Workouts for Bulking the Shoulders

Adding bulk to your shoulder muscles requires a particular type of weight training workout. Training for size takes some discipline to stick it out in the gym for longer periods. To build shoulder muscles, you’ve got to complete more exercises, sets and reps than when you’re following a program designed to develop strength.

  1. Schedule and Prep

    • Your workouts, if done correctly, are going to leave your shoulder muscles overloaded and exhausted. Once you complete your session, your body will go to work healing the damaged tissue -- it’s during the periods in between your workouts that size development takes place. Therefore, give your shoulder muscles two to three days off, advises the "National Strength and Conditioning Association Perform Journal." Do your shoulder bulking workout twice per week, such as on Mondays and Thursdays or Tuesdays and Fridays. Start each workout with a 10- to 15-minute dynamic warmup that includes low-intensity cardio and upper body dynamic stretches such as shoulder circles. This will not only reduce your risk of injury, but improve your physical performance during your workout.

    The Right Volume

    • A workout that’s designed to add bulk to your shoulders will feature three to four exercises that target your deltoids, which are the major muscles in the shoulders. A training volume meant to bring about muscle mass, as recommended by the American Council on Exercise, involves completing three to six sets of each of these exercises and that each set features six to 12 reps. Keep your rest periods between sets to just 30 to 90 seconds.

    Exercises for the Shoulders

    • Select three to four shoulder exercises to include in your workout, routinely changing out exercises and weights to avoid hitting a plateau. According to ExRx.net, exercises that target your deltoids include barbell shoulder press, dumbbell shoulder press, upright row and lateral and front raise. Body-weight exercises, such as dips and close grip pushups, primarily work the triceps, but also require work from the deltoids, so they can be incorporated into your regimens with good results.

    Succeeding at Bulking

    • To help maximize the effectiveness of your workouts, consume a snack or meal that consists of both carbohydrates and protein within 30 minutes of completing each of your shoulder sessions. Doing so facilitates the muscle-building process. Ensure that your workouts adequately overload your shoulders by always selecting a weight that makes it tough to complete six to 12 reps. Ask a friend to be a workout partner so you can provide each other with motivation and act as spotters during exercises that involve lifting weights over your body.