{"id":2423,"date":"2014-05-12T18:05:08","date_gmt":"2015-06-06T17:28:19","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-30T04:00:00","slug":"weightlifting-exercises-massive-shoulders-matter-minutes","status":"publish","type":"post","link":"https:\/\/www.elitefitness.com\/articles\/weightlifting-exercises-massive-shoulders-matter-minutes\/","title":{"rendered":"Weightlifting Exercises for Massive Shoulders In A Matter Of Minutes"},"content":{"rendered":"<style type=\"text\/css\">.style9 { \tFONT-WEIGHT: bold; FONT-SIZE: 13px; FONT-FAMILY: Verdana, Arial, Helvetica, sans-serif\n }\n.style2 { \tFONT-WEIGHT: bold; FONT-SIZE: 18px; COLOR: #cc0000; FONT-FAMILY: Verdana, Arial, Helvetica, sans-serif\n }\n<\/style>\n<p>For the next three days, I want to send you three awesome training articles that my friend Sean Nalewan sent me to share with you. They are:<\/p>\n<ul>\n<li><strong><a href=\"\/\/www.elitefitness.com\/articledata\/efn\/022008.html\" target=\"_blank\">4 Simple Keys To Developing A Wide, Muscular Back<\/a>:<\/strong> In this article, Sean lays out the step-by-step process for performing an optimum back workout in the gym to achieve the best size and strength gains possible.<\/li>\n<li><strong>Massive Shoulders In A Matter Of Minutes:<\/strong> In this article, Sean covers a basic step-by-step plan for developing a pair of thick, cannon-ball shoulders. Includes sample workout plans.<\/li>\n<li><strong>The King Of All Upper Body Exercises:<\/strong> In this article, Sean talks about the benefits of performing heavy deadlifts every week, including proper form and technique.<\/li>\n<\/ul>\n<p>Sean is the author of the downloadable e-book <a href=\"\/\/www.elitefitness.com\/reports\/muscle-building\/\" target=\"_blank\">The Truth About Building Muscle<\/a>. It\\'s all about how you can use his scientifically proven principles to build bulging biceps, steel abs, mountainous pecs, tons of confidence, super freak strength, amazing health and of course get the physique that girls love. Here\\'s a link to read more about his program <a href=\"\/\/www.elitefitness.com\/reports\/muscle-building\/\" target=\"_blank\">The Truth About Building Muscle<\/a>. And now, enjoy:<\/p>\n<p style=\"text-align: center;\"><strong>Massive Shoulders In A Matter Of Minutes<\/strong><\/p>\n<p>If you&rsquo;re looking to develop an impressive, muscular physique, well-developed shoulders are an absolute must. Thick, round &ldquo;cannon ball delts&rdquo; will make your upper body appear wide and powerful and will help immensely in creating the v-tapered look that all bodybuilders strive for.<\/p>\n<p>Many serious lifters will argue that underneath clothes, muscular shoulders make the greatest contribution toward the overall appearance of the upper body.<\/p>\n<p>The shoulder is a 3-headed muscle that performs the function of lifting and rotating the arm. It consists of the anterior region (the front), the medial region (the middle) and the posterior region (the rear). These heads can be stimulated in the gym using two different movements: an overhead press and a raise.<\/p>\n<p>The overhead press is the meat and potatoes of effective shoulder training. There isn&rsquo;t a single lift out there that can match the incredible shoulder-stimulating effect of a basic overhead pressing movement. Both a barbell and a dumbbell can be used for this exercise, but dumbbells are the best overall choice.<\/p>\n<p>Dumbbells allow you to move through a more natural range of motion and also don&rsquo;t allow one arm to cheat for the other. They also place a greater amount of total stress on the shoulder region in comparison to the barbell, which shifts some of the stress to the upper chest.<\/p>\n<p>I would recommend using the seated overhead dumbbell press as your core shoulder movement. Grab a pair of dumbbells and sit on a bench with a vertical back support. Press the dumbbells overhead until your elbows are just short of locking out, and then lower them back to shoulder level.<\/p>\n<p>The next exercise to look into is a basic side lateral raise, which can also be performed with a pair of dumbbells. Side laterals are an isolation exercise and will shift the majority of the stress to the medial head of the shoulder. This will build greater shoulder width and will contribute to that wide upper body look. Stand with your knees slightly bent and hold a pair of dumbbells with your palms facing inward. With a slight bend in your arms, raise the dumbbells up to shoulder level and then lower them back to the starting position.