How to pump up your shoulders in the gym. Training the shoulders: complex for the deltoid muscles
Progression from beginner to intermediate means heavier weights and more isolation exercises. Described below shoulder training for weight of 5 sets of exercises for different bundles of deltoid muscles, which will improve performance.
No part of the body functions as well as the shoulders. To some extent, they take part in training the pectoral muscles, back muscles and even triceps - usually this happens when you perform basic shoulder exercises.
Because the fragile ball-and-socket joints of the shoulder can be injured easily and in a variety of ways, long-term intense training with heavy weights on the shoulder girdle will negatively impact them, even if you are careful. This is why intermediate-level training requires balancing the total number of sets with adequate recovery time so that the deltoids are not overloaded.
These are just some of the factors to consider when moving from beginner to intermediate shoulder training. This applies to both men and women. Previously, you probably did two exercises three times a week. But to pump up huge shoulders, you'll likely be doing four exercises four times a week or so. After more work and more intense training, you will simply need more time to recover.
Shoulder training for mass - video tips from a champion
Adjusting training for beginners
While a beginner can stick to shoulder work that's integrated into interval training, an intermediate should not only increase weight, but also introduce better exercises and more variety into their regimen and use more than just basic shoulder exercises to continue to gain mass. As a rule, beginners quickly give up because training loses its effectiveness after 6-8 weeks. Therefore, you must make some adjustments to your shoulder mass training, especially when choosing exercises, to maintain your progress. This is where a more creative approach can make a difference in how far you get, rather than just longer, more grueling training.
Let's take a look at some shoulder exercises that are designed for amateurs. Since they vary, you can choose the one for yourself.
Indicators of a Good Shoulder Training
Recreational levels of training, both shoulders and other body parts, should include the following important concepts:
- Reliance on multi-joint exercises in some weight range
- Variety of Workouts for Maximum Overall Growth Possible
- Working with free weights instead of exercise machines
- Sufficient weight and intensity for good hormonal response
At this point in your training, it's all about building a base by doing the best exercises (barbell presses and dumbbell swings) and some variations of the overhead press would be the best option for building your shoulders. Some variations, including the dumbbell press, are more difficult to perform if you haven't done them before. There are many questions regarding the correct barbell or dumbbell press technique to train your shoulders for mass without damaging them. Master this exercise because it will become the foundation of your overall shoulder training for your training career.
Seated dumbbell overhead press
You may not find a warm-up necessary as a beginner, but it will become more important as the weight increases and you work your shoulders to the max. Simply put, you can lift more weight if you do a few simple exercises beforehand. As you get closer to the working weight, rotate the workout towards a slightly heavier weight (failure around rep 6) rather than normal (failure around rep 8-12). The best time to bench press heavy weights is at the very beginning of your workout, when you are full of strength and muscle failure is still far away.
While many programs are based on a pyramid, in which you train with increasingly heavier weights on each subsequent set, the following examples are based on reverse pyramids, where you perform the exercise to failure while reducing the weight of the barbell or dumbbells on each subsequent exercise . After a good warm-up, immediately perform 1-2 approaches with heavier weights, reducing the weight in subsequent approaches, taking into account the accumulated fatigue. Reduce the weight by about 5 to 10 percent so that the shoulder exercises are performed at maximum intensity and in the indicated number of repetitions.
After the bench press, finish your workout with a single-joint exercise that will allow you to work each section of the deltoids: front, middle and rear.
For better performance, the workout should be completed using a muscle pump. The end of the workout, working out the lagging groups, is the only one that does not follow the standard protocol for performing multi-joint exercises.
For each shoulder treatment option, follow the rules:
- Warm-up is not included in the training process. Do as much as necessary, but never warm up to the point of muscle fatigue.
- After warming up, choose a weight that will allow you to reach muscle failure for the specified number of repetitions. The number of reps should be varied in a reverse pyramid fashion, meaning that you lightly decrease the weight to increase the number of reps each after the first two sets. It is important that in each approach the muscles work to failure.
- You want to expand your range of exercises to target different muscle groups in different ways. Our job is to show you some new moves. Don't be afraid to try something new. When studying a new movement, read the literature. Improper execution can cause stress on a joint or other muscle group.
1. Shoulder training for mass - Base for muscle gain
These basic exercises are based on two multi-joint movements. The standing press is more challenging because it involves the whole body. Bringing the bar toward the front of your head raises your elbows slightly, so the press effectively targets the front and middle deltoids. If you have shoulder problems, don't lower the bar behind your head.
The seated dumbbell press allows your elbows to run straight along your body, effectively targeting the middle bun, which gives you visual width. This is where the rep interval begins to shift slightly (lighter weights), which provides a different training stimulus than the first exercise.
The last two movements are single-joint in nature, which translates into higher rep schemes. One is aimed at working the anterior beam, the other - the posterior, completing a balanced workout of all three heads of the shoulder. Remember that you followed the reverse pyramid principle and your first exercise was aimed at the lower range of hypertrophy (reaching failure at 6-8 reps) for a slightly stronger stimulus. This shoulder mass training program is a reverse pyramid and will allow you to perform more complete sets for maximum muscle loading. Pumping shoulders to mass begins with this program.
Shoulder Workout 1 – General
1. Military press
- 2 sets of 6-8 reps
- 2 sets of 8-10 reps
2. Seated dumbbell press
- 2 sets of 8 reps
- 2 sets of 12 reps
3. Raising two dumbbells in front of you
- 2 sets of 8-10 reps
- 1 set of 10-12 reps
4. Raising dumbbells to the sides while sitting with the body tilted
- 2 reps of 8-10 reps
- 1 set of 10-12 reps
2. Training to gain mass in the anterior deltoids
When performing the seated barbell press, point your elbows forward, which will more effectively engage the front delts. Every time you lower the bar in front of you, you get additional activation to the front of your shoulder. Perform all exercises in the shoulder gym with the highest quality technique, even if this means reducing the weights used.
