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When was the last time you heard anyone say, “Look, what kind of guy is deltoid?” To be honest, the shoulders were never considered as one of the “spectacular” muscle groups – this status has long been reserved for the chest, biceps and abdominals. This, so to speak, tradition leads many beginner bodybuilders to the right path, not allowing them to pay due attention to the basic principles of effective training “deltas”. To develop an effective program that can make you wider in the shoulders and give you the coveted V-shape, you must first adopt the six rules that are given below. By building the training process in accordance with them, you will thus open up new and very wide (in every sense) horizons in front of your shoulders.
1) Understand the anatomy of your shoulders. Pumping shoulders begins with an anatomical atlas. So what do we see? Deltas consist of three beams: front, middle and back. Rear by nature the largest. Comments are needed? Each bundle requires special exercises. This is the time. The back bunch needs to be paid more attention. These are two. Deltas rest on one of the most complex (and therefore fragile) joints of the body, which means you cannot train them with extreme weights. These are three. Well, and the notes. The return will be given by a complex composed of exercises for all beams with special emphasis on the back.
2) Start with complex exercises. Here is a picture from relativistic physics. Two microparticles meet and “stick together” into one. What is her weight? Less than each individually. Where did the rest go? Nobody knows this yet. Similarly, the laws of formal logic do not work in bodybuilding. You “bomb” each beam with an isolated ruble exercise. You add up and get … a penny. An outwardly logical decision to work out the front bundles with arms raised in front of you, the middle ones with dilutions to the sides, and the rear ones with dilutions in the slope, as a result, gives a zilch. We must rely on serious basic barbell presses or heavy dumbbells. Yes, in parallel with the deltas, triceps, upper pectoral and trapezius work here, but only in conjunction with other muscles the deltas receive the most ambitious and deepest nervous stimulation. How can a beginner distinguish between “serious” basic exercises and “non-serious” ones? In the base, two or more joints always work. For example, in the presses – the shoulder and elbow, but in the lifts (forward, through the sides and in the slope) – only the shoulder.
3) Turn on isolated exercises. Isolated exercises should not be considered completely worthless. They are suitable for “stretching” of one or another weak muscle bundle or for consciously placing an emphasis on a particular bundle. In favor of isolated exercises, there is another, more important reason. It is known that a large amount of training grows muscle. This is the case with powerlifters: I pulled the razik and went home. The bodybuilder needs a lot of repetitions, many sets. Meanwhile, such a regime is frankly dangerous for the joints. With the help of isolated exercises, you can easily “wind up” a large amount of training without wearing out the shoulder joints with critical weights. For example, for beginners, the entire program can consist of 2-4 sets of bench presses and 2-4 sets of dilutions to the sides in a slope. With an increase in the level of training, the volume can be increased as follows: 2-4 sets of bench presses, 1-2 sets of dilutions to the sides and 2-4 sets of dilutions in the slope. The “classical” scheme is as follows: first presses, then 3-4 more exercises for all beams in 3-4 sets of 10-12 repetitions. The presses should go first number. It is sacred. But “stuck” in the same order of isolated exercises is not worth it. Better swap them. For example, in one workout, you start with the front beam, in the other with the back, and in the third with the middle. Such a “rotation” does not give an “advantage” to any of them. Otherwise, the one you download first will become larger.
4) How often to train your shoulders? The problem is that the shoulders are involved in many exercises for other muscle groups. So the total load that fell on their share during the weekly training cycle can easily turn out to be excessive. Take the simplest example: breast training. Here, one continuous bench press, directly loading the front bundles of deltas. And what? It turns out, it is necessary to spread the chest and deltas on different days? No, for beginners, the best solution would be, on the contrary, to combine deltas and pectorals in one training session. As already mentioned, chest exercises are heavily loaded and deltoid. It is quite reasonable to seize the moment and immediately load the heated deltas in full. With this approach, the deltas will have more time to relax. If you still decide to spread your chest and shoulders on different days of the week, in no case do not train your shoulders on the eve of a chest workout or the day after it. In other words, your deltas should not work for two days in a row.
5) A variety of training is the key to success By following the above rules, you will significantly increase your chances of developing deltoid ones following the example of champions. In fact, they all went the same way. It is difficult to invent something new here. If your training program for deltas still does not bring the desired result, you need to adjust it for yourself. Here is one of two things: either you overload the deltas or underload. There is no third. Overload is easy to diagnose. Usually it is part of the general stagnation of productivity, when you “breaks”, there is no drive, poor sleep and appetite. Well, if the mood is fighting, begin to gradually add intensity. For the rest, do not touch anything, but in the bench press add weight, and reduce the number of repetitions. And call a friend as an assistant. The fact is that sometimes we cannot develop a real effort in the bench because of a subconscious fear of dropping weight on our heads. Insurance calms and focus.
6) The choice of weapons. Shoulders, to a greater extent than any other part of the body, require impeccable techniques for performing each repetition. The deltoid and small muscles that rotate the shoulder outward are very easy to injure, and with a damaged shoulder training all that is above your waist will go down the drain. The right technique is the foundation. But besides this, there are also individual features of the shoulder joints. First try this or that movement with the minimum weight and listen: what if pain appears in the shoulder? If so, give up the exercise. It is not worth the risk. In general, the main safety rule in bodybuilding states: Avoid any “uncomfortable” exercise. If somewhere something is wrong, pulls, does not let, stabs, etc., it is better not to be stubborn. It does not go and it is not necessary! There are no irreplaceable exercises. You need those that are made for you.
Complex and single joint exercises
Bench press or sitting
Bench press (sitting or standing)
Dumbbell Bench Press (sitting or standing)
Press in the simulator Press in the simulator Smith
To the front deltas
Front dumbbell lift
Climb in front of you on the block
Lifting in front of you in the simulator
To the middle deltas
Side Dumbbell Lifting
Lifting dumbbells through the sides on incl. bench
Block side lift
Lift through sides on blocks from behind
Side lift in the simulator
On the back deltas
Dumbbell Dumbbell Breeding
Breeding dumbbells lying face down
Dilutions in the simulator for pectoral muscles
Dilutions on the top blocks
Dilution breeds on blocks (one or two hands)
Rear Delta Trainer Breeding