4-Week Shoulder Shocker Workout to Ignite Muscle Growth

DMOOSE

4-Week Shoulder Shocker Workout to Ignite Muscle Growth

Training shoulders is an easy task because tons of exercises target the shoulders. The shoulder joint is a ball and socket joint, which is quite unstable, at least when compared to the hip. This instability allows the shoulder for multiple planes of movement, such as forward raises, lateral raises, or rear raises.

Multiply the number of exercises by the many types of lifting equipment available today, such as barbells, dumbbells, cables, and so on. The variety of options available will amaze you. Still, some people have unbalanced delts. These distorted muscles could be because the front delts dominate the rear delts or the middle one getting all the attention during their workouts.

Workout Summary

Main Goal

Build Muscle

Workout Type

Single Muscle Group

Training Level

Advanced

Program Duration

Four Weeks

Days Per Week

1

Time Per Workout

50-70 Minutes

Equipment Required

Barbell, Cables, Dumbbells, Machines

Target Gender

Male & Female

Recommended Supplements

Whey Protein Powder

Pre Workout Supplement

Essential Amino Acids (EAAs) + Hydration

In this workout, we have top tips and tricks for targeting the three heads of your deltoids. These exercises will help you maximize your shoulder development to increase strength and size.

Workout Description

When your goal is to build muscles, you should burn them out. 

However, the human body wasn't designed to store a lot of muscle mass. The body prefers additional fat, part of our biological survival mechanism.

As a result, building muscle mass is not only low on the basic list of "physiological necessities" for the human body, but it is also something the body strives to prevent. This is why you must overcome your biology and force hypertrophy to occur.

And how do you accomplish this? All it takes is a gym or different sets of dumbbells and some extra protein. DMoose Whey Protein has a lot of essential amino acids, which are the building blocks for new muscle in the body. 

Muscle Stimulation by Resistance Training 

Resistance training stimulates muscle growth with barbells, dumbbells, cables, and machines. While gains by weightlifting are often quite rapid initially, resistance training can cause bodybuilders to lose muscles over time if they follow a similar workout routine.

Most trainees follow a steady pattern in their workouts. They use the same sets, reps, and lifting speeds week after week. As mentioned, the human body is very resistant to building muscle. If you continue to speak the same language to them, they will "stop listening."

You must make a difference if you want to see change. It is important to mention that intensity does not always correlate with the bar’s weight. You can create intensity by stressing your muscles in a way they aren't used to or comfortable with. The muscles don't "know" how much weight they are carrying, but they fully understand and respond to tension.

Keeping this in mind, we present you with a 4-week, shoulder-transforming workout program consisting of some of the most intense training techniques.

Every week, you will be challenging your delts with a new workout routine that will shock your muscles into massive growth. 

What is Tempo Training and How to Apply it?

Tempo training is a type of interval training that involves alternating between periods of high-intensity exercise and periods of low-intensity exercise. The goal of tempo training is to improve your endurance and range of motion.

If you've ever looked at a workout and seen tempo numbers listed next to the exercises like below, you might be wondering what they mean. Tempo numbers refer to the speed at which you perform each repetition of an exercise. 

The first number is the eccentric phase or the downward motion of the exercise. The second number is the concentric phase or the upward motion. The third number is the pause between repetitions. For example, a tempo of 3-0-1 would mean that you take three seconds to lower the weight, no pause at the bottom, and then one second to lift it back up.

Tempo training can be a great way to improve your results in the gym. By controlling the speed of your repetitions, you can target different muscle fibers and train them more effectively. 

For example, slower eccentric tempos are great for building strength, while faster tempos can help you develop explosive power. By using tempo training in your workouts, you can take your results to the next level.

By manipulating the tempo, or speed of your movements, you can target specific muscle groups and energy systems to get the most out of your workout. This type of training can be beneficial for both beginners and experienced exercisers alike.

There are many benefits to tempo training, including improved cardiovascular fitness, increased muscular endurance, and improved joint stability. Tempo training can also help to improve your running economy, which is the amount of energy you expend per unit of distance.

