Training your shoulders takes a lot of time and dedication. You can't simply walk into a gym, lift a few heavy overhead barbell presses and expect results. It takes a disciplined approach to get that head-turning look. But, you're in luck. Bodybuilding.com has some supershoulder training techniques that will help you get the shoulders you want – as long as you are willing to work for them.
Find the Right Weight
Using lighter weights will help you use your delts to guide your movements. By isolating the delts, you are giving them stress for growth. If you go too heavy your body could rely on other muscles to help with the movement, which you do not want. When choosing your weight remember that you should feel challenged but not strained because you do not want to rely on any other muscle to do the work than the one you're using. If you start using your back or chest to help you than you should grab some smaller weights. You will get better results when you focus on isolation over weight.
It's important to focus on using the delts to begin each movement and then give them an extra squeeze when you reach the top of the lift. When lifting, concentrate on how your shoulders are contracting and lifting the weight so you can engage more muscle fibres. You will be able to feel these muscles doing their job. Once you start connecting your mind to your working muscles you will notice a difference in how you are working out and on the results you are getting.
Run the Rack
According to Neon athlete Ashley Hoffmann, drop sets are a great way to work a lot of volume. She suggests that on your last set of an exercise you perform the correct amount of reps as you usually would. But then do a drop set by lifting a light pair of dumbbells. Keep grabbing lighter dumbbells all the way until you reach the end of the rack. Doing this many reps will bring a lot of blood to the muscles, which will help them grow.
When training your shoulders it's important to make every rep count. Do not do sloppy reps. Instead, make them controlled so the shoulder muscles are targeted. Even if you're tempted to go fast, don't. If you do you will be letting other muscles help you move the weight. When your muscles are under tension in slow, controlled movements you will see better results.
Machine vs. Free
You will want to do your harder exercises early in your workout before you get tired. Doing overhead presses with free weights early is the best way to start. So save the machine version for later, when fatigue makes balancing the weights over your head more difficult. This way you can focus all your effort into pushing instead of balancing the weight.