SHOCKING SHOULDER:
THE ANATOMY
What we refer to as the deltoid is actually three bunches of muscles which share points of origin and insertion. The deltoid group begins three-fourths the way down the clavicle and ends about three-fourths up the humerus. It caps a complex joint, a ball and socket structure, which provides more movement than any other in the body. It’s this very mobility that results in being athletes’ most frequently injured joint.
The three heads of the deltoid are titled anterior, medial and posterior and each has related, but distinct, functions. The primary function of the anterior head is to push the arm away from the front of the body, and to raise it to the front. The medial head’s function is to lift the arm to the side as well as to raise it overhead. The posterior head is responsible for pulling the arm behind the body.
In devising a shoulder-training program it is important to include exercises that target all three heads to ensure maximum delt development.
What we refer to as the deltoid is actually three bunches of muscles which share points of origin and insertion. The deltoid group begins three-fourths the way down the clavicle and ends about three-fourths up the humerus. It caps a complex joint, a ball and socket structure, which provides more movement than any other in the body. It’s this very mobility that results in being athletes’ most frequently injured joint.
The three heads of the deltoid are titled anterior, medial and posterior and each has related, but distinct, functions. The primary function of the anterior head is to push the arm away from the front of the body, and to raise it to the front. The medial head’s function is to lift the arm to the side as well as to raise it overhead. The posterior head is responsible for pulling the arm behind the body.
In devising a shoulder-training program it is important to include exercises that target all three heads to ensure maximum delt development.
Double Up On Delts
Beef up your shoulders without wrecking your joints with this two-pronged approach
By David Sandler, MS, CSCS
To build bigger delts you’ve got to isolate and hit them hard twice a week.
Problem is, the delts are as prone to overtraining as just about any bodypart, since these muscles are used in nearly every upper body movement.
But this can be avoided through sufficient rest, proper spacing of workouts and limiting volume when your shoulders are trained along with other pressing movements.
It’s a tricky balancing act, as doing presses for both chest and shoulders every week can beat up your joints pretty bad, but with a little training split and exercise selection creativity, bigger delt caps can be yours without the added pain in the shoulders.
PRESS THE ISSUE
Adding size quickly to your shoulders typically requires hitting all three deltoid heads (front, rear and middle) during every training week. The front delts get their beating when you perform any chest presses and flyes, so front raises have intentionally been left out of this routine. To that end, it’s advisable to perform one of your weekly shoulder workouts along with chest. The middle and rear heads will see minimal action during other upper body movements, so they need to be targeted on their own for maximal size – thus, pressing and lateral movements will be the focus of this shoulder routine (labeled “combined” below).
The other weekly workout will be your “at-large” routine, which you’ll perform on its own. To prevent overtraining, keep volume modest on combined routine days and make sure your “at-large” day isn’t preceded or followed by any upper body training days. The combined routine will give you a healthy pump with no frills and should be performed immediately after your last chest exercise.
Your at-large day is designed to increase size and strength and finish with a punishing pump via higher volume and intensity-boosting techniques. If you can’t raise your arms above shoulder height after this workout, that’s normal.
Shoulder Shocking Routine “Combined” Day
Exercise Sets Reps Rest
Behind-the-Head Barbell Press 3 10 90 sec.
Seated Dumbbell Overhead Press 2 12 90 sec.
Cable Lateral Raise 3 10 90 sec.
Overhead Lateral Raise 2 12 90 sec.
Perform this workout immediately after training chest.
“At Large” Routine
Exercise Sets Reps Rest
Behind-the-Head Barbell Press 4* 12 2 min.
Seated Dumbbell Overhead Press 3** 10 2 min.
Cable Lateral Raise 4* 12 90 sec.
Overhead Lateral Raise 3** 10 90 sec.
*On your last set, do three rest-pauses.
**On your last set, do a drop set where you ascend in weight three times.
Beef up your shoulders without wrecking your joints with this two-pronged approach
By David Sandler, MS, CSCS
To build bigger delts you’ve got to isolate and hit them hard twice a week.
Problem is, the delts are as prone to overtraining as just about any bodypart, since these muscles are used in nearly every upper body movement.
But this can be avoided through sufficient rest, proper spacing of workouts and limiting volume when your shoulders are trained along with other pressing movements.
It’s a tricky balancing act, as doing presses for both chest and shoulders every week can beat up your joints pretty bad, but with a little training split and exercise selection creativity, bigger delt caps can be yours without the added pain in the shoulders.
PRESS THE ISSUE
Adding size quickly to your shoulders typically requires hitting all three deltoid heads (front, rear and middle) during every training week. The front delts get their beating when you perform any chest presses and flyes, so front raises have intentionally been left out of this routine. To that end, it’s advisable to perform one of your weekly shoulder workouts along with chest. The middle and rear heads will see minimal action during other upper body movements, so they need to be targeted on their own for maximal size – thus, pressing and lateral movements will be the focus of this shoulder routine (labeled “combined” below).
The other weekly workout will be your “at-large” routine, which you’ll perform on its own. To prevent overtraining, keep volume modest on combined routine days and make sure your “at-large” day isn’t preceded or followed by any upper body training days. The combined routine will give you a healthy pump with no frills and should be performed immediately after your last chest exercise.
Your at-large day is designed to increase size and strength and finish with a punishing pump via higher volume and intensity-boosting techniques. If you can’t raise your arms above shoulder height after this workout, that’s normal.
Shoulder Shocking Routine “Combined” Day
Exercise Sets Reps Rest
Behind-the-Head Barbell Press 3 10 90 sec.
Seated Dumbbell Overhead Press 2 12 90 sec.
Cable Lateral Raise 3 10 90 sec.
Overhead Lateral Raise 2 12 90 sec.
Perform this workout immediately after training chest.
“At Large” Routine
Exercise Sets Reps Rest
Behind-the-Head Barbell Press 4* 12 2 min.
Seated Dumbbell Overhead Press 3** 10 2 min.
Cable Lateral Raise 4* 12 90 sec.
Overhead Lateral Raise 3** 10 90 sec.
*On your last set, do three rest-pauses.
**On your last set, do a drop set where you ascend in weight three times.