Because the starting position requires your elbows to be in front of your body, you get more stimulation of the anterior deltoid with the Arnold press. The rep range is much higher, so the first two movements are performed at different intensities (with fairly heavy as well as moderate weights).
There are many single-joint exercises for the front delts. The front rope lift turned out to be one of my favorites. It better focuses on the middle delts to provide a balanced workout. You could replace it with dumbbell rear delt rows if that curl requires more attention.
Shoulder Workout 2 – Focus on Front Delts
1. Seated military press
- 2 sets of 6-8 reps
- 2 sets of 8-10 reps
2. Arnold Press
- 2 sets of 8 reps
- 2 sets of 12 reps
3. Pull in front of you
- For this exercise, use the handle
- 3 sets of 10-12 reps
3. Raise the dumbbell to the side with one hand
- 3 sets of 10-12 reps
3. Training to gain mass in the middle deltoids
Most of us want to prioritize the middle delts when training our shoulders because they make the V-taper appear bigger. This is a workout that really focuses on them. Every time the elbows follow the line of the body, you know that the middle bun is well loaded.
The current formula should be familiar: start with a couple of multi-joint movements for the middle deltoids and add a couple of sets of single-joint exercises. You already know that dumbbell swings to the sides are the leader among exercises for the middle deltoids (if it didn’t seem so to you from close range, then take a look at how your elbows move). Bring your middle deltoids to failure with a pulley side raise. Finish your workout with a rear delt exercise for variety and balance.
Shoulder Workout 3 – Focus on Middle Delts
1. Seated dumbbell press
- 2 sets of 6-8 reps
- 2 sets of 8-10 reps
2. Barbell row to the chin
- 2 sets of 8-10 reps
- 1 set of 10-12 reps
3. Raising arms to the side in a block
- 3 sets of 10-12 reps
4. Reverse flyes in the simulator
- 3 sets of 10-12 reps
4. Training to gain mass in the rear deltoid
And now we have a problem. All of these multi-joint presses that we looked at earlier are mainly aimed at working the front and middle deltas and have only a minor effect on the rear ones. What to do? Row (this is why many bodybuilders train their rear delts with their back). The first exercise is rowing. You need to think about how to allocate time to train your shoulders and back. Rowing works the rear delts quite effectively. I advise you to choose a weight that will be comfortable to work with.
T-bar row
Here we'll add three single-joint shoulder exercises in the gym. Let's start with a rear delt exercise in which you use a significant amount of weight. I vote in favor of the bent-over dumbbell raise; it allows you to maintain a good body angle. Perform the exercise for the middle or front delts, and then finish with isolation work for the rear delts. My choice is the standing cable raise because the angle is a little different from the bent over dumbbell raise you did. Moreover, you will change the relative intensity slightly (reach muscle failure with more repetitions).
Shoulder Workout 4 – Rear Delt Focus
1. Linkage
- 2 sets of 6-8
- 2 sets of 8-10
2. Raising dumbbells to the sides while sitting with the body tilted
- 2 reps of 8-10 reps
- 1 set of 10-12 reps
3. Pull the lower block to the side
- 2 sets of 8 reps
- 2 sets of 12 reps
4. Divorce in the block
- 3 sets of 10-12 reps
5. Training lagging shoulder muscles
This is an often forgotten technique that will allow you to target a specific strand for growth. It's also helpful if you have sore shoulders, since pre-workout fatigue means you won't be using the same heavy weights on your compound exercises to push your muscles to failure. This is a great way to add variety to your workout as you use single-joint and multi-joint exercises, which is a new workout motivation for most. We started with working the rear deltoid, but you can start with any other beam. Since it's the first one in your workout, you'll be able to lift the weight a little heavier than usual. Therefore he receives a training stimulus.
Pre-exercise fatigue means you'll be weaker than usual when you press. Therefore, you can train with lighter weights for muscle failure. We've chosen a machine so you don't have to worry about the bar being balanced: stand up and push.
The next two single-joint exercises hit the remaining deltoids. Remember that you can alternate the order in which the bunch goes first and last to add variety to your workout and tighten up a lagging area.
Shoulder workout 5 – lagging beams
1. Dumbbell lateral raises
- 3 sets of 8 reps
- 3 sets of 12 reps
2. Smith Machine Seated Press
- 2 sets of 8-10 reps
- 1 set of 10-12 reps
3.Reverse flyes in the simulator
- 2 sets of 8-10 reps
- 1 set of 10-12 reps
4. Lifting the barbell in front of you
- 2 sets of 8-10 reps
- 1 set of 10-12 reps
Now you know how to build and train shoulders for weight in the gym, but if you have a barbell and a pair of dumbbells, then you can build up big shoulders at home.
The 7 shoulder training programs given in the article will help you figure out what exercises you can do to pump up your deltoids. Each set of shoulder exercises will help pump up the entire shoulder girdle and work out all the deltoid muscle bundles and separately, the middle, anterior and posterior ones.
How to pump up your shoulders
There are no two people who would train exactly the same way and build big shoulders. Each athlete performs a different sequence of exercises, number of approaches, uses different weights and length of rest periods. This article will help everyone figure out how to pump up their shoulders in the gym or at home.
