Shoulder Training 101 in Six Steps

Welcome to shoulder training 101 with Colossus Fitness. We hope this helps you out with building some nice bowling ball shoulders! Here are some of the tips that we have!

It seems that too many people have issues with building their shoulders. The fitness community commands huge shoulders to be essential for a desirable physique. However this can be often seen as unachievable for natural lifters.

We too were like you, we were those kids in the gym with big arms and a solid chest with a stringer draped over our forward hanging shoulders. This is only impressive to non-lifters. If you want to impress the top tier lifters you’re going to have to step your delt game up.

We have put together a video that explains our six steps to achieving the shoulders you’ve always desired. 


The six steps are:

1) Work the shoulder evenly (3:42)

2) Have a separate day for shoulder training (4:15)

3) Add a weak point training day into routine and include whichever part you’re lagging. i.e) rear delts (5:28)

4) Include supersets and dropsets

5) Don’t forget about machines and cables- mix it up

6) Use mind muscle connection. Control the weights, don’t let the weights control you.

It is important to learn the shoulder entirely to maximize your gains. Knowing which delt head you are working by doing particular exercises can often help you put together a solid shoulder routine. If you’re an intermediate to advanced lifter this all must be a refresher for you. Still, for those who don’t know the shoulder is comprised of three major heads.

The three heads that the shoulder is made up of are the anterior deltoid, lateral deltoid and the posterior deltoid. In the gym community these are commonly referred to as the front, middle and rear delt.

Front (Anterior) Deltoid:

It is located on the front of your shoulder just above your chest muscles. The anterior delt is mainly responsible for forward pushing movements. This is the head that you can often focus on the least because when you’re doing bench press movements you are already hitting the front delt. You’re also going to work it on many other exercises you’ll be doing while working the other delt heads. The exercises we included are the straight-arm shoulder raise and the shoulder press.

Side (Lateral) Deltoid:

Because of their proximity to the other deltoid heads, the side delts are used in nearly all shoulder exercises, even if to a small degree.  The side delts are worked during any lateral movements you will perform for delts. The exercises we included are the straight-arm lateral raise, smith behind the head press, and the lateral delt machine. 

Rear (posterior) Deltoid:

Strengthening your rear delts will ensure that you are able to maintain proper posture. The rear delts seem to be the most commonly neglected of all three heads of the shoulder. Any shoulder movements in which you are pulling backwards will work your rear delts. The exercises we included are open arm rear delt and face pulls.             

We hope that the steps and explanations provided will help you all with achieving nicely proportionated shoulders! Now let the gains begin!