Image Credit: Pavel-Jurca / Pixabay
Adding shoulder mass will do more than make you look more impressive in a t-shirt. Your shoulders play a supporting role in most upper body movements, adding strength and stability to your lifts.
Shoulders are also one of the easiest muscle groups to injury due to poor form, using excessive weight, or over training. Here’s what you should know if you’re trying to add mass to your shoulders.
Rules For Adding Mass
Rest Between sets
Building mass is different from trying to increase endurance and stamina. If you want to keep your heart rate up, and burn a few extra calories, you want to keep your rest periods between sets relatively low. But if you’re trying to build mass or strength, you’ll want to increase your rest periods to 90-120 seconds.
You don’t always think of form when lifting heavy, or trying to add mass, which can rob you of well deserved gains. Poor form when working on shoulders can involve your back or upper chest, taking focus away from your intended goal. If you want to build shoulder mass, make sure you’re working your shoulders and not the supporting muscle groups.
Reps Between 8-10
For heavy barbell work, you’ll want to keep your reps in the 6-8 range. For lighter dumbbell movements, you’ll want to reach muscle fatigue in the 8-10 range.
See Also: Best exercises for men over 40
Best Exercises For Adding Shoulder Mass
Arnold Dumbbell Press
Seated Dumbbell Press
See Also: Do glutamine supplments work?
Standing Military Press