- Liittynyt
- 16.4.2002
- Viestejä
- 98 638
Shoulders
Many times when reading on international boards I realize that Germans seem to be known for a big shoulder development. Actually it is also one of my stronger bodyparts but I assume this has many reasons. First of all it might be true that many Northern European people have an advantage in their bone structure and are genetically build to have wide shoulders, but still this would not be enough to have the perfect pair of shoulders for the bodybuilding stage. There is much more behind it and even if the muscle is quite small, compared to other bodyparts, you have to attack it from many different angles.
Another very common thing I often do realize, is that bodybuilder with huge shoulders, tend to have a weak chest... So how can it be possible that athletes who seem to be strong in pushing weights have a weak chest? The answer is quite easy. If you start cheating in your chest workouts, the shoulders will automatically start helping to push the weight.
In conclusion I can just recommend to everyone to really focus on doing shoulders on the shoulder day itself and not to allow them to influence your chest training. If you kill them once a week it will be enough to make them grow.
As mentioned before shoulders have many different muscle heads you have to stimulate separately with an own exercise every week. I usually start with the heavy Pushing Exercise. Something like Dumbell-Press or even Standing Military Press on a Powerrack. Next would be side laterals, which is the most important exercise in my opinion to develop a nice round shape of the shoulders. Even the side laterals I try to train as heavy as possible.
Many times athletes tend to give the most attention to the front of the delts and forget about the backside. Quite often this backside is highly underdeveloped. If you manage this muscle to become a stronger part, your shoulders will automatically look more round and complete as a result.
In my earlier years I added another exercise for the backside of my shoulders to every back workout and even now I still try to improve them. Like calves and arms, they can almost never be big enough.
Finally here is my usual routine:
Many times when reading on international boards I realize that Germans seem to be known for a big shoulder development. Actually it is also one of my stronger bodyparts but I assume this has many reasons. First of all it might be true that many Northern European people have an advantage in their bone structure and are genetically build to have wide shoulders, but still this would not be enough to have the perfect pair of shoulders for the bodybuilding stage. There is much more behind it and even if the muscle is quite small, compared to other bodyparts, you have to attack it from many different angles.
Another very common thing I often do realize, is that bodybuilder with huge shoulders, tend to have a weak chest... So how can it be possible that athletes who seem to be strong in pushing weights have a weak chest? The answer is quite easy. If you start cheating in your chest workouts, the shoulders will automatically start helping to push the weight.
In conclusion I can just recommend to everyone to really focus on doing shoulders on the shoulder day itself and not to allow them to influence your chest training. If you kill them once a week it will be enough to make them grow.
As mentioned before shoulders have many different muscle heads you have to stimulate separately with an own exercise every week. I usually start with the heavy Pushing Exercise. Something like Dumbell-Press or even Standing Military Press on a Powerrack. Next would be side laterals, which is the most important exercise in my opinion to develop a nice round shape of the shoulders. Even the side laterals I try to train as heavy as possible.
Many times athletes tend to give the most attention to the front of the delts and forget about the backside. Quite often this backside is highly underdeveloped. If you manage this muscle to become a stronger part, your shoulders will automatically look more round and complete as a result.
In my earlier years I added another exercise for the backside of my shoulders to every back workout and even now I still try to improve them. Like calves and arms, they can almost never be big enough.
Finally here is my usual routine:
- 5 Dumbell Presses
- 3 Side Laterals
- 3 Bent over side laterals
- 3 Front raises
- 3 Side Laterals (cable)
- 4 Shrugs