How to pump up your shoulders? Complete rocking guide. Shoulder workout: how to make your shoulders wide The best shoulder workout for mass

In this article we will talk about how to pump up your shoulders(deltas) and how to do it at home. We will also look at the most effective exercises that will make your upper body more massive.

For most women, men's shoulders are associated with courage and strength. There are even several expressions that clearly make it clear that strong male shoulders will serve as a consolation for any woman. Nowadays, gender equality is already an everyday occurrence, but once upon a time, in ancient times, a woman could not do without a man. To be honest, nothing has changed. Let no matter what kind of woman she is - independent, strong, even courageous (in our time, when guys follow fashion more than girls), she will always need a strong male shoulder, so that they don’t talk about gender equality.

In general, broad and massive shoulders are a standard not only of courage, but also an indicator of a harmoniously developed and aesthetic physique, which cannot be hidden under any clothing, no matter how you look at it. In addition, if you develop the shoulder girdle well, many prerogatives will open up in other exercises. Strong and well-developed deltoids will help increase strength in the bench press and other equally important exercises that are necessary for physical progress.

For bodybuilders, the shoulders play a huge role in many of the poses shown in BB competitions. The deltoids and trapezius muscle groups should be developed evenly to give the overall physical shape of the upper body a complete and harmoniously developed appearance.

Unfortunately, developing the shoulder girdle, especially the deltoids, is not as easy as it might seem at first glance. Now we will discuss how to pump up your shoulders, namely deltoids. In the next article I will tell you about. I wouldn’t want to upset people, but it’s not possible to build up your shoulders quickly, just like any other muscles. Also, this is quite dangerous, since the shoulder joint is the most mobile part of our body, not counting the knee and elbow joints, so the risk of injury increases significantly. Therefore, the training should be carefully worked out and the technique of performing each exercise should be strictly followed in order to prevent any damage.

Many people talk and complain that they simply cannot pump up their shoulders to large volumes. It's not all about the weights, it's not about the number of approaches and repetitions, it's all about the training itself. To pump up big shoulders, you need to approach this issue with an integrated approach and dedicate a separate day of the week to training the shoulder girdle, that is, make shoulder training more voluminous.

Injuries to the shoulder girdle or WHY ROLL YOUR SHOULDERS

In addition to muscle symmetry, another very important point to focus on is the susceptibility of the shoulder joint to injury (as mentioned above). Many people neglect their safety in pursuit of heavy weights. This is especially acute for the previously mentioned basic exercise aimed at developing the pectoral muscles. Such an obsession with the goal of “shake a hundred” and show off to the boys makes many athletes forget about the importance of working out and developing other muscle groups, which are no less important. Due to such situations, an increase in working weights and lagging “helper” muscles, people often injure their shoulders, which leads to extremely disastrous consequences in the form of pain in the joints, torn ligaments, dislocations, etc. To avoid such problems, if you want to protect your shoulders, it is necessary to develop them properly so that when lifting heavy weights, the load is evenly distributed across the muscles and joints. In addition, I recommend reading this article – “?”. It covers in detail the topic of what needs to be done to avoid damage to joints and keep them as safe as possible.

Before going into details about how to pump up your shoulders and consider the types of exercises that exist to train them, we will talk and analyze the anatomy of the shoulder girdle. Our deltoids are made up of three bundles of muscles that have three completely different functions. Let's look at each bundle and its function separately.

• The front part, that is anterior deltoid muscle raises the arms forward and makes it possible to move across the body. This part of the deltas works when performing any pushing actions such as bench pressing a barbell or dumbbells from the chest and so on.
• Medial part, located in the middle of the deltoid muscles, moves the arm to the side. The middle part of the deltas works in all exercises where you need to move your arms to the sides, swing to the sides, and so on. They are also involved in some “pressing” exercises, which are aimed at pumping the anterior deltoid muscles. The main task of the medial part is abduction or raising the arms perpendicular to the body.
• Back of the deltas allows the arms to pull the weight toward you and move the arm back. It works during traction movements; you can see a vivid example of the work of the rear delts when performing the isolating exercise “Bringing the arms back in the peck-deck machine.”

