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 Christopher Ball 
Training to Achieve Well-Developed, Cannon-Ball Shoulders
...Christopher Ball Answers Readers' Questions About Training Delts
by Christopher Ball, B.Sc. Kine., ACE, ACSM | Consumer Advocate
Training Delts With An Injured Shoulder
Q: My shoulders are definitely my hardest muscle group to work, and noticeable gains have been minimal. I may have even injured my right rotator cuff sometime in the last few years—at least I think so because when I do military presses, I feel excessive pain and a bit of a "pop" in the joint as I am passing horizontal on the way up and down. I try to stick to dumbbell movements to prevent further injury yet still train heavy. I wonder if I should add additional shoulder exercises to my routine (I'm currently following Shawn Phillips' ABSolution), where I learned there are three separate heads to the delts (not to mention the traps). Any suggestions on this or on "jump starting" growth in a slow-responding area like the delts?
Thanks,
StoneSour
A: Don't even bother training the anterior (front) deltoid.
I say that with conviction because I strongly believe too many of us have over-developed front delts because it is almost always recruited in the majority of chest, triceps, and back exercises. And an over-developed front delt can result in chronic rotator cuff pain and that all-too-common protracted (forward extension), "hunched-over" look.
If you have shoulder pain or a previous rotator cuff injury, you should focus only on strengthening the four small muscles of the rotator cuff and the posterior (rear) delts. Shoulder presses often recruit too much of the front delt, so I wouldn't recommend them unless you work with very light weights.
Rear delt training, on the other hand, is crucial, and I've seen many bodybuilders dramatically improve their bodies just by developing the rear delts. Stronger rear delts result in retraction of the shoulders, a substantial increase in bench press, improved aesthetics, and stronger back muscles.
Steroids for Bigger Delts?
Q: Hey! Speaking of shoulders... How does one get the nice cap on the shoulders? Someone in the gym last night told me that you need 'roids to achieve this. I don't believe that for one minute! Any comments?
Nakita
A: Unfortunately, I have to agree with the person at the gym. Anabolics/androgens make the muscles fuller, providing a much greater "capped" look to each shoulder head (or any muscle "belly" for that matter). Huge caps are often a dead giveaway for androgen use. But... developing striated and impressive delts can be achieved by anyone without the use of anabolics.
"...developing striated and impressive delts can be achieved by anyone without the use of anabolics."
Before you go adding extra exercises and sets, it's critical to analyze your current shoulder development. Genetics, training techniques, and injuries are a few factors that affect and can limit shoulder development. I recommend trying the following two tests:
- Stand sideways in front of a mirror and look at the position of your shoulders in comparison to the rest of your body. If you see that your shoulders fall in line with your ears and they stay retracted, then you have excellent shoulder development. If your shoulder is pulled forward and is positioned more toward your nose than your ears, then you have some rehabbing to do.
Protraction is a sign of underdeveloped rear delts, rotator cuff muscles, and rhomboids. It's also a sign of over-developed lats and front delts, which can lead to injuries as well as poor aesthetics. (Who wants to look like a hunchback?!)
- Next, standing straight in a relaxed, normal position in front of a mirror, immediately look at the position of your palms. If your palms face forward with your thumbs in an externally rotated position (outward), then you can go ahead and work all three heads.
If your palms are facing your body with thumbs pointed forward, then you have a little work to do to correct your protraction. But if your palms face behind you with thumbs in an internally rotated position (toward your thighs), then you can only train rear delts and must avoid working front delts until your imbalance is corrected.
It may sound minor and irrelevant if your shoulders are protracted or retracted, but you can greatly advance your physique
development and reduce the chances of injury by making the following changes to your routine:
- Stop working front delts! Believe me, if you don't work them for an entire year, you won't notice a difference in their size or strength!
- Take rear delt training serious. Work your rear delts harder and more focused than any other muscle group, and concentrate on contracting the rear delt for proper development.
