How to build shoulders: 7 best training programs deltas in the gym

The 7 shoulder training programs described in article 7 will help you. figure out what exercises you can pump up the deltas. Each set of shoulder exercises will help pump over the entire shoulder girdle and work through all the bundles deltoid muscles and separately, middle, front and back.

• How to rock shoulders
• How to build big shoulders: weight training
  • Weight Shoulder Training Program
• How to build embossed shoulders
  • Shoulder training for relief
• How to quickly build shoulders
  • Training program
• How to pump up the middle deltas
  • Set of exercises for the middle deltas
• How to pump up the rear deltas
  • A set of exercises for the rear deltas
• How to pump up the front deltas
  • A set of exercises for the front deltas
• What to do if shoulders do not grow

How to rock shoulders

There are no 2 people who would train completely equally and would pump big shoulders. Each athlete performs different sequence of exercises, number of approaches, uses different weights and lengths of rest periods. This article help you figure out how to build shoulders in the gym or at home to everyone.

Individuality is an integral property of man, and this is not nothing wrong, but it imposes restrictions on ways like pump up the deltoid muscles of an individual. Some principles and approaches make training better, especially when it comes to question how to quickly build up your shoulders. So I made 7 truly effective shoulder exercises, each of which tells how to swing your shoulders on the relief, width and mass.

Please note that exercise order, weight, the number of repetitions and the volume can be changed to choose The best way for you to pump up your deltoid muscles. how Once you choose a workout that suits you, follow it in for 4-8 weeks, and then return to your usual or try another one from this list.

Notes:

• Below we will mainly talk about how to build shoulders in gym, but some of the programs are good for workouts at home.
• The given sets of exercises do not include a warm-up. Warm up, do as many repetitions as you need, but never achieve muscle failure.
• Choose a weight that will allow you to achieve muscle failure in prescribed number of repetitions. This will proper shoulder pumping to maximize the amount of muscle fiber deltas and achieve muscle growth.
• If you are training with a partner, do a few forced reps in the hardest approach in the bench presses head. If not, then in the last approach of each exercise dropset, losing about 25% weight when you reach muscle failure. In total, you need to achieve it 2 times.

How to build big shoulders: weight training

Goal: build up all delta bundles

The most effective way to build shoulders in the gym the hall is to work with large weights, but you need to properly approach training, so as not to get injured. For this you need good warm up and observe the technique of doing exercises.

To build shoulder mass, always start your workout with the most difficult exercises (in this case, overhead presses), which allow you to lift more weight. Then do one-joint exercises for each of the three bundles of deltoid muscles: front, middle and back. This will create the basis for muscle building work if you keep total training volume.

When we swing our shoulders in several ways. In the bench press, start by using dumbbells that are known to be harder to balance and which allow you to move in a larger range of motion than the bar. You will also perform the reverse pyramid, as it gives the ability to do more approaches with muscle failure. Firstly 2 approaches you will use a rather heavy weight in low rep range (6) to increase strength. As you accumulate fatigue in subsequent approaches, reduce weight by about 5 kg. Follow the last 2 most difficult approaches with the insurer partner so you can keep the equipment.

Due to the fact that the front deltas do a lot of work on training the chest, and the middle ones take on all the weight performing a bench press, often the rear deltas remain small and weak. In this workout, shoulder pumping occurs when you have a lot of strength in stock. At the same time do not be afraid to change the order of single-joint exercises, based on their weak points. If you think that all bundles your deltas are developed proportionally, just follow these exercises in a different order at each workout.

Weight Shoulder Training Program

1. Dumbbell bench press -4 sets of 6,6,8,10 reps (2 minutes of rest)
2. Chin rod pull -3 sets of 8,8,10 reps (2 minutes of rest)
3. Breaking dumbbells to the side while sitting on a lean -3 sets of 8,10,12 reps (1 minute recreation)
4. Breaking Dumbbell Standing -3 set of 8,10,12 reps (1 minute rest)
5. Lifting the barbell over your head in straight arms -3 sets of 8,10,12 reps (1 minute recreation)

How to build embossed shoulders

Goal: Delta Definition

Here you will learn a good way to build deltas with drawing individual fibers. Lifting light weights in large the number of repetitions is no longer considered the best way to achieve definitions of deltas. First of all, this training on the shoulders in the gym aims to stimulate muscle growth (moderate to moderate weight repetition range). To increase calories burned during and after training (effect of post-workout intake oxygen) a large volume is used in combination with supernets. Here you will move faster and feel a real burning sensation in the muscles. Now you know how to build muscle so that they are not only embossed, and the so-called “cross-section” appeared.

