Building big shoulders are tricky. It is the most common injury
to bodybuilders and it is the last muscle to get big. And the most
common way to injure your shoulder is to overtrain it or perform bad
form while pressing. So it is important to select the proper shoulder
exercises, do it right and do not overtrain your delts.
And to top it off... if you hurt your shoulders... you ain't gonna be working on your upper body for a while, which pushes back your bodybuilding efforts...
So the key thing here is DO NOT OVERDO IT and injure your shoulders!!!
Got it?
Awesome! So let's move on here...
Now for a couple of rules... Train the muscles at the back of the shoulders first, then move on to the middle deltoid and then end the shoulder workout with training the front of the shoulders.
And let's limit the number of overhead shoulder presses. And be smart, if your shoulders hurt... DON'T OVERHEAD PRESS 'EM!
Also, I don't want you to do any upper body workouts for two days after the shoulder exercises. Give them time to heal and reach full recovery. What you can do is this... do your chest and arms in the beginning of the week and do the shoulder workout at the end of the week and give yourself the weekend off to rest.
And this workout is for those who are making shoulder workouts a priority in your weight training cycle. So here it goes:
Warmups -- do each of the exercises below as one super set. Just one set of eight repetitions at seventy five percent of the weights that you will be using when doing the shoulder exercises for real.
Discover the weights for each workout that allows you to complete the full reps I recommend in perfect form and at the recommended speeds. I suggest that you set the weights at least ten percent lighter than if you were doing them in your regular weightlifting routines.
OK, got it?
one) Rear deltoid cable lateral raise. Twelve repetitions. Speed is three counts up and one count down.
two) Incline dumbbell reverse fly. Ten repetitions. Speed is two counts up, one count paused and then one count down.
Repeat this super set two more times for a total of three times. Rest one minute between each super set.
one) Eccentric cable lateral raise. Six repetitions. Five counts up.
two) Dumbbell external rotation. Twelve repetitions. Three counts up and then one count down.
Repeat this super set two more times for a total of three times. Rest one minute between each super set.
one) 3/4 Dumbbell shoulder press. Eight repetitions. Two counts up and then one count down.
two) Shrugs. Eight repetitions. Two counts up and then one count down.
Repeat this super set two more times for a total of three times. Rest one minute between each super set.
If you are unfamiliar with any of these exercises or not quite too sure about the proper form... ask someone that is qualified to show you. Or you can do a Google video search to see examples.
The main thing to keep in mind is don't overdo the weights. Select the weights that will allow you to do the whole shoulder exercises without injuring yourself!
That's it big guy... let's rock & roll!
As I always say... grow strong and be healthy.
And to top it off... if you hurt your shoulders... you ain't gonna be working on your upper body for a while, which pushes back your bodybuilding efforts...
So the key thing here is DO NOT OVERDO IT and injure your shoulders!!!
Got it?
Awesome! So let's move on here...
Now for a couple of rules... Train the muscles at the back of the shoulders first, then move on to the middle deltoid and then end the shoulder workout with training the front of the shoulders.
And let's limit the number of overhead shoulder presses. And be smart, if your shoulders hurt... DON'T OVERHEAD PRESS 'EM!
Also, I don't want you to do any upper body workouts for two days after the shoulder exercises. Give them time to heal and reach full recovery. What you can do is this... do your chest and arms in the beginning of the week and do the shoulder workout at the end of the week and give yourself the weekend off to rest.
And this workout is for those who are making shoulder workouts a priority in your weight training cycle. So here it goes:
Warmups -- do each of the exercises below as one super set. Just one set of eight repetitions at seventy five percent of the weights that you will be using when doing the shoulder exercises for real.
Discover the weights for each workout that allows you to complete the full reps I recommend in perfect form and at the recommended speeds. I suggest that you set the weights at least ten percent lighter than if you were doing them in your regular weightlifting routines.
OK, got it?
one) Rear deltoid cable lateral raise. Twelve repetitions. Speed is three counts up and one count down.
two) Incline dumbbell reverse fly. Ten repetitions. Speed is two counts up, one count paused and then one count down.
Repeat this super set two more times for a total of three times. Rest one minute between each super set.
one) Eccentric cable lateral raise. Six repetitions. Five counts up.
two) Dumbbell external rotation. Twelve repetitions. Three counts up and then one count down.
Repeat this super set two more times for a total of three times. Rest one minute between each super set.
one) 3/4 Dumbbell shoulder press. Eight repetitions. Two counts up and then one count down.
two) Shrugs. Eight repetitions. Two counts up and then one count down.
Repeat this super set two more times for a total of three times. Rest one minute between each super set.
If you are unfamiliar with any of these exercises or not quite too sure about the proper form... ask someone that is qualified to show you. Or you can do a Google video search to see examples.
The main thing to keep in mind is don't overdo the weights. Select the weights that will allow you to do the whole shoulder exercises without injuring yourself!
That's it big guy... let's rock & roll!
As I always say... grow strong and be healthy.
Discover how you will: Never be confused about effective fat loss
again. Get rid of orange peel thighs. Wave goodbye to those cottage
cheese arms. . Once and for all, fit back into your old "thin"
clothes... AND spend more time with the family because you are not
wasting it on useless and boring cardio exercises.
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