Saturday, January 16, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

    Trending Tags

    • Bodyweight
    • Old School Chest
    • At Home Workout
    • Old-school
    • Chest
    • Best Biceps Exercises
  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

    Trending Tags

    • Nutrtion
    • Diet Tips
    • Nutrition Tips
    • Macronutrient
    • TDEE
    • Calculator
    • Intermittent Fasting
  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Leanbean Fat Burner Review

    Leanbean Fat Burner Review – Does it Have What You Need for Weight Loss?

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

    Trending Tags

    • Bodyweight
    • Old School Chest
    • At Home Workout
    • Old-school
    • Chest
    • Best Biceps Exercises
  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

    Trending Tags

    • Nutrtion
    • Diet Tips
    • Nutrition Tips
    • Macronutrient
    • TDEE
    • Calculator
    • Intermittent Fasting
  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Leanbean Fat Burner Review

    Leanbean Fat Burner Review – Does it Have What You Need for Weight Loss?

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Training

Bigger Shoulders In Less Than 30 Minutes-Session  

Don’t let lack of time stop you from building shoulders you can be proud of!

Andy Carnegie, NASMbyAndy Carnegie, NASM
September 23, 2019
Bigger Shoulders Workouts

Bigger Shoulders Workouts (Image courtesy of @brandon__curry)

  • 736shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

When time is short, it can be very tempting to cut your workouts short, or even skip working out altogether. Do that more than a few times and your progress will soon grind to a halt. You may also lose muscle size.  

This short, sharp shoulder workout is designed to work all three deltoid heads (2), the anterior or front, medial or side, and posterior or rear, in under 30 minutes, and that includes warming up. It uses several less-common exercises to shock your muscles into new growth. 

Studies have shown (1) that exercise variety is very important for muscle growth. Changing your workouts every 4-6 weeks ensures that you work your muscles in new and unusual ways. Periodically changing your workout should help stop you hitting a progress wall, and make sure your muscles continue to grow and get stronger.    

Do this workout once or twice a week and a couple of days before or after working your chest. 

Build bigger shoulders with this 30-minute workout 

Use an interval timer to make sure you stay on schedule for this workout. Set it so that it sounds every two minutes. Start your first set when you hear the beep. Your recovery time is however long is left until your timer beeps again. 

Flex Wheeler's Shoulder Workout

For example, if your set takes 45 seconds, you get 75 seconds rest before it’s time to go again. This will ensure you complete the entire workout in just under 30 minutes, triggering a whole lot of shoulder growth.   

  Exercise  Sets Reps
1 Dumbbell lateral raises  3 20-15-10
2 Top-down dumbbell shoulder presses 3 8-10
3 Plate bus drivers  3 15-20 
4 Cable face pulls  3 12-15
5 Barbell Cuban presses 3 6-8 

Exercise instructions and tips 

To get the most from this workout, you must do each exercise correctly. Some of these moves may be new to you, so make sure you know how to do them before you start.

Dumbbell lateral raises

Use this exercise to warm up your shoulders and pre-fatigue your delts to make the next exercise more demanding. Lateral raises target your medial deltoid which is the deltoid head on the side of your shoulders.

Dumbbell Lateral Raise
Dumbbell Lateral Raise

This is a part of your deltoids that give your shoulders their width.  Increase the weight set-by-set so that your last set is also your heaviest.  

  • Grab a dumbbell in each hand and stand with your feet shoulder-width apart, knees slightly bent. 
  • Start with your hands by your sides, palms turned in toward your legs. 
  • Keeping your elbows slightly bent but rigid, raise your arms out to the side and up until your dumbbells are level with your shoulders. 
  • Lower the weights back to your legs and repeat. 

Tips: Don’t bang the weights together in front of you. This common mistake makes it easier to swing the weights up and cheat. Taking the stress off the target muscles won’t help you get bigger shoulders.

Top-down dumbbell shoulder presses

Dumbbell shoulder presses are an excellent deltoid exercise. This version increases muscle activation and time under tension for even more shoulder growth. After the dumbbell lateral raises, you should find that this exercise gives you a great shoulder pump.

  • Sit on an upright exercise bench and press two dumbbells overhead. Keep your left arm straight and bend your right arm only. 
  • Lower the dumbbell down to your shoulder and then push it back up again. 
  • Next, keep your right arm straight and bend and straighten your left arm. 
  • Keep alternating arms until you’ve done all the reps.

Tips: This exercise is much harder than regular shoulder presses so use a lighter weight than usual. You can also do this exercise on a dual-pulley low cable machine or using a shoulder press machine with independent arm action.  

Plate bus drivers 

This exercise will pump up your front delts and challenge your core too. It’s a lightweight, high-rep exercise, so don’t try it with a 45-pound plate. A 25-pound plate should be plenty!

Plate Bus Drivers Exercise
Plate Bus Drivers Exercise

Plate bus drivers target your anterior deltoids. It also involves your lower trapezius which is the muscle between your shoulder blades. Your lower traps are important for shoulder health as they help stabilize your shoulder girdle. A strong, stable shoulder girdle will give your shoulders a solid platform from which to work. 

  • Grip your weight plate and hold it out in front of you at shoulder-height. 
  • Brace your core to keep your torso upright. Your hands should be in the three o’clock and nine o’clock positions. Keep your shoulders down and back. 
  • Without lowering your arms, turn the plate to the left and right like you were steering a bus. 
  • Keep going until you are no longer able to hold your arms up – usually about 15-20 reps. 

