Are you having problems gaining the serious muscle you want to? Are you working out a lot with little changes to your body? Want to get that ripped look men and women will envy and desire? This article will reveal five ways to get the most out of your shoulder workout in making your ultimate physique.
Stretching Start by stretching your shoulders every which way for five to 10 minutes prior to your first working set.
Move your arms through full circumductions, then hold them out to the side while pronatinq your hands inward so your deltoids (delts) stretch.
You can also have someone behind you to pull your arms backward to stretch your delts-pectoral complex.
1.
Seated Dumbbell Lateral Raises (warm-up) Employ this exercise to pre-exhaust the muscle group before moving on to a heavy compound exercise, meaning no other auxiliary muscles are called into play.
Then when you move on to the compound exercise - seated dumbbell presses - your triceps will be fresh and strong and your deltoids will be pre-exhausted by the side lateral work.
That means the deltoids will tired before the triceps.
Now move on to Smith machine front presses.
2.
Smith Machine Front Presses For what could be called a pre-pre-exhaust - four light sets of 12-15 reps.
Since these are machine guided, they're safer than a compound free-weight movement, so you can handle moderate poundage's and lubricate your rotators even more, without endangering them.
Then begin the real pre-exhaust and rip-roaring phase of your delt workout.
3.
Seated Dumbbell Lateral Raises (pre-exhaust) The ideal pre-exhaust for heavy low-rep presses is the aforementioned seated dumbbell lateral raises, and since you can do them in drop sets, they're a great mass builder.
Start with the heaviest dumbbells for which you can get 12-15 reps; then, when failure kicks in, immediately drop your poundage significantly and do another 12-15 reps, this time with a spotter behind you.
That's one set.
Repeat that drop sequence three more times for a total of four (eight drop) sets.
For every lateral rep in every set, complete the entire 90-degree range of motion, bringing the dumbbell from the outside of your thigh to just above horizontal (locking arms out as straight as they'll go).
When your form begins to suffer and you start to rock, your can call for a spot, and that person puts their hands under you arms and keeps you going through the 12-15 reps.
With your deltoids now swollen with blood and pre-exhausted, they're ready for the guts of your shoulder workout.
4.
Seated Dumbbell Presses The is described as a power- building movement consisting of four straight sets of 12-15 reps.
Brace your back, cinch up your belt, and you're ready to roll.
The entire process is intellectual: down slow, explode up, squeeze from beginning to end, with an extra peak contraction at the top of each rep.
The most flagrant mistake I see guys make when they're performing dumbbell presses is showing off, thinking the more weight, the better.
That's why so many people have rotator problems.
The best shoulders come not from showing the world how much weight you can lift, but from lifting properly.
Now finish of your workout with a rear delt work.
5.
Bent Dumbbell Lateral Raises With your forehead resting on a pad and do four drop sets of 12-15.
Before you take on your heavy dumbbell presses, patiently go through all four stages of a stretch, warm-up, pre-pre-exhaust and pre-exhaust phase.
Your ultimate body is within reach, providing you follow the proven principles in this article.
Muscle building is not a pipe dream or only for those with the perfect genetic makeup.
Use these strategies workout twice a week for six weeks and watch your deltoids keep right on growing.