The deltoid muscles work together with a group of rotating muscles, the so-called rotators., which include four small, deeply located muscles that hold the shoulders in one place, thereby preventing them from moving out of their axis. This muscle group allows the shoulders to perform rotational movements. If an athlete uses incorrect technique to perform an exercise, taking on too much weight, thereby overloading the shoulders or leading to injury, the rotators are usually the first to “feel” such a load. The rotator cuff muscles and deltoids always work with any movement performed by the shoulder girdle.

Features of shoulder training

As I said earlier, shoulder training needs to be approached comprehensively and a separate day should be set aside for shoulder training. Why should training be volumetric? When we want to pump up our chest, we do incline presses, flat, and some more experienced athletes do incline presses. This method allows you to evenly develop all areas of the pectoral muscles. The same situation applies to shoulder training. As we already know, our deltas consist of three beams, so in order for our shoulders to be voluminous and massive, we need to develop each beam evenly. We also know that in order to develop a specific muscle group, you need to use at least 2-3 exercises weekly. Since each part of the deltas is fully loaded separately, performing a specific exercise for each beam, it follows that in order to pump up the deltoids completely well, we need to use at least 5-6 exercises, two for each head. So it turns out that to work your shoulders you need at least 40-50 minutes, taking into account the breaks between approaches and the exercises themselves, and this is already one full workout.

One exercise can be devoted to the medial part, since, unlike the frontal head, the middle part of the deltas is also used when training the anterior beam, not to the fullest, but still.

In shoulder training, you need to use both basic exercises and isolation exercises. - These are heavy exercises that involve a large number of muscle groups, and more than one joint is involved in the work. in turn, they are aimed at working out an individual muscle; they isolate the load as much as possible, directing it to the target muscle group.

Advice: If you don’t have time to set aside another day for delt training, I can advise you to break the training of each beam into three days, extending each of your workouts a little. For example, on chest and triceps day, you train the front surface of the deltoids, on back day - the middle bundle, and on leg day the rear deltoids. This is also a good way out of a situation when you want pump up your shoulders, but there is no time.

Best Shoulder Exercises

Many beginners, sometimes even experienced athletes, are faced with the problem of not knowing the basic and very common exercises that are aimed at working the shoulders. This is strange, because there are about 50 exercises that are aimed at working the shoulder girdle, if not more. All of them are very similar to each other, but, at the same time, they differ in the methods of execution and the equipment that is used as weighting material. To avoid such problems, let's look at the best and most popular exercises for pumping up your deltoids. By the way, to avoid interruptions during training, carefully consider your time spent in the gym. You can also use a training diary. This helps you concentrate on completing the plan and not wander around the room, plugging into your mobile phone.

Exercises for the anterior deltoid muscles

Exercise No. 1. The first exercise that we will consider for training the anterior beam is basic, and is called. It can be performed either sitting or standing, both options will be correct. But, as I have said in many articles, safety comes first. If you have the opportunity to do the exercise while sitting, take advantage of it.

Some people believe that it is harmful for the spine when the exercise is performed while sitting, especially with heavy weight, since a bilateral load is created. On one side you are pressed by a barbell, on the other by a bench, so the vertebrae are compressed and a negative load is created, but I am convinced that, nevertheless, the exercises should be performed while sitting, since the load on the back is reduced, and also fewer muscles are used, which helps work the target muscle group more concentratedly. Although, if you are confident in your strength and back muscles, you can use both options, distributing them over weeks. If the muscle groups of the spinal region are not so developed, I advise you to read this article – “?”.

