Bodybuilding-Evolution: Shoulders

Developing Shoulder Muscles

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				Barbell Shoulder Press 
The barbell press is a complete 
shoulder workout to start off with since your muscles are at their 
strongest once you begin. You will want a spotter if you plan on using 
heavier weight settings since you can easily lean too far forward or 
back and fall to the ground. This exercise primarily targets your 
shoulders and traps, but your legs and abs are stabilizer muscles 
assisting with the pushing momentum. Perform at least five repetitions 
for each set to make your shoulders feel the burn. 
Wide Grip Upright Rows 
You
 want your hands in a wider grip if you plan on targeting your shoulders
 more than your traps. A narrow grip of course is for traps, but most 
people do not know there is a difference between the two. Both target 
the same muscles, but one places more emphasis on the shoulders than the
 other. You want to use moderate to heavy weight settings, and ensure 
that you do not swing your body to assist with the row! 
Dumbbell Front Raises 
The
 dumbbell front raise can be performed with both arms simultaneously, or
 with one arm alternating between each set or repetition. You can easily
 change up your routines since you have the different options to choose 
from, plus you could use a barbell as well. The front movement is 
designed to target your anterior deltoid. 
Lateral Dumbbell Raises 
As
 you might have already guessed it, the lateral raise targets your 
lateral deltoid head. You can easily perform this shoulder exercise by 
keeping your balance against a wall or incline bench. However, you can 
stand up straight and just use both arms simultaneously to lift the 
dumbbells. Make sure to start off with a little lighter weight since 
most people are weaker in their lateral raise compared to the front 
raise. 
Arnold Presses 
Arnold presses target all three 
shoulder heads and are a powerful compound exercise to try and see for 
yourself. Some may argue that there is too much range of motion (ROM), 
but if you want to train hard then what is wrong with that? There is no 
reason to settle for the same old exercises that your body begins to get
 sick of, which is why muscle building plateaus occur. The target 
muscles are your shoulders, triceps, and traps, but your upper chest and
 biceps receive a workout as well. 
Seated Neutral Shoulder Press 
Another
 great shoulder press variation to add into your arsenal of exercises to
 try out. The neutral grip refers to holding the dumbbells with your 
palms facing in towards your body, which is rather different from using a
 pronated grip. Some studies show that the deltoids receive a large 
emphasis while in the neutral grip, and that essentially means at least 
try them out and see if they work or not. They target your shoulders, 
traps, and triceps. Also, this is perfect for those experiencing slight 
shoulder discomfort. 
Always Warm Up! 
A proper warm up with 
dynamic stretching is capable of allowing people to reach max potential 
during their workout. Research performed by the Strength and 
Conditioning Research Journal shows that static stretching is only 
suitable for muscles and tendons, but dynamic stretching is better for 
your joints, and your shoulders are one of the most mobile joints in 
your body. 
They are strong, but since your shoulders are used so 
much they become easier to tear. Never over extend your shoulder joints 
if you are not particularly flexible, and keep from performing shoulder 
training days after chest days. The reason why is because your shoulders
 are used for chest presses, and you always want at least 24 hours 
between targeting each muscle group.</div>
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Developing Shoulder Muscles

Barbell Shoulder Press The barbell press is a complete shoulder workout to start off with since your muscles are at their st...

Shoulder Workout

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I am sure that most of you fellow bodybuilders have often witnessed 
people in the gym, who train hard and spent hours in the gym. I am also 
sure you noticed that the majority of these people wonder in the gym 
without any purpose or any specific goal. 
Even the ones that are following a workout routine, they often sink in the routine itself and gradually lose their interest.
 In this article, I will share with you a hard and almost "shocking" 
shoulder workout that will boost your delts and give you the interest in
 training you might have lost over the last period. 
Before we get 
into the workout plan, I must mention that shoulders are quite difficult
 to develop and you will need all the effort and concentration you can 
give. 
Free weights are always better than machines as long as you 
keep your "cheating" limited and you are not a beginner. I would 
recommend starting to train with free weights after six months in the 
gym. 
1) Dumbbell Presses 3 sets x 10, 8, 6 reps and a fourth one 
without resting until exhaustion. This exercise works for the whole 
shoulder muscle and gives volume. 
2) Single Arm Laterals 3 sets x 12,10,8. 
 While performing this exercise, keep your body steady by holding 
yourself with your free hand. Focus on the arm, which is doing the 
movement and try to hold your arm for a couple of seconds at your eye 
level. Extremely good for shaping and rounding your shoulders. 
3) Upright Barbell Row 3 sets x 12,10,8 reps and a fourth one without resting until exhaustion. 
 Like the previous exercise hold the barbell for a couple of seconds 
at the top position in order to maximize intensity. A very important 
exercise, which is developing perfect trapezious muscle. 
4) Reverse Dumbbell Flyes 3 sets x 12,10,8 reps.
 With this exercise you will sculpture the rear part of your shoulders. 
This
 is a shoulder workout that will help you develop great symmetrical 
shoulders. However, you must remember that following this or any other workout routine
 like a robot will not help you grow dream-shoulders. Always try to add 
more intensity to your workout program either by increasing the weights 
or by performing the movements with higher precision. Having 
well-trained shoulders will also draw more attention to your chest and 
your arms. 
So, just combine the above workout plan, with proper 
supplementation and protein-rich nutrition and you can be sure that you 
will achieve your goals.

Shoulder Workout

I am sure that most of you fellow bodybuilders have often witnessed people in the gym, who train hard and spent hours in the gym. I am ...