<\/p>\n<p>When it comes to training your shoulders for maximum size and strength, a basic overhead press and a side lateral raise is all you need. It&rsquo;s very important to realize that the shoulders are stimulated on virtually every single upper body exercise that you perform and therefore they do not require a lot of direct work.<\/p>\n<p>Most people perform far too much work on their shoulders and actually hinder their gains as a result. Because of this I typically do not recommend that you perform isolation exercises for the anterior and posterior heads.<\/p>\n<p>The anterior heads are heavily stressed during all chest pressing movements while the posterior heads are hit equally hard on all rowing movements for the back. A couple of extra sets won&rsquo;t hurt, but you should try to minimize the volume as much as you can.<\/p>\n<p>The key to massive shoulders is quality, not quantity.<\/p>\n<p>Here are a couple of sample shoulder routines that you can use:<\/p>\n<p><strong>Routine #1<\/strong><\/p>\n<p>Seated Overhead Dumbbell Press &ndash; 2 sets of 5-7 reps <br \/> Standing Dumbbell Side Laterals &ndash; 1-2 sets of 10-12 reps<\/p>\n<p>If you insist on performing isolation exercises for the front and rear heads, you can use this routine:<\/p>\n<p><strong>Routine #2<\/strong><\/p>\n<p>Seated Overhead Dumbbell Press &ndash; 2 sets of 5-7 reps <br \/> Standing Dumbbell Side Laterals &ndash; 1-2 sets of 10-12 reps <br \/> Standing Front Dumbbell Raise &ndash; 1 set of 10-12 reps <br \/> Seated Rear Lateral Dumbbell Raise &ndash; 1 set of 10-12 reps<\/p>\n<p>There you have it.<\/p>\n<p>All sets should be taken to complete muscular failure where no additional reps can be completed using proper form. Keep a detailed record of each workout and strive for continual improvement from week to week by either increasing the resistance or the number of reps performed.<\/p>\n<p>If you want to learn the specific training methods for hitting all of your other muscle groups, check out my website by clicking the link below. You can gain instant access to a complete online muscle-building video lesson series that outlines the proper techniques for maximizing your muscle gains in your chest, back, arms, legs and abs, with a special lesson dedicated to each...<\/p>\n<p><strong>About The Author<\/strong><\/p>\n<p><a href=\"\/\/www.elitefitness.com\/reports\/muscle-building\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" src=\"\/\/www.elitefitness.com\/reports\/muscle-building\/muscle-building-files\/before-after.jpg\" alt=\"Sean Nalewan - Before and After\" width=\"156\" height=\"130\" style=\"border: 0px;\" \/><\/a><\/p>\n<p>Once an awkward, pencil-necked \"social reject\", Sean Nalewan is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: <strong>\"The Muscle Gain Truth No-Fail System\".<\/strong><\/p>\n<p>If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months. Check out: <a href=\"\/\/www.elitefitness.com\/reports\/muscle-building\/\" target=\"_blank\">\/\/www.TheTruthAboutBuildingMuscle.com\/<\/a><\/p>\n[sc:signoff-std]\n<div class=\"topcontent\">\n<table cellspacing=\"0\" cellpadding=\"0\" width=\"600\" border=\"0\">\n<tbody>\n<tr>\n<td>\n<table width=\"100%\" border=\"0\" cellpadding=\"25\" cellspacing=\"0\" style=\"margin: auto;\">\n<tbody>\n<tr>\n<td valign=\"top\">\n<table cellspacing=\"0\" cellpadding=\"0\" width=\"94%\" style=\"margin: auto;\">\n<tbody>\n<tr>\n<td>\n<div style=\"margin: auto;\"><span class=\"style2\"><span class=\"style45\"><span class=\"s8\"><img loading=\"lazy\" decoding=\"async\" height=\"85\" alt=\"\" src=\"\/\/www.elitefitness.com\/reports\/muscle-building\/muscle-building-files\/nytimesmedium.jpg\" width=\"353\" \/><\/span><\/p>\n<p> From The Man Who Brought You<br \/> The #1 Selling Body Makeover Program of 2007!<\/span><\/span><\/div>\n<\/td>\n<td>\n<div style=\"text-align: right;\">\n<p> <img loading=\"lazy\" decoding=\"async\" height=\"125\" alt=\"\" src=\"\/\/www.elitefitness.com\/reports\/muscle-building\/muscle-building-files\/endorsedl.jpg\" width=\"132\" \/><\/div>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 66%; height: 10px;\">\n<div class=\"style2\" style=\"margin: auto;\"><\/div>\n<\/td>\n<td style=\"width: 34%;\">\n<div style=\"text-align: right;\"><\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div style=\"margin: auto;\"> <span class=\"style46\">\"Who Else Wants<br \/> A Button-Popping Chest...<br \/> Sleeve-Ripping Arms...<br \/> And Rock-Solid 6-Pack Abs?