The technique for performing the exercise is quite simple:

1. Place a bench near a barbell rack
2. Sit on a bench, lean your back tightly against the back
3. Push your chest forward and grab the barbell using a closed grip (place your hands wider than shoulder-width apart to create a 90° angle at your elbows)
4. Smoothly, without jerking, lower the barbell to the level of the collarbones
5. Then, also smoothly return to the starting position, pressing the barbell up

Adviсe:

1. Perform the movement to the lowest point as you inhale, and return to the starting position as you exhale.
2. Since the exercise puts stress on the spine, it is important to trap air inside the chest to create pressure, helping the spinal column and avoiding injury (if the weight is heavy enough).
3. It is not recommended to lift too much weight.
4. You can use a third party to help you remove the barbell from the rack. Don't be shy about asking other people for help.

Exercise No. 2 . This basic exercise is famous for its name -. It involves the anterior and medial deltoid muscles. In addition, the shoulder rotators are actively involved in the work. Basically, as I said earlier, they are involved in any movement of the shoulders, so this is obvious.

1. If you are doing the Arnie Press while seated, place the bench in front of a mirror. If not, stand in front of a mirror. This is necessary in order to monitor the technique, and not to admire oneself, as many people think.
2. Take dumbbells and press your back tightly against the backrest. Using a closed grip, position the dumbbells so that your palms are facing back and the back of your hand is facing the mirror.
3. Smoothly begin to press the dumbbells upward while rotating your arms. When your elbows reach shoulder level, your palms should face forward and the back of your hand back.
4. Once you reach the peak point, do not straighten your arms completely.
5. Return to the starting position.

Exercise No. 3 . Most are sure that this exercise is aimed at working specifically on the medial bundles, but this is not so. Try to imagine what you are doing. Extend your arms as if you were holding a barbell behind your head and look at your deltoids. When raising the arms to this position, the middle fascicles of the deltas go down, and the front ones rotate a little, ending up approximately where the middle fascicles were previously located.

Correct technique and tips:

1. The technique is exactly the same as in the very first exercise, except that now we will press the barbell from behind the head.
2. The exercise is quite unsafe, since the shoulder joint and its movements in this exercise are not natural. Many trainers do not recommend doing it. If anything, use light weights (about 8-12 reps).

Exercise #4 . The next exercise is called -. This is an isolation exercise that will help you target your front deltoids.

Exercise technique:

1. Grab dumbbells and stand up straight with your chest straight forward.
2. Raise your right arm slightly above shoulder level, holding the peak point for 1-2 seconds.
3. At the peak, try to feel the target muscles.
4. Return your right arm to its original position, without relaxing it completely and leaving the muscles tense.
5. Raise your left arm and repeat the movement, holding at the peak.

Exercise #5 . Speaking of isolation, one cannot help but recall a wonderful exercise that simulates barbell chest presses. This exercise is called " vertical press in the simulator" I advise you not to forget about it in order to diversify your workout.

When performing this exercise, the main part of the load falls on the anterior and medial bundles of the deltoid muscles. Of course, by and large the load goes directly to the front bundles.

Technique for correct bench press:

1. Sit in the machine and press your back tightly against the backrest.
2. Grab the handles with your back straight and chest straight forward.
3. Begin to gently press the weights as you exhale. At the peak point, the arms remain slightly bent at the elbows.
4. While inhaling, we return to the starting position. At the same time, we do not completely relax our hands until the end of the exercise. Returning to the lowest point, bring your elbows to approximately shoulder level, maybe a little lower (to stretch the muscles).

Exercises for the medial shoulder band

Exercise No. 1 . There is one targeted exercise for the middle beam of deltas, which is called “”. This is a fairly easy exercise, which has several variations and is aimed specifically at the medial head. The rest of the exercises that use the middle bundle mainly focus the load on the front bundle, and the middle one does not receive the proper load.

This exercise is quite simple to perform, just spread your arms out to the sides. The body remains motionless, only the shoulders work, the elbow joint is in a fixed position, slightly bent.

