How to Choose the Best Shoulder Workout

Step 1

Align your workout with your goals. Are you trying to bulk up, get stronger, or just tone your weak shoulders? Your weights and reps will depend on your goals. If you are trying to bulk for a competition or looking for large strength gains you will be using ladder sets (4-8-10-8-4 reps) or just heavier weights with shorter rep counts (4 sets of 8 or 6 with heavier weights). If health of the muscles, range of motion, and toning are your goals you will be doing more repetitions of a lighter weight. This will help work on over all endurance of the muscle group (ex: 2 sets of 15 reps, or 3 sets of 10-12 reps).

Step 2

Second, select your activities. For overall health and visual effect of the muscle you need to find a balance of activities for the front, lateral, and back of the shoulder muscles. Pick 4-8 activities to do for your sets. Ex: Lateral Raises, shoulder press, Race cars (holding a weight plate our front with straight arms and twist like a steering wheel, and shoulder shrugs.

Step 3

Third, pick your weight. As stated before, keep the weight in line with your goal and current skill level. Go light till you are able to perform your activities with good form.

Step 4

Ballistic stretching, like arm hugs or quick arm circles, will help keep lactic acid from building up during the workout. After the workout you must stretch the muscles to keep and improve range of motion as well as maintain health of the shoulder joint to avoid injury.