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Bodybuilding Shoulder Workout for Mass

Training your deltoids requires isolation because your shoulders are used widely in any upper body movement. The shoulders function in nearly every action that you make. With 360 degrees of rotation, the deltoids or shoulders can easily be given more muscle mass, making your hips look smaller and look more appealing to the ladies because of that Adonis look.

Firstly, it needs to be assumed that you know that you have to eat more quality calories to gain muscle and that you know how to do that. The shoulders-deltoids are used for everything your upper body does, that front part is called the anterior head.

This anterior head is responsible for flexion and medial rotation. Doing a movement like barbell shoulder press or military press will stimulate the anterior and the medial heads of the deltoids. The main function of this medial head is abduction, doing a movement like D/B lateral raises.

The posterior deltoid or head has the function of extension and lateral rotation working the back of your shoulders with a movement like bent-over D/B raises. These three different muscle groups in your deltoids need to be isolated separately if you want to see any noticeable progress.

When you do set after set of bench-press and shoulder press you’re primarily only using your anterior deltoid to do that movement. This often results in building into a terrible imbalance, resulting in injury. Without any middle (medial) and back (posterior) development your shoulders will look narrow. The shoulders are a moderate-sized muscle, made up of 3 small muscles. Each of these muscles should receive the adequate workload and no more.

Because your shoulder girdle can rotate 360 degrees, your exercises can be done using many different angles, some with free weights, some with machines and some with cables. You should use a low (4-6) rep with compound pressing movements and then moderate (8-12) rep range when you do your isolation work.

Perfect form is essential because bad habits or bad form only lead to injury and lack of progress. You need to be shown proper form before doing these movements suggested in the two sample shoulder workouts we have listed below. You should know the rep range, what the muscle looks like and how it functions when it is contracted.

Workout 1:

Barbell Shoulder Press 3 X 4-6 reps
One-Arm Side Laterals 3 X 12 reps
Front Plate Raise 3 X 12 reps (Hold for 3 seconds at top.)
Lying Rear Deltoid Raises 3 X 15 reps

Workout 2:

Seated Side Lateral Raises 3 X 8-12 reps
Pushups 3 X 4-6 reps
Reverse Flyes 3 X 12 reps
Side Lateral Raise 3 X 15 reps



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