The correct technique for performing dumbbell lateral raises:

1. Take dumbbells and stand straight. Feet shoulder width apart. When lifting the dumbbell, bend your elbows slightly.
2. Inhale deeply, then, as you exhale, lift the dumbbells to shoulder level or slightly higher.
3. Return to the starting position. At the lowest point, do not relax your arm muscles. Keep them tense until the end of the set.

Exercise No. 2 . The second exercise will be pulling. - This is a basic exercise, because it involves a large number of muscles and several joints, namely the shoulder and elbow. If you want to pump up the middle and rear deltoids, and not the trapezius, I advise you to pay attention to the width of your grip; it should be slightly wider than your shoulders.

Correct technique:

1. Take the barbell in your hands with a closed grip and straighten your spine. Bend at the waist. Lean your torso forward slightly so that your core does not interfere while lifting the barbell to your chin. Regarding grip width, your hands should be shoulder-width apart or wider than shoulder-width apart.
2. Take a deep breath and as you exhale, begin to pull the barbell towards your chin. There is no need to make any jerks. The pull is performed smoothly.
3. Once you reach the peak point, slowly return to the starting position.

Exercise No. 3 . The third exercise is an alternative to the barbell chin row, the difference is that instead of a barbell we will use dumbbells. It may seem to many that due to the absence of obstacles in the form of a bar, it will be possible to increase the amplitude, thereby increasing contractions in the deltas and so on. But, unfortunately, this is not a false theory. To get the most out of our shoulders, all we need to do is work them in isolation. In order for the load to be placed specifically on the shoulders, the weight cannot be raised above shoulder level, otherwise the trapezius muscles will be involved in the work, which is highly undesirable. Try to keep the amplitude short, and “mentally” focus on the middle and posterior deltoids. can also be performed with one hand.

Technique for performing dumbbell rows to the chin:

1. Take dumbbells in your hands and stand straight. Just like in the barbell version, bend at the waist and tilt your body slightly forward.
2. Inhale and as you exhale, begin to raise your elbows to shoulder level.
3. Taking a smooth breath, return to the starting position, leaving the arm muscles tense.

Adviсe:

1. Try to concentrate on lifting your elbows rather than the dumbbells.
2. Do not raise your shoulders; they must be stationary so that the trapezius is not involved in the work.
3. Also, in order not to use the trapezius, you should not place your elbows at shoulder level.

Exercises for the front or rear deltoid muscles

How to pump up your rear deltoids? Rear delt training consists primarily of rows and a few exercises that involve swings or raises. Actually, let's look at them.

Exercise No. 1 . To work the rear delts in isolation, the “” exercise will come to our aid. Why is this exercise so good for our rear deltoids? Because it is performed in a simulator, the body is in a fixed position, and we can concentrate the load on the rear bundles of the deltoid muscles as much as possible.

Technique for pulling your arms back:

1. Sit in the machine and press your chest tightly into the back. Bring your shoulders forward a little so that the trapezius muscle stretches across your back and is not involved in the work.
2. As you exhale, move your arms back, concentrating on the rear deltoids.
3. As you inhale, return to the starting position.

Exercise No. 2 . The second exercise also creates an isolating load on the back of the deltoids. It's called " ". This is an excellent exercise that has a lot of options for doing it, so I advise you to pay attention to it.

Exercise technique:

1. First of all, you need to prepare your workplace. Take a free bench and place it opposite you (with its back facing you, as shown in the picture). Take the dumbbells in your hands and bend forward, resting your forehead on the back.
2. Bend your elbows slightly and, as you exhale, begin to move your arms behind your back (to shoulder level).
3. Then, smoothly return to the starting position.

How to pump up your shoulders at home?

Without equipment, it’s impossible to pump up your shoulders at home. Of course, you can do push-ups and pull-ups on horizontal bars, but this will not give you the desired effect from your training. To pump up your shoulders at home, you will need sports equipment in the form of two collapsible dumbbells from 5 to 20 kg and preferably a barbell with weights. If you have such equipment, you can perform all of the above exercises. Instead of a special bench, you can use a chair. If there is nothing in your inventory at all, and the nearest gym is 100 km from home, then you can use bottles filled with water or sand. You can also use buckets with the same contents. As they say: “If there is a desire, there will always be an opportunity!”