Individuality is an inherent property of a person, and there is nothing wrong with that, but it imposes restrictions on how to pump up the deltoid muscles for an individual person. Certain principles and approaches make training better, especially when it comes to the question of how to quickly pump up your shoulders. Therefore, I have compiled 7 really effective sets of shoulder exercises, each of which will tell you how to pump up your shoulders for relief, width and mass.
Please note that the order of exercises, weights, number of repetitions and volume can be changed to find the best way for you to pump up the deltoid muscles. Once you choose a workout that works for you, follow it for 4-8 weeks and then return to your usual routine or try another one from this list.
Notes:
- Below we will mainly talk about how to pump up your shoulders in the gym, but some of the programs are well suited for training at home.
- The given sets of exercises do not include warm-up. When warming up, perform as many reps as you need, but never reach muscle failure.
- Choose a weight that will allow you to reach muscle failure in the prescribed number of repetitions. This will be the correct pumping of the shoulders in order to involve the maximum number of delta muscle fibers in the work and achieve muscle growth.
- If you're training with a partner, do a few forced reps on your heaviest set of overhead presses. If not, then perform a drop set on the last set of each exercise, reducing the weight by about 25% when muscle failure is reached. In total it needs to be achieved 2 times.
How to build big shoulders: mass training
Goal: building up all delta beamsThe most effective method for pumping up your shoulders in the gym is to work with heavy weights, but you need to approach your training correctly to avoid injury. To do this, you need to warm up well and follow the exercise technique.
To build shoulder mass, always start your workout with the most difficult exercises (in this case, overhead presses) that allow you to lift more weight. Then perform single-joint exercises on each of the three deltoids: anterior, middle, and posterior. This will set the stage for muscle building work as long as you maintain your overall training volume.
When we pump our shoulders, we can complicate the training in several ways. For the overhead press, start by using dumbbells, which are notoriously more difficult to balance and allow for a greater range of motion than a barbell. You'll also do the reverse pyramid because it gives you the opportunity to do more sets with muscle failure. For the first 2 sets, you'll use fairly heavy weights in a low rep range (6) to build strength. As fatigue accumulates in subsequent approaches, reduce the weight by about 5 kg. Perform the last 2 heaviest approaches with a belay partner so that you can maintain technique.
Because the front delts do a lot of the work in chest training, and the middle delts bear the brunt of the weight during the overhead press, the rear delts often remain small and weak. In this workout, shoulder pumping takes place when you have a lot of strength in reserve. At the same time, don't be afraid to change the order of single-joint exercises based on your weaknesses. If you think that all of your deltoids are proportionally developed, simply perform these exercises in a different order at each workout.
Massive shoulder training program
- Dumbbell overhead press - 4 sets of 6,6,8,10 reps (2 minutes rest)
- Barbell row to the chin - 3 sets of 8,8,10 reps (2 minutes rest)
- 3 sets of 8,10,12 reps (1 minute rest)
- Lifting the barbell overhead with straight arms - 3 sets of 8,10,12 reps (1 minute rest)
How to build sculpted shoulders
Goal: definition of deltasHere you will learn a good way to pump up deltoids by drawing individual fibers. Lifting light weights for high reps is no longer considered the best way to achieve delt definition. First and foremost, this indoor shoulder workout aims to stimulate muscle growth (moderate weights in a moderate rep range). To increase the number of calories burned during and after training (post-exercise oxygen consumption effect), high volume is used in combination with supersets. Here you will move faster and feel a real burning sensation in your muscles. Now you know how to pump up your muscles so that they are not only sculpted, but also the so-called “cut” appears.
Shoulder training for relief
- Military bench press - 4 sets of 8-12 reps (2 minutes rest)
- Standing dumbbell lateral raises - Superset:
- Dumbbell lateral raises while sitting in an incline position -
- 3 sets of 10-12 reps (no rest)
- Crossover chin pull - 3 sets of 10-12 reps (60-90 seconds rest)
- 3 sets of 10-12 reps (no rest)
- Raising arms to the sides with an expander - 3 sets of 10-12 reps (60-90 seconds rest)
How to quickly pump up your shoulders
Goal: mastering the technique and providing a solid foundation for further trainingThis complex consists of overhead presses and single-joint exercises for each deltoid group. Start with a machine to learn the movements before moving on to free weights, which are best for building muscle.
Start with a light load and focus on proper technique. Add weight only when you can fully control the movement.
Training program
- Standing dumbbell lateral raises - 3 sets of 12 reps (60-90 seconds rest)
- Raising your arm in front of you in a crossover - 3 sets of 12 reps (60-90 seconds rest)
- Extension of arms in the butterfly simulator - 3 sets of 12 reps (60-90 seconds rest)
How to pump up your middle deltoids
Goal: building up the middle deltoid musclesTo make your shoulders wider, you need to develop the middle bundles of deltoid muscles. This will also allow the waist to appear narrower and give rise to a wider shoulder girdle. The emphasis in this program, naturally, is on exercises for the middle deltas.
You will perform them at the beginning of the workout, when energy is at its highest level. You can alternate this program with a more balanced delt workout (like mass) during your weekly split.
A set of exercises for the middle deltoids
- Seated overhead press - 4 sets of 8 reps (2 minutes rest)
- Barbell row to the chin - 3 sets of 8-10 reps (60-90 seconds rest)
- Raising the dumbbell to the side with one hand -
- Standing dumbbell lateral raises - 3 sets of 10-12 reps (60-90 seconds rest)
How to pump up your rear delts
Goal: building up the posterior deltoid musclesThe posterior deltoid muscles often lag not only in beginners, but also in advanced bodybuilders. Simply put, they don't get as much stimulation as the front and middle deltoids, which are involved in chest exercises and shoulder presses.
