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If shoulders
muscles
are a weak point in your physique, adjust your training so that you do
more sets and more exercises for shoulders muscles, and use as many of
the Shocking Principles as possible to work that area with maximum
intensity.
We like to
use the stripping method for shoulders. With dumbbells, you start with
heavy weights and move on down the rack; with machines presses or cable
laterals, you just keep moving the pin one plate lighter each set.
Another way
of accelerating shoulders muscles development is by supersetting presses
and raises - for example, a barbell press followed by front dumbbell
raises (or upright rows) in order to completely blitz the front delts.
For a really intense delt workout, try doing a 3-pump set: presses,
front dumbbell raises, and upright rows. But be prepared to bear the
pain.
To get the
best results from raises, remember the following points:
1. Keep your
palm turned downward throughout the movement; or, even better, turn the
hand a little farther so that the little finger is higher than the thumb
(like pouring water out of a pitcher). This helps isolate the deltoids
and make them fully contract during the movement.
2. Be as
strict as possible. Raise the weight without any cheating, and lower it
fully under control. The stricter you are, the more intense the effect
on the shoulders muscles.
Another way
of increasing the intensity of your shoulder workout is, after each set
of dumbbell raises, go over to the rack, take a heavier set of weights,
and just lift them out to the side as far as possible and hold them
there as long as you can. This "isometric lateral" will help fully
exhaust the shoulders muscles and bring out maximum striations.
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