Be extremely careful when exercising at home. For example, if in the gym they can back you up, then at home I think there is no such opportunity, so do the presses while standing so that you can drop the barbell to the floor at any time.

Training program for working the shoulder muscles

1.The first shoulder training program is released on a separate day. The fact is that the shoulder joint is the most common area that gets injured, this is primarily due to heavy weights or neglect to warm up before training. To make your shoulder joint less susceptible to injury, I advise you to warm up thoroughly, then start the first exercise with “pump” approaches in order to warm up and pump up our shoulder girdle with blood as best as possible.

Massive shoulder training programs

Working with the shoulder muscles is associated with a certain danger: the composition of the shoulder girdle and the deltoid muscle bundles are susceptible to injury. When performing exercises as part of sports programs, you need to be careful and strictly follow the recommendations of specialists. Exercises in complexes are combined in such a way as to work the deltoid muscle from different angles; this method gives the best effect. You can exercise in the gym or at home, on exercise machines and using dumbbells, standing and sitting on a bench, fitball or leaning on an inclined plane. Get acquainted with the programs created by experienced trainers for women and men with different levels of training. Have fun playing sports!

Men, as a rule, always include several effective exercises for the muscles of the shoulder girdle in their workout. They shape the figure: they make the waist visually narrower, and they emphasize the arms favorably. And you can even study according to the compiled program at home Houses using barbell and dumbbells.

This training program is designed to focus on the deltoid muscles. The training is structured in such a way that the emphasis is on the deltoids, while they are trained more often and in greater volume, but full rest days are observed with minimal damage to other muscle groups.

It is scrupulous load cycling that is the calling card of this program. Only the most effective methods and exercises, which are designed in such a way that it is as difficult as possible for the body to adapt to the load, and adaptation (and, accordingly, growth) occurs all the time, without stagnation and “plateau”.

The program consists of:

• 9 training weeks (8 main weeks 1 unloading week)
• 4 workouts per week.
• 5-8 exercises in one workout.

The program states:

• Name of exercises.
• Number of approaches and repetitions.
• Rest time between sets.
• Emphasis on the muscle fiber (head or bundle).

Distribution of muscles by microcycle (split)

All major muscle groups are trained in one microcycle, the distribution is as follows:

First week– arms, pectoral muscles, back, legs are trained in strength mode.

1. Deltas (power) and trapezius.
2. Legs.

Second week- arms, pectoral muscles, back, legs are trained in a more repeated (pump):

1. Deltas (power) and trapezius.
2. Legs.
3. Pectoral muscles, triceps and anterior deltoid muscle (pump).
4. Back, biceps and posterior deltoid muscle (pump).

Cycling occurs according to:

• Exercises.
• Approaching.
• Repeats
• Rest time between approaches.
• Focus on the bundle (or head) of the muscle group.
• Emphasis on fast and slow muscle fibers.

Also in the training there are exercises for OMF (oxidative muscle fibers - slow muscle fibers), but only in the last easy week. These are exercises that were invented and scientifically confirmed by Professor V.N. Seluyanov.

The training program describes:

• Training days and exercises.
• Number of approaches and repetitions.
• Rest time between sets depends on the exercise and the week.
• Focus on the bundle or head of the muscle.

The program is designed and described so that it is suitable for most people. Just open the file and start training.

How is this program different from others?

Macrocycling – cycling the load for 9 weeks. There are a huge number of free training sessions on the Internet. There is one training session or one week. This program is 9 weeks long. And the load is cycled so that there are no 2 identical workouts. Every workout is different. All weeks are different and are structured in such a way as to diversify the training as much as possible and make it more difficult for the body to adapt to the program.

Who is it suitable for?

