Shoulder training – feeling the pain

Today is a great day to talk about shoulder training, if you enjoy shoulder training as much as I do, then you understand how invigorating it is to pump away at those overhead presses, and crank out those side laterals.

Shoulder training is something that takes a lot of hard work and dedication, whether if you have been working out for some time or if you are new to it, you need to stay dedicated to what you are doing for any favorable outcome.

When it comes to shoulder training and feeling the pain, there has always been a misunderstanding around the saying, “no pain no gain”.

Many people misunderstand the gym goer’s meaning when they say “no pain no gain” as literal pain. If someone is feeling literal pain due to working out, it s because they are either overdoing it or have injured themselves.

If someone is feeling literal pain from exercise, they better stop what they’re doing and take a break from they’re training or get some medical attention.

The type of pain that is associated with the saying “no pain no gain” is just what’s known as muscle stiffness created from the muscle tissue breakdown from repetitive training, especially if the muscle under stress is not accustomed to it.

How do you know if you are training too much?

If you have been training too much, you will have become victim of what’s known as overtrained. If you have been over training you will have signs but it will already be too late.

If you are over trained, you will have come to a standstill from making any progress in your gains and you may have even lost all interest in training, but there are ways to avoid over training.

A good place to start is to train each muscle group no more than two times per week, don’t overdo it with overall set’s, for a muscle group like shoulders, an ideal amount of sets would be around 15 sets.

Keep your workouts fresh by changing the exercises around, don’t always do the same routine, add new exercises now and then. There is a thing called muscle memory, your muscles have a way of remembering what you threw at them since your last training session, always keep your workouts fresh.

Another important thing is to make sure that you get plenty of sleep each night. Muscles don’t grow in the gym, muscle tissue breaks down in the gym. It is during the hours that you spend sleeping at night is when your muscles do their growing.

So for all you gym goer’s out there that love to see your muscles grow and love to spend your share of time sleeping, you are in luck, as long as your bed partner will leave you alone long enough to get your ten hours of sleep per night.

Assembling a shoulder workout

First of all when putting together a shoulder training workout, it is important to put into consideration that there are three heads to the shoulder. First there is the front head of the deltoid which is called the anterior head.

The middle head of the shoulder is referred to as the medial deltoid, and the rear head of the deltoid is referred to as the posterior.

When putting together a shoulder training workout, it is necessary to incorporate exercises into your training program that will target all three heads of your shoulder.

The next thing that you will want to look at if you are serious about building muscular shoulders is you will need to incorporate combination moves such as overhead presses. Combination moves are exercises that will target more than one muscle group at a time.

For example when you are doing overhead presses such as the military press with a barbell, this exercise will target the front head of the deltoid, or also known as the anterior head. Doing these overhead presses such as the military press, you are not only working the front head of the deltoid but also other muscle groups such as the chest and triceps.

When you perform overhead pressing movements, they are targeting your shoulders, but you are not only putting your shoulders into play but also because the triceps and chest are coming into play you can push more weight when you perform any of these exercises which in return means more muscle growth.

It is also a good idea to do overhead pressing movements first in your workout when you have more energy because these overhead pressing moves will generally take more energy, so you should do overhead presses when you are you at your peak energy.


When I talk about isolating independent heads of the deltoid, I am talking about specific exercises you can incorporate into your workout that will targt each individual head to bring out a more fully rounded appearance to your shoulder development.

One exercise that will target the front head of your deltoids are the front laterals. Front laterals are performed with dumbbells generally, but you can also perform front laterals with a barbell, when performing them with a barbell you are using both hands at the same time.

More commonly,  the front laterals are performed with dumbbells, this way you can alternate back and forth between each arm when performing the front laterals.

An isolating exercise that you can perform for the side head of the deltoid is the side laterals. Side laterals are an excellent exercise for developing and bringing out the fullness in development of the side head of the shoulder.

Last but not least for isolating exercises for the deltoids are the rear laterals which work the rear head of the deltoid or also known as the posterior.

Many times the rear head of the deltoid can be overlooked, quite often taking a backseat to the more popular exercises like overhead presses and side laterals, but rear laterals are an excellent exercise or developing the back head of the shoulder which will give the shoulder a more full developed appearance.

Other ideas

Here are some other ideas when it comes to bringing out development in your shoulders. When incorporating exercises for the rear head of the deltoid such as rear laterals don’t only need to be performed on shoulder training day, but can be trained along with back.

Practically every exercise that you can do for back, there is some play going into action in the rear deltoid, such as when performing wide grip chins or lat pull-downs or any rowing movement for back, the rear deltoid is coming into play for every one of these back training exercises.

So maybe the next time you get a back training workout in, you could incorporate rear laterals which will specifically target the back head of the deltoid.

Another great combination move for the side head of the deltoid is the upright rows which can be performed with either a barbell or with dumbbells. The upright row is a combination movement that not only works the side head of the deltoid, but will also target other muscle groups such as the biceps and traps.


In general theory, you would perform combination moves like overhead presses first in your workout as these exercises will take more energy and it only stands to reason that you should perform exercises that take more energy first in your workout when your energy is in its prime.

Although there are no rules saying that you can only perform combination moves first in your workout, after all, as I have mentioned before, you should keep your workouts fresh and switch things around periodically in your training program so that you will at all costs avoid over training and keep your gaines coming.

One common exercise that I might perform first in my workout would it be rear laterals, the reason why I might target this exercise first in a workout is if I feel like the back of my deltoid development is lagging a bit, so I might want to perform this exercise first when I have the most energy.

I hope that I have given you some new ideas and motivation for putting together a solid shoulder training workout.

To help you in achieving your best gaines in muscle development it is important to follow a good training routine and stick with it, but it is also necessary to eat right and get proper supplementation.

To check out a review on supplementation, you can go here.

If you have any questions or concerns, please feel free to drop a comment in the box below and I will be sure to get back to you as soon as possible.


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