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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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Hit Your Shoulders and Forearms With These Exercises

Shoulders Day
Shoulder muscles<

Clean and press – 4 sets, 12 reps
Arnold press – 4 sets, 12 reps
Alternating frontal and lateral raises – 4 sets, 12 reps
Rear delt – 4 sets, 8 reps (on each arm and then both arms together)
Hammer curls – 4 sets, 12 reps
Wrist curls – 3 sets, 12 reps
Reverse curls – 3 sets, 12 reps

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Using Straps – A Good Idea?

I know a strong grip is needed in all pulling exercises, so when is it a good idea to use straps?

This comes down to preference. Straps are not great if strength is your main goal because it is just extra help you are giving to your lifts so you do not get a true indicator of total strength. Straps will take away from your forearm and biceps strength, which is crucial on so many lifts. If you ever want to enter a raw lifting competition and you have done all your training with straps, you will be in for a surprise. You should train to mimic how you might compete, which is strapless. On the other hand, straps are fine for strict bodybuilding purposes, in that getting a few more reps on certain lifts can help you target muscles beyond failure, which is want you want. So again, it depends on your goals. If pure strength is your goal, then it is advisable to stay away from them. If you are looking to bring up bodyparts like your back, then occasional use is fine. Just do not become too reliant on straps.

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Arm Work-out


Here is a workout which focuses on the arms. This workout will leave you with a pump.

Concentration Curls – 5-6 sets, 12 reps
Wide-Grip Barbell Curls – 5 sets, 12 reps
Hammer Curls – 5 sets, 12 reps
Standing Bent-Over Concentration Curls – 5 sets, 12 reps.

One-Arm Overhead Extension – 5-6 sets, 12 reps
Pressdown – 5 sets, 12 reps
One-Arm Pressdown – 5 sets, 12 reps
Rope Pressdown – 5 sets, 12-15 reps

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This is an isolation exercise which targets the triceps.

1) Attach a straight bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
2) Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
3) Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as your perform this movement.
4) After a second hold at the contracted position, bring the bar slowly to the starting point. Breathe in as you perform this step.
5) Repeat for recommended amount of repetitions.