The program is designed to suit most people. There are no very difficult unnecessary or incomprehensible exercises. The training volume and intensity are designed to suit both people with little training experience and those with advanced training experience.

This program is not suitable for complete beginners, if you are completely new to the site, there is something for you

Program in the table:

Exercises for training the shoulder girdle - deltoid and trapezius muscles - at home. If the technique is followed and performed regularly, a beautiful line of the upper arms and back will be formed. Results will appear in 3-4 weeks.

How to quickly pump up your shoulders at home

Shoulders or, as they are also called in professional sports, “deltas” consist of three muscle groups: anterior, middle and posterior bundles. For the harmonious development of beautiful and broad shoulders, you need to work on all three groups. This workout is aimed at hypertrophy (mass gain) of the deltoid and trapezius muscles. A set of exercises can be performed by men both at home and in the gym. No additional equipment required. All you need is any elevation (sofa, bench or exercise ball).

A SET OF EXERCISES TO PUMP YOUR SHOULDERS AT HOME

Duration of training is 30-45 minutes.

An effective training program for the shoulder girdle

Warm-up

Before each workout, you need to do a warm-up to warm up your muscles and get a cardio workout.

• Energetic walking. Accelerates blood circulation and increases body temperature. Lead time: 10 minutes.
• Circular movements of the shoulders. Prepare the joints and muscles of the shoulder girdle for upcoming loads. lead time: 3-5 minutes.

Don't jump into your workout immediately after warming up. Rest for 1 - 1.5 minutes to restore breathing.

An effective exercise for working the upper chest, arms, deltoids and shoulders. Due to the high load on the muscles, it helps to work out the shoulder girdle at home no less effectively than in the gym. However, it requires preparation (recommended only for trained athletes). Additionally, the core muscles are worked out and the vestibular apparatus is trained.

Technique:

1. Hands on the floor, palms down and shoulder width apart. The weight is evenly distributed between the palms.
2. The body is elongated. The pelvis is slightly moved forward (there is a slight deflection in the lumbar region), the legs are extended along a straight line. For insurance, you can lightly touch the wall with your toes.
3. As you inhale, gently lower your body down by bending your shoulder joints and elbows. In this case, the center of gravity changes slightly, as the chest leans slightly forward.
4. Hold at the lowest point for 1 second.
5. Then forcefully and smoothly lift the body.

Number of repetitions: 2-3 sets, 7-10 repetitions (depending on preparation).

Advice: Before performing, you need to master the correct handstand and learn how to maintain balance. First statically, then while performing the exercise. At first, perform push-ups at an angle of about 50 degrees, gradually increasing the inclination. We recommend mastering the exercise under the supervision of a trainer and with a safety net (mats).

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2018-01-18 How to pump your shoulders at home quickly: exercises

An effective exercise for working your shoulders and upper chest at home. The front and middle delta bundles are loaded.

Execution technique (classic version):

1. Take emphasis on your hands. Select the distance between the hands depending on the training objectives: narrower - more load on the triceps, wider - more work on the chest.
2. Place your feet on an elevated platform. A fitball, sofa or bench will do.
3. As you inhale, gently lower your body down, keeping your back straight.
4. As you exhale, gently lift your body to the starting position.

Number of repetitions: 2-3 sets, 10-15 repetitions.

Advice: The higher the legs are, the higher the load on the muscles of the shoulder girdle. Move on to this exercise after classic push-ups become too easy for you. When performing, focus on your sensations and try to use the target muscle group. When the exercise seems easy, you can perform it with weights.

Basic exercise for working the chest and triceps. Also suitable for strengthening the muscles of the shoulder girdle, back stabilizers and abs. If the technique is followed, it allows you to comprehensively work out the entire upper body. It is an alternative to the barbell bench press, in which the load is created not by the apparatus, but by the athlete’s body.

