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Shoulder training article LIVE on MuscleMag.com

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  • Shoulder training article LIVE on MuscleMag.com

    Deltoids are probably the one muscle group that you simply cannot over-develop. You will likely never hear a judge or anyone else tell you that your delts are too big. At the same time, almost every one of us wants our shoulders to be wider and more muscular, never really being completely satisfied with the size and roundness of our delts no matter how big they might already be.

    I, personally, have struggled with a shoulder structure that is so narrow that I have said Barbie has a wider shoulder structure than I do. That’s right, the doll, not the stripper that you think will pay attention to you if you keep tipping her enough. I have battled for years to widen my shoulder complex and thicken the entire deltoid area. The traditional exercises have done little over the years to add size and thickness and it has only been in the last few years that I have made bigger and better strides in my shoulder development. How? Read on, young gwasshoppa.

    One of the most important things I have changed is to make sure that the shoulder complex is not over-trained. Most bodybuilders and trainers these days over-train the shoulder complex doing too many overall sets for chest and back and then add even more work on shoulder day which inevitably not only slows growth but usually puts them in a vulnerable position for injury to the shoulder area, as well. So, first things first, do not over-train the shoulder complex.

    For exercise selection, I recommend getting away from the typical exercises that most of you have been doing for years with less than impressive results and instead doing some exercises that your deltoids aren’t used to. I have three exercises that I recommend you give a try for at least six weeks and if your shoulders don’t grow, you can come back and tell me I’m nuts.

    1. Dumbbell power clean and press
    This exercise is best done at the end of your shoulder workout after the shoulder complex, and your back, is fully warmed up and can better handle the more explosive movement. Dumbbells are used because the deltoids have to control and balance the dumbbells using more secondary muscles of the shoulder complex, resulting in more overall development. You will feel the side and rear delts getting hammered during the clean portion of the movement and, of course, the front delts during the press portion of the movement. The rear delts will get a lot of work not only during the clean portion but also during the press because they are used to control the balance of the dumbbells during the press.

    2. Dumbbell partial-repetition side laterals
    I get all sorts of people asking me about this exercise in the gym because of the limited range of motion. For this exercise you do a traditional side lateral (both arms at the same time) but you use much heavier dumbbells that will allow you a range of motion of only being able to lift the dumbbells about a quarter to a third of your normal range of motion. Usually, I frown upon exercises that utilize shorter range of motion but for this exercise, you get a stimulus that the side deltoid is not accustomed to due to the much heavier weight and the side delt has to work incredibly hard to move that heavier weight, even though it is only an abbreviated range of motion. Before you knock it, try it. This one, single exercise has added more to my side delts than any other exercise I have used in YEARS. This is another exercise that is best done at the end of a shoulder workout.

    3. This exercise is actually a combo of two exercises for a superset. Yeah, I’m cheating but it’s my article and I am listing it because this combo works incredibly well.

    The superset starts with regular, traditional, side laterals and ends with a push press on the smith machine. Why the smith machine? So that you don’t have to balance the bar when your shoulders are shot from the side laterals. This allows you to not have to focus as much on balance and you can just push the weight and fry the deltoid complex. You should be sucking air by the time your superset ends. This one is not pleasant.


    Repetition ranges should vary and constantly change to keep the body off balance. One week you might do high reps in the area of 15-20 and the following week you may start the first set with higher reps in the area f 12-15 and keep the weight the same for three or four sets allowing the reps to get progressively lower after each set. Repetition ranges, in my opinion, are over-rated. Specific rep ranges don’t directly cause growth; effort, work and intensity cause growth.

    What is the bottom line for new shoulder growth? Change your exercises to exercises that your body is not accustomed to; work your ass off at max intensity; get out of the gym and grow by eating correctly and getting enough rest. If you think training your deltoids the way you are training them right now, when they aren’t growing, is going to all of a sudden produce growth, you are wasting your time. Give these three exercises a shot and your deltoids will start growing again.

    Skip


    Facebook: Skip Hill
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    For Training Inquiries: [email protected]

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  • #2
    Great article Skip. Mg shoulders are a very stubborn bodypart so I can't wait to incorporate these techniques into my routine.
    It's good to see a training article Skip!

    Sent from my GT-I9100 using Tapatalk 2
    Team Skip Athlete

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    • #3
      should this be done with both shoulders at a time or one side then the other?

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      • #4
        Great article Skip. The heavy partial side laterals are a biggie. I've love incorporating those in my training. I feel wider than a truck when I'm done. They also put less stress on the joint than heavy pressing. Really, I liked everything you put on there. Great points on why to use each of these exercises.
        1994 Ohio Gran Prix 4th place
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        • #5
          Great article yet again, Skip!

          Ooooh...I love me some power partials for laterals. Regular laterals would always fry my traps before my delts; these help tremendously.

          How do you personally like to do them? I go super-heavy in the 20-30 range, and I try not to relax at the bottom, never touching my thighs.
          Max Muscle
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          www.MaxMuscleLosAlamitos.com

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          • #6
            I never go one side at a time for any exercise, no matter the muscle group.

            I prefer to do mine the same way you describe doing yours, theroy. I don't rest at the bottom, either. I sometimes am standing straight up with the bells at my sides and other times I lean over slightly for a different angle.

            Skip


            Facebook: Skip Hill
            Instagram: @intensemuscle
            YouTube: TEAMSKIP
            TikTok: @intensemuscle


            For Training Inquiries: [email protected]

            Use discount code "SKIP" and get your TEAM SKIP protein here: www.TrueNutrition.com/TEAMSKIPblend

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