Simple Shoulders
September 25th 2007 11:06
The training of shoulders is the topic for this edition. I find shoulder training the most taxing training of all the training I have done. There is no body part that is more trained than the shoulders and the price of over training them is chronic pain. It is the spectre of this training induced pain around which I organize my work.
It is easy to do too much for shoulders. You can do bent over dumbbell flyes, for instance, to build the rear deltoid muscle. The problem is that the rear deltoid is stimulated heavily when training back in rowing movements.You can do front raises with dumbbells to build the front deltoid, but the front deltoid is heavily stimulated when you do your bench presses and chest flyes. My point? You are asking for trouble,if you pile on work with the above movements.
The above paragraph begs the question:what can be safely done for shouldes? My answer is that the two basic shoulder movements that are essential are also enough. The lateral flye is a shoulder shocker of the highest quality.l find very few people who will do it on a regular basis. The machines that mimic it are a good way to compensate for a hesitation to do the real deal. I'll start a shoulder workout with lateral flyes and I have always tried to use the most weight possible with good form. I think a serious trainer can get up to 40-50 lbs on each dumbbell. That is, if he is willing to watch the cheating and hip swinging. Combined with its machine imitators this movement will add a size to the delts.
The other and obvious movement for shoulders it the good ole press. I use plated loaded machines to start my pressing and graduate to dumbbell presses with my back supported against a bench. The press seems simple to do, but it is simple to do incorrectly too. I stress keeping my hands wide apart and stopping the movement just be for the top. If you bring your hands too closetogether as you go up and push to the top you will be subtly shifting the load from shoulders to triceps.
A shoulder workout with my two favorites will do it. Your servant, as always.
It is easy to do too much for shoulders. You can do bent over dumbbell flyes, for instance, to build the rear deltoid muscle. The problem is that the rear deltoid is stimulated heavily when training back in rowing movements.You can do front raises with dumbbells to build the front deltoid, but the front deltoid is heavily stimulated when you do your bench presses and chest flyes. My point? You are asking for trouble,if you pile on work with the above movements.
The above paragraph begs the question:what can be safely done for shouldes? My answer is that the two basic shoulder movements that are essential are also enough. The lateral flye is a shoulder shocker of the highest quality.l find very few people who will do it on a regular basis. The machines that mimic it are a good way to compensate for a hesitation to do the real deal. I'll start a shoulder workout with lateral flyes and I have always tried to use the most weight possible with good form. I think a serious trainer can get up to 40-50 lbs on each dumbbell. That is, if he is willing to watch the cheating and hip swinging. Combined with its machine imitators this movement will add a size to the delts.
The other and obvious movement for shoulders it the good ole press. I use plated loaded machines to start my pressing and graduate to dumbbell presses with my back supported against a bench. The press seems simple to do, but it is simple to do incorrectly too. I stress keeping my hands wide apart and stopping the movement just be for the top. If you bring your hands too closetogether as you go up and push to the top you will be subtly shifting the load from shoulders to triceps.
A shoulder workout with my two favorites will do it. Your servant, as always.
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