Often, for long-training athletes, the effectiveness of training decreases - volumes stop increasing, muscle strength also stops growing. This article suggests conducting a training complex that, with regular and proper performance, will literally “blow up” your shoulders. Shoulder training should take place in two stages.
First stage
It is necessary to individually select such a weight of the barbell and dumbbell, so that in one approach you can lift them no more than 4 times. This shoulder training will be carried out for two weeks.
- Perform a bench press in front of you with the selected weight. First you need to perform a warm-up set, which consists of 6-9 reps with a small weight. After the muscles warm up, the main training of the shoulders begins - five sets consisting of 3-4 repetitions should be performed. The main thing is to pick up the weight of the bar so that the last repetition is difficult, perhaps even with a little help from a partner.
- Perform rod pull to chin while standing. It is advisable to perform this exercise with an average grip. Shoulder training will be especially effective if the weight of the bar is about 90% of the maximum that you squeeze. Just like the previous exercise, you should perform five sets, consisting of 3-4 repetitions. The last repetition should be performed with great difficulty. If the exercise is too easy, you need to increase the weight of the barbell.
- What shoulder training will do without Arnold's traction? For those who are not familiar with this exercise, we explain how it is performed correctly. To begin with, you should tilt the body and, taking dumbbells in your hands, perform their alternate cravings for the chest. Like the other best exercises for the shoulders, it has some nuances: the elbow of the hand that lifts the dumbbell is retracted perpendicular to the body. You should not rush to take the maximum weight - you can easily damage your shoulder joint.
Second phase
After two weeks, you should change your training complex. The exercises will be the same, but their implementation system will radically change. Now you need to choose a different weight, lighter. As with the previous workout, the last repetition should be given with great stress. Each of the above exercises should be performed 13-15 times.
Between each set you need to take a break of 30-40 seconds. The interval between exercises is up to one and a half minutes.
You should train your shoulders three times a week. Be sure to take breaks between workouts of this muscle group so that they have time to recover. On recovery days, you can train other parts of the body, such as the legs and abs.
An indispensable condition for a quick mass gain of the shoulder girdle is an enhanced diet: you can’t create massive muscles on radishes and dill, even with a strong desire. Meat, eggs, fish, milk - these products must be included in the daily diet. Those who dream of a significant increase in muscle mass should pay attention to various supplements produced specifically for athletes. With their competent use, you can achieve excellent results.