Once you have completed your tempo training workout, it is important to cool down properly. This will help your body to recover from the strenuous workout and prevent any injuries from occurring.

Weekly Workout Program

Here are the different 4-week workouts to shock your shoulders and promote muscle mass.

Week 1: The Fast Twitch Muscle Fiber Burn 

These exercises are designed to increase fast-twitch muscle fiber firing by using high repetitions (to exhaust slow-twitch fibers and heavy explosive lifts, which excite the central nervous systems).

Exercise

Tempo

Sets

Reps

Seated Dumbbell Lateral Raise

2/0/1

3

21-25

Military Press

5/1/1

3

4-6

Wide Grip Barbell Upright Row

2/1/1

3

10-12

Single Arm Reverse Cable Fly

2/0/1

3

10-12

Week 2: Distinct Tempo Range

This training practice uses four different rep tempos for each movement, emphasizing a different range section. This allows one to knock into multiple growth avenues by forcing the muscle to endure a different form of tension for each exercise.

Exercise

Tempo

Sets

Reps

Incline Dumbbell Side Lateral Raise

2/4/1

3

8-10

Machine Reverse Fly

2/0/1

3

8-10

Seated Dumbbell Press

6/0/1

3

6-8

Wide Grip Cable Upright Row

2/0/4

3

6-8

Week 3: Shock Intensity Strategies 

This training practice employs several "intensity strategies" that shock the shoulder muscles and inflame the CNS. These two actions combine to promote muscle growth.

Exercise

Tempo

Sets

Reps

Machine Shoulder Press

4/1/1

3

4-6

Seated Bent-Over Rear Delt Fly

2/1/1

3

13-15, 10-12, 7-9

Dumbbell Lateral Raise

2/1/1

3

10-12

Incline Cable Front Raise

2/0/1

3

7-9

Week 4: Fiber Overload  

The training procedure is designed to induce maximum fiber distortion in the first half to produce an anabolic effect. In the second half of the workout, the focus shifts to flushing target muscles with blood and all the hormones, nutrients, and oxygen that it brings.

Exercise

Tempo

Sets

Reps

Smith Military Press

3/0/X

3

3-4

Single Arm Palm in Seated Machine Press

6/0/1

2

5-7

Single Arm Behind Back Cable Lateral

2/4/1

3

8-10

Shoulder Wide Grip Barbell Front Raise

1/0/1

2

26-30

Cable Rope High Pull

1/0/1

2

26-30

You can easily follow this workout in your commercial or home gym. To progress with your weights, you can buy a set of adjustable dumbbells.

You can simply switch up the plates and challenge your body with the versatile adjustable dumbbells by DMoose. They are the best investment for your home gym for targeting different muscles groups and full-body workouts.

Wrapping Up

There is no rocket science to stimulating muscles growth in the shoulders. All you need is to progress through the sets, reps, and lifting speeds week after week. Don't get comfortable with a single routine. Push yourself harder to enhance muscle development and see amazing results. 

Reading List 

Weighted Dips: Your Ultimate Solution to Building Your Chest, Shoulders and Triceps Muscles

How to Get Bigger & Stronger Neck

Back and Shoulder Workout Routine for Women

FITNESS FOR EVERYONE

Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

DMOOSE NEWSLETTER

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write For Us

Think you've got a fresh perspective that will challenge our readers to become better version of themselves? We're always looking for authors who can deliver quality articles and blog posts. Thousands of your peers will read your work, and you will level up in the process.

Contribute to our blog

Write a comment

Please note, comments must be approved before they are published

Comment are moderated

FITNESS FOR EVERYONE

Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

DMOOSE NEWSLETTER

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Start your fitness journey today!

Take an extra 10% off your order.

reach out

Toll Free: (833) 366-6733

support@dmoose.com

5700 Crooks Road, Troy, Michigan 48098

*By submitting this form you are signing up to receive our emails and can unsubscribe at any time.