For men or women, if you want to look more impressive then building a great set of shoulders will provide a tremendous change to your appearance. Big, round delts give you a wider look, a better shoulder-to-waist ratio, and a powerful appearance.
When you have a shirt stretched around strong shoulders, it only hints at the rest of your physical prowess. Why is that? Mainly it is because big, powerful shoulders aren’t built by accident. To build a proper set of delts you have to attack them from all angles to create that rounded, cannonball look. That takes time, focus, and effort.
Oh, and a good training program
Cannonball Deltoid Training
This program is a bit different. It is designed around the idea of working the muscle in the proper hypertrophy range and then blasting the area with a massive pump inducing scheme to help stretch the fascia tissue. The fascia tissue encases the muscles and by trying to stretch it out, the goal is to allow more room for muscle growth underneath it.
- Standing Dumbbell Press – 4 sets of 8 to 12 reps – Standing prevent less compression with the lower back and also allows you to use a slight bit of leg assistance to crank out a few more reps after going to failure with strict form. Go to absolute failure on the last set.
- Rear Dumbbell Lateral Raises – 3 sets of 8 to 12 reps – Stand and bend at the waist or over an incline bench at approximately 45 degrees, looking down while your perform these to protect your neck. Reps should be slow and controlled. Go to absolute failure on the last set and then crank out a few cheat reps.
- Side Dumbbell Lateral Raises – 3 sets of 8 to 12 reps – Lean forward slightly and focus on controlled form for each rep, making sure to resist on the way down as well. Go to absolute failure on the last set and then crank out a few cheat reps.
- Cable Side Laterals – 4 sets of 10 to 15 reps – These will be done with 20-30 seconds rest between sets. Drop the weight if you need to keep in range. Start with the heaviest weight you can handle on the first set (no warm-ups). Bend forward at the waist about 20 degrees to incorporate as much rear delt as possible as well.
- Cable Front Rows – 4 sets of 10 to 15 reps – These will be done with 20-30 seconds rest between sets. Drop the weight if you need to keep in range. Start with the heaviest weight you can handle on the first set (no warm-ups). Pull slowly to your chin and switch grips each set to vary between narrow, medium, and wide.
This program is a bit different. You start by stressing muscle fibers, focusing on control and pace. Then you pump the heck out of the muscles to stretch them as much as possible.