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Having Trouble With Shoulder Growth and Getting Them Sore? Here Is An Effective Technique For Training Delts


Shoulder muscles

The delts are more like the endurance muscles you see with calves or forearms and they can handle more reps. Some athletes who are really gifted can do heavy barbell or dumbbell presses and just grow easily. If you have problems gaining size try giant sets (where you combine 4-5 exercises and complete them consecutively with no rest between). It is really intense and you will feel a killer pump on your shoulders. Do a giant set with dumbbell lateral raises, dumbbell shoulder presses, upright rows and bent-over lateral raises for 10 reps each exercise, or 40 reps to total. If your shoulders are not responding from heavy training, this type of advanced supersetting will really work.


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Shoulder Workout


Shoulder muscles

Here is a workout which focuses on the shoulders:
(Standing or Seated) Overhead Dumbbell Press – 3 sets, 7-8 reps
(Standing or Seated) Dumbbell Lateral Raise – 3 sets, 10-12 reps
Alternating Front Dumbbell Raise – 3 sets, 10-12 reps
(Standing or Seated) Bent-over Lateral Raise – 3 sets, 10-12 reps
Dumbbell Shrug – 3 sets, 12-15 reps


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Bent-Over Lateral Raise


bentover lateral raise– With a dumbbell in each hand and your chest up, back flat and knees slightly bent, bend over at the waist until your torso is just above parallel with the floor.
– Let the dumbbells hang directly beneath you with your arms locked in a slightly bent position.
– Without rising up and keeping your arms bent, powerfully raise the dumbbells up and out to your sides until your upper arms are about parallel with the torso.
– Slowly lower the dumbbells back to the start position and repeat.


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Seated Dumbbell Lateral Raise


Seated Dumbbell Lateral Raise– Sit erect on a flat bench with your feet flat on the floor.
– With your head straight, hold the dumbbells at your sides with a neutral grip.
– Without using momentum, raise the dumbbells out to your sides in an arc, keeping your elbows and hands moving together in the same plane. Make sure your don’t open up and close at the elbows; maintain the same degree of bend in your elbows throughout the move.
– Hold momentarily in the peak-contracted position, then slowly lower the dumbbells down along the same path and repeat for reps.