Technique:

1. Take a lying position. Place your hands shoulder-width apart. The hands are pressed to the floor.
2. Feet rest on the floor with their toes. The body is stretched along a straight line - without bending in the lower back, between the shoulders and neck.
3. The elbows are almost along the body, but not pressed to the body, but slightly turned outward. The head is slightly raised: the gaze is directed forward and down.
4. As you exhale, smoothly lower your chest almost to the floor for 2 seconds, remaining suspended.
5. Then, while inhaling, lift your body for 1 second.

Number of repetitions: 2-3 sets, 10-20 repetitions.

Advice: To avoid overloading the elbow joints, at the highest point, do not straighten your arms to the end, but leave them slightly bent.
If performing classic push-ups seems too difficult at the beginning, perform the exercise from your knees, from a wall, or while bending over from a support. These are simplified versions of the basic exercise.

At the initial stage, basic exercises that can be performed without special equipment at home are suitable for working out the target muscle group. Push-ups provide the optimal load on the shoulders. They will give impetus to further development of the body and perform exercises in the gym.

The silhouette of the shoulders is formed by the deltoids or deltoids, which are divided into anterior, middle and posterior. Each beam needs accentuated elaboration. The optimal result is achieved by performing a set of 3 exercises to work out each area.

General recommendations for pumping up the muscles of the shoulder girdle with push-ups

• To work the anterior bundle of deltoid muscles, place your palms shoulder-width apart, elbows near your body.
• To emphasize the triceps, place your palms side by side.
• Push-ups upside down or from a handstand position are considered advanced exercises that require preparation.
• After strengthening the target muscle groups, when the exercises are performed without much difficulty, you can use weights.
• Start with basic exercises and work in a comfortable range.
• Perform the exercises smoothly, since with fast movements the body rises and falls due to inertia, not muscles.
• Regularly performing push-ups without comprehensive training leads to excessive hypertrophy of the chest and shoulder muscles.
• For optimal results, you don't need to train your shoulders every day. Give your body time to recover.

Contraindications for push-ups

• injuries and diseases of the spine (protrusion, hernia, curvature);
• injuries or inflammation of the elbow, shoulder and wrist joints;
• overweight (in this case, you can start with simplified options, for example, push-ups from the wall or from the floor on your knees);
• high blood pressure;
• heart diseases;
• increased bone fragility.

When are additional weights needed?

Physically developed athletes can perform exercises with additional loads to specifically target the pectoral muscles and shoulders.

This is an advanced exercise that is not suitable for beginners. When training in the gym, a device in the form of a special weighted vest is used. At home, it will be replaced by a backpack with a load of the required weight and a reliable fastening.

To avoid injury, consult your trainer first.

Get in good shape every day and build muscle with the right pre-workout meal, which will increase the amount of macronutrients in the body, and an effective shoulder workout in the gym for men, which promotes the growth of the deltoids: rear, middle and anterior deltoids.

This time we will slightly change the concept of approach to shoulder training for mass. First, we will prepare the right nutrition to take before training, and then we will begin to perform a set of exercises for the deltoids.

What you eat before training is important. Eating before exercise should fill you with energy, not counteract it, no matter what exactly you are going to work out. You need enough carbohydrates and protein to keep your muscles healthy while you exercise.

What you need from a pre-workout meal is the energy gained from it, which should keep you going for a long period of time, especially when lifting heavy weights. We don't need fast carbohydrates - we need something that will help during the workout.

Good food for great muscle growth

Eating well is the foundation for building massive muscles, not just in your shoulders, but in any muscle group, while using simple, everyday foods to be able to motivate yourself and achieve your goals.

Eating to look good isn't just about following a daily routine; it's about getting out of your comfort zone. To create something new. And that's great!

Today we will prepare a burger with grilled salmon (the original recipe uses expensive fish, but you can use any cheaper fish that is suitable for minced meat on a cutlet). So, before we go to the hall, we'll go to the kitchen. Please note that I weigh approximately 100kg, so what I eat may not have the same effect on you if you weigh 80kg or 70kg. You can change the recipe a little by reducing the amount of ingredients.

You can choose any other one to suit your taste.

