Build Shoulders Like A Demigod

No Excuses. No Weak Angles. Just Boulder Caps. You don’t build god-tier shoulders by accident. You build them by attacking all three heads of the deltoid, stacking progressive overload, and showing up when everyone else is training chest and arms. If you want round, wide, armour-plated shoulders that stretch T-shirts and dominate your physique, this is the playbook.

Know Your Weapon: The Three Heads Of The Delt

If you only press and hope for the best, you’ll get average results. Demigod shoulders come from hitting every angle.

Anterior (front delt)
Powers all pressing movements. Gets plenty of work from bench and overhead press.

Lateral (side delt)
Creates width. This is what makes you look massive from the front and back. This is your priority.

Posterior (rear delt)
Adds thickness and shoulder health. Separates the strong from the broken.

Neglect one, and your shoulders will never look complete — or stay injury-free.

The Demigod Shoulder Blueprint

Train shoulders twice per week. One heavy strength day. One high-volume sculpting day.

Day 1: Mass And Power

Goal: build dense muscle and raw strength.

1. Barbell Overhead Press
   4–5 sets x 5–8 reps
   Go heavy. Full lockout. No half reps.

2. Seated Dumbbell Press
   4 sets x 8–10 reps
   Slow negatives. Control the descent.

3. Heavy Lateral Raises (Dumbbells Or Machine)
   5 sets x 12–15 reps
   Last set: drop set to failure.

4. Upright Row (EZ-Bar Or Cable, Wide Grip)
   3–4 sets x 10–12 reps
   Pull to upper chest, not chin. Keep shoulders safe.

5. Rear-Delt Cable Fly
   4 sets x 12–15 reps
   Pause one second at peak contraction.

Finish with band pull-aparts or face pulls if your shoulders feel beat up.

Day 2: Width, Detail, And Pain

Goal: blow up the side and rear delts and flood them with blood.

1. Giant Set x 4–5 Rounds
   • Cable Lateral Raise x 15
   • Dumbbell Lateral Raise x 15
   • Partial Lateral Raise Burns x 20
   Rest 60 seconds after each round.

2. Lean-Away Cable Laterals
   4 sets x 12–15 each side
   Maximum stretch, brutal contraction.

3. Rear-Delt Destroyer Circuit x 4 Rounds
   • Reverse Pec Deck x 15
   • Bent-Over Dumbbell Raises x 15
   • Face Pulls x 20
   Minimal rest.

4. Overhead Plate Hold
   3 rounds x 30–60 seconds
   Pure shoulder endurance. Embrace the shake.

You should leave this session with delts so pumped you can’t lower your arms properly.

Technique That Builds Monsters

Most people swing weights and wonder why their shoulders won’t grow.

Do this instead:

• Lead lateral raises with your elbows, not your hands
• Stop raising when your arms reach shoulder height
• Control the negative on every rep
• Keep tension — no resting at the bottom
• Train in the scapular plane (slight forward angle) to protect joints

Muscle grows from tension, not ego lifting.

Volume, Frequency, And Recovery

Shoulders can handle more volume than chest or legs — but only if recovery is on point.

Target weekly volume:
12–20 sets for lateral delts
10–16 sets for rear delts
Front delts usually get enough from pressing

Sleep is not optional. Food is not optional. If your shoulders aren’t growing, you’re either under-eating or under-recovering.

Eat Like You Want To Look Like A God

No calories, no caps. Simple.

Protein: 1g per pound of bodyweight
Carbs: high around training for pumps and performance
Fats: don’t eliminate them — hormones matter

Shoulders respond insanely well to being trained hard and fed properly. Starve them and they’ll stay flat.

The Mindset: Why Most Shoulders Suck

Because most people:

• Skip lateral raises
• Rush through reps
• Train shoulders once every two weeks
• Never push sets close to failure

You want elite shoulders? Then treat them like a priority muscle, not an accessory.

When your side delts burn and your brain tells you to stop — that’s when the real growth starts.