Can I Train My Shoulders Twice a Week?

Items are legal; sure, why not? You can train your workout routine in any way you want. A balanced approach is recommended, with varied intensity and changing exercises. Personally, I train my shoulders daily, incorporating light to medium resistance bands, heavy barbell overhead presses once a week, and 10-20 rep sets of seated dumbbell and lateral raises two to three times a week.

Understanding Shoulder Joints

The shoulders are delicate and complex joints, not especially easy to target. Overtraining or improper intensity can lead to injuries that might sideline you for months. It is crucial to maintain a balanced training routine and allow sufficient recovery time between workouts.

Shoulder Training Tips

Rear Deltoids and Side Deltoids: These areas often need more work. Beyond beginner levels, training them daily is effective since they typically receive insufficient attention. During the gym session, you can hit the rear deltoids and side deltoids with specific exercises targeting these regions.

Monday: 3-4 sets of lateral raises Tuesday: 3–4 sets of rear delt rows Wednesday: 5–6 sets of high pulls Thursday: A couple sets of face pulls Friday: A few rounds of farmers carry Additional Exercises: Reverse peck decs, scaptions, y-raises, scapular retractions on a pull-up bar, power shrugs

These exercises can be incorporated into your routine for a balanced and effective training regimen. If you find a specific area lagging, you can train that part 2-3-4 times a week, while focusing on other areas during the remainder of the week.

Front Deltoids

Your front deltoids, however, need to be kept fresh. They already receive a significant amount of work from activities like bench presses and incline presses. Even if you perform additional exercises such as close grip bench presses, dips, or overhead presses, it can be too much for most people. Not a single person on the planet needs direct front delt work more than twice a week.

For maintaining peak performance, keep your front deltoids as fresh as possible. If you do need to work them, ensure it is done with controlled intensity and less frequency.