\"<\/span><\/p>\n<p> <span class=\"style4\">\"You CAN have it... in<br \/> under 3 hours a week. <br \/> I\\'m talking less than<br \/> 24 MINUTES A DAY!\"<br \/><\/span><\/div>\n<p> <\/p>\n<table cellspacing=\"0\" cellpadding=\"0\" width=\"91%\" style=\"margin: auto;\">\n<tbody>\n<tr>\n<td valign=\"top\" rowspan=\"2\" style=\"width: 42%; height: 484px;\">\n<div style=\"margin: auto;\"><span class=\"s311\"><img loading=\"lazy\" decoding=\"async\" height=\"251\" src=\"\/\/www.elitefitness.com\/reports\/muscle-building\/muscle-building-files\/largesidechest.jpg\" width=\"201\" alt=\"image\" \/><\/span><br \/> Sean Nalewan<br \/> <span class=\"style5\"><strong>Best Selling Author,<br \/> Natural Bodybuilder,<br \/> And Former 125<br \/> Pound Punching Bag<\/strong><\/span><br \/> <span class=\"style9\"><\/span><\/div>\n<\/td>\n<td valign=\"top\" style=\"width: 58%; background-color: #ffce9c;\">\n<div style=\"margin: auto;\">\n<table cellspacing=\"0\" cellpadding=\"5\" width=\"100%\" border=\"0\">\n<tbody>\n<tr>\n<td>\n<p class=\"style5\" style=\"text-align: center;\"> \"There\\'s a reason mybook <strong>\"The Truth About Building Muscle\"<\/strong> hit <strong>#1<\/strong> so quickly. It\\'s because it cut through all the crap and clutterout there and proved to be <strong>so damn simple and work so insanely fast<\/strong> for thousands of guys just like you.<\/p>\n<p> But compared to the <strong>No-Fail System<\/strong> I put together for you this year, last year\\'s package looks downright slow and tedious.<\/p>\n<p> <strong>I personally guarantee you<br \/> will not find another muscle-building packagethis powerful... anywhere...<br \/> at any price.\"<\/strong><\/p>\n<p class=\"style5\" style=\"text-align: right;\"><strong><img loading=\"lazy\" decoding=\"async\" height=\"42\" src=\"\/\/www.elitefitness.com\/reports\/muscle-building\/muscle-building-files\/sig3.gif\" width=\"131\" alt=\"image\" \/><\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/td>\n<\/tr>\n<tr>\n<td valign=\"top\" style=\"background-color: #ffffff;\"><img loading=\"lazy\" decoding=\"async\" height=\"15\" src=\"\/\/www.elitefitness.com\/reports\/muscle-building\/muscle-building-files\/shadow3.jpg\" width=\"289\" alt=\"image\" \/><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p> <span class=\"style2\">The Pecs - The Abs - The \"Guns\"... The Girls. <br \/> You\\'re Literally Just<a href=\"\/\/www.elitefitness.com\/reports\/muscle-building\/\" target=\"_blank\">One Click Away From The Secret To Having It All... GO<\/a>!<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<div class=\"bottomcontent\">\n<h3>Prepare to be blown away by what you\\'re going to discover is THE most radical weightlifting and performance enhancing drug program to come along in over a decade! <\/p>\n<p> A program so radical that it reveals how you can build tons of serious muscle as fast as humanly possible through extreme weightlifting and anabolic steroids.<br \/> <a href=\"\/\/www.elitefitness.com\/reports\/weightlifting\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" src=\"\/\/www.elitefitness.com\/reports\/weightlifting\/weightlifting-images\/weightlifting.jpg\" alt=\"Extreme Muscle Building Weight Lifting Program\" width=\"300\" height=\"506\" style=\"margin-left: 10px; margin-right: 10px; border: 0px; float: left;\" \/><\/a><\/h3>\n<h3>If you\\'re only looking to put on a couple pounds of muscle, then this program is definitely not for you.<\/h3>\n<h3>That\\'s because this program is the most complete look at extreme training, scientific nutrition, experimental supplementation and performance enhancing drugs guaranteed to help you explode with new muscle fast.<\/p>\n<p> All backed up by a DOUBLE your money back guarantee. (Yes, you read that right!) <a href=\"\/\/www.elitefitness.com\/reports\/weightlifting\/\" target=\"_blank\">Here\\'s a link to get the facts...<\/a><\/h3>\n<\/p>\n<p><a href=\"\/\/www.elitefitness.com\/reports\/weightlifting\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" src=\"\/\/www.elitefitness.com\/images\/specials\/chnv.gif\" alt=\"Read more...\" width=\"157\" height=\"27\" style=\"border: 0px; text-align: absbottom;\" \/><\/a><\/p>\n<\/p><\/div>\n<div style='text-align:left' class='yasr-auto-insert-visitor'><\/div>","protected":false},"excerpt":{"rendered":"<p>For the next three days, I want to send you three awesome training articles that my friend Sean Nalewan sent me to share with you. They are: 4 Simple Keys To Developing A Wide, Muscular Back: In this article, Sean lays out the step-by-step process for performing an optimum back workout in the gym to [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","yasr_overall_rating":0,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","footnotes":""},"categories":[3],"tags":[],"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":0,"sum_votes":0},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Weightlifting Exercises for Massive Shoulders In A Matter Of Minutes - Articles and Blog - EliteFitness.