Fitness Blog

Building Muscle and Strength

Building muscle and strength is a tough job, with specific exercises and diet required to increase muscle mass. Shoulders are a vital part of the physique, with broad, muscly shoulders changing the whole appearance of the upper body. Strong shoulders frame you, they give you a presence and a sense of strength, making you look lean and big.

There are a whole range of shoulder workouts, for different lifters. Follow our guide below to get the shoulders you've always dreamed of.

Barbell Press

  • Grab a barbell in an overhand position, palms face forward, loaded with your chosen weight. In a standing position, bring the barbell to the shoulders. This is your rest position.
  • Your feet are shoulder width apart. Push the bar up over head, and slowly lower with control. Do 8-12 reps per set.
  • Remember to engage your core and work within your limits. This is a tough exercise, and will burn fat and build muscle quickly. Gradually increase the weight as you develop through your workout.

Lateral Raise

  • Stand with your feet shoulder width apart. Shoulders back, chest up.
  • Hold dumbbells at your side, and raise out to the side, using muscle strength as opposed to momentum. Lift just above shoulder level, hold and slowly lower.
  • Repeat for 8-12 reps per set.

Shoulder Press

  • A similar motion to the barbell press, however, this shoulder press begins with the barbell resting across the back of our shoulders, holding in an overhand grip.
  • Bend the knees and explode up, pushing the barbell overhead, hold, and slowly lower to the start position.
  • Repeat for 8-12 reps per set.

Front Raise

  • Similar to a lateral raise, however this time, we are going to extend the arms straight out in front, up to shoulder height, and then lower.
  • Keep your core engaged, and do not lean in this exercise.

Try to repeat a minimum of 3 sets per exercise, perhaps increasing the weight with each round if you are able to. Remember to warm up, and cool down and stretch, before and after each workout.

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