Getting boulder shoulders is nothing more than a matter of the right approach and sticking to it.

Getting big shoulders isn't easy...


boulder shoulders

Don't get me wrong, I won't give you the "Magic" to getting 3D, sculpted shoulders.


What I will provide you with however is one of my shoulder workouts with "The Godfather Of Bodybuilding - Charles Glass" .


If you do these exercises properly and progressively overload on them, they will add up to the development of you shoulders.


Just like they did for mine.


Now let's have a look at this workout, based on optimizing the 3 muscle growth variables - Muscle damage, metabolic stress & mechanical tension

boulder shoulder worokout

#1 exercise - DB upright row (Mirror dropset)

upright row

Sets: 3

Reps: 10-12

Dropset: 30%
Rest times: 60 seconds between sets

Targets: Side delts


The dumbbell upright row is perhaps one of the most neglected shoulder movements when the task at hand is developing boulder shoulders.


Everyone knows pressing overhead and lifting laterally and to the front.


But do you pull laterally? Likely not.


This however is an exercise that is done commonly wrong.


So let's pay close attention to the exercise execution.


Execution:

  1. 1
    Grab a pair of dumbbells (not too heavy) 
  2. 2
    Stand with feet at shoulder width, knees slightly bent, torso slightly bent over
  3. 3
    Keep the dumbbells in front of the legs
  4. 4
    Hands face your legs but are diagonally placed
  5. 5
    Bend elbows slightly
  6. 6
    Raise the dumbbells up, initiating the movement with your deltoids
  7. 7
    Contract the delts up top and go back down slowly
  8. 8
    Keep the elbows above the wrists at all times
  9. 9
    After completing 10-12 repetitions, drop the weight 30% and complete another set with the same number of repetitions

#2 exercise - db 4 ways (time under tension)

Dumbbell 4 ways

Sets: 2

Reps: 60 seconds time under tension
Rest times: 45-60 seconds between sets

Targets: All heads of the deltoids


Each joint and its muscles can move in a variety of angles.


Each angle is supported by a certain, slightly specific set of muscle fibers.


And so, one of the main concepts of training for bodybuilding and strength, is to attack the muscle groups from different angles.


In progressively overloading on all the functions (movements) of a muscle, you will also allow for prominent, more complete development.


Let's see what this exercise is all about.


Execution:

  1. 1
    Grab a pair of dumbbells
  2. 2
    Sit down on an incline bench, without resting your back on the backrest
  3. 3
    Keep the dumbbells by your sides
  4. 4
    Puff chest up and bend elbows slightly
  5. 5
    Lift the dumbbells up
  6. 6
    Rotate the wrist clockwise
  7. 7
    Move the arms back like you would in a reverse flys
  8. 8
    Go back forward to the previous position
  9. 9
    Rotate the wrists counter-clockwise and bring the arms down

#3 exercise - db 6 ways

dumbbell 6 ways raise

Sets: 2

Reps: 60 seconds time under tension
Rest times: 45-60 seconds between sets

Targets: All heads of the deltoids


Each joint and its muscles can move in a variety of angles.


That angle is supported by a certain, slightly specific set of muscle fibers.


And so, one of the main concepts of training for bodybuilding and strength, is to attack the muscle groups from different angles and give you boulder shoulders.


In progressively overloading on all the functions (movements) of a muscle, you will also allow for prominent, more complete development.


Let's see what this exercise is all about.


Execution:

  1. 1
    Grab a pair of dumbbells, keep elbows slightly bent and back straight
  2. 2
    Lift the dumbbells laterally, contract up top
  3. 3
    Bring the arms at the center line of your body
  4. 4
    Raise the dumbbells up and over your head
  5. 5
    Go back down to the previous position (center line at chin level)
  6. 6
    Bring the arms out and back, away from the center of the body
  7. 7
    Go back down slowly to the initial position

Check out THIS high volume delt workout

Time under tension

Note that the last two exercises have a slightly more complex movement pattern.


That is why, you can take your time for each part, maintaining tension throughout the whole range of motion.


That is, for the whole duration of the exercise (60 seconds TUT)


Now, Time Under Tension is just one of the factors that will contribute to your progress.


There are other principles, methods and individual characteristics to keep in mind.


Based on all that structured information, we have created 3 programs, according to goals and body type.


Take our Superhuman QUIZ to determine which program best matches your goals.