How to pump up shoulders.
The importance of shoulder belt development cannot be overstated. For centuries, broad-arm people have been leaders of childbirth and communities around the world. From here went all the famous phrases «keep on shoulders the whole world,» responsibility lies on your shoulders, «etc.
People have put so much faith in the power of broad deltas that it is now impossible to change that.
Of course, culturists are not particularly interested in the portable sense of the word «broad strong shoulders,» they want to have real huge round boulders, like two gun cores. Of course, those who have been gifted by nature since birth with a broad clavicle to give a visible volume of deltas is easier, but what to do to someone who does not have wide bones? Can they build their boulders in shoulder place? Of course can! But you have to do it right!
You can often see guys in the gym making a rod sting off their chest, almost jumping in place before each repeat to throw the rod on their stretched hands. Or swing sideways, performing an isolated exercise — breeding of gantels in inclination. And what do their shoulders look like after that? Like an oblong bottle of wine! Every time one of these guys, leaving the hall, puts a sports bag on his shoulder — it immediately slips down. We want deltas that can pull our jacket from the inside without the braces.
In the following method of rocking, the delta will concentrate on preliminary fatigue and pamping, characterized by a high number of repeats in order to increase blood flow to the target muscles. It may seem strange to focus on delta training, as most are used to pumping shoulders after pumping larger muscles, such as chest or back. But before you reject, try using our method.
1. Lifting hands with a gantel aside with one hand
The first exercise loads the rear and middle bundle of deltas. Do not chase big scales, the main thing is to make repeats as technical as possible. Raise your hands in one motion by bending slightly in your elbows. At the top point delay by 1.5-2 seconds, then slowly complete the movement. Spread the gantels in the tilt Make three approaches, increasing with each time the weight of the gantel by 0.5-1 kg. reducing the number of repetitions.
2. Breeding of gantels in inclination
We keep loading the back delta. Lift the gages to shoulder level, staying at the top point for a couple of seconds and slowly lower back. The movement should be carried out under full control, avoiding reading and leaping. Also 4 approaches with weight gain of gantels in each.
3. Lifting the gantels through the sides
We have successfully tired the rear deltas, it is the turn of the middle ones. Focus on the side beams and do not wave the gantels so that the voltage is at all areas of the motion amplitude.
4. Press of dumbbells sitting
Before you go to the gantel press, you need to make sure you have pre-tired your shoulders with the first exercises. This will help to feel the shoulder work better, as the rear and middle delta are already slightly tired — the main load will fall on the front and a little on the middle beam of muscles. Make an Arnold-style toe, that is, without supination — the palms look forward throughout the movement. Perform four pyramid approaches.
5. Burn rods from behind the head
If you had injuries to your shoulder belt or clavicle, disturb your ligaments, do this exercise in Smith ‘s car. It will isolate the excess movement of the joints and give you an additional point of support. But personally, I always do this exercise in a classic style. I sit on a bench with a back inclined at 95 degrees so that the middle of the back will swing slightly on it. It is important to keep an eye on the elbows and the path of the rod during the jig. If you feel that you cannot perform an exercise in one straight motion, then boldly go to Smith ‘s car. With fairly large bar weights, use a weightlifting belt like a back frame. Don ‘t drop the bar very low in every repeat — enough about just below ear level. Since after three previous exercises shoulders are already tired, it makes sense to use the principle of «striptease» weight. Reduce the weight of the bar in each approach so as not to interfere with the execution technique.
Do not forget about protein cocktail after training and creatine loading during the whole cycle of using this training.
Complex of exercises for shoulder development:
1. Lifting hands with a gantel in the side with one hand (3 approaches for 15, 12, 10 repeats)
2. Dilution of gantels in inclination (4 approaches for 15, 12, 10, 8 repeats)
3. Lifting of gantels through the sides (4 approaches for 15, 12, 10, 8 repeats)
4. Sting of gantels sitting (4 approaches for 12, 10, 8, 6 repeats)
5. Push rods from behind the head (4 approaches for 12, 10, 8, 6 repeats)