Since three heads make up the shoulder muscle group, the best plan of
attack delt muscle is to use a variety of exercises, each of which has a different
Beginners should start with just two delt exercises
- a double-joint pressing movement and a single-joint movement - and use
them for several workouts with light weights until you have mastered
good form. Once you are comfortable with these delt exercises, add other
movements, being careful to do each correctly.
Gradually increase the weight to the point where you
reach muscular failure at the upper end of the rep range. Never lift so
heavy that you lose the feel of the delt muscle movement. While soreness is a sign
that you're pushing your body, don't overdo it. The term "no pain, no
gain" is better left to intermediate and advanced bodybuilders whose
joints can better handle the stress.
To graduate from beginner to intermediate, we
recommend that you do three delt muscle exercise in each workout, but try a variety
of different delt exercises - including pressing and lateral movements
and an exercise for the traps. Overload your delt muscles by continuing
to add weight as you get stronger, which will make your delt muscles larger.
We usually do four exercises in our advanced
delt exercises, but we rarely repeat the same workout on consecutive
shoulder training days. Of the dozens of variations of laterals and
presses, we may combine any number of them depending on how you feel and
what part of the delt muscles we want to target.
Get your Bodybuilding Supplements at discounted price