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Fitness Tips For 5/17/2006
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Shoulder Mass Routine
In my opinion, cannonball delts are one of the most beautiful muscles
a bodybuilder can have (after abs, of course). Like the back, big,
thick well developed delts give an appearance of width and power. If
big delts are what you are looking for, then this routine is for you.
It is designed taking into consideration the fact that the delts
have three heads, front, side, & rear. All heads are exercised with a
slight emphasis on the side head in order to promote width.
(Superset #1)
Side Lateral Raises 3-4 sets of 8-12 reps (no rest)
Upright Rows 3-4 sets of 8-12 reps (60 second rest)
This superset emphasizes the lateral head of the delts, even though
it indirectly hits the other heads as well. You also get to stimulate
the trapezius muscle by performing the upright rows and if you want
further stimulation, just perform your lateral raises above parallel
(meaning, raising your arms higher than usual).
(Superset #2)
Bent Over Lateral Raises 3-4 sets of 8-12 reps (no rest)
Dumbbell Shoulder Press 3-4 sets of 8-12 reps (60 second rest)
In this superset, we are directly stimulating the rear delt head (one
of the most neglected muscles by bodybuilders but highly important
in order to achieve a three dimensional look) with the bent over
laterals and the front head through the shoulder presses. Side delts
get indirect stimulation from both exercises.
A note on poundages: Choose what allows you to fail anywhere
between 8-12 reps. Don't feel bad if you cannot do as much as you
usually do in the upright rows and in the shoulder presses.
Notice that the lateral raises are being done first in order to
pre-exhaust the muscles.
A note on volume: If you prefer moderate volume go for 1 to 2 sets.
If you can handle high volume do 3 to 4 sets. Its really up to you.
So there you have it. Short, simple, sweet and to the point. Try
the routine above and blast those delts into growth! They'll
curse you for it, but they will grow in return!
Take Care and Train Hard!
