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.

Building Muscle and Strength

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.

Building Muscle and Strength

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