SHOULDER WORKOUT

Shoulder Workout Routine To Add Serious Size To Your Shoulders.

Try this tri-set deltoids workout to grow bigger, stronger and wider shoulders

Lifting a weight that’s too heavy for you is a mistake regardless of the part of the body you’re working, but it can be truly disastrous when performing shoulder exercises. The shoulders are delicate and complicated joints that are not especially easy to target, and if you do put them under too much pressure before they’re ready you can end up with injuries that put you out of action for months.

It is also, however, absolutely essential to schedule some shoulder-specific exercises into your workouts, because without strong Noddy Holders, you’re going to come up short when attempting all sorts of other lifts, especially when training your chest and back.

The shoulder is made up of three heads – the anterior (front delt), medial (side delt) and posterior (rear delt) – and you need to work all three of them, along with the trapezius muscle in the upper back, for a truly satisfying shoulder session.

If that sounds like a lot of planning, we have some good news – we have a workout that works all those muscles right here!

The workout below is broken down into a pair of tri-sets, making six exercises in total, all of which do a sterling job of working all three heads of the shoulder and the trapezius muscle. To get the most out of it make sure you stick to the sets, reps, tempo and rest detailed, and don’t go too heavy with the weight to start with. If you start to find any of the rep counts too easy, add a little weight. Do this workout twice a week for a month and watch your shoulders turn into boulders.

How To Get The Most Out Of This Shoulder Workout

Move through a full range

Moving your muscles through their full range of motion will engage far more muscle fibres than doing partial reps or cheat reps (where momentum moves the weight). The more fibres you fatigue, the faster your muscles grow.

Stick to a strict tempo

Tempo – the speed of each rep – is indicated by a four-digit code. The first number is the time in seconds you take to lower the weight; the second is the pause at the bottom; the third is the time you take to lift it; the fourth is the pause at the top.

Keep your rest periods brief

In each tri-set you rest for 10sec after the first and second moves, and 90sec after the third move. Stick to these rest periods to subject your muscles to accumulated fatigue, which will damage more tissue to elicit more growth.

How To Avoid Injury

Follow these three rules before the workout to limit your risk of injury

  1. Mobilise the joint: Before you go near a weight, spend five to ten minutes gradually mobilising the joint. This will increase your shoulder’s range of motion and activate the rotator cuff muscles.
  2. Warm up right: Do some sets of the first tri-set moves, starting with light weights and high reps, and increasing the weight and lowering the reps until you get to your work-set weight.
  3. Don’t push it: If you struggle with a weight don’t try to force it. End the set or reduce the weight. Your shoulders are very delicate and it’s not worth risking injury.

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