Shoulder Stimulation Training
All bodybuilders are strength athletes, but not all strength athletes are bodybuilders. Bodybuilders are an exceptional breed born of their ability to move mountains of steel, but what sets them apart is the mountain of muscle displayed by their physiques. You can see their strength, as well as watch it work. Other strength athletes can get by on brute force, but a bodybuilder needs that and more. He's both an architect and engineer of his body, sculpting and constructing every muscle in perfect proportion, and nowhere is this task more evident than in their width. Powerlifters and world's-strongest-man aspirants are pillars of power, but a bodybuilder's I-beam shoulders and wrecking-ball deltoids cast a vast shadow over them all. I have put together 3 of the most effective deltoid developing exercises I used to build my shoulders over the last 5 months. < EXERCISE 1 > SEATED DUMBBELL PRESSES
TARGET AREA Overall deltoid mass
No other exercise is as effective for creating spherical separation on the top-inside of your delts, next to your traps. It also bulks up the entire length of each anterior head.
EXECUTION - Since a barbell is not present to distribute weight, your balance will not be as stable; therefore, it's even more important for you to firmly brace your back and tighten your abs.
- Go as heavy as possible, so that you have to press straight up and straight back down to the top of your deltoids. If you can push outward through an arc, you need more weight.
- If you're not getting a burn in your deltoids, you're doing it wrong
- My best results are from 12-rep sets. If you go too heavy, the pressing shifts from deltoid contractions to presses by your triceps and leverage from your upper back.
< EXERCISE 2 >
SEATED LATERAL DUMBBELL RAISES
TARGET AREA Massive lateral deltoid heads Draping a slab of muscle over the outside of each lateral head all the way down to your biceps brachialis can only be accomplished by making those lateral heads lift your arms from a hanging position to horizontal--straight out to the side. "Isolated mass" is normally an oxymoron, but not in this case. Dumbbell lateral raises isolate, but they also pile more mass onto the outside heads than any other exercise. Using both arms at the same time maintains symmetry of that mass.
EXECUTION - Stay rigidly upright. Do not rock back and forth and do not swing or throw the dumbbells upward.
- Keep your traps out of it by lowering your shoulders, not hunching them. Make sure only the lateral heads of your delts do the lifting.
- Think in terms of stiff-arm "pressing" the dumbbells outward and upward, not pulling them upward.
- Raise them to shoulder level, no higher.
- Hold the dumbbells level. If they tilt, resistance is removed from the lateral heads.
- Lower them slowly, resisting with all your might.
- A favorite killer growth-shock program is a month's worth of down-the-rack descending sets with these.
< EXERCISE 3 > SEATED FRONT DUMBBELL RAISES TARGET AREA Anterior deltoid head I can always spot a bodybuilder who does plenty of these by the hard, swollen, round muscularity popping out of the front of his deltoids. This movement builds that head and creates sharp separation where it ties into the biceps brachii. EXECUTION  - Stabilize your body. Do not rock back and forth or swing the dumbbells. Only your arms should move.
- Shoulders down. Do not lift with your shoulder or traps. Feel it in the anterior head only.
- Arms straight. Do not bend your elbows.
- Start the raise from bottom dead center, not behind you; then lift straight ahead, barely breaking horizontal.
- Keep the dumbbell handles horizontal at all times.
- Resist hard as you lower, bringing the dumbbell to a stop exactly where it began.
- To shock your anterior heads into growth, throw in four sets of these on chest day, immediately following bench presses; then hit them again on shoulders day with four sets of 12 reps.
Tired of little or no results?
Join the thousands of people who have discovered how my Permanent Muscle program gives you every tool required including; workouts, meal plans, exercises and more to achieve stunning muscle building results over the next 6 months. 
Even more shoulder training information!
|
