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The ultimate shoulder day | T nation



Delts Turn Heads

They are already training their shoulders. So why should not you maximize your efforts, stretch T-shirts and force people to go around you? This is the effect of 3D delts and will attract attention like no other.

But it's not just for the boys. Ladies, defined shoulders scream sportiness and represent an incredible contrast to your smaller waistline.

The Problem

You will not build shoulders that stand out with just a single hard set of dumbbell presses. Not even if this one heavy sentence is at the top of a four-rate pyramid. Not even if you then stop a series of isolation exercises.

Why? Because large shoulders are built from great mechanical stress and large volume. The tension required for impressive delts must come from large composite movements. And when it comes to the shoulders, none is greater than pushing the dumbbell. This is where the seated overhead press comes into play.

Why the seated overhead press?

It is my preferred move for heavy shoulder overload and volume. And it should be yours, too. So why sitting instead of standing?

Surely, the upright over head press is a proven power and muscle building movement, but sitting optimizes shoulder growth by removing the leg drive.

Think about it. If you stand with a barbell and use overhead presses and get tired, you should lie down on your knees a little bit and with some help, increase this weight from your lower body. This is excellent for the explosive power and overall strength, and frankly, not half bad muscle gain.

But for targeted shoulder tension, leg drive is a hoax that creates momentum and allows you to use heavier weight than you would be able to without controlling the drive. With sitting presses you first avoid fatiguing other structures, so you can push the felt fibers almost to failure, a critical part of the muscle building stimulus.

They also reduce the fatigue of the lower back, which may limit your work during exercise training and may affect your ability to maximize other lower back movements elsewhere in the program. (Think of deadlifts and squat patterns.) You want to maximize the overall effort of the workout, not just a single exercise.

Well, the seated overhead press SEEMS is easy enough, but people still hurt themselves or they will only be weak results. Let's discuss the important aspects of maximizing this boost for muscle growth.

To maximize the seated overhead press

1
– Use an angle of 75 to 80 degrees.

Skip the small 90 degree L bench. Unless you have great agility and strict shape, you are usually arched aggressively, with the shoulder blades on top of the bench. Granted, many people do a reclining bench press with poor back support, which surpasses the purpose of sitting versus standing. A slight inclination, however, allows you to squeeze in a shoulder-friendly angle.

Try the following: Raise your arms up until they are over you. Can you raise it perfectly vertically without bending your lower back? If not, you probably can not do a rigorous standing press without bending your back over what is natural.

Many of us do not have thoracic mobility to get into that position, so we build the arch through our lumbar spine. Not good. Avoid unnecessary stress on the lower back or worse by repeatedly blasting the humerus into the shoulder cavity until the tendon rotator cuff shrinks in pulled pork.

Avoid this scenario by building bulletproof shoulders and using a little bias for your heavy overhead press.

2 – Use the maximum available range of motion safely available.

That means you can hold the dumbbell under your chin up to your collarbones, if you can. This will force you to use a load that is suitable for the range of motion.

You may be tempted to use a lot of weight, but resist that. Use what you can squeeze with good shape. Would you rather pretend to be strong to temporarily impress a few random strangers in the gym, or train effectively and build up real strength to bring the repetitions of the terrible shape into the future? Easy decision.

When you exercise with all the movements, muscle fibers are better stimulated to grow, not only for your loins, but also for the triceps. What's better than big shoulders? Big arms covered with big shoulders.

3 – Keep your grip slightly off the shoulder.

If you go too far, there is an excessive bulge that puts your head in the way. This becomes an aggressively inclined breast press.

To prevent the pectoral muscles from taking over, find a grip that feels right for you, provides the best freedom of movement, and helps you avoid discomfort. [19659003] Your elbows flicker when you push up; that is normal. As you lower the bar, consciously pull your elbows into their tight forward position and repeat each repetition. This allows a comfortable freedom of movement and minimal head movements.