Tips: Work on your grip as well as your shoulders by using two plates. Place two weight plates together back-to-back and then squeeze them hard so they do not come apart.

Do the exercise as described above but keep squeezing the plates as hard as you can. You can also do this exercise while seated.

Cable face pulls 

Face pulls work your upper back and posterior delts. This makes it good not only for shoulder growth but for your posture too. This exercise is perfect for anyone who spends long periods hunched over a computer. 

Cable Face Pulls
Cable Face Pulls

When you sit and round your shoulders and upper back, your chest muscles can become tight while your upper back and posterior deltoids get stretched and weakened. Face pulls strengthen the muscles that pull you up and back into good, upright posture.  

  • Attach a rope handle to an adjustable cable machine. Set the pulley at shoulder-height. 
  • Grab the handle so that your thumbs are nearest the rubber stoppers. With your arms straight, step back into a split stance for added stability. 
  • From this position, bend your arms and pull your hands back to the sides of your face. Lead with your elbows and pull your shoulders back. 
  • Extend your arms and repeat. 

Tips: Don’t go too heavy on this exercise as doing so will just pull you forward toward the machine. If you are very tall or have long arms, use two rope handles instead of one. Attach one end of both handles to the cable clip and then hold the end of each rope handle in either hand. This will give you a greater range of movement. 

Barbell Cuban presses

The Cuban press comes from the world of Olympic weightlifting. It works all three heads of your deltoids at once and is a great way to finish off your shoulder growth workout. Use an empty barbell and increase the weight only if you can do more than eight reps. 

  • Grab a barbell with a slightly wider than shoulder-width overhand grip. Stand with the bar in front of your thighs and your feet roughly hip-width apart. 
  • Bend your knees slightly for stability.
  • Bend your arms and upright row the bar up to your lower chest. 
  • Next, rotate your arms out and away from your body and bring the bar up to your forehead. 
  • Press the bar overhead to arms’ length and then lower it using the same sequence in reverse. 
  • That’s one rep – keep going! 

Tips: This exercise can also be done with dumbbells or using a long, straight bar attached to a low cable. 

Arnold Schwarzenegger
Arnold Schwarzenegger

Optional extras  

Feel free to add the following extras to your bigger shoulders workout. These strategies will make your training session more intense and could also save you time too!

Supersets– instead of doing three sets of each exercise and then moving on, arrange the first four exercises into supersets, i.e.: 

  •     Superset 1 – dumbbell lateral raises and top-down dumbbell shoulder presses
  •     Superset 2 – plate bus drivers and cable face pulls

 For supersets, do the first exercise and then, without resting, do the second exercise. Rest for 1-2 minutes and then repeat the pairing. 

Drop sets– just because you’ve done the required number of reps does not mean you have exhausted all your muscle fibers. Use drop sets to wring every last bit of energy out of your muscles for even more shoulder growth. 

To do a drop set, finish your reps as usual but then, when you reach the end of your set, lower the weight by 10-20% and pump out a few more reps. When you are unable to continue, lower the weight again and then rep out one more time. Feeling tough? Reduce the weight for a final drop set. Only use drop sets on the last set of each exercise. 

Bottom Line 

Lack of time does not have to mean cutting your workouts short or skipping them altogether. In fact, all you need is 30 minutes and the determination to work hard. Use this workout to pump up your delts in record time! 

Reference:

  1. lzanie A, Varacallo M. Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [Updated 2018 Dec 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537056/
  2. Journal of Strength and Conditioning Research: November 2014 – Volume 28 – Issue 11 – p 3085–3092, doi: 10.1519/JSC.0000000000000539

 

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 736shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Arms Training Workouts
Tags: Bigger ShouldersShoulder Workouts
Previous Post

IFBB 2019 Yamamoto Pro Cup Results

Next Post

2019 Arnold Strongman Europe Results: Mateusz Kieliszkowski Dominates!

Andy Carnegie, NASM

Andy Carnegie, NASM

Andy got a Master's in Exercise Science. He's a Certified Strength and Conditioning Specialist. He currently writes for many Fitness and Bodybuilding blogs, conducting live interviews with sports athletes and creating pre and post-event copy.

Related Posts

Barbell Shrug Guide
Training Exercises

Barbell Shrugs Guide: Muscles Worked, How-To, Benefits, Variations, And Alternatives

Sergio Oliva
Training

The Military Press Is A Key Ingredient For Beastmode Shoulder Gains

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Robert Forstemann

Is Cyclist Robert Forstemann The New “Quadzilla”?

Joe Weider Training Principles

The 25 Best Joe Weider Training Principles and Methods

Long Head Triceps Exercises

The Best Long Head Triceps Exercises for Thicker, Stronger Arms

Bodybuilding Legends Still In Amazing Shape

10 Bodybuilding Legends Still In Amazing Shape

Steve Weinberger and Bev Francis

Bev Francis And Steve Weinberger: The Most Dominant Couple In Bodybuilding

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Metcon Exercises and Workouts:

Fun and Effective Metcon Exercises and Workouts for Big Guys

Dani Speegle 2

Dani Speegle — Complete Profile: Height, Weight, Biography

Brad Castleberry

Brad Castleberry Reps Out 5 Plates On Incline Bench

Recent Reviews

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Leanbean Fat Burner Review

Leanbean Fat Burner Review – Does it Have What You Need for Weight Loss?

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

46425