We have a full shoulder workout that is the perfect combination of compound low-rep strength exercises and some higher-rep pump movements.

The way this workout is structured… your shoulders will be ON FIRE!

Just remember: if you are looking to build your dream physique, you have pay some attention to ALL muscle groups! You can dial in your entire training week with Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest and/or steady-state cardio
Thursday: Ultimate Leg Day
Friday: Ultimate Shoulders
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

This is actually Vince’s current shoulder workout, so instead of just filming an instructional video, he let the cameras roll during his last lift and gives some technique pointers between sets!

This video would be great to check out before you attempt the workout on your own to make sure you are doing each movement with proper form and to learn a little more about why Vince includes these specific exercises for strength and hypertrophy! It’s always a good idea to know WHY you are doing what you are doing, and Vince breaks it all down for you! 

ULTIMATE BOULDER SHOULDER WORKOUT

A: Seated barbell dead-stop shoulder press 5 sets, 5 reps (2 minutes rest between sets.)
B: Standing dumbbell single-arm shoulder press 4 sets,10 reps (1 minute sets, no rest between sets.)
Superset
C1: Dumbbell front raise, 4 sets 12 reps (no rest)
C2: Barbell bent-over rear delt row 4 sets, 12 reps (1 minute rest)
D: Dumbbell lateral raise 1 set, 6-8 reps, then run the rack

Let’s get to building some BOULDER SHOULDERS!!! 

Before any lift, but especially one like this where you will be pushing some heavy weight, you need to do a proper warm-up. It doesn’t have to take long! Just 5-10 minutes of movement, walking, and some shoulder circles or other joint mobility work can be enough to gets blood flowing to the shoulder and get your heart rate up just a little bit.

Do it while you’re waiting for your pre-workout to kick in, then hit a couple of lightweight sets of your first movement in the workout, and you’re good to go!

Here are some crucial cues to keep in mind for each movement…

Seated barbell dead-stop shoulder press

We are starting off with a compound movement. The goal for this first exercise is not a lot of volume but a lot of weight.

The “deadstop” shoulder press is a little different than your standard shoulder press. If you have never done these, they are great for explosive pushing.Typically with HEAVY pressing, you need a spotter, but you don’t need a spot with this style of press because you will be set up on a  smith machine! 

If done with PROPER form, this movement will hit all heads of the delt. It also requires the support of other, smaller muscles in your shoulders and even your core (so keep that stomach tight.) 

You will do 5 sets of 5 reps, with 2 minutes of rest between sets.Go as heavy as you can while maintaining proper form. Once you get to rep 3, it should be really tough, that 4th rep should be a struggle, and rep 5 should be failure. 

The biggest thing with this first exercise is to make sure you get in ALL 25 REPS. 

This may mean that you need to lower the weight for the last set. That’s fine! Don’t decrease the number of reps; just decrease the weight.

Standing single-arm dumbbell shoulder press

For exercise two, we are doing another compound movement but with less weight and more reps. This one is going to give you an insane pump. Consider yourself warned!

You will perform 4 sets of 10 reps with no rest between sides or arms. This means you will NOT be able to go heavy. So leave your ego at the door and focus on form. We are focusing on a slow and controlled tempo, so these sets are long!

If you think the first 10 reps are easy, just wait until set 2 or 3. No rest makes this exercise VERY DIFFICULT! You will most likely have to drop the weight toward the final sets. Don’t be shocked if you are struggling with 5-10 pounds by that last set! 

That’s OK! Remember, this exercise is purely for volume and keeping tension on the muscle at all times. 

Superset: Dumbbell front raise with barbell bent-over rear delt row

The previous exercise was one “constant” set. This one is a super-set, which is just two exercises back to back with no rest in-between the exercises.  

You’ll do 4 sets of 12 reps for each exercise, resting 1 minute between super sets.

First up will be the dumbbell front raise. With these, you will be focusing on reaching out in front. Don’t shrug your shoulders up or raise the weight past shoulder height. The goal is to keep tension on that front head of the delt!

Without rest, you will jump straight into barbell bent-over rear delt rows. Focus on pulling up and at an angle for these. 

Dumbbell lateral raises, “run the rack”

We are finishing up this delt destroyer with a lateral raise that will destroy the outer or “lateral” head of your delts. This is the area of your shoulder that gives you that much-desired wider shoulder appearance.

You’re only going to do one set, but it is a long, grueling set that will keep you going until you’re at total muscle failure and can’t get your arms up an inch! 

