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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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Alternating Front Dumbbell Raise


alternate front dumbbell raiseHere is a shoulder exercise which targets the deltoid muscles, particularly the anterior deltoid.

– Stand holding dumbbells in each hand directly in front of your thighs.
– Keep your abs tight and chest up.
– Keeping your arms straight, raise one dumbbell in front of you, just above parallel to the floor.
– Pause, then lower to the start and repeat with the other arm.