Shoulder muscle gain gym training program for men
The importance of the development of the shoulder girdle cannot be overestimated. Over the centuries, broad-shouldered people have been leaders in clans and communities around the world. From here came the well-known phrases “to hold the whole world on our shoulders”, “responsibility lies on your shoulders”, etc.
People have invested so much faith in the power of wide deltas that it is now impossible to change this. Of course, bodybuilders are not particularly interested in the figurative sense of the word “broad strong shoulders”, they want to have real huge round boulders, like two cannonballs. Of course, those whom nature has endowed with a wide collarbone from birth make it easier to give the visible volume of deltas, but what about someone who does not have wide bones? Can they build their boulders in place of their shoulders? Of course they can! But you need to do it right!
Often you can see guys in the gym who are doing a barbell press from the chest, almost bouncing in place before each repetition, to throw the barbell on outstretched arms. Or swing to the sides, performing an isolated exercise – breeding dumbbells in an incline. And what do their shoulders look like after that? Like an oblong bottle of wine! Each time, one of these guys, leaving the hall, throws a sports bag on his shoulder – she immediately slides down. But we want such deltas that even without shoulder pads can pull our jacket from the inside. In the article, we will analyze the weight training program for shoulders in the gym for men.
In the delta buildup method below, we focus on pre-fatigue and pumping, characterized by a high number of repetitions in order to increase blood flow to the target muscles.
It may seem strange to you to focus on delta training from the forefront, since most people are used to shaking their shoulders after pumping larger muscles, such as the chest or back. But before rejecting, try using our method.
Best Deltoid Exercises For Muscle Gain
|1. Single-arm dumbbell row. The first exercise loads the back and middle bunch of deltas. Do not chase large weights, the main thing is to do repetitions as technically as possible. Raise your hands in one motion, slightly bending at the elbows. At the top point, hold for 1.5-2 seconds, then slowly end the movement. Breeding dumbbells in an incline Do three approaches, each time increasing the weight of the dumbbell by 0.5-1 kg. reducing the number of repetitions.|
|2. Bent-over dumbbells row. We continue to load the rear delta. Raise the dumbbells to shoulder level, lingering at the top point for a couple of seconds and slowly lower them back. The movement should be carried out under full control, avoiding cheats and jerks. Also 4 approaches with increasing the weight of dumbbells in each.|
|3. Dumbbell lateral raise. We successfully worked the back deltas, the turn of the middle ones. Focus on the lateral beams and do not swing the dumbbells so that the voltage is in all parts of the amplitude of motion.|
|4. Seated bench dumbbell press. Before proceeding to the dumbbell bench press, you need to make sure that you have previously tired your shoulders with the first exercises. This will help to better feel the work of the shoulder, since the back and middle deltas are already slightly tired – the main load will be on the front and a little on the middle muscle bundle. Dumbbell bench press Do the bench press in Arnold style, that is, without supination – the palms are looking forward throughout the movement. Follow the four pyramid approaches.|
|5. Behind-the-neck barbell press. If you have injuries to your shoulder girdle or collarbone, your ligaments are troubling, then do this exercise in Smith’s machine. It isolates the excess movement of the joints and gives you an additional fulcrum. But personally, I always do this exercise in a classic style. I sit on a bench with a back at a slope of 95 degrees, so that the middle of the back is slightly leaned on it. During the execution of the press, it is important to monitor the elbows and the trajectory of the bar. If you feel that you cannot complete the exercise in one motion in a straight line, then boldly go to Smith’s car. With a sufficiently large barbell weight, use a weightlifting belt as a back frame. Do not lower the bar very low in each repetition – just about slightly below ear level. Since the shoulders are already tired after the previous three exercises, it makes sense to use the principle “|
Do not forget about the protein shake after training and creatine loading during the entire cycle of use of this workout.
Dumbbell Shoulder Workout Program For Muscle Gain
- Single-arm dumbbell row (3 sets of 15, 12, 10 reps)
- Bent-over dumbbell side raise (4 sets of 15, 12, 10, 8 reps)
- Dumbbell side raise (4 sets of 15, 12, 10, 8 reps)
- Dumbbell bench press (4 sets of 12, 10, 8, 6 reps)
- Behind-the-neck dumbbell press (4 sets of 12, 10, 8, 6 reps)