Start with a weight where you can go as heavy as possible for about  6 to 8 reps. Then just keep dropping weight by about 5 pounds, aiming for at least 5 reps with each lower weight. Do this all the way “down the rack” of dumbbells until you don’t have one single rep left in the tank! 

Again, we are not focusing on a set number of reps. It may be 30, it may be 100. It’s however many reps it takes for YOU to go to complete failure. 

When it comes to form on these, make sure you are lifting OUT and not just UP.

You will have a slight bend in your elbow, so a cue to help you out with that would be to think of leading with your elbows out. Only go to about shoulder height. No need to go higher, or you will just lose tension on the muscle. Also, try not to bounce. You aren’t working your shoulders when you do this.

Toward the very end, you may have a slight bounce as you are trying to force those final few reps to failure. But if you start struggling too much, that’s when you know you need to stop. 

The Perfect Workout for a Pre-Workout

Diehard bodybuilders and lifters know that shoulders love the pump to grow. If you are looking for a new way to challenge your shoulder workout and want to focus on building muscle size, expect to work through the burn! 

Want to really max out the pump? Then pound a serving of a quality pre-workout about 30 minutes before you hit the weights. 

Sculpt Nation PRE is an excellent choice. Our formula goes beyond a “jolt” from caffeine! It will no doubt give you long-lasting energy, but also has ingredients that will help you focus, pump out more reps using more weight, help promote muscular endurance, rev up your metabolism and allow for better recovery between sets. 

Adding a pre-workout to your supplement stack is just a bonus. Of course, you also have to eAT and supplement for your goals! You can find out how to eat for your bulking goals using the macro calculator in the V Shred app for iOS or Android.

Or if you want an even more personalized bulking plan, let one of our expert trainers build you a personalized custom meal plan to help you grow bigger, faster!  

Chasing muscle gains? One workout won’t get you there, but a full growth plan like Vince’s Clean Bulk will! This legendary 90-day program isn’t easy, but follow it to the letter, and you will see the scale go up–and need a new wardrobe!

The post Vince’s Ultimate BOULDER SHOULDER Workout appeared first on V Shred.

Bigger shoulders are not necessarily the same thing as broader shoulders.

You can have mounds of muscle on your shoulders but still not have very much width, leaving you without that coveted v-taper.

Lack of shoulder width is usually because of underdeveloped SIDE DELTS.

The part of the delt that makes your shoulders look BIG is primarily your front delt. Building this part of the shoulder is a little easier to accomplish for most lifters.

SIDE DELTS are another story.

This is the part of the shoulder that will give you that sought-after wider appearance —  but it’s usually much harder to develop.

Only a few exercises bias this smaller and rather stubborn muscle, and most experts would agree…

If your side delts are lagging behind in development…
lateral raises are the best way to catch them up!!

Today we are walking you through **6 LATERAL RAISE VARIATIONS** to try out!

Yes, six!  Why do you need so many?

You don’t!!

These are just a few of the best lateral raise variations you can test out to see which YOU like the best!  None are any better than the other. 

The best variation is the one where YOU get the most mind-muscle connection and can really isolate the muscle! 

Try all 6 variations and then figure out which one (or two) is right FOR YOU! 

BEFORE WE DIVE IN … 

We want to quickly mention a few lateral raise misconceptions to be aware of so you can get the most out of whatever lateral movement you choose! 

• MISCONCEPTION: There is only “one” or “the best” way to do a lateral raise.
  
  TRUTH: There are MANY ways, and today we are showing you 6 variations. Ultimately, what you choose needs to feel good on our shoulders and allow your side delts to do all of the work without overly recruiting your traps or front delts. Each of these variations has a place in a training program. But ultimately, it’s what feels best for you! 

• MISCONCEPTION: Lateral raises are easy! I don’t need to be shown how to do them.
  
  TRUTH: Yeah, they look simple, and in theory they are, but it’s actually really easy to butcher this movement. Most people do them wrong. Today we will show you how to perform the lateral lift with proper form, so you are biasing only your side delts. 

• MISCONCEPTION: You need to lift heavy to get wide shoulders!!!
  
  TRUTH: You need to check your ego and go as low as it takes to do the exercise in a slow and controlled manner without bouncing or adding momentum from your legs, traps, etc. Five-pound raises done with proper form will result in way more side delt growth than throwing around 20’s with poor technique.

Now that we’ve cleared that up … let’s get to building some WIDER BOULDER SHOULDERS!!

Just remember — the shoulders are a tricky joint. Not everyone will be able to perform all six of these variations without some shoulder impingement. That is why we say none of these variations are “better” than the other. 

Also, keep in mind — lateral raises alone aren’t enough to help you achieve your dream arms!

