Erin Stern’s Shoulder Workout For Ultimate Gains

If you want to build your shoulders or put width on your shoulders, I have a great workout! 

The key to building any muscle group is to focus on both fast- and slow-twitch muscles (along with progressive overload, of course). 

As it turns out, the shoulders are about 50/50 fast- and slow-twitch, so we should train accordingly. It’s key to train in a variety of rep ranges and weights to maximize results.

Today’s workout will give you that combo of heavy but safe compound movements, and lighter, higher rep isolation movements to make sure you leave no gains on the table. 

The compound movements are typically responsible for the majority of mass that you can add, while the compound movements are excellent for adding size and shape to specific areas of the muscles.

Exercises:

• Military press
• Heavy lateral raise partials
• Face pulls
• Cable lateral raise
• Bus drivers
• Band pull aparts

At home alternate exercises:

• Shoulder press, banded or pause rep
• Pause rep or heavy lateral raise partials
• Dumbbell or band face pulls
• Banded lateral raise
• Bus drivers using a plate
• Band pull aparts

For sets and reps, this will depend on your goals, recoverability, and overall weekly volume. 

If you train shoulders once per week, you may be looking at 4-5 sets of 8-12 reps. 

If you train shoulders twice per week, you may do less volume per workout, or 3-4 sets of 8-12 reps.

What would you like to see next? 

Please let me know and we’ll make it happen!

Thanks for reading, watching, and sharing! 🙂