Õlatreening jõusaalis: mees teeb hantlitega survet istudes

Shoulder training: how to build your delts smartly

In the gym, shoulder training often looks like an afterthought at the end of chest day. But if your delts are a priority, that approach won’t get you anywhere. Here are six practical ideas on how to get more out of your shoulder day, from muscle pairings to long sets and the rear delts.

Why shoulder training deserves its own thinking

Training just one muscle in a day is a waste of time, and it isn’t optimal for the body as a whole. That’s why, in my opinion, a separate shoulder day each week doesn’t make sense. Shoulder training almost always has to be paired with another muscle in your weekly plan. The question is which one.

How to combine shoulder training with other muscles

The classic chest/shoulders/triceps combo is something only those whose delts are already well developed and mostly need maintaining can afford. If you want to prioritize your shoulders, this combination makes no sense: after chest training you have neither the energy nor the focus left to give your shoulders the maximum training load.

My preferences when the delts are a priority:

shoulders/triceps or shoulders/biceps — first choice
shoulders/lats — second choice
shoulders/traps/abs — also works
chest/shoulders/triceps — only as a last resort, during a maintenance phase

That last combo is very common in gyms, but to be honest, it won’t move your shoulder development forward.

Long sets: the secret weapon of shoulder training

For maximum hypertrophy, the delts need a long time under tension. That doesn’t mean you shouldn’t build your strength numbers in the vertical presses. Quite the opposite. But shoulder muscles respond especially well to long sets, tri-sets and supersets.

The standing barbell push press has been a constant favorite of mine in recent years. At the end of my shoulder training I often do four sets of standing presses with 55 kg, using the same weight and progressively longer sets: 55 kg: 8x, 12x, 16x, 20x, 24x.

A good combo: seated dumbbell press 40 kg: 10x, followed immediately by the standing barbell push press 60 kg: 12–15x. For some periods I test how many sets it takes me to push press 50, 75 or 100 repetitions in total with 50 kg. Sets of 12–25 repetitions shouldn’t be anything unusual in shoulder training.

Rear delts and avoiding injuries

The rear delt head is underdeveloped in practically every lifter. A developed rear delt takes the upper body to a whole new level when seen from behind and from the side. Unfortunately, there are few options for training it directly.

Exercise number one is the bent-over dumbbell fly, preferably chest-supported on an incline bench. I discovered it while looking into what John Meadows did, and it has improved the shape of my shoulders significantly. I recommend sets of 25–100 repetitions. In some periods it’s even worth starting the whole shoulder day with this exercise: chest-supported flies first, then the rest of the program.

The rear delts also get worked in seated dumbbell flies if, as you lower the dumbbells, you lean slightly forward from the torso and bring the dumbbells under your thighs. When raising your arms, focus on lifting your elbows and upper arms, not your hands.

On injuries: the shoulder joint is easy to injure and slow to recover from an injury. That’s why, in my vertical press progressions, I don’t use weights that bring a set below 6 repetitions. In the dumbbell press, the weight for a set of 4–5 repetitions simply becomes so heavy that getting the dumbbells up to your shoulders isn’t worth it. A weight for 3–4 repetitions is clearly pointlessly heavy for the shoulder joint: you gain little in development and risk a lot.

The same logic applies to EZ-bar upright rows to the chin and seated behind-the-neck presses. With heavy weights, both quickly pull the shoulder joint into an injury-prone position. Light weight and a long set are okay. But going into low repetitions isn’t worth it.

A simple truth: systematic progression works for the shoulders just as it does in the bench press or the squat. One possible scheme: 5 x 6 / 6 x 6 / 5 x 7 / 7 x 7 / 4 x 8 / 5 x 8 and so on. Shoulders don’t grow from random “pumping”; they grow from controlled progression.

FAQ

How often should you do shoulder training per week?

One proper shoulder day per week, combined with another muscle, is enough for most people. If the delts are a priority, you can add a light block of flies for the rear delts on another day.

Why shouldn’t you go below 6 repetitions in shoulder presses?

The shoulder joint is sensitive to injury and slow to recover. A weight for 3–4 repetitions adds little to your development, but the injury risk is high. Keep your sets at 6 repetitions or more.