Broad, powerful shoulders help fill out a t-shirt, give the illusion of a smaller waist, and help you achieve the vaunted v-taper, but most guys often struggle with building massive delts for a variety of reasons.
Far and away the top three reasons are people struggle to grow their delts is:
They don’t train hard enough
Simply put, the vast majority of people lack the ability to really push themselves hard enough in the gym to make progress. Now, we’re not saying you have to verge on puking every time you come face-to-face with the iron, but you do need to struggle and come pretty close to failure in your lifts.
If you can talk on the phone while you’re lifting weights, or if you feel like you can train for another couple of hours after your training session is over, then you aren’t training hard enough.
They use piss-poor form
Lifting heavy ass weights looks impressive, but if you’re doing quarter-reps, using a lot of body english, or letting gravity do all of the work during the eccentric phase of the lift, you’re wasting your time. Using poor form removes a considerable amount of tension from your muscles, which means that they are not performing as much work as you think they are.
You’ll make far better muscle and strength gains lifting a lighter weight with perfect form and control than you will jerking, flailing, and half-repping a heavier weight.
They don’t increase the amount of weight their lifting
If there’s one rule that dictates muscle growth it is this -- if you are not adding weight to the bar over time, you aren’t getting bigger.
Muscles only grow in response to being challenged to lift more weight for more reps. It’s as simple as that.
In other words, if you’re still pressing the same amount of weight for the same amount of reps 6 months from now that you currently are, don’t expect to have grown much at all in size or strength.
Primeval Labs Athlete and IFBB Pro Regan Grimes is one of the hottest names in professional bodybuilding these days, widely regarded for his broad, massive shoulders.
We followed along with Regan during his recent shoulder training workout with fellow IFBB Pro Stanimal. We also got some insider training tips to help those of you who struggle to put on size.
Regan Grimes Shoulder Workout for Mass
1. Seated Dumbbell Shoulders Press: 4 sets, 12 reps
2. Lying Cable Side Lateral Raise: 4 sets, 12 reps
3. Dumbbell Side Lateral Raise: 4 sets, 12 reps
Regan Grimes Shoulder Training Tips for Mass
With that said, let’s take a look at some more shoulder training tips from the man himself, Regan Grimes.
Seated Dumbbell Shoulder Press
When lowering the dumbbells, try to keep the elbows from dropping below parallel to the ground. This helps maintain tension on the delts for longer. When you allow the elbows to drop below parallel, as may people do when performing the overhead press, it removes tension from the deltoid.
Side Lateral Raise
The two big keys to any side lateral raise, whether it be with cables, dumbbells, kettlebells, or resistance bands are:
Lead with the elbow
It’s quite common to see lifters perform lateral raises leading the movement with their wrists and hands rather than their elbows. Doing this minimizes delt involvement and range of motion, which basically means you’re wasting your time performing side delt work.
But more importantly, leading with your wrists places unnecessary stress on the rotator cuff. By leading with the elbow, you keep the focus on your delts and minimize the stress placed on your rotator cuffs.
Do NOT fully extend the arm
This is a rookie mistake many newbie lifters make. Yet when you fully extend the arm and lock out the elbow, it places a tremendous amount of pressure on the elbow joints.
Regardless of what exercise you're doing, it's never a good idea to lock out a joint.
Create a slight bend in the elbow and then lock that position in place to perform your lateral raises. When you start opening and closing the elbow, you start to involve the triceps and reduce tension on the middle delt.
One final tip regarding side lateral raises, especially when performing them on the cable machine -- fight like hell to keep the weight from lowering on every rep. The side delt is an incredibly small muscle and it doesn’t encounter a great deal of time under tension when performing lateral raises the way most lifters do.
The way to get more out of the exercise is to hold the peak contraction for a solid second and then slowly “resist” the weight back down, fighting for every inch.
Regan Grimes Post-Workout Meal
After a grueling shoulder workout, it’s time to refuel the body, replenish glycogen, and flood your muscles with valuable essential amino acids.
Regan’s post-workout meal of choice for this shoulder day was a bowl of steak and rice along with sauteed peppers, onions, and mushrooms.
Regan Grimes “Grimey” Supplement Stack
EAA Max provides all nine essential amino acids to support muscle growth and repair anytime of day. It’s low-calorie, tastes delicious, and provides your msucles with the essential building blocks they need on a daily basis.
Ape Sh*t pre workout is a high energy pre workout that helps you unleash your inner beast and crush it in the weight room!
Take one scoop of Ape Shi*t pre workout 20-30 minutes before training and get ready to experience relentless energy, aggression, performance, and pumps!
Intracell 7 is a premium-grade intra workout supplement supplying your muscles with valuable essential amino acids, hydration support elements, nitric oxide boosters, and rapid-digesting carbohydrates.
Take one scoop pre workout and then mix up another serving to sip during training.
Protein is essential to muscle growth, and no time is protein more important than around your training session. Primeval Labs ISOLIT is a high-quality, delicious tasting 100% whey protein isolate protein powder that supplies 25 grams of fast-digesting, leucine-rich protein in each serving.
Use as needed throughout the day to help meet your protein goals.