To develop your rear delts, perform this routine for 4-8 weeks, or alternate it with a more balanced shoulder workout.
A set of exercises for the rear deltoids
- Overhead press -
- Dumbbell lateral raises while sitting in an incline position - 4 sets of 8 reps (60-90 seconds rest)
- Raising arms in a crossover - 3 sets of 10 reps (60-90 seconds rest)
- Extension of arms in the butterfly simulator - 3 sets of 10-12 reps (60-90 seconds rest)
How to pump up your front delts
Goal: building up the anterior deltoid musclesIf you train your chest frequently, you probably already have well-developed front deltoids. After all, they are involved in all pressing exercises, especially when performing them in an incline position. However, relatively weak anterior deltoids can hinder the process of building up the pectoral muscles. This training is designed to correct this situation.
There should be at least 48 hours between chest and shoulder workouts to allow the muscles to fully recover.
A set of exercises for the front deltoids
- Seated overhead press - 4 sets of 8-12 reps (2 minutes rest)
- Arnold press - 4 sets of 8-10 reps (2 minutes rest)
- Raising dumbbells in front of you - 3 sets of 10 reps (60-90 seconds rest)
- Raising your arm in front of you in a crossover - 3 sets of 10-12 reps (60-90 seconds rest)
What to do if your shoulders don't grow
Goal: preliminary fatigue of the deltasThe triceps can sometimes be the limiting factor in shoulder training, especially on the press. If these muscles always give out before you've properly worked your shoulders, you'll never be able to push your delts to muscle failure and build your shoulders in compound exercises. The practice of pre-exhaustion is designed to correct this situation. This is the best way to properly pump up a lagging muscle. Here you first fatigue the delts with single-joint exercises and then perform overhead presses while the triceps are full. Thus, the deltoids must reach failure before the triceps do.
At the beginning of your workout, do not be tempted to go heavy with weights, as this will put additional stress on your elbow joints. Also, if you feel very tired by the time you get to the compound exercise, do it in a machine. It will be a little safer this way.
Training program
- Pull the lower block to the side with one hand - 4 sets of 8-10 reps (60-90 seconds rest)
- Lifting the barbell in front of you with outstretched arms - 3 sets of 10 reps (60-90 seconds rest)
- Extension of arms in the butterfly simulator - 3 sets of 10 reps (60-90 seconds rest)
- Overhead press in the simulator - 3 sets of 8-10 reps (2 minutes rest)
- Barbell row to the chin - 3 sets of 10-12 reps (2 minutes rest)
In this educational issue we will show men and girls how to build big shoulders. In addition, for each group of deltoid muscles there is a detailed technique, photos and even video studies. Last time we talked about pumping up the neck, and today it’s time to go down a little.
To get pumped up shoulders, first of all you need to know their anatomy and what to focus on when doing it. It seems that almost every man who comes to the gym wants to have a wide back. Of course, they are much smaller than the legs or chest, but with their small size they create an impressive appearance.
True, many people think that to work with shoulders you need to increase the weight on the bar, and they will be huge. This statement is not correct, because they are difficult to pump, like itrapezoids.
Best Shoulder Exercises
Anatomy of the deltoid muscles. Deltoid muscles (shoulder part) - located superficially under the skin of the body. It completely covers the joint on all sides, which gives it the roundness of the shoulder. Delta function– they have the ability to develop completely and separately, developing explosive power.
There are three parts of the deltoid muscles:
- Front;
- Lateral;
- Rear.
Anterior delta– Helps flex the shoulder by rotating inward.
Middle delta- He simply withdraws his hand.
Rear delta- can extend the shoulder, and lower the arm you raised completely down. It is only one of six shoulder muscles that form the overall shoulder girdle. The others are: infraspinatus, teres minor, major, subscapularis and supraspinatus.
Standing barbell press (military)
This exercise is considered basic for pumping up the shoulders. It will help work out the side and front deltoids. It can be performed either sitting or standing, but experts recommend standing.
How to perform: Grasp the barbell with a press grip. Hands should be shoulder-width apart. Lower your elbows to your collarbones, with your feet also shoulder-width apart. Try to press the barbell up so that your elbows are completely straight. Then slowly lower the barbell back toward your chest or nose. Look slightly up or in front of you. In the worst case scenario, you might lose control. Perform 4 sets of 8 repetitions.
This exercise will help pump up the lateral and anterior deltoid muscles. In this exercise, you have access to a larger amplitude, because it is more convenient to do with dumbbells.
How to perform: Take dumbbells in your hands and hold them at shoulder height. Try to lift them so that they touch each other. Then slowly and smoothly lower it back. Do 3 sets of 12 reps.
Dumbbells can be swapped for water bottles or weights. This is perfect for those who want to pump up their shoulders at home. This is one of the most effective isolation exercises. They will help pump up the middle deltoids. Please note that in this exercise it is not the weight that is important, but the technique. It should be perfect without cheating.
How to perform: Hold lightly weighted dumbbells in your hands. Lean forward a little and try to stretch your arms out to the sides. Then smoothly return them to the starting point. Do 3 sets of 12 reps.
Working out the posterior bundle of the deltoid muscle. Leaning forward increases the load on the rear deltoids.
How to perform: Hold lightly weighted dumbbells in your hands and bend forward 45 degrees. We do not raise our torsos and try to spread our arms to the side as in the photo. Then slowly lower your arms. This exercise can also be done while sitting in an inclined position. Try not to do the exercise suddenly. It should be performed with the most perfect technique and hold at the top for 2 seconds. Perform 2 sets of 12 reps. This will be quite enough to pump up the back of the shoulders.
