Build Your Best Shoulders in 5 workouts

  

Build Your Best Shoulders - 5-Exercise Workout For Delt Domination! 

The importance of shoulder development can seldom be over emphasized. The shoulders give the body that illustrious X-frame look, and broad clavicles are the genetic signature of brother earth telling us, this is a massive man.
This has been evident through the ages as the massive man has always been the man to turn to in times of strife; they is the leader of the clans and tribes throughout the world. They have all heard the elderly sayings, “That’s a massive burden to over,” or “He’s got the weight of the world on his shoulders”

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Author, Brian Bullman: 'The Importance Of Shoulder Development Can Never Be Over Emphasized.' 
Author, Brian Bullman: ‘The Importance Of Shoulder
Development Can Seldom Be Over Emphasized.’
People have put a lot faith in shoulder development that several decades ago, 1920 to be exact, a U.S Presidential candidate, Warren Harding, was nominated merely because of his large frame. None of his policies were in query, nor was his ability to lead the world’s most powerful nation.
After all, they was a large man and had shoulders that looked as in the event that they could bear the weight of the world with ease. Not only did his physical stature earn him the nomination to run for president, his large X frame and broad shoulders actually won him a chair in the oval office thus illustrating how important they, as humans, deem the development of the shoulders.

But we as bodybuilders are not interested in the figurative necessity for big strong shoulders; we want actual delts that are as big as boulders, and as round as a cannon ball.
Naturally, having broad clavicles is one thing, but what about us guys with the small frame? Can we build boulder shoulders? Can we earn that X-frame physique by slogging it out in the gym week after week, month after month? The answer is of course we can, but it’s got to be done right.
We As Bodybuilders Want Actual Delts That Are As Big As Boulders, And As Round As A Cannon Ball.

We As Bodybuilders Want Actual Delts That Are
As Big As Boulders, And As Round As A Cannon Ball.

All too often we have seen guys in the gym banging out a chest workout, and throwing in a few side laterals at the end of the workout, and on back days a few sets for rear delts. And yes, these guys have shoulder development, but come on, who wants shoulders like a wine bottle?
Every time these guys throw their gym bag on their shoulder, the bag falls off. Or when they compete, the backstage assistant keeps falling forward as they try and oil up their backs. We want delts that can at least fill out your jacket, so that you don’t need to go all Miami Vice and install a set of shoulder pads.
That being said, well developed shoulders can really set off a physique. Shoulders can really draw attention to the arms and the chest, and when developed symmetrically, the tie in between the muscle groups gives the physique that artistic quality that even Michelangelo would be proud of.
This delt-destroying, boulder-shoulder workout will challenge even the most advanced trainers, yielding unparalleled pumps, and will demand a real blood-and-guts attitude to your training. So if you do not want to put it all on the line and achieve deltoid development that is second to none, read no further. If however, you have balls as tough as a jockey’s then read on.

This Delt-Destroying, Boulder-Shoulder Workout Will Challenge Even The Most Advanced Trainers.

This Delt-Destroying, Boulder-Shoulder Workout
Will Challenge Even The Most Advanced Trainers.

A common misconception with hardcore training or HIT is that minimal sets are required and it’s simply a case of going straight into an all-out heavy-as-a-hip-hop-star’s neck chain, set to failure.
In this workout we will concentrate on pre exhausting the delts before maxing out with the heavy sets. It’s volume meets HIT. 

Delt Domination Exercise Routine 
 1. Single-Arm Laterals:
The first exercise is for the rear delts, starting with single-arm laterals. Raise the arm in one smooth motion until parallel with the floor, but ensure to rotate the arm as you move so that your arm is in the ‘crucifix’ position. Hold for a count of two so that you gain maximum contraction of the rear delt.

  • Set 1 – 15 reps
  • Set 2 – 12 reps
  • Set 3 – 10 reps

 

One-Arm Side Laterals
One-Arm Side Laterals
 One-Arm Side Laterals
2. Bent-Over Dumbbell Lateral Raises:
Staying with rear delts we will move onto bent-over dumbbell lateral raises. From the start position, raise the dumbbells until rear delts are fully contracted, hold for a count of 2 before lowering slowly. The movement should be performed under complete control in order for the rear delts to yield maximum benefit.

  • Set 1 – 15 reps
  • Set 2 – 12 reps
  • Set 3 – 10 reps
  • Set 4 – 8 reps

 

Seated Bent-Over Rear Delt Raise
Seated Bent-Over Rear Delt Raise
Seated Bent-Over Rear Delt Raise
3. Side Lateral Raises:
Now that the rear delts are hit first, it is time to concentrate on the lateral head of the deltoid by performing side lateral raises. The trick here is to focus on contracting the lateral head, rather than swinging up the dumbbells to get a so called rep.
Pick a weight that you can actually handle without cheating, so that when you are at the top phase of the movement, your arms are parallel to the floor. Increase the weight with each set, while also lowering the rep range.

  • Set 1 – 15 reps
  • Set 2 – 12 reps
  • Set 3 – 10 reps
  • Set 4 – 8 reps

 

Side Lateral Raise
Side Lateral Raise
Side Lateral Raise
 4. Dumbbell Shoulder Press:
The delts should be very much pre-exhausted by now and are ready to take the workout to the next level, dumbbell shoulder press. I tend to begin with the arnold dumbbell press, and as the weight increases change movement to traditional pressing, that is, palms forward through the whole movement.

  • Set 1 – 12 reps
  • Set 2 – 10 reps
  • Set 3 – 8 reps
  • Set 4 – 6 reps

 

Dumbbell Shoulder Press
Dumbbell Shoulder Press
Dumbbell Shoulder Press
 5. Behind The Neck Shoulder Press:
This next pressing movement is the behind the neck shoulder press. I tend to use the Smith machine here and press behind the neck. Now I know what some of you Kinesiology students are saying to yourselves here, “Press-behind-the-neck is soooo bad for you, the shoulders are in flexion and externally rotated, and are at great risk of injury.”
This is a valid point, but the argument could also be used for bent over barbell rows, seated cable rows, squats, deadlifts, I could literally go on and on here. The point I’m trying to make is that training, regardless of the exercise you are doing, poses a risk of injury. And most exercises, if not performed correctly will, in fact, cause injury over time. Press-behind-the-neck is one such exercise.
Standing Barbell Press Behind Neck
Standing Barbell Press Behind Neck
Standing Barbell Press Behind Neck
My advice is to fix the bench into place so that there is no need for any movement other than pressing the bar. What should happen is the bar should slightly graze the back of the skull as you lower the bar, however, it need only be lowered to ear level as this will limit the unnecessary joint action and minimize the chance of a rotator cuff injury.
After all, we are trying to build some serious boulder shoulders here, and how can we do that if we get injured. However since this is the last set of the pressing movement, it has to be stepped up a notch! After the first set of 10 to 12 repetitions is complete, load the bar to the maximum weight you can handle for 4 to 6 reps but use smaller plates (25lbs or 35lbs) depending on your level

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