Every time i train my shoulders, i have to do all kinds of push-ups, and i have to do hundreds of one kind of push-ups. Can you train your shoulders in such a way that you don't want to stop? Skills and methods are important, shoulder training is not blindly pushing, building wide shoulders by pushing alone is not enough, say goodbye to narrow shoulders from now on, read on for the following!
When it comes to how to train a good body, shoulders are often neglected. Why are shoulders so important? Two words: Balance. However, for a more even body and greater strength, shoulder training should also be given enough attention.
why should i train my shoulders?
There are several key reasons to train your shoulders. First and foremost is its functionality. When someone refers to the 'shoulder' they may not realise that there are three separate muscle bundles in the shoulder, the anterior deltoid, the middle deltoid and the posterior deltoid.
There is a lack of variety in shoulder training, and the deltoids are trained in conjunction with the chest. When the pectoral muscles are in motion, the anterior deltoid bundle is a supporting muscle and explains the stabilisation of the barbell when doing the bench press.
when one of these muscles dominates the training, other muscles are found to compensate in the upper body movements. For example, the anterior deltoid bundle, which is more developed than the middle and posterior deltoid bundles, will fire in place of the weaker muscle in the movement. Muscles that are used too much can lead to muscle strains, which can be dangerous.
Strengthening the posterior bundle will also improve other upper body movements. The shoulders are the stabilising muscles and the stronger they are, the better they will perform in training exercises such as hard pulls and overhead presses.
another important reason for this is the benefit to body shape. A pair of well-trained, full shoulders is the basis for an inverted triangle shape. It is possible to spend all day training the latissimus dorsi and core, but without full shoulders, the inverted triangle shape says goodbye to you. If you want to get good shoulders, you must concentrate on the three muscle bundles of the deltoids.
Common shoulder training mistakes
many of you are very careful when training your shoulders, but you still make these common mistakes, the most common of which is only doing high reps. The shoulder muscles are not as big as the quads, but that doesn't mean they don't respond well to stress when pushed to their limits. High reps have a place in strength training, but if you want to increase the shoulder muscles then larger weights are a must.
another common problem committed is choosing movements that do not fully activate the shoulder muscles or that pose a risk of injury to the ligaments. It is best to do three different movements for each muscle bundle of the deltoid, isolating one muscle bundle per movement.
Choose shoulder movements that are proven to be actually effective in training the deltoids and make sure that you add weight after you have mastered the movement position.
lifting weights to strengthen the shoulder muscles
many of our partners complicate their training. The easy way to train is to use larger weights for the most important shoulder movements and increase the difficulty slightly in the next workout. The target range should be between 8 and 12 reps per set rather than 12 to 20 reps per set.
The weight chosen needs to be manageable throughout the movement stroke and be able to perform at least 8 to 12 reps with it for a standard movement. If you find you are able to do more than 15 reps, try increasing the weight by 2 to 2.5 kg.
as an example, with the dumbbell shoulder press, if the workout has 6 reps with a 20kg dumbbell, then in the next workout you can do 7 reps with the same weight. Once it is possible to easily complete 7 reps of the push with a 20kg dumbbell, increase the weight to 22kg and stick with it for another 7 reps.
This may seem simple enough to force the muscles to respond and make the shoulders bigger and fuller. It is a very simple principle that is also very effective.
follow up training until it pays off
for muscle and strength growth, record your progress with every workout. The shoulders are a stubborn muscle group, especially for those who are slim or have a hard time gaining weight. By recording your progress based on what is true, you can be more effective at progressive overload in your training.
mixed training methods
as with any muscle group, changing training habits can be a great way to enhance results. When planning your training programme, try to follow three principles.
L vary the movements that target each shoulder muscle bundle. Aim to have 4-6 movements that specifically target the anterior, middle and posterior deltoids, then change some of these movements every 8 - 12 weeks depending on your level. If you have been training for a long time, you will need to make changes in your training as soon as possible.
L change the range of reps. Concentrate mainly on compound movements, high reps should not be a top priority. Compound movements should be the main part of the workout, complete with heavy weights and isolation movements.
L change the rest periods. Combine heavy weights with less rest time and light weights with longer rest periods. This is done to allow the body to recover its atp so that it can do more movements efficiently. Give yourself 60 to 120 seconds of rest depending on the workout.
training movement 1. Seated dumbbell shoulder press
l hold a dumbbell in each hand and sit on a push-up chair
l kick the dumbbells to shoulder height, palms facing outwards
l tighten your core and ensure that your feet are firmly planted on the floor
l bring the dumbbells closer to the front of the body rather than behind the head
l push the dumbbells up without locking the elbows
l slowly, lower the dumbbells to the starting position and repeat
sets: 4; reps: 8-12; rest time: 60 seconds
exercise 2. Standing barbell press
l place the barbell on a shoulder height rack and raise the bar
l keep your head in a neutral position and tighten your core
l raise the barbell above your head
l slowly lower the barbell to the starting position at shoulder height and repeat
sets: 4; reps: 8-12; rest: 75-120 seconds
exercise 3. Dumbbell side planks
l pick up a pair of dumbbells with both hands and stand up straight
l keep your elbows slightly bent
l look straight ahead and slowly lift the dumbbells on either side of your body
l pause at shoulder height, slowly lower the dumbbells to the starting position and repeat
sets: 4; reps: 8 - 10; rest: 75 seconds
exercise 4. Dumbbell arnold push-up
l holding a pair of dumbbells in your hands, raise the dumbbells to shoulder height with your palms facing inwards
l slowly rotate the dumbbells above your head
l push the dumbbells completely overhead by
l reverse the movement, twisting the palms inwards and repeating as you come down to the start position
sets: 4; reps: 8 - 10; rest: 60 seconds
exercise 5. Dumbbell shrugs
l straighten your body and hold a pair of dumbbells in your hands
l concentrate on the obliques (upper back), which pull up the weight with force
l shrug, shifting the weight upwards
l pause at the highest point of the movement, slowly lower the dumbbells to the starting position and repeat
sets: 4; reps: 8 - 12; rest: 75 seconds
exercise 6. Seated dumbbell dips and side planks
l tighten core muscles
l body forward, keeping your eyes 5 - 10 feet in front of you
l raise dumbbells, keeping elbows slightly bent
l feeling tension in the back of the shoulders, slowly lower the weight to the starting position and repeat
sets: 4; reps: 12-15; rest: 75 seconds
full shoulders reflect a high level of overall body mass and it is the only muscle that can be very visible in the front, side and back of the body. Master these and start saying goodbye to narrow shoulders now!