Standing barbell row to the chin
This exercise puts stress on the middle bundles. A medium grip allows you to minimize the load on the trapezius and concentrate as much as possible on the deltoids. The main thing is to make sure that your elbows are higher than your fists. Thus, the execution technique will be correct.
Building broad, muscular shoulders is every man’s dream. After all, sculpted and voluminous hands emphasize masculinity and strength like nothing else. There are many sets of shoulder training - all muscles at the same time or each separately. In this article you will learn how to properly pump up your shoulders in the gym.
The best option is to carry out a comprehensive training consisting of basic elements aimed at simultaneously working out all bundles of the deltoid muscle (anterior, middle and posterior). It is necessary to work on a targeted section of the shoulder only if it does not have enough load, and its development has slowed down significantly compared to the rest of the deltas.
It is better to work out in the gym, but, subject to safety precautions, you can also train at home - you just need to purchase dumbbells and a barbell to pump up all the deltoids.
It is equally important to learn how to choose the right weight of equipment. Focus on this: you can lift dumbbells or a barbell eight times without effort, but by the twelfth repetition you already feel tired. If you take a projectile that is too heavy, the risk of injury will increase, and the effectiveness of your training will decrease significantly. If you want to get the relief of your dreams, it is better to take even lighter equipment - you will need to do about fifteen lifts of the projectile without rest.
Beginners should focus on the correct technique, then on the number of sets, and only lastly should you increase the weight of the weights, when you can already cope with the rest of the load with a bang.
Training for mass and width
With increased muscle mass gain, you need to take relatively heavy equipment and reduce the number of repetitions (within reason, of course). After the warm-up, you need to start training with the base - barbell and dumbbell bench presses. The next stage will be to work on each beam of deltas. This will be discussed in detail in the following sections.
You can pump up your deltoids in width only through regular training - at least twice a week. You need to increase the complexity of the exercises gradually, first adding more complex elements, and only when the new exercises are brought to automaticity, you can move on to equipment of greater mass.
As you complete the elements in one workout, it is necessary to gradually reduce the weight of the equipment so as not to cause shock to the body. So, when performing the last approaches with a barbell, you should reduce the number of plates by a total of five kilograms.
Program
Below are the main exercises that will bring the greatest effect when training for muscle mass.
Approximate program for weight and width:
Dumbbell press in a sitting position, arms above your head - 4 sets, each approach needs to increase the number of repetitions by two - 4, 6, 8 and 10 times.
Barbell rows to the chin – 3 sets of 8, 9 and 10 times.
Dumbbell lateral raises – 4 sets of 12, 14 and 16 repetitions.
Dumbbell lateral raises - 3 sets of 10, 12 and 14 repetitions.
Lifting the barbell overhead - 3 sets: 6, 8, 10 lifts.
Basic exercises will be described in the following sections.
Terrain training
As with most relief exercises, you need to do it with light weights - a lot and at a fast pace. Such loads not only pump up muscles, but also burn fat at the same time, which allows you to more clearly “draw” each muscle. However, when training for deltoids, there are nuances: you need to perform several supersets with a large mass so that each muscle bundle is worked out. Otherwise, no amount of drying can help - the shoulders will simply resemble a solid round ball, unnaturally attached to the bones.
It is necessary to alternate long-term loads with light weights and short periods of weight lifting so that a “cut” is observed - the separation of each muscle from the total mass as a result of pumping all sections of the delta.
Program
Relief training includes a variety of exercises.
Here are just the main ones:
Arnold Seated Press – 4 sets of 10 reps.
Dumbbell lateral raises – 3 sets of 20 reps.
Bent-over dumbbell raises – 3 sets of 20 reps.
Lifting the barbell to the chin - 3 sets of 10 times.
Exercise on a special “butterfly” simulator for the rear delts – 3 sets of 15 times.
Raising arms to the sides with an expander – 3 sets of 15-18 times.
The butterfly exercise machine is a rather rare piece of equipment, so it is not available in all gyms. If it is absent, you can perform additional sets of lifting the barbell to the chin.
Training for quick results
Every beginner is interested in the question of how long it takes to pump up your shoulders. It will take at least three months. Fast pumping involves simultaneous load on all three deltas, so the workout contains relatively few elements. In this case, you can quickly get your shoulders into shape, but you should not expect the appearance of an impressive relief or large mass.
Program for quick results
Most often, the express pumping scheme includes basic simple exercises that do not require a certain level of skill to perform.
This program includes:
Exercise on the “butterfly” simulator – 3 sets of 12-15 reps.
Dumbbell overhead press – 3 sets of 12 reps.
Standing dumbbell lateral raises – 3 sets of 12-15 reps.
The technique for performing these exercises will be described in detail in the sections devoted to pumping each section of the deltoid muscle.
How to pump up deltoids
A set of exercises for the front deltoids
The front delts are indirectly involved when performing exercises on the chest muscles, so they are developed better than the rest of the shoulder. This must be taken into account when planning classes: the break between training for the front deltoids and chest should be at least two days.
Seated overhead press
You can quickly pump up your shoulders in the gym and at home using dumbbell presses. The exercise is performed with dumbbells weighing at least eight kilograms. It can be performed at home or in the gym.
The press must be done step by step:
Sit on a bench or exercise machine with a backrest. The body should be level, the head should not be tilted forward or thrown back. The dumbbells should be held with a straight grip, elbows bent so that the dumbbells are in line with the ears.
As you exhale, you need to lift your hands up, pushing out the dumbbells. After a pause of a few seconds, you need to smoothly return down.
It is better to pump up in four approaches of 15-18 times.
Arnold press
Arnold Schwarzenegger's favorite exercise has become a classic for subsequent generations of bodybuilders. It allows you to pump up powerful deltoids.
