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When you think of your "dream" physique, you would probably imagine a wide upper body and a significantly smaller waist. In the fitness world we call this the V-taper. This "V" is highly influenced by the size of the shoulders. This makes sense, because the lateral deltoids sit at the widest points on the body. In fact, if you have wide enough shoulders you can get away with having a larger waist and still looking very V-like.
*Warning* If you do not have a closet full of tank tops or the budget for new tailored work shirts, stop reading this post now.
A picture of me enjoying a donut and writing this post.
It's much easier to build wider shoulders than it is to create a smaller waist. However, an effective program can achieve both at the same time. Here we will focus on widening the top of the "V" by putting our shoulders on blast.
Related: {DUP} 1 Way to Make Sure Progress Never Stops
The shoulders are made up of a group of muscles called the deltoids, specifically the anterior (front), medial (side/lateral), and posterior (rear). The deltoids work together during most movements but each have their own optimal range of motion (ROM).
Shoulder Building 101
To maximize growth potential we need to work the shoulders from many different angles. We also need to apply maximum resistance at different points in the movements. This is where tools like resistance bands come in handy.
Dumbbells provide good resistance in the y-axis (up and down), while resistance bands can be used to provide resistance in the x-axis (side to side). By using a combination of dumbbells and resistance bands, we can work the shoulders through their entire ROM quickly from a single position in the gym.
Use this time efficient superset to tackle the deltoids' entire range-of-motion and stimulate new growth. This superset can be paired nicely with both 5-Minute Triceps Thumper and the 5-Minute Bicep Blaster.
Complete the entire superset 2 times, resting only 45 seconds in between each superset. One-superset includes: db overhead shoulder press, db lateral raise, band lateral raise, bent plate rear delt flyes, db front raise, and band rear delt flyes. Use of proper form and the desired rep range will determine the weight used for each exercise. Do not reach failure during any set unless indicated. Short of Failure (SOF) means stopping one-rep prior to Total Failure. Total Failure (TF) is the inability to do anymore complete reps with proper form. Time Check: 3:53.
Exercise | Rep Range |
|---|---|
DB Overhead Shoulder Press | 6 - 8 |
DB Lateral Raise | 6 - 8 |
Band Lateral Raise | 4 - 6 |
Bent Plate Rear Delt Flyes | 6 - 8 |
DB Front Raise | 6 - 8 |
Band Rear Delt Flyes | 10 - 12 |
Rest | 45 Seconds |
DB Overhead Shoulder Press | 6 - 8 (TF) |
DB Lateral Raise | 6 - 8 (SOF) |
Band Lateral Raise | 4 - 6 (TF) |
Bent Plate Rear Delt Flyes | 6 - 8 (SOF) |
DB Front Raise | 6 - 8 (TF) |
Band Rear Delt Flyes | 12 - 15 (TF) |
DB Shoulder Overhead Press
DB Lateral Raise
Resistance Band Lateral Raise
Bent Rear Delt Flyes
DB Front Raise
Resistance Band Rear Delt Flyes
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