Intelligent Fitness

How many sets are adequate to build developed shoulders?

This answer to this is based on an individual’s genetics, nutrition, musculoskeletal design and the degree of intensity used during exercise. Each of us apply differently to exercise. This can be referred to as our Specific Adaptations to Imposed Demands or S.A.I.D. Typically, because the shoulders are a small muscle group, 6-8 sets with 75 % of one-rep maximum should create desired muscle hypertrophy (growth). Some individuals may require as little as four sets, others may require as many as ten. You won’t know what your body requires until you see the effectiveness of your own program. However, for the average person, 6-8 sets should be ideal.

What kind of weight do I need to use?

Shoulders are an interesting animal. Some people see results with few sets and heavy weight while others see results from light weight and many sets. The shoulder is a very vulnerable joint to injury and weight and type-of-exercise is what often dictates the result. The trapezius is a muscle group that responds well to heavy weight from exercises like barbell and dumbbell shrugs. Experienced individuals usually will use 70-85% of a one rep lift for exercises like shrugs. The rep range is usually within 6 – 12 reps with your termination point being 12 reps you can do no more.  That is how you determine a sound weight for this rep range. 

For pressing based movements like overhead presses with dumbbells or barbells, execution is important to weight used. If your are performing a press to the front, heavier weight, within 75 –85% of a one rep maximum, can be used provided that you are taking care in lowering and pressing the weight in a controlled fashion. Again, choose a weight that you can handle for 8 - 12 reps in a SAFE fashion of execution. 

Pressing behind the head is done usually against recommendation but a limited range of motion may be suitable for success. Weight in this case would (and is STRONGLY suggested) be lighter due to a very compromising position of the shoulder joint and your increased risk of injuring the AC joint and/or rotator cuff stabilizing structures. . You must use your discretion when performing certain exercises and choosing your weight so as not to risk injury. All in all, positioning of the shoulder joint is critical when determining weight requirements. This will ensure a safe lift and not put the shoulder joint into compromising positions that may bring on injury.

How many exercises are enough?

This question is associated PRIMARILY to Shoulders.

The shoulder girdle is comprised of muscles such as the deltoids, the trapezius and the rhomboids. It is important to realize that these muscle groups receive stimulation through other exercises even though you are not specifically training the shoulders. For example, when you bench press or are doing any other type of chest pressing movement, you are involving the anterior deltoids. This means that you will receive significant use by the front of the shoulders during your exercises. To determine how many exercises is enough is based solely upon your specific adaptation to exercises. You may require 9 sets to meet your goals of endurance or growth while your cousin’s nephew’s former roommate may need 15 sets to meet their goals. The amount of exercises you will need will depend on your requirements.

If you are a bodybuilder, depending on you body type, you may need anywhere from 8 to 12 sets. If you are a fitness enthusiast or weekend warrior, you may need only 6-8 sets. If you are a hardcore trainer, you may require 10-14 sets to meet your goals. 

Time under tension is also a factor.  If you use a lighter weight, you will need more TIME under this tension to stimulate enhanced condtiioning or growth.  If your weight is already heavy, load of force is already high and present, hence you would need LESS time under tension and total sets. 

 Remember a simple rule of thumb; Your success is dependent on your genetic capability, nutritional intake and response to exercise. You may need less exercises and rest based upon your adaptation to exercise or more exercises with less or more repetitons.  Be realistic and follow a logical plan.

If I am looking to develop mass in my shoulders, what exercises should I do?

There are many mass building exercises that can be done to develop the shoulder musculature. Exercises like shrugs are popular to build impressive trapezius muscles (the muscles that start at your shoulder and end at the base of your skull). Rowing movements such as seated rowing (wide grip, hands down) build up the posterior deltoids the give the shoulders and upper back a well defined look. Pressing movements such as front military presses are excellent to help build the deltoids and trapezius. Remember, in order to build mass, a weight that you can handle for six to eight reps is a recommended weight that you should use that is going to cause the body to build new muscle tissue in order to handle the introduced stress.