Technique:
Sitting on a bench, the body is straight, pressed against the back of the sports furniture. Feet stand at a distance of twice the width of your hips from each other, dumbbells are at chin level, elbows are bent. The palms “look” at us.
As you exhale, you should lift the projectiles and halfway through the “path”, turn the sours with your palms away from you. Stay at the top point for 2-3 seconds and return to the starting position.
The more approaches, the better the muscles are pumped up: the ideal option is 4 sets of 15 repetitions.
A set of exercises for the middle deltoids
Bench Press
Building up your shoulders with a barbell is very easy if you follow the correct technique. This exercise is extremely effective, but can lead to injury if you don't hold the barbell. Therefore, it is recommended to perform it with a partner.
The technique is simple and looks like this:
Sitting on a horizontal surface, your legs can be positioned arbitrarily. The bar should be held with a straight grip behind the neck below the back of the head.
As you exhale, you need to forcefully push the projectile upward, straightening your elbows. As you exhale, slowly lower the barbell.
Do 2-3 sets of 10-12 reps.
Lifting the barbell to the chin
If we list all the ways to pump up our shoulders, lifting the barbell to the chin is the best. This exercise is considered basic for fully working out the middle deltoids.
You need to follow the steps below:
Stand up straight, squeezing your shoulder blades together and relaxing your shoulders. The bar should be held with a straight grip on straightened limbs below in front of you.
As you exhale, lift the barbell, bending your elbows and spreading them to the sides. You need to stay in this position for at least three seconds and smoothly lower the projectile while inhaling.
Do 2-3 sets of 15 lifts.
Standing Dumbbell Lateral Raise
This exercise also effectively pumps the posterior deltoid muscles. Thanks to it, you can make your shoulders broad and massive at the same time.
You can pump up your deltoids with dumbbells this way:
You need to stand straight with your feet shoulder-width apart. The body is aligned, arms with dumbbells are lowered down to the sides.
As you exhale, you should, without sudden movements, lift the projectiles to shoulder level across the sides. Hold with straight arms perpendicular to the floor. As you inhale, lower the dumbbells.
You cannot lift the dumbbell above the level of the collarbones so that the load is not redirected to the pectoralis major muscle and does not leave the shoulder region. Perform a minimum of 2-3 sets of 20 repetitions.
A set of exercises for the rear deltoids
Bent-over lateral raise
This exercise is the best option for targeted pumping of the rear delts. It is not always accessible to beginners, since the load is distributed to the weaker posterior bundles, which are little involved in everyday life and during classic shoulder training complexes.
Technique:
Standing, feet shoulder-width apart, back straight. The body is tilted forward at an angle 50-60 ° , legs slightly bent in the knees. Dumbbells should be held with a neutral grip.
Raise the exercises to shoulder level as you exhale, hold for 2-3 seconds and lower your hands as you inhale.
The minimum you need to do is 3-4 sets of 12-15 times. To increase the load, you can perform this exercise while sitting on a bench. You can also swing dumbbells while bent over.
Reclining on a bench
The load is distributed across all delta bundles, but the rear sections work especially well. This exercise will help you build up massive, round shoulders.
You need to do the following:
Take a reclining position on a bench, leaning one elbow behind your back. Feet are placed on the floor hip-width apart. Dumbbells must be held with a straight grip.
As you exhale, you need to raise your straightened arm until it becomes parallel to the floor. The projectile should be at head level. Slowly return to the starting position while inhaling.
The more repetitions, the better. The ideal option is 80 times, divided into several sets.
On the butterfly simulator
This exercise machine is specifically designed to pump up the rear deltas, which are responsible for the width of the shoulders. Also, when performing this complex, the back is well worked out. In this case, you need to visit the gym twice a week.
Stages and technique:
You need to sit on the machine, having previously installed the upper levers at shoulder width. Hold the handles with a neutral grip. Your arms should be straight at the elbows in front of you and parallel to the floor.
Lifting the load is carried out while inhaling by spreading the arms; you should move the limbs back as far as possible. At the extreme point, you need to pause for 2-3 seconds so that your shoulders receive maximum load. As you exhale, return to the starting position.
Do 2-3 sets of 18-20 repetitions.
Training intensity and frequency
Training should last at least an hour. It is best to plan several complexes for 80-90 minutes. In order for the muscles to have time to recover, it is necessary to exercise no more than three times a week with breaks of two days.
The intensity depends on the desired result, initial physical fitness and health status.
Before your first visit to the gym, you should undergo a full medical examination to confirm the absence of diseases.
When performing relief training, the number of repetitions should increase by approximately 20-30% compared to the mass gain complex. To increase shoulder width, you should pay special attention to the rear deltoids.
You need to start with two sets of fifteen movements. If the exercise is difficult - three sets of ten times. Gradually, the number of approaches must be increased, as well as repetitions per set. However, the number of repetitions is not unlimited: if you have exceeded the threshold of four sets of twenty-five times, you should take a projectile of greater mass.
If your shoulders don't grow
Shoulders are the most “capricious” part of the body, pumping which is difficult even for advanced and amateurs. If you do not follow the technique, the load will shift to the biceps or chest, and the entire set of exercises will be meaningless.
The main mistakes that beginners make:
The load is placed on the wrong groups of bundles and muscles in general. As a rule, the anterior and middle sections do most of the work, while the rear “rests” much more often. That is why it is important to comprehensively pump all parts of the shoulders.
The first three to four months of training should be devoted to basic training and only then move on to pumping each beam separately.
It is equally important to pump up your arms and chest first, so that shoulder exercises can be performed with a normal weight, and not from a “zero level”.