- For every biceps exercise you do, do an extra triceps exercise.
- Always take time to stretch your chest and biceps. Protraction is often the result of working too much chest and biceps (the show-off muscles). Flex your biceps and chest right now, look where your shoulders go... forward! Tight pecs and biceps pull your shoulder girdles forward (not good)!
- Train your rhomboids harder than your lats. Make your rhomboids the strongest part of your back... strong rhomboids will pull the shoulder girdles back, and you'll also notice greater chest strength. (Again, take a moment and flex your lats as hard as you can. Notice where your shoulders go... forward.)
- Stop working front delts!
When I was younger, I used to really pound my chest and biceps harder than any other muscle groups. The result was severe protraction and chronic shoulder pain. It has taken a year of training (using the tips I listed above) to correct my imbalance. Now that I'm back to my natural "retracted" posture, my whole body is responding much faster and better to training.
Bottom line: it's time to start working those important muscles you can't see!
The Best Damn Exercises for Massive Traps!
Q: What exercises would you recommend for the rhomboids? I am now thinking about doing upright rows instead of a second back exercise on "back days."
I am a former TOS (Thoracic Outlet Syndrome) sufferer. My condition has gotten much better from listening to advice like that discussed above, but my posture could still use some improvement. I haven't done upright rows in years, but maybe they would help too. - DR
A: Hey DR, I've done extensive research on the condition, and I sympathize with your quest for recovery. For everyone else, TOS consists of a group of distinct disorders that affect the nerves that pass into the arms from the neck and various nerves and blood vessels between the base of the neck and armpit. Thoracic outlet syndrome is a combination of pain, numbness, tingling, weakness, or coldness in the upper extremity caused by pressure on the nerves and/or blood vessels in the thoracic outlet (a space between the rib cage and the collarbone through which the main blood vessels and nerves pass from the neck and thorax into the arm). It's extremely painful and can take anywhere from weeks to years to rehabilitate. My girlfriend had it, and she was plagued with headaches, insomnia, immobility, and cried often due to the pain. It took her weeks to rehabilitate the problem with chiropractic adjustments, electro-stimulation, massages, and lots of TLC.
Back to DR... all of the tips I mentioned in the previous questions will help considerably, especially working your rhomboids.
Follow the link below to see an anatomical view of the rhomboids:
Rhomboids
As indicated by the picture, our rhomboids are located under the trapezius and aren't that great in size. Unfortunately, its small structure makes it easy for the front delts and pecs to compensate and over-power the rhomboid many times over. Also take notice of where the rhomboid attaches to the shoulder blade, holding it firmly retracted into position. Someone whose shoulders are rolled forward in an ape-like position would have underdeveloped and weak rhomboids, causing the shoulder blades to roll/pull forward.
When someone is in great shape but can't seem to take their physique to another level, they often target training or nutrition. Trying a new training program or getting extra strict on the diet may have worked when you were out of shape... but now it's time to consider the possibility that your physiology needs some adjustments and improvements. I took my physique to an entirely new level after I rehabbed my imbalance/protraction.
Ideal exercises for stimulating the rhomboids are any types of rows (bent over, cable, machine, dumbbell, barbell), but remember to pinch your scapulas (shoulder blades) together during the exercise. Keep your elbows in-close/tight to your sides and pay attention to good form, focusing on quality contractions.
One exercise used for rehabbing the rhomboid muscle (which also works the traps) is seated shrugs. You can't stimulate the rhomboid unless you've fully retracted your shoulders (once again pinching the scapulas together) and look forward during the shrugging motion.
Most importantly, use variation. Adjust your grip and pull the weight from different angles to ensure maximal recruitment of weak fibers. Before beginning a back workout, don't forget to stretch out your biceps and pecs.
Although "little" tips, like the position of your thumb, may seem irrelevant (especially if your condition isn't serious right now), if you start adopting these smart training techniques, you'll soon discover serious changes in your strength and symmetry.
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