Building bigger shoulders requires focused training of all three deltoid heads: anterior (front), lateral (side), and posterior (rear). Here's how to effectively grow your shoulders with 5 proven workouts.

Understanding Shoulder Anatomy

The deltoids consist of three distinct heads that need individual attention:

• Front (anterior) deltoid
• Side (lateral) deltoid
• Rear (posterior) deltoid

Avoid the common mistake of only doing pressing movements, which primarily target the front deltoid. For balanced development, focus equally on all three heads.

Training Guidelines

• Train shoulders once per week
• Perform workouts on Monday when fresh, or Wednesday/Thursday
• Follow each workout for 4-6 weeks
• Progressively increase weights each session
• Take final sets close to muscle failure
• Target rep ranges:
  • 6-8 reps for strength
  • 8-12 reps for muscle growth
  • 12-15 reps for metabolic stress

Nutrition and Supplements

For optimal shoulder growth:

• Maintain a caloric surplus
• Calculate proper macronutrient ratios
• Consume adequate protein
• Consider supplementing with:
  • Creatine monohydrate for muscle growth
  • Pre-workout for performance

Training Program Structure

Workout 1: Weeks 1-4 Workout 2: Weeks 5-8 Workout 3: Weeks 9-12 Workout 4: Weeks 13-16 Workout 5: Weeks 17-20

After completing all workouts, restart with Workout 1 at higher weights for continued progress.

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