It is necessary to be able to correctly select the mass of shells. A sign of correctly selected weight of the projectile is that 12-15 repetitions can be done without noticeable load, the rest is already accompanied by fatigue and unpleasant sensations in the muscles.
It is necessary to gradually increase the load - the number of sets and weight, so that the shoulders increase, and do not remain “in the same place”.
The shoulders are a muscle whose contraction should be felt during the execution of the element. If you don't see this, there's a good chance you're doing something wrong.
In order for muscles to grow quickly, you need to switch to a low-carbohydrate diet: about 55% of the diet should be protein, 25% carbohydrates and 20% fat. From fats you need to eat sour cream, from carbohydrates - porridge, vegetables, whole grain bread. The best natural sources of proteins: meat, fish, dairy products, eggs, nuts. If such food is not enough, you can purchase special protein sports nutrition.
It is equally important to drink a lot of water a day if you play sports - at least two and a half liters.
Video
In this video you will learn how to build broad shoulders in the gym.
I am sure that experienced athletes who understand the issue of periodization of training, biomechanics of movements and the theory of constructing specialized micro- and mesocycles had a smile on their faces when they read the title of the article. Because there are no most powerful or best exercises. There are more effective and less effective movements, but what is much more important is not the exercise itself, but how to combine it with others as part of a weekly cycle.
People less experienced in matters of sports continue to look for magic exercises, magic powders and witchcraft pills that will allow them to quickly achieve results. Unfortunately, there are none. On the other hand, if you approach the issue wisely, you can actually improve the shape of the deltas and achieve a significant increase in their volume over a very modest period. It took me eight months. After a year and a half, the deltoids went from lagging behind to becoming the dominant muscle group.
Below I will tell you the principles that will help you wisely build a training program with an emphasis on shoulder development. And, of course, I will show you the five most effective exercises for this.
Two main mistakes that hinder the development of powerful deltas
First mistake
Incorrect exercise technique. Therefore, pay special attention to their descriptions below and to the video - I selected the highest quality videos.
Because of the crooked technique, people load everything, but not their shoulders. Trapezius, back, arms, overload the shoulder joints. In the first three cases, the load is ineffective - the weight is too small for these muscles or the vector of movement is incorrect. And the result of the last case will be an injury that will set you back a month and a half in training.
Looks at the bar, bear grip - this will all end badly
In addition, it is worth mentioning here about frankly dangerous exercises that can severely damage the shoulder joints. A separate article has been written about this - be sure to read:
Second mistake
There is too much load on the deltas, due to which they do not have time to recover. After all, these are small muscle groups that work in almost all pulling and pushing movements during chest and back training.
Let's remember one of the classic split options:
- Chest + back
- Arms + deltoids
During chest training, you really loaded the front deltoids. And working on the back, the rear deltas were additionally pumped. Every other day, thoroughly load the same muscles again, but 48 hours is too short for their recovery. The muscles are not yet ready for serious work, which is why strength results do not increase and, as a result, muscle volume does not increase either.
Moreover, your arms are also well loaded during chest and back training. It turns out to be a double blow to all small muscle groups.
Let's add incorrect exercise technique to this whole mix and we'll get problems with the development of deltoids (and arms too) in those for whom these muscle groups are not dominant by nature.
The most effective exercises for training your shoulders
There are a great variety of all kinds of exercises for the development of deltas (the shoulder, in fact, is the part of the arm from the deltoid to the elbow, and the deltoid muscle is the same ball of three bundles that you want to develop). You can work with blocks, dumbbells, barbells, not to mention dozens of specialized exercise machines.
Below I will give the most effective movements in my personal opinion, which is not the ultimate truth. It was these movements that I used to work out the deltas to their current state (photo at the end of the article).
First, a little theory. Delta consists of three beams. Front, middle and back. The front one is responsible for pushing movements, the rear one is responsible for pulling movements. The middle delta is partially involved in both cases, plus when abducting the arms to the sides.
In fact, for the effective development of deltas, two basic exercises are enough - pressing and pulling.
There are enough pressing movements in any person’s strength training - all guys love to bench press, decently loading the front deltoid. But with traction movements they hose. And if they do a barbell row to the chin, then in most cases it is done incorrectly, loading the trapezius and injuring the shoulder joint.
As a result, we see a situation where the front delta is more or less developed, and the rear delta is completely absent. Let's fix the situation.
Military press (standing barbell press)
An excellent basic exercise for developing the front deltoid, which partly involves the middle bundle too. The grip width is medium, that is, grip the bar slightly wider than shoulder-width apart. If you take it too wide, the chest will steal part of the load; if you take it too narrow, you will overload the triceps, which will fail before the delta works well.
My personal advice is that I do not recommend lowering the bar below chin level, so as not to put a breaking load on the joint. Even if your flexibility allows you to lower the barbell to your chest, you shouldn’t push your luck. The risk of injury does not at all justify additional stretching of the muscle for supposedly better growth.
Note that the military press is also a good core workout.
An exercise option from Yaroslav Brin:
A good alternative from Denis Borisov (just don’t bend your hands back, the bar should lie on the base of your palm, and not on the pads, so as not to injure your hand):
And another interesting option from Adam Kozyra:
Dumbbell press sitting or standing
An alternative to the military press is to do the dumbbell press while standing. In cases where there are difficulties with the lower back and a large compression load is undesirable, you can do a dumbbell bench press while sitting with a slight inclination of the bench (80°).
Of the features, I will only note the point where it is necessary to lower the dumbbells - to ear level or so that the angle between the shoulder and forearm is 90°. Lower it lower - create a breaking load on the shoulder joint. Also remember that the dumbbells lie on the base of your palms, and not on their pads (calluses).
