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Shoulder Training 101 in Six Steps

Time To Grow Those Delts!

Posted by ColossusFitness - August 12th, 2015

Welcome to shoulder training 101 with Colossus Fitness. We hope this helps you out with building some nice bowling ball shoulders! Here are some of our tips!

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It seems that too many people have issues with building their shoulders. The fitness community commands huge shoulders to be essential for a desirable physique. However, this can be often seen as unachievable for natural lifters.

We too were like you, we were those kids in the gym with big arms and a solid chest with a stringer draped over our forward hanging shoulders. This is only impressive to non-lifters. If you want to impress the top tier lifters, you’re going to have to step up your delt game.

We have put together a video that explains our six steps to achieving the shoulders you’ve always desired.

The six steps are:

  1. (3:42) - Work the shoulder evenly
  2. (4:15) - Have a separate day for shoulder training
  3. (5:28) - Add a weak point training day into your routine and include whichever part you’re lagging. i.e) rear delts
  4. Include supersets and dropsets
  5. Don’t forget about machines and cables! Mix it up!
  6. Use mind muscle connection. Control the weights, don’t let the weights control you.

It is important to learn the structure of the shoulder entirely to maximize your gains. Knowing which delt head you are working by performing a particular exercise, can often help you put together a solid shoulder routine. If you’re an intermediate to advanced lifter, this is probably a refresher for you. Still, for those of you who don’t know, the shoulder is comprised of three major heads.

The three heads that the shoulder is made up of are:

- The anterior deltoid

- The lateral deltoid

- The posterior deltoid.

In the gym community, these are commonly referred to as the front, middle and rear delt.

Front (Anterior) Deltoid

The Anterior Deltoid is located on the front of your shoulder just above your chest muscles. It is mainly responsible for forward pushing movements. This is typically the head that needs the least focus because you already work the front delt when doing bench press movements. This area is also worked when doing many other exercises for the other delt heads. The exercises we included are: straight-arm shoulder raise and shoulder press.

Side (Lateral) Deltoid

Because of their proximity to the other deltoid heads, the side delts are used in nearly all shoulder exercises, even if to a small degree.  The side delts are worked during any lateral movements you perform for delts. The exercises we included are: straight-arm lateral raise, smith behind the head press, and lateral delt machine.

Rear (Posterior) Deltoid

Strengthening your rear delts will ensure that you are able to maintain proper posture. The rear delts seem to be the most commonly neglected of all three heads of the shoulder. Any shoulder movements in which you are pulling backwards will work your rear delts. The exercises we included are: open arm rear delt and face pulls.  


We hope that the steps and explanations provided will help you all with achieving nicely proportioned shoulders! Now let the gains begin!

If this article helped you and you'd like to learn more ways to maximize your results, SIGN-UP for the Platinum Membership today!

Related Videos:

How To: Shoulder Warm-Up: Increase Mobility & Injury Prevention!

Related Articles:

The Posterior Deltoid

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Top 3 Shoulder Exercises

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Clearly photoshopped my shoulders over yours Kyle ;)


Great article! I love the focus on all around shoulder development. Fewer things look freakier than shoulders that hunch forward because of priority paid to those muscles that the owner can see in the mirror!

ColossusFitness  Edit  Delete  Close

all around shoulder development is defintely important! it's so true man, i couldnt have said that better myself! @philflorey


Colossus and Scott on one page giving informative workout tips! Great information and video I might add in order to enforce what is being said to you. Now you read about it and see it thanks to great team player who work as a team in order to make it happen Nation!

ColossusFitness  Edit  Delete  Close

you're the best! we're both super happy this can be of help to you, and everyone else. go kill it :) @idris

Scott_Herman  Edit  Delete  Close

Thanks bro!!  @colossusfitness crushed this article!  Great info!


All about that golden ratio - fantastic article!


Now this is some quality content @colossusfitness!!  Great job guys! But when are you going to teach us how to have cobweb shoulder veins like Kyle??? haha

ColossusFitness  Edit  Delete  Close

Ahaha thanks @scott_herman , i've made a video on it but now that you mention it that i'll make sure it's my next blog article up here :)


This article is gold! great job guys


Great tips @colossusfitness! Smash those shoulders!!


Great article boys!


do you even shoulder? yes in 1, 2 ... 6 ! Watch it ! haha good article.


Does this mean there will be a shoulder training 102? 

ColossusFitness  Edit  Delete  Close

well, that's defintely a solid idea!