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Shoulders
Over the last couple of
months, I have had lots of clients
ask how to improve their physiques.
It's such an individual thing but
there are many common denominators.
One of them is our topic for this
segment of Trainer's Corner, shoulders.
Many people have a "Pyramid" shape,
thick on the bottom and small on
the top. What most of us are trying
to do is build the "inverted" pyramid,
small at the bottom and wide at
the top. One of the best ways to
create this build is by training
shoulders.
Basically, the shoulders are comprised
of three different muscles. The
posterior deltoid (rear), the anterior
deltoid (front) and the medial deltoid
(middle).
Description
Shoulders – Basic workout
To give your shape that, inverted
pyramid-look, try using the following
basic exercises. Begin with the
medial deltoid. Side raises (link
to an animation of the side raise,)
for 10 reps to warm up, increasing
the weight for each of the next
three sets. This exercise is the
hardest for most people. I think
it's the most important of this
series because it really widens
the shoulders. For the anterior
deltoid, four sets of alternating
front raises, (link to an animation
of the alternating front raise.)
increasing the weight on each set.
To work the posterior delt, try
the bent over fly. (link this to
the animation of bent over fly)
This last exercise is a real bear
to perform correctly. Make sure
you don't use too much weight, it
will kill your form. During this
series, you may have a tendency
to lift your shoulders. This is
a form of "bad" cheating. Try to
keep your shoulders down, using
only the deltoids. I promise, this
routine works, if you need help,
just ask sultan@sultanofsteel.com
Intermediate - Advanced Shoulders
Based on the workout description,
let’s put together a training program
for shoulders.
|
Exercise
|
Set
1 (reps)
|
Set
2 (reps)
|
Set
3 (reps)
|
Set
4 (reps)
|
|
Military Press |
12
|
10
|
8
|
7
|
| Upright
Row |
10
|
8
|
6
|
N/A
|
| Dumbbell
Press |
10
|
8
|
6
|
N/A
|
| Lateral
Flies |
10
|
8
|
N/A
|
N/A
|
| Front
Raise |
10
|
8
|
N/A
|
N/A
|
| Rear
Delt Fly |
10
|
8
|
N/A
|
N/A
|
When performing the intermediate
routine, add weight to each set.
This will automatically reduce the
number of repetitions you’ll be
able to perform.
>>
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