• You must focus on FULL body training.
• You must figure out what cardio is best for your body type & goals.
• You must match your macros (fats, carbs, proteins) to your personal goals. 
• You must find a program that is sustainable long-term! 

But … 

Just like there isn’t a “one-size-fits-all” approach to building wider shoulders, there isn’t ONE diet or exercise program for everybody! 

We know it seems overwhelming. That is why we came out with a FREE QUIZ that helps give you answers. 

It is only 6 questions, and within minutes you will be given the best diet and training plan for your body type. 

You can CLICK HERE to take it … unless you already have all of that under control and just want some lateral raise variations….

If that’s the case … let’s get to it! 

Proper form is KEY to isolating your side delt. Make sure you watch THIS VIDEO for technique tips and to see how to perform all 6 variations with proper form.”

6 LATERAL RAISE VARIATIONS FOR WIDER SHOULDERS

1: DB Side Lateral Raise
Stand up with DB’s to the side of your thighs.
Slight bend forward (instead of standing totally straight up)
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not just up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – repeat. 

2: Seated DB Side Lateral Raise
Set up a bench in a totally upright position.
Sit back with your butt and shoulder blades all the way back against the pad.
Keep arms at a slight angle.
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not just up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – repeat. 

3: Incline DB Side Lateral Raise
Set up a bench at a slight incline.
Hold DB with your free arm and lean against the bench
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – do NOT rest – repeat.
Switch sides – repeat for the same number of reps. 

4: Barbell Side Lateral Raise
Same instructions as #1 using DB’s, except because of the size and shape of the barbell, you will need to do these one arm at a time.So, how are they different from a DB Lateral Raise? Using a barbell slightly changes the weight distribution, so (for most) it will feel totally different than using a DB. 

Stand in an upright position with a barbell at your side.
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – do NOT rest – repeat. 

Switch sides – repeat for the same number of reps. 

5: Cable Side Lateral Raise (in front of the body)
Attach a “handle” and lower the cable all the way to the bottom.
Grab with the arm furthest away from the pulley.
Slight elbow bend (don’t lock out your arm)
Focus on bringing your elbow out (*think reach out not up*)
Raise arm to shoulder height (keep elbow in line with shoulder.)
Lower to starting position slowly – do NOT rest – repeat.
Switch sides – repeat for the same number of reps. 

6: Cable Side Lateral Raise (behind the body)
Exactly the same as the previous lateral raise, except the pulley is behind your body instead of in front of your body! 

There ya have it…
Pick the one or two of the above lateral movements that you feel are the most effective for you! Include them in your shoulder days for at least 4-weeks, and you should get that outer delt head growing for a wider shoulder look!

— BUT DO NOT FORGET —
FORM IS KEY! FORM IS KEY! FORM IS KEY!! 

We can not emphasize this enough!! 

The lateral raise effectively targets the side delt and not much else, but ONLY when the movement is done with strict technique! 

You will NEVER experience your full side delt potential if you throw around heavy weight and rush through the movement. 

Here are some simple FORM TIPS to keep in mind …

• Lead with your elbows, and don’t jerk! Aim to only use the momentum from your shoulders and limit the use of your traps, legs, etc.
• Think of reaching OUT and not just UP as you raise and only go to about shoulder height.
• Don’t “pause” during the easiest part of the lift (the bottom.) If you are going to pause, pause in the lengthened position (the top.)
• Don’t let the weight “fall” on the way down. Lower slowly and controlled! Much muscle growth comes from lifting the weight up, but you also get some from lowering it back down!

If you’re trying to build broader shoulders ….
Take advantage of every part of the lift – all the way up AND all the way down. 

If you haven’t been able to get your shoulders to grow –  a slight change in the way you perform an exercise may be all you need! 

THAT SAID …
Don’t forget that you can’t just do lateral raises and expect your shoulders to grow! 

You’ve gotta hit all the heads of your delts, focus on FULL body training, and make sure you are providing your body with the fuel it needs to be able to grow lean calorie-burning muscle! 

Exactly why it’s so important to know your BODY TYPE!

For example, did you know that if you’re a naturally thin “ectomorph,” you probably have more narrow shoulders, which could make getting WIDER shoulders a bit more of a challenge for you than, say, an “endomorph?” 

The key is to not fight your genetics! You need to work with them! Learn more about how to better do that (for free) by clicking HERE! 

We hope you found these 6 LATERAL RAISE VARIATIONS useful! If you want more exercise variations like these for other body parts, let us know in the comments of the instructional video! 

The post 6 Lateral Raise Variations To Speed Up Side Delt Growth appeared first on V Shred.