how to train shoulders

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As I had promised in my previous post in my blog beast_fitness_tips  I have come up with shoulder workouts. However your body look like you have big arms, chest or a six pack without having great shoulders they won’t look good. So you should train your shoulders 2 to 3 times a week. In this I am going to say about training shoulders.

First of all compounds: Shoulders have only some compound exercises they are overhead press, upright rows and pike push ups, dips. You should train every part of your shoulder to get boulder shoulders. Shoulder is divided into three parts anterior deltoid, side deltoid and posterior deltoid. They are also called as front delt, side delt and rear delt respectively. I have explained about training rear delt in the post about how to train your back. Now I am going to say about how to train anterior and side delts.

Over head press: This exercise trains your front delt and your triceps also. Hold the barbell with your hands perpendicular to the floor .i.e. hands are vertical then push the barbell up and make your hands straight then slowly lower to the beginning position.

Upright rows: Do this with e-z bar because the plane of motion of this exercise may injure your shoulder if you do this with a barbell. Hold an e-z bar with both hands with a separation of shoulder width pull the bar upright from bottom up to it reaches your head then slowly lower to the starting position.




Dips: I have said about dips in the post about training chest.

Some secret tips to train shoulders that increase the rate of growth of shoulders

1.       LEARN MULTIPLE WAYS TO DO THE SAME MOVEMENT

Small differences in how similar movements are done work the target musculature in slightly different ways, allowing for greater overall stimulus. Arnold sought out alternative exercises that worked a target muscle from slightly different angles. When using dumbbells rather than the barbell on overhead presses, for example, he deliberately lowered the weights several inches below the bottom position of the barbell movement, and he brought them together at the top to elongate the range of motion.

2.       ATTACK EACH DELT HEAD WITH A SINGLE-JOINT MOVE

Arnold used single-joint movements to complement overhead presses and isolate each delt head individually. Here, too, he sought subtle differences that would, over time, build better overall size. For example, the cable lateral raise in front of the body has a slightly different feel than when the cable runs behind you. Knowing how to do a given movement pattern on different pieces of equipment is, according to Arnold, essential for a bodybuilder to take his physique to the next level.

 

3.       OVERHEAD PRESSES ARE YOUR BEST MASS BUILDER

Multi joint movements like presses and upright rows are the best mass builders for shoulders, since they engage the greatest degree of deltoid musculature. Arnold would go heavy with these movements, especially early in his workouts when his energy levels were highest. He commonly did presses both behind and in front of his head for complete development.

 

4.       TRAIN UPPER TRAPS WITH DELTS

Because the upper traps get some degree of stimulation during many shoulder exercises,

Arnold trained them with delts. His main upper-trap exercise was the shrug, though he noted that maximizing the size of this muscle required a number of other movements, including power pulls, cleans, and upright rows. Because the range of motion in a shrug is fairly short, Arnold recommended backing off on the weight in favour of being able to fully shrug your shoulders as high as possible.

Isolation exercises for shoulders: As I said before there are more isolation movements for training shoulders they are

Ø  Front raises

Ø  Lateral raises

Ø  Arnold press

Ø  Seated dumbbell press

Ø  Alternating dumbbell press





Note: I have said about building shoulder in this post. I will post about training triceps in next post. Subscribe to my blog to get regular updates of fitness.

 

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WORKOUT🏋🏋,

NEVER GIVE UP,

STAY FIT,

STAY STRONG💪💪,

STAY HEALTHY,

STAY HAPPY😊😇.

 


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