In this article we will talk about how to pump up the deltoid the muscles. Since the deltoid muscles consist of three bundles (front, middle and rear), then you will need to work through each of them to achieve maximum results. Many people, bodybuilders focus on medium beams deltas, because it is they who increase the shoulders in width, which many strive to achieve. The rear and front deltas bring volume to the shoulders, because of what they seem massive.
Read more: Shoulder weight training Mogger.
There are many different exercises in bodybuilding, which more emphasize the load on any one beam.
So how to pump up the deltoid muscles? First you need choose effective exercises.
- What exercises to choose?
- Shoulder to weight training: video
- Deltoid muscle training: video exercises and technique fulfillment
- Exercise Technique
- How many sets and reps do?
- How often to train deltas?
What exercises to choose?
To gain the total mass of the deltoid muscles, you should use exercise such as the barbell standing up. it great basic exercise that involves work front and middle delta beams, as well as some load drops on the upper chest. This exercise is also called “army bench press. “You can also change the barbell on a dumbbell and perform a bench press Dumbbell standing, for a change of training.
Shoulder to weight training: video
Another effective exercise is sitting dumbbell. When doing the bench press, you exclude possible cheating and do a technical exercise, which is very good for the muscles of the shoulders. True weight The dumbbell will be lower than, for example, in the standing dumbbell press.
These are the basic basic exercises for the shoulders. To start, do them, and after you gain a normal mass of deltas, you can add some isolated exercises to your workout to work out each of the beams in more detail. Such exercises there will be a dumbbell layout in the sides (middle bundles), dumbbell lifting in front of you (front) and the layout of the dumbbells in the slope (rear).
Deltoid muscle training: video exercises and technique fulfillment
Exercise Technique
In any shoulder exercise, you need to strictly monitor the right technique, because if not executed very easy to damage the shoulder joints. Firstly, all your movements must be controlled and jerky. Secondly, do not help squeeze the barbell or dumbbell upside down, so you lower shoulder load. Third, keep your back straight. Fourth, take adequate weight for you, do not chase the scales to the detriment technicians.
How many sets and reps do?
In basic exercises, do 2-3 working approaches of 6-10 reps in each. Perform 2-3 warm-ups before workers approach.
In isolated, follow 2 working sets of 10-12 reps in each.
How often to train deltas?
If you train your shoulders on almost every training, then your question is how to pump up the deltoid muscles, and will constantly torment you, because any muscle needs a full recreation. Therefore, train the deltas no more than once a week. Why? Because the shoulder muscles also indirectly train in others exercises, such as chest exercises.
These are the main recommendations for pumping deltoid muscles. Keep use them in your head in practice, then you will see soon the results of your efforts.
Also do not forget about proper nutrition for muscle recruitment mass and recovery after training.