The deltoids are made up of three muscles — medial (side), posterior (rear), and anterior (front). Front delts typically get the most attention because they’re visible in the mirror and people tend to devote more time to muscles they can see. Front raises, upright rows, and overhead presses are all terrific exercises that mainly zero in on the anterior delts.
The medial and posterior delts are trickier to hit, often making them weaker by default. Lateral raises and wide-grip upright rows are solid options for the medial delts, while bent-over lateral raises, reverse machine flyes, and cable face-pulls target the rear delts.
Of course, it’s not just the exercises you choose but also the ways in which you train the delts that determine whether they’ll grow in both size and strength. This hinges on exhausting the muscle from all angles, changing up your exercise selection, set and rep schemes every few weeks, and pinpointing weak areas that need more attention. A few advanced protocols that can enable you to do that include …
That’s right — 100 reps. Use light weights and the rest-pause method — take 10-15 second breaks as often as needed until you reach the desired 100 reps.
Supersets are when you execute two exercises back to back without rest. Example:
Seated Shoulder Press x 25 reps
Standing Shrugs x 15 reps
Seated Shoulder Press: Take a seat on a low-back bench with a pair of dumbbells balanced on your knees. Use momentum to hoist the dumbbells up near your head so your elbows are bent and your palms face forward. Press the dumbbells up until your arms are extended overhead; pause, and lower the dumbbells to the start position.
Standing Shrug: Grasp a pair of dumbbells and let them hang at your side. With your feet shoulder-width, drag the dumbbells up over your hips as you try to touch your shoulders to your ears. At the movement’s apex, pause, and return to the start position. Repeat for reps.
Tri-sets are when you perform three exercises back to back to back without rest. Example: Shoulder “T” Tri-set
Front raise x 10 reps
Side lateral raise x 10 reps
Front raise /side lateral raise combo x 10 reps
Should T Tri-set: Grab a light pair of dumbbells. Perform 10 front raises, where you keep your elbows slightly bent and you raise both dumbbells to shoulder height, and then slowly lower them to the start position. Then immediately move into a side lateral raise; your elbows remain bent (between 10 and 30 degrees) and you add a slight bend to your knees and at the waist before raising your arms out to the side until you reach shoulder height. Pause at the top, lower, and repeat. Finally, for the last 10 reps, combine both movements.
The tri-set provides more volume than a superset, which can keep your muscles guessing (and growing).
All of this being said, none of these training methods will render the results you’re after if you’re not adequately prepared to tackle the workload. You can do this by giving yourself ample time to warm up your muscles, joints, and ligaments, and by ensuring that you have the energy to push yourself to complete each and every rep. P4’s workout supplement Pregame Formula — which features caffeine, creatine, and beta-alanine — was engineered to help supply you with max energy levels and aid muscle growth. Choose between fruit punch and blue raspberry flavors.
P4’s Energy Formula contains the same amount of caffeine as Pre Game but there’s no beta-alanine, which removes the “pins and needles” feeling. In the end, it’s preference — either Pregame or Energy can support your question to start and finish your workout strong. Best of all, they’re both NSF Certified for Sport. That means the ingredients have been screened and cleared of all banned substances and heavy metals. It’s also a guarantee to you that what has been printed on the label is verified.