In order to quickly pump up big shoulders, you need a set of exercises with which you will achieve maximum results; you can’t just exhaust them with simulators for hours on end. We bring to your attention a wonderful manual for young men, which includes exercises and explanations for them to build muscle mass in the shoulders! Those who want to achieve impressive size of their shoulders, using natural methods, sometimes have a very difficult time.

“Well, man, and you have huge shoulders…” Hmmmm, not to say that these words are familiar to you, right? The deltoid muscles are a group of muscles that people, especially teenagers, rarely boast of being large.

If you’re going to compete on stage or just want to look like a tough nut to crack in that white shirt that’s been tight for a long time, then you have to give your shoulders some impressive roundness. However, for someone who wants to achieve this by applying natural methods, sometimes it is very difficult.

I myself can not boast of the best delts in the world, which is largely due to the clumsy technique that I used to pump them up when I first started training. In part, this is due to genetics.

I must say, my shoulders have become much larger and fuller than before. I was amazed at how quickly muscle volume increased over the course of 3 months. I got this incredible result when I first applied a new set of exercises I developed … Coincidence? .. I don’t think so!

When I first started training, I did a series of shoulder exercises that I knew. First I did shoulder presses on the machine, then dumbbell presses, followed by a few dumbbell front raises and narrow grip standing rows (I thought that this way I would pump up the deltoid muscles).

For a while, the front delts increased, but it was more like “beginner success” than anything else. Somewhere after 8 weeks of such training, my shoulders simply stopped gaining mass. My arms and chest were enlarged, which made my shoulders look disproportionate to my figure. I have never had good bodybuilding genetics, in fact, they are terrible, but this was much worse. So, it’s time to somehow solve this problem …

deltoids
The deltoid muscle has three parts. Anterior delta starts from the outer third of the clavicle, the middle one – from the acromial process and the posterior deltoid muscle – from the spine of the scapula.

All three bundles of the deltoid muscle attach to the deltoid roughness of the humerus. Due to the fact that the heads of the muscle begin in different places, they perform different functions. The anterior part of the deltoid muscle flexes and rotates the arm in the medial direction, the middle part of the muscle produces the abduction of the arm from the body, and the back part extends and rotates the arm back. In essence, this means that in order to fully develop the deltoid muscle, it is necessary to perform many different exercises and train the muscle from different angles.

How do I work on them?
Someone will surely say that you should only use dumbbells for lifting or barbells for bench presses. Frankly, one should be wary of those sets of exercises that use “only”, “always” or similar words.

I am an adherent of the position that in order to achieve maximum development of the deltoid muscles, it is necessary to use both complex and single exercises, using both free weights and simulators / blocks. Before presenting a set of exercises that “saved” my shoulders, I would like to clarify a few points about their implementation. I firmly believe that the number of muscle fibers that can be stimulated when lifting weights is 9 out of 10 times directly related to the range of motion performed.

For example, when performing dumbbell presses, you should lower them until they lightly touch your shoulders and raise them to the point where the dumbbells lightly touch at the peak of the movement. However, the elbows do not need to be extended. Their extension not only reduces the load on the muscle, but also harms the elbows.

The speed of the exercises should be strictly 1 second up and one second down, without any pauses between movements. But this does not mean that all movements are performed to the stop. Another example is breeding with dumbbells. It is necessary to raise the dumbbells only to shoulder level, bending the brush a little so that the dumbbells are below the elbows. Thus, there is a load on the medial head of the deltoid muscle and the rotator cuff of the shoulder is protected. Now back to the set of exercises …

(Before the first exercise, you must perform a warm-up complex 12, 10 and 6 times)
Dumbbell press sitting: 4 sets of 6-10 reps
Vertical barbell row: 4 sets of 6-12 reps
Alternate lifting dumbbells in front of you: 4 sets of 6-12 times
Breeding hands with dumbbells in emphasis: 4 sets of 6-12 times
Alternate every 4-6 weeks with
Dumbbell press сидя или Жим штанги sitting: 4 sets of 6-10 reps
Dumbbell press от Арнольда Шварценеггера: 4 подхода по 6-12 раз
Lifting dumbbells to the sides: 4 sets of 6-12 times
Leading the arm to the side in an inclination on the block: 4 sets of 6-12 times
This complex includes both exercises for the entire deltoid muscle, and separately for each of its parts. I found that by sticking to this exact number of repetitions when doing exercises, I achieved maximum results. Before you train your shoulders, I would recommend warming up well. If you injure your shoulder at a young age, it will make itself felt for the rest of your life. It is also useful to use the rotator cuff in the warm-up. At least for a few minutes, take your straightened arms back and perform rotational movements.

I don’t train trapezius muscles on the same day as deltas. Due to the fact that I often feel the load on the trapezius from exercises to strengthen the muscles of the back, I train them in the complex for the back. This is, of course, everyone’s business, but I assume that many do the same. There are some shoulder exercises that work the trapezius as well, but if you’re worried about your proportions, you can further reduce the load on them when working with the back muscles.

The volume of loads of this set of exercises is designed for me and should be customized for each person personally. You may not like this intensity.

Conclusion
It’s about testing and knowing your body. I advise you to start with relatively small loads to see how your body reacts to them. If there are no results, one or two sets should be added until progress is seen. And, of course, to ensure a full recovery of strength, nutrition must be impeccable.