• 471 - calories
• 43 - grams of carbohydrates
• 35 - grams of protein
• 18 - grams of fat
• Cooking time - 25 minutes
• Number of servings - 3 servings

Ingredients

• 450 grams wild salmon
• Half cup breadcrumbs
• 30 grams low-calorie parmesan
• 1 tablespoon olive oil
• Salt and pepper to taste
• 3 wholemeal burger buns

Time frame

• Preparation: 15 minutes
• Preparation: 10 minutes
• Total time: 25 minutes

1. Preheat a grill or skillet over medium heat on the stove.
2. Place the salmon (or other fish fillets) in a food processor and process until it has the consistency of mince. Don't grind the salmon too long or it will turn into a paste.
3. Transfer the salmon to a large bowl and add the breadcrumbs, grated Parmesan and olive oil. Mix until smooth.
4. Divide the mixture into three equal parts and form into patties. Season with salt and pepper and place on the grill. Cook for 3-4 minutes on each side, making sure the salmon is golden brown before turning it over.
5. To form the burgers, cut the bun in half and top the bottom half with Dijon mustard, arugula, cooked salmon patty, onion and tomatoes. Top with additional arugula and mustard before covering with the other half of the bun.

Daily Cooking for Daily Success

This salmon burger recipe makes three servings. You can take one for your pre-workout lunch and eat the other two throughout the day or tomorrow morning.

One of the most difficult tasks you'll face while pursuing a long-term goal is the daily monotony of cooking. Don't let this derail you from your intended path. Learn by improving yourself in choosing the best. Routine can't break you!

Find out more in a short time.

Any time you can make a complete meal that will save time later, even if it's just one dish, do it! Having a choice of meals when you need to quickly stock up on energy for an upcoming workout is exactly what you need every day. The right food gives you the right boost and keeps your body fit and strong.

Now that you've cooked your burger, it's time to take action. It contains all the necessary proteins, fats and carbohydrates. Eat it, give it some time to digest, and head to the gym for a shoulder workout.

We recommend eating your meal an hour before going to the gym, but only you know how your body works, so if you need more time, that's your right. Just be sure you have enough energy an hour or two before your workout.

Shoulder training program in the gym

You are ready, you are strong. Now it's time to start mass training your shoulders. We'll start with Iron Arnie's Dumbbell Press, followed by Dumbbell Side Swings, Dumbbell Partial Side Swings, Dumbbell Front Swings, and finish with Seated Dumbbell Side Raises and Cable Rows. It's time to put your energy in the right direction!

Arnold Dumbbell Press
Swing dumbbells to the sides 3 sets of 15 times
Swing dumbbells to the sides Execute as partial previous exercise. 3 sets of 8 times.
Swing dumbbells in front of you You can use pancakes instead of dumbbells. 4 sets of 15, 15, 12, 12 times.
Side bent dumbbell raises 4 sets of 12, 12, 10, 10 times.
Shoulder block row 3 sets of 15 times.

The goal of this workout is to use high-repetition training to build large shoulder muscles.

The Arnold Press can be done either sitting or standing, as you wish. The standing position is great for working your core muscles. This exercise simultaneously develops both the middle and anterior deltoid muscles. This is why Arnold has such gorgeous shoulders, so you know it works.

As for dumbbell swings. The technique for everyone is very straightforward: keep your back straight, your core tense, and do not perform jerking or cheating movements to make them easier to perform. I prefer to perform in an incomplete amplitude, because this adds an element of tension, which causes the muscles to work.

Once your shoulders are fully prepared, it's time to move on to the back of the deltoids. The workout ends with you performing dumbbell lateral raises from a seated position and block rows for the rear deltoids. As you perform each exercise, think about spreading your arms wider and not squeezing your shoulder blades too tightly.

Now you have a fabulous lunch, a great deltoid mass training program - another successful day.

Rob Smith is a Bodybuilding.com vlogger, professional fitness expert and food enthusiast.