Wednesday, January 16, 2013

A SideMeat Shoulder Blast

It has been a while since we put up a workout so here is a killer and we will focus on that three-headed monster, the shoulder.

While the shoulder does consist of more than just the three major heads of the deltoid (anterior, middle, and posterior) and the traps, if you directly work all of these areas you should also be able to exercise the minor muscles associated with it. So, let's get to work. Here is the workout.

Lying Side Lateral Raises - 4 x 8 - 12 (no breaks)
     Barbell Shoulder Press: 16, 12, 10, 8 (increase weight)
     Dumbbell Shoulder Press (palms facing in): 4 x 8 - 12
     Wide Grip Up-Right Rows: 16, 12, 10, 8 (increase weight)
     Dumbbell Lateral Raises:  4 x 8 - 12
     Underhanded Cable Front Raises (straight or cambered bar): 16, 12, 10, 8 (increase weight)
     Dumbbell Front Raises:  4 x 8 - 12
     Dumbbell Bent-over Lateral Raises: 16, 12, 10, 8 (increase weight)
     Dumbbell Shrugs: 4 x 15 - 20

Now, as you can see, this workout is a burner! It is very high volume for a body part you use a lot! Think about it, when you work Chest you hit your front delt and when you work back you hit your rear delt. That being said, and, due to its complexity, with the shoulder being highly prone to injury, make sure they are getting enough rest and recovery. I have trained with guys who barely work their shoulders and it works great for them. I have also worked with guys who blast them every chance they get! Make sure you learn your body and listen to what it to tells you. This may be something you work into your routine every other or even every third week. 

That also brings up another important point. You have to make sure that your delts (shoulders) keep up with the rest of your body strength wise. If you do not, there is a good chance you will injure yourself when doing heavy chest or back work! Think about come injuries, especially in weightlifters and  bodybuilders. You rarely hear about torn pecs but I bet you know quite a few guys who have rotator cuff and other shoulder injuries. Preventive lifting to strengthening the smaller muscles and rotator cuff area is another story but is very important as well. If you build quality shoulders with good from an technique from the start hopefully you will be able to avoid these injuries. 

This workout can work very well for ladies who are trying to improve their shoulders as well. Just keep the weights light and form strict. With all the different movements here you will hit every potion of the shoulder. It also can serve as a great fat burner if you keep your tempo up! What could be better than melting of that fat and getting some quality lean muscle at the same time?

That's it for now. Look for more from your boys soon and let us know if we can help!



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