Shoulders are one muscle group which is commonly overlooked in the overall bodybuilding scheme of things. Most people start their week with a nice day dedicated to chest. Back day follows. Everyone knows you must include a leg day. And no bodybuilder in his right mind will ever skip an arm day. This leaves shoulder training day as the least exciting, least glamorous lifting day of the week, and very likely the one most likely to be skipped should five days of lifting in a single week not be a viable option.
If you have been slacking on shoulder day completion, or just feel like you could be doing more to increase your deltoid width and thickness, then you may want to consider the use of the supersetting method. This training methodology challenges the lifter to hit the smaller muscle groups with isolation movements, followed by compound movements which target the entire muscle group area. For shoulders, a simple supersetting movement would contain four exercises, each designed to hit a larger section of the tri-headed shoulder muscle group.
Start with 45 degree bent over dumbbell side raises for the rear deltoids. Complete ten repetitions of this movement, then drop the dumbbells and grab the Smith machine bar. Complete ten repetitions of controlled upright rowing. Replace the bar, then move to dumbbell side raises. This will stimulate your side deltoids. Finally, after you’ve complete ten repetitions, climb onto the incline bench at an 80 degree angle, and knock out ten repetitions of dumbbell presses for shoulders. At this point, you will have completely saturated your shoulders with blood. Every single muscle fiber in your tri-deltoid area should be inflamed, torched beyond belief from the training which seemingly came from every angle during the 90 seconds of torture.
You will want to repeat this cycle for 5 to 7 super sets. By the end of your sets, you will have completed 20 to 28 total sets for deltoids. At this point, picking up your gym back should prove to be impossible, but you still are not done yet! You should follow up your shoulder training with 6 to 8 sets of barbell or dumbbell shrugs for complete trapezius development. There’s no sense in having terrific shoulder muscles if they’re tied to a pencil neck with a pair of weak traps, right?
As always, you will see the most effective results from a program like this if you allow your body to grow by providing the best possible supports. Protein shake of the whey variety should be administered orally to the supersetting lifter immediately upon conclusion of the training day, as soon as nausea subsides. Follow up an hour later with another meal, this one rich in carbohydrates and protein. You will grow in the nights following your workout, so be sure to dedicate a solid 8.5 hours of sleep each night to rest and recovery from your tough workouts. Above all, stay consistent. Six to nine months of training with supersetting methods will undoubtedly deliver some amazing deltoids!
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