Shoulder exercises
how to build massive shoulders in just 8 weeks
By Barbara Thompson
Published: 17 Feb 2025
muscular man with broad shoulders | Image: Supplied
Phase 1: Building the Foundation (Weeks 1-4)
These first four weeks are all about building a solid base. We're not going for crazy gains just yet, but creating a good foundation, a base to build on later. Think of it like building a house—you need strong foundations, right? I made the mistake of trying to rush things and it bit me in the rear end! Dont do that.
- Focus: High reps, lighter weight. Think 3 sets of 12-15 reps for each exercise. We’re aiming for muscle endurance and building that mind-muscle connection, which is surprisingly important.
- Exercises: Overhead press (barbell or dumbbells), lateral raises, front raises, reverse flys.
- Rest: Aim for at least one day of rest between shoulder workouts. Your muscles need time to recover. I usually add in 2 extra days rest to my shoulder workout to make sure I am recovering enough.
- Important Note: Proper form is more important than lifting heavy weight. Trust me on this. If you don't have good form, you won't get the gains and you might hurt yourself. If you are unsure about something, check youtube videos!
person performing overhead press exercise | Image: Supplied
Phase 2: Adding the Size (Weeks 5-8)
Now that you've established a good base, it's time to start building some serious size! This phase is where you'll really see those shoulders start to grow. Think more intensity, heavier weight, and shorter rest periods between sets.
- Focus: Lower reps, heavier weight. Aim for 3 sets of 8-12 reps. Increase the weight slightly each week, but only if you can maintain good form. I found a 5 lbs increase per week worked well for me. Dont push yourself too hard too fast!
- Exercises: Continue with the exercises from Phase 1, but add some variation. Try different grips, incline variations, or cable machine exercises to target different muscle heads. Some great options for variation include Arnold presses, and cable lateral raises.
- Rest: Maintain at least one rest day between shoulder workouts. The 2 extra days worked really well for me!
- Nutrition: Focus on eating a calorie surplus to support muscle growth. This means eating slightly more calories than you burn. Don’t go crazy, you will get fat! Just a slight surplus will do! Make sure your diet is rich in protein. Protein is what builds those muscles!
person performing dumbbell lateral raises | Image: Supplied
Nutrition and Recovery: The Unsung Heroes
Let's be honest, killer workouts are only half the battle. You need to eat right and give your body enough time to recover. Seriously. I’ve seen guys crush their workouts only to sabotage their progress by ignoring nutrition and recovery. Don’t be that guy!
- Protein: Aim for at least 1 gram of protein per pound of bodyweight. Think chicken breast, fish, lean beef, eggs, Greek yogurt—things like that.
- Calories: Make sure you're eating enough calories to support muscle growth, but don't go overboard. If your gains start slowing down, it could be a calorie deficit. Increase your calories slightly if this happens!
- Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is absolutely crucial for muscle repair and recovery. No joke. If you're not getting enough sleep, your workouts will suffer, and your gains will too. I even had a sleep doctor come in and teach me all about it!
- Hydration: Drink plenty of water throughout the day. Dehydration can hinder muscle growth and recovery. Really important!
- Supplements (Optional): Creatine and whey protein can be helpful supplements, but they aren't essential. Do what works for you.
balanced meal with protein and vegetables | Image: Supplied
Listen to Your Body and Be Patient
This is crucial. Everyone progresses at a different rate. Don't get discouraged if you don't see results immediately. I can tell you this; it takes time and consistency. It's a marathon, not a sprint.
- Rest Days: Don't hesitate to take extra rest days if you feel sore or fatigued. Pushing through when your body is telling you to rest is a recipe for injury. I learned that the hard way, many many times!
- Progress Tracking: Take progress pictures and measurements to monitor your results. This helps you to stay motivated, even on days you feel like giving up. It's also helpful to get some professional advice if you are not sure if you are working towards the right goals!
- Enjoy the Journey: Building massive shoulders is a process. Embrace the challenges and celebrate your progress. Be proud of yourself for each step that you take!
man taking progress photos of his body | Image: Supplied