Exercise option from Denis Borisov:
And from Yaroslav Brin:
Barbell row to the chin (to the chest)
The second basic movement is for the development of deltas, in particular the middle and posterior bundles. The main mistake is to do this movement by grasping the bar with a narrow grip, and then pulling it higher, lifting your elbows almost above your head. In this case, you injure the shoulder joint and force the trapezius to work, but not the deltoids.
The most effective version of the exercise is shown in the video below (wide grip, slight forward bend, pull to the chest, elbows do not rise above the level of the deltoids):
Swings (breeches) with dumbbells while standing
An excellent option for additional work on the middle deltoids, but only if the exercise is performed correctly. To avoid mistakes, watch the video carefully:
Kickbacks in the Butterfly machine (plus bent over swings)
A couple of additional exercises to work out the rear deltas will not hurt, since this group most often lags behind in development.
When doing the back abduction in the Butterfly simulator, it is important to move your shoulders forward and work within the amplitude (it is very short) so as not to use the back muscles:
As for bent-over dumbbell swings, it’s the same: we bring our shoulders forward, “smear” the trapezoid over the back, we work within the amplitude (the elbows do not rise above the level of the deltas):
How to intelligently build a microcycle for the development of deltas
If you are a beginner, then with an emphasis on deltas you don’t have to bother at all. Work in FullBody mode, and your shoulders will develop perfectly on presses and rows. It is enough to include the military press and barbell rows to the chin in the program and alternate these exercises in two basic blocks. I gave an example of such blocks in the first episodes of the BeardyBuilding podcast and in.
If you already have a couple of years of training experience, but the deltoids are still lagging behind in development, here is a basic scheme on how to cheer them up. She personally helped me a lot.
Four-day split:
- Monday: legs (3-4 exercises).
- Tuesday: pectoral (2-3 exercises) + anterior delta (1-2 exercises - military press or dumbbell press, lifting dumbbells in front of you with a hammer grip).
- Wednesday: rest.
- Thursday: back (3-4 basic exercises) + rear delta 1 exercise (any of your choice from the above).
- Friday: triceps (two exercises) + biceps (1-2 exercises, after all, when working on the back it is already loaded) + middle delta (2 exercises - barbell row to the chin, dumbbell swings to the sides).
The meaning, I think, is clear - together with the pectoral muscles, the anterior delta is well loaded and it is enough to finish it off with 1-2 exercises. The rear delta is loaded along with the back, and one exercise at the end is enough to finish it off. Plus a couple of exercises for the middle delta on arm day.
Three day split
If you don't have the time or desire to do four strength training sessions a week, then add one basic triceps exercise to your chest day. For example, close grip bench press or French press. On your back day, add one or two biceps exercises (PSB and/or dumbbell biceps curls while sitting on an incline bench). On leg day, after training your lower body, do middle deltoid exercises (barbell rows and standing dumbbell swings).
A specialized version of the microcycle with an emphasis on the upper body
I practiced this option for four months from October last year to January of this year inclusive. The idea is to visually increase your upper body without having to add much muscle mass. To do this, we make the back more lumpy (emphasis on training its inner part), prominent trapezius, more powerful deltoids, plus pecs.
Excellent specialization is obtained if the desired muscle group is trained a couple of times a week. In my case, I did four strength training sessions a week, during which I worked separately on the thickness (bulge) and width of the back, hammered the deltoids a couple of times and the pecs a couple of times. The exercises below are just an example, you can use any of your choice. Two or three warm-up approaches, two working sets.
Monday (pectorals + trapezius + deltoids):
- Two chest pressing exercises for 10-12 reps (for example, bench press, 30° dumbbell press, or hummer press).
- Shrugs with dumbbells or barbell (15-20 reps) + T-row with emphasis on the chest or lever row (10-12 reps).
- Military press or standing dumbbell press.
- Row in the cable handle block to the chest.
Tuesday (Legs + Abs):
- 3-4 leg exercises to pump up all muscles (barbell squats, leg extensions, deadlifts, platform presses, lunges - 8-12 reps) + (20-25 reps).
- Ab crunches and reverse crunches (20-25 reps, 3-4 sets).
- Neck (so as not to be skinny against the background of broad shoulders) - raising the head with a pancake on the forehead and/or on the back of the head.
Thursday (back width + deltoids):
- Three or four favorite exercises for the width of the back (pull-ups, rows in a hammer or barbell/dumbbells, rows of a vertical block to the chest, pullover, etc. - 10-12 repetitions).
- Pull the barbell to the chin and swing dumbbells to the sides (10-12 repetitions, swings can be done for 12-15 repetitions).
Friday (arms + chest for tone):
- One rigorous basic chest exercise for three working sets of 12-15 reps. In my case, these were chest dips with a weight on the belt.
- A couple of basic biceps exercises (for example, PSB, seated dumbbell curls) + a couple of basic triceps movements (close-grip press, French press, cable extensions, etc.) for 10-12 repetitions.
Briefly about the main thing
The keynote of the article is not just to give some basic scheme for work, but to teach the principles of effective development of certain muscle groups.
In particular, success depends both on the correct technique of performing exercises and on the reasonable construction of a microcycle so as not to overload one or another muscle group. Use assistant muscle training (synergists) if you want to save time without overloading the body. Or wisely cycle training on muscles that are in no way related to each other if you want to work them as efficiently as possible within one workout. Moreover, in this case, it is advisable to take one large muscle group and one small one. Let's say pectoral and biceps, back and triceps, etc.
Developing a beautiful, athletic body is not as easy as it seems. You need to think here. At least if you want to progress, and not stagnate for years.