The shoulders are the most widely used muscle in the upper body. They are quite an important muscle, so why do so many people struggle with developing well balanced thick shoulders? The answer to that question will be revealed here.
The shoulder is made up of 3 different small muscle groups. Many people treat the shoulder as one muscle group, and then train it like the chest: presses, presses and more presses. The main issue with this training technique is that such presses can build a terrible imbalance and can result in injury.
So, all exercises should be carried out in a perfect form, because bad habits or even bad forms that are started at the beginning of an exercise will lead to lack of progress/results, or worse, injury.
Shoulder goals – check!
Whether it is sequence and choice of exercises, how heavy to go and reps completed, or advanced training techniques and finishing moves length of rest periods, each lifter has his/her own workout DNA.
Close attention should be paid to how exercise choice and order, volume, and weight/rep targets can be manipulated to fine-tune a routine for a certain goal. So, if you find one you like, try it for 4-8 weeks; and then go back to your regular workout.
Notes for Workout
- The workout can be more challenging in so many ways. For the overhead press; you should start by using dumbbells that are slightly more difficult to control and have a slightly longer range of motion than a barbell. A reverse-pyramid scheme can come in handy; it allows you to take more total sets to muscle failure. For the first two sets, you shall use a fairly heavy weight for a low rep target—just 6—to promote even greater strength gains than you get when shooting for a slightly higher rep target.
- Always start your workout with the most demanding exercises that allow you to push the most weight; keeping the total volume fairly high promotes muscle growth as well.
- Because the front delts get so much work on chest day and the middle delts take the brunt of weight on overhead pressing moves, it’s not unusual for the rear delts to be the smallest of the three. In this workout, you’ll do them before the other two, while you have a bit more energy in the tank. Feel free to rearrange the order of the single-joint moves based on your weaknesses, though. If you judge your delts to be fairly balanced, simply rotate the order of the single-joint movements from one workout to the next.
Some final word
Any program will not bear fruit without being consistent and persistent routine. Always remember, long term results require enough determination to keep going steadily till you reach your goal. So, you should put that in mind before starting your fitness journey, otherwise you will give up in the first round.