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.elitefitness.com\/articles\/weightlifting-exercises-massive-shoulders-matter-minutes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Weightlifting Exercises for Massive Shoulders In A Matter Of Minutes - Articles and Blog - EliteFitness.com\" \/>\n<meta property=\"og:description\" content=\"For the next three days, I want to send you three awesome training articles that my friend Sean Nalewan sent me to share with you. They are: 4 Simple Keys To Developing A Wide, Muscular Back: In this article, Sean lays out the step-by-step process for performing an optimum back workout in the gym to [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.elitefitness.com\/articles\/weightlifting-exercises-massive-shoulders-matter-minutes\/\" \/>\n<meta property=\"og:site_name\" content=\"Articles and Blog - EliteFitness.com\" \/>\n<meta property=\"article:published_time\" content=\"2015-06-06T17:28:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"-0001-11-30T00:00:00+00:00\" \/>\n<meta name=\"author\" content=\"George Spellwin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"George Spellwin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.elitefitness.com\/articles\/weightlifting-exercises-massive-shoulders-matter-minutes\/\",\"url\":\"https:\/\/www.elitefitness.com\/articles\/weightlifting-exercises-massive-shoulders-matter-minutes\/\",\"name\":\"Weightlifting Exercises for Massive Shoulders In A Matter Of Minutes - Articles and Blog - EliteFitness.com\",\"isPartOf\":{\"@id\":\"https:\/\/www.elitefitness.com\/articles\/#website\"},\"datePublished\":\"2015-06-06T17:28:19+00:00\",\"dateModified\":\"-0001-11-30T00:00:00+00:00\",\"author\":{\"@id\":\"https:\/\/www.elitefitness.com\/articles\/#\/schema\/person\/4aaef57de32df04f713c17bc2d4ea0c0\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.elitefitness.com\/articles\/weightlifting-exercises-massive-shoulders-matter-minutes\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.elitefitness.com\/articles\/weightlifting-exercises-massive-shoulders-matter-minutes\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.elitefitness.com\/articles\/weightlifting-exercises-massive-shoulders-matter-minutes\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.elitefitness.com\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Weightlifting Exercises for Massive Shoulders In A Matter Of Minutes\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.elitefitness.com\/articles\/#website\",\"url\":\"https:\/\/www.elitefitness.com\/articles\/\",\"name\":\"Articles and Blog - EliteFitness.com\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.elitefitness.com\/articles\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.elitefitness.com\/articles\/#\/schema\/person\/4aaef57de32df04f713c17bc2d4ea0c0\",\"name\":\"George Spellwin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.elitefitness.com\/articles\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/988e59ea7f4c1d743f451b467a36b632?s=96&d=https%3A%2F%2Fwww.elitefitness.com%2Farticles%2Fwp-content%2Fthemes%2Fmagazine-pro%2Fimages%2Fgrav_img.png&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/988e59ea7f4c1d743f451b467a36b632?s=96&d=https%3A%2F%2Fwww.elitefitness.com%2Farticles%2Fwp-content%2Fthemes%2Fmagazine-pro%2Fimages%2Fgrav_img.png&r=g\",\"caption\":\"George Spellwin\"},\"url\":\"https:\/\/www.elitefitness.com\/articles\/author\/george-spellwin\/\"},false]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Weightlifting Exercises for Massive Shoulders In A Matter Of Minutes - Articles and Blog - EliteFitness.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.elitefitness.com\/articles\/weightlifting-exercises-massive-shoulders-matter-minutes\/","og_locale":"en_US","og_type":"article","og_title":"Weightlifting Exercises for Massive Shoulders In A Matter Of Minutes - Articles and Blog - EliteFitness.com","og_description":"For the next three days, I want to send you three awesome training articles that my friend Sean Nalewan sent me to share with you. 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