Shoulder training for relief

1. Army bench press -4 sets of 8-12 reps (2 minutes rest)
2. Standing Dumbbell Legs -Superset: 3 sets of 10-12 reps (no recreation)
3. Breaking dumbbells to the side while sitting on a lean -3 sets of 10-12 reps (60-90 seconds for recreation)
4. Raising your arms in front of you in a crossover -3 set of 10-12 reps (no rest)
5. Craving for the chin in the crossover -3 set of 10-12 reps (60-90 seconds to rest)
6. Breeding hands in the simulator “butterfly” -3 set of 10-12 reps (no rest)
7. Hands apart with an expander -3 set of 10-12 reps (60-90 seconds to rest)

How to quickly build shoulders

Goal: mastering technology and extraneous solid foundations for further training

This complex consists of a bench press and single joint exercises for each bunch of deltas. Start by working in the simulator, to learn how to move, before moving on to free weights, which are best for building muscle.

Start with a small load and focus on proper technique. Add weight only when you can fully to control the movement.

Training program

1. Bench press in the simulator -3 approaches of 12 repetitions (60-90 seconds for rest)
2. Breaking Dumbbell Standing -3 set of 12 reps (60-90 seconds for rest)
3. Raising your arms in front of you in a crossover -3 set of 12 reps (60-90 seconds for rest)
4. Breeding hands in the simulator “butterfly” -3 set of 12 reps (60-90 seconds for rest)

How to pump up the middle deltas

Goal: medium deltoid muscle building

To make the shoulders wider, medium bundles need to be developed deltoid muscles. It will also allow the waist to appear visually narrower. and start the wide shoulder girdle. The emphasis in this program, naturally done on exercises for medium deltas.

You will perform them at the beginning of training, when the energy is at the highest level. You can alternate this a program with a more balanced delta training (e.g. mass) during its weekly split.

Set of exercises for the middle deltas

1. Bench press overhead -4 sitting of 8 reps (2 minutes to rest)
2. Chin rod pull -3 sets of 8-10 reps (60-90 seconds to rest)
3. Breaking the dumbbell to one side with one hand -3 sets of 10 reps (60-90 seconds for recreation)
4. Breaking Dumbbell Standing -3 set of 10-12 reps (60-90 seconds to rest)

How to pump up the rear deltas

Goal: extension of the posterior deltoid muscle bundles

The posterior deltoid muscle bundles often lag behind not only in newbies, but also advanced bodybuilders. Simply put, they are not get as much stimulation as the front and middle deltas, that are involved in chest exercises and shoulder presses.

To develop the rear deltas, do this complex on for 4-8 weeks or alternate it with a more balanced shoulder training.

A set of exercises for the rear deltas

1. Bench press -4 sets of 8-10 reps (2 minutes to rest)
2. Breaking dumbbells to the side while sitting on a lean -4 sets of 8 reps (60-90 seconds for recreation)
3. Breeding hands in the crossover -3 approach of 10 repetitions (60-90 seconds for rest)
4. Breeding hands in the simulator “butterfly” -3 set of 10-12 reps (60-90 seconds to rest)

How to pump up the front deltas

Goal: build up the anterior deltoid muscle bundles

If you often train your chest, then you are probably already well front deltas are developed. After all, they are involved in all presses exercises, especially when performing them in an incline. However relatively weak anterior deltoid muscles can constrain the process of building pectoral muscles. This training is designed to fix this situation.

There must be at least 48 minutes between chest and shoulder training. hours so that the muscles can fully recover.

A set of exercises for the front deltas

1. Bench press -4 sets of 8-12 reps (2 minutes to rest)
2. Arnold bench press -4 sets of 8-10 reps (2 minutes to rest)
3. Lifting dumbbells in front of you -3 sets of 10 repetitions (60-90 seconds for rest)
4. Raising your arms in front of you in a crossover -3 set of 10-12 reps (60-90 seconds to rest)

What to do if shoulders do not grow

Goal: Delay Pre-Fatigue

Triceps can sometimes be a limiting factor in shoulder training, especially in the bench press. If these muscles will always be “give up” before you work your shoulders properly, you never you can’t bring the deltas to muscle failure and pump your shoulders into multi-joint exercises. Practice of pre-fatigue designed to correct this situation. This is the best way. to pump up the lagging muscle. Here you first tire the deltas with using single joint exercises, and then do bench press head when triceps are full of strength. Therefore, deltas must fail before triceps does.

At the beginning of training, do not be tempted to switch to heavy weight, as this will give an additional burden on the elbow joints. Also, if by the time you come to multi-joint exercise, you will feel strong fatigue, do it in the simulator. So it will be a little safer.

Training program

1. One-handed lower link pull -4 sets of 8-10 reps (60-90 seconds for recreation)
2. Lifting the bar in front of you with outstretched arms -3 sets of 10 reps (60-90 seconds for recreation)
3. Breeding hands in the simulator “butterfly” -3 set of 10 reps (60-90 seconds to rest)
4. Bench press in the simulator -3 approaches from 8-10 reps (2 minutes to rest)
5. Chin rod pull -3 sets of 10-12 reps (2 minutes to rest)