Aside from the chest, biceps, triceps, back, and abdominal, the shoulder muscles are also men’s favorite body parts when they do their workout in the gym.
According to Body Building, while a slim waist was vital to a men’s tapered physique, a pair of broad shoulders was even more significant. The publication said that a set of round and strong shoulders was the best characteristic of any statuesque body; however, while most men have developed the front or anterior part of their shoulder muscles, some men are unfamiliar with the existence of the rear or posterior part of the deltoid.
The method behind training the shoulders differs from person to person, according to Body Building. However, it is suggested to put more emphasis on the middle or lateral and the rear heads of the deltoid, since the front deltoid is often used during bench presses and shoulder presses. While several routines can isolate the three heads of the deltoid muscle, doing the military press would activate all of them, boosting their mass and strength.
The middle head of the deltoid accentuates the muscle itself and the overall appearance of a person’s shoulder; hence, this part should be trained well. According to Muscle And Fitness, doing side laterals is a way to have a super-sized shoulder. The publication said that the routine must use lighter weights, in contrary to other routines, since it had to be performed with a very strict form. Executing the routine with the wrong form would not give its maximum potential to a person; thus, the shoulders would not improve that much. The publication also mentioned that partial repetitions or reps could be done if one was trying to increase the weight. The side laterals is done by holding the dumbbells by the sides, tensing the lateral deltoids, and moving them outward as far as one could. Fast and brief reps could be done while keeping them moving as long as possible.
According to Anabolic Men, rear lateral dumbbell raises put emphasis to the rear deltoids. with its flexibility to be performed either in a seated or standing position, the rear lateral dumbbell raise would yield a strong visual impact through muscle definition from the behind of the shoulders, as per the publication. This muscular cut also provides the iconic V shaped physique and wide shoulders most men want.
Performing body-weight is also part of the routines that sculpt the shoulders. According to Men’s Fitness, body-weight training was advantageous, since it was safe and could be done anywhere. Such exercises include feet-elevated pike push up, wide-grip inverted row, dips, wide-grip pull up, and crab walk. These routines can be divided into two days, wherein the first day routines will be executed as a superset while the routines on day two will be done as a circuit. The aforementioned program is set to be done as a substitute to one’s usual shoulder routine for four weeks, with the workouts at least two full days between them.
Overall, the front deltoid can be enhanced with the Arnold press, the lateral deltoid with the side lateral raises, and the rear deltoid with the rear dumbbell raises. The strength of the muscle shoulders can also be boosted with three sets of four to eight reps. Aside from progressive resistance, the testosterone levels should also be kept high to make sure that the body had adequate muscle building capacity by trigger protein synthesis via the androgen receptors in the muscles.
While the above mentioned routines are effective for having increasing shoulder mass and strength, it is important to execute the routine using proper form to gain its optimum benefit. Also, the routine schedule for the chest, arms, back, legs, and abdomen, should also alternate with the shoulder routines.