Listen up, champ — if your delts don’t cast shadows in the squat rack, you’ve got work to do. Shoulders make the man. They give your upper body that wide, dominant look that screams alpha whether you’re shirtless at the beach or filling out your XXL Meathead tee.
Here’s your no-BS quick tip to build shoulders like boulders.
THE MEATHEAD METHOD FOR MASSIVE SHOULDERS:
1. Prioritize Overhead Pressing
If you're not pressing heavy, you're not growing. Barbell military press is king—period. Push it standing, push it seated, just PUSH IT HARD. Aim for 4–6 reps with HEAVY weight. Think low reps, high effort.
2. Hit All Three Heads
Most lifters overtrain front delts and ignore the rest. Want that 3D look?
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Front Delts: Barbell press, dumbbell front raise
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Lateral Delts: Dumbbell lateral raise, one arm cable lateral raise (strict form, slow tempo)
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Rear Delts: Face pulls, reverse pec deck, bent-over flyes
Don’t skip rear delts unless you want your shoulders to look flat and soft.
3. Warmup & Finishers (supersets, drop sets...)
Start with a light warmup to get the blood pumping. Work in brutal lateral or front raise drop sets (go until failure, drop weight, go again). Finish your shoulder workout with a high-rep burnout—something nasty like 100-rep rear delt face pulls or machine presses.
4. Train Like You Mean It
Shoulders can take a beating—so give it to them. Hit ‘em twice a week or even add some shoulder exercises to your chest day. Use controlled tempo, full ROM, and brutal intensity.
This isn’t “toning”—this is war.
PRO TIP:
Keep your traps out of your lateral raises. Shrugging = stealing the pump. Elbows high, hands low. Feel the delts burn.
This week, don’t just train—conquer. You want shoulders that look like cannonballs strapped to your collarbone? Then it’s time to stop babying your delts and start training like a savage.
Get in, get brutal, get swole.
- Team MEATHEAD
