Kick-off exercise – clean and press.
Start training shoulders exclusively with the basic exercises – bench over his head. And do it not only with the rod, and also use dumbbells. This is an exercise for the shoulder belt is the most energy-intensive, as uses just three beam deltoid muscles plus triceps and smaller muscle stabilizers. Therefore, its implementation should start at the beginning of the exercise until you still seething fresh forces. It is also important to determine the best weight for you. Remember that your approach should be in the range of 6 to 12 repetitions, no more and no less. The only way you will be able to stimulate muscle hypertrophy, in other words – muscle growth.
Bench sitting and standing.
In fact, the trajectory of these two variants, one bench and one might even suggest that the impact on the muscles of the same, but not so simple, my friends. If you take a stand to perform bench barbell or dumbbells, then believe me, you will take a greater weight than in the sitting position. Why is that? You’ll just help myself, do not arbitrarily possible additional impetus Erectile dysfunction coming from your feet. At the sitting version, this method is not a ride, your working weight will decline slightly, but will increase the degree of isolation of the target muscle group, which will work through it more deeply.
As you can see, each of these two bench options have their advantages and disadvantages and not to upset the balance, you will, without fail, be performed bench sitting and standing. To do this, simply alternate between these two options for every single workout shoulders. In addition to preserving the balance of “machinery-weight”, you also do not give your muscles get bored of the repetitive loads, which in turn have a positive impact on their growth.
Trainers leave for later.
Most of its power and energy reserves, you have to give work with free weights – a bar or dumbbells. These shells, unlike the simulators, which involve more muscle mass as to maintain balance, the work included many small muscles-stabilizers.
Trainers also perform the function of the balance for you, and are suitable for use only in two cases:
- when you are a beginner and you need to hone your technique
- when you need to increase the intensity of the load and to “finish” tired muscles
Since the first case everything is clear, and the second is to explain with an example. Let’s say you have completed 4 sets bench press over your head and your shoulders because of severe fatigue not give stabilizer muscles you normally work with the same Androxin (trenbolone mix) weight. But you need an intense, hardcore load! What are you doing? You go to the simulator for the bench sitting and doing a couple more serious approach when working deltoids, without cycling, strongly tired stabilizing muscles. That kind of logic. But use it wisely, too often increased the intensity of the training leads to overtraining.
Link to the chin.
Another polyarticular exercise that will help to make the shoulders wider. Its difference from the presses that work here mainly backs deltoids, although the front and side is also not deprived of the load. Accordingly, it would not disturb the balance of “integrity” of the load on the shoulders, thrust his chin should never be neglected.
Do it either after or before the presses over the head. The ideal option would be to alternate the sequence of these exercises. On the first one workout mode make, and then pull on the other vice versa – traction, and then press etc.You will remain in the win – and shoulders worked efficiently and do not give your muscles get used to the load.
To continue to grow and progress, and not stagnate, you need to provide a variety of load your deltoids. This was already mentioned in the beginning, but nevertheless it makes sense to repeat the above. Use different shells, for example, alternate barbell and dumbbells when doing clean and press. This can be done not only on the different training, but even within one. Perform bench sitting and standing position. Alternate procedure for the base and isolating exercises. Work with a different number of repetitions, using the relatively light, the heavy weight work.
Do not focus on the same program, doing it for more than 2 months without making adjustments. Whatever the program was good in the beginning, over time it will begin to lose their effectiveness due to the fact that the muscles adapt to the banal monotonous load and stop it responsible growth.
Plus a variety of training, will allow to pump shoulder muscles more deeply and act on them from different angles, which in the future will contribute to the disclosure of the full potential of your deltoid. That’s all. Good luck, my friends!