The pole should move around your head, and you do not have to clear your head to create an efficient walkway and maximize repetition. More repetitions mean more volume means more growth.

4 – Choose the right weight.

You have to control the entire movement smoothly. A surefire way to injure yourself is to use excessive impact torque from the floor of an elevator. With a heavy barbell directly over your head, bad nonsense happens when you lose control.

Exercising control means lifting the right weight. Make a few lighter sets to achieve a weight that you can control for 8 to 12 repetitions. If it's easy with 12, add the load.

Can not you get 8 repetitions with good controlled shape? Facilitate the load and develop the strength you need for progress. With a tempo structure of 2/0/2/0 or 2/1/2/1 (raising and lowering for two seconds, stopping at the top and bottom for zero or one second), the knob is adjusted to optimally move exploits. Overly slow movements or pauses cause us to miss valuable repetitions and the overall volume to grow.

5 – Run several sets of your work weight.

Make about 3 to 4 sets, rather than just one set above a pyramid If you are already warmed up by dumbbell presses, you can go straight to your work weight for 4 to 5 sets instead of increasing the first two sets to that weight.

Another warm-up pyramid only wastes time when you're familiar with this elevator. This increases the workload. The building size is determined by the training volume, but not the entire volume is the same. If you work with weight, you can do 8-12 repetitions easily and up to (near) failure.

It is not advisable to fight a real barbell for real failures with repetitions, and too much failure accumulates more quickly in training volume. Save mistakes for the last sentence with a good spotter. Do not use just a casual gymnastics brother. Keep your hands off your bar. It's not "All you, bro."

If you adjust the last sentence, the training volume will occasionally increase and your deltas will be intensely stimulated.

6 – Rest long enough to do the next set well. [19659016] Lack of rest can cost loading and retrieving and may increase the risk of injury. Sixty seconds will not shorten it. Somewhere between 90 seconds and three minutes should pass with heavy sets in a range of 8-12 repetitions until the failure.

If you need a little more time, you waste time and burden the guy who wants to use your rack. Everyone is different and women feel faster than men. Do not put any other movements here, as the fatigue will rob you of the maximum training volume.

7 – Be consistent.

That does not mean you always do the same exercise with the same weights, reps, and sets. It means using the same program structure over a longer period of time.

Make the necessary adjustments and mix the exercise intensity. Changing your reps can be a great way to keep your training up-to-date and find out what's best for you as an individual. Just do not be the type or girl who needs a new program every month. They do not make a meaningful leap forward. Do the big exercises consistently to force growth.

8 – Do not do it on a Swiss ball.

No further explanation required, or you are on the wrong website.

  Delts

The Workout

What should a shoulder workout look like? There are several ways to do this, but here's a great setting.

Exercise Places Repeats
A Sedentary dumbbell shoulder press 3
Pyramid's weight for 3 sets of 15, 12 and 10 reps. The 3 work sets for 8 repetitions lead to a nearly (not absolute) failure.
B Seated overhead barbell press (train to failure) 4-5 12
] C Landmine Press 4 10-12 / Arm
Start with your weaker arm and adjust the reps with your stronger side.
D1 Lateral Raise 4 [19659061] 15
D2 Cable pull 4 15
E1 Cable pull series – EZ-Bar (Drop set the last set twice and go to failure.) 4 15
E2 Cable Bending via Side Lifting 4 15
F1 Front Panel Lifting [19659057] 12-14
F2 Reverse Pec Deck Flye 4 15
G Shrug (Barbell, Smith Machine or Dumbbell) 4 12-14

Shoulder Training without a Bro Split

If you're exercising your shoulders or doing a push-pull split as part of your full-body workout, then place the seated press first on the training day to maximize the workload to prioritize shoulder development. Complete it with enough shoulder volume through your workout program to create growth.

Compile three months of consistency, reps and progressive overload and improve yourself. Try two consistent years and expect to replace your T-shirt collection.


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