BE SURE TO CHECK OUT MY NEW VIDEO OUT ON BUILDING YOUR BACK: AND ON GETTING BIGGER BICEPS:
Boulder shoulders, its what some of us are after. Having round, capped-off shoulders is an essential part of Physique Building. Not only does it enhance to your overall aesthetics, but having a strong pair of shoulders will virtually raise all other upper body lifts, particularly push exercises.
Big problem I hear most about training delts is having symmetrical development - training the front, mid, and read delt in a way that will not only make your delts look symmetrical, but also aid in the perfect trifecta of growth for maximal output during training.
So in this video - I show you the best exercises you can start doing today that helped me along my Physique Building journey in the pursuit of building the ultimate physique.
You’ll want to remember that each of these lifts will have it’s pros and cons - and biomechanics will vary from person to person. Also note that your goals and fitness level will play a huge roll in how you perform the lifts with the amount of weight being used.
You can load the OHP (barbell) way more than you would if you were to perform DB OHP - it’ll be far more safer since you’ll be in some kind of a rack…and lifting super heavy when doing DB OHP increases the risk of shoulder/rotator cuff injury. So keep that in mind.
You can use DB OHP exercises for hypertrophy-style training, and the BB OHP for a strength training approach. Either way, the goal for whichever method you choose is to get bigger and stronger. Progressively.
When you do these exercises, make sure to get full range of motion (ROM) while maintaining strong mind-muscle connection. This is what helped me pave the way for better contractions and a deeper feel on the mechanics of each lift.
You’ll understand how to:
- Target each of your delts (front, mid and rear) and how they function
- Understand alternative exercises of each of the main lifts for delts
- The big difference between DB and Barbell OHP
- The one visualization tactic I use on DB Lateral raise that enhanced my mind-muscle connection by a long shot
Here’s a quick shoulder workout routine you could throw into your program if you’re not already following an RDS Physique Building program:
Day 1 & 3:
- Standing Dumbbell OHP: 4x8
- Machine Lateral Raise: 4x10
- Rear DB Delt Raise: 4x12
Day 2 & 4:
Font Raise: 4x10
DB Lateral Raise: 4x12
Machine Rear Delt Fly: 4x12
Remember, to actually build strength and size, we’ll want to perform these exercises with strict form... progressively overload your lifts - adding weight or reps/sets after each week will get you bigger and stronger!
Train hard, stay great.
-Dean
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REFERENCES:
DOI: 10.5604/17342260.1055261
MUSIC:
Track 7
Album: Ristorante Mixtape
Artist - Nujabes
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