbbell Shoulder Press - 4 sets of 15, 8, 6, 4 reps
• Dumbbell Front Raise - 4 sets of 15, 10, 8, 6 reps
• Seated Dumbbell Lateral Raise - 4 sets of 15, 10, 8, 6 reps
• Seated Bent-Over Dumbbell Lateral Raise- 4 sets of 15, 12, 10, 8 reps
• Barbell Shrug - 4 sets of 15, 10, 8, 6 reps

Click Here For A Printable Log Of Week 4.

Conclusion

Make this New Year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 2 of this series.

References:

http://www.bodybuilding.com/fun/anatomy.htm
Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams

richard_choueiri@yahoo.com

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