Wilton Manors Personal Trainer

Wilton Manors Fitness and Weight Loss

Shoulders like Hercules

Massive shoulders. Why would a man like to possess massive shoulders??? Well one good reason is to be strong, the shoulders are involved in all aspects of upper body strength. Second, no physique can really be called great with sub par shoulder development, great shoulders are a critical part of any well put together physique. Third, straight up, girls love big shoulders, it is a bodypart women find very attractive, along with other bodyparts, women find attractive, a lack in the deltoid depart, can ruin the overall look of an otherwise well developed physique. In my mind this is an area that must be maximally developed, to create an attractive physique.
First, I warm up the deltoids, that is the shoulders with a few light sets of dumbbell side laterals, just to get some blood in the area, to prepare the muscle for the heavy work to come. I don’t consider these part of the workout, but preworkout work. Exercises as follows.

Dumbbell Bent Over Laterals.

Strict form is imperative on this movement, to hit the muscle rightly. Chest should be parallel to the floor, this is critical for properly targetting the rear delts, also called posterior deltiods. The movement should be a wide arc with arms slightly bent and fixed, like the reverse of a perfectly performed dumbbell flye. Reps should be medium explosive on the positive, medium resisted on the negative

Here is a little secret for you…..Rear Delt development is the key to optimally developed shoulders. This was taught to me by the old time bodybuilders, who taught me in the gym, maximally productive training.

THREE SETS TWELVE REPS:
On this movement, you should barely be able to complete the last rep on each set, add partial reps at the end just to utterly fry the muscle, from time to time. Bent over laterals should be done first, because I have just taught you a secret of maximal shoulder development.

Dumbbell Side Laterals

The tips on wide arc and form on this movement should be the same on this movement as on the Bent Over Laterals. Now one thing wrong I see alot of people do on this movement is keeps the hands in line with the shoulder joint, the dumbbells being too far out to the side to really hit the meat of the muscle. The hands should be forward of the shoulder, lead with the elbows in line with the wrists, droopy elbows will negate the effectiveness of the movement. You should barely be able to complete the last rep on each set. Your shoulders should have a nice little pump at this time.

TWO SETS, TEN TO TWELVE REPS:

Next, the third exercise is as follows:

Overhead Dumbbell Press

This is a great mass builder for the front and medial deltoids.  Angle the adjustable bench back enough so you do not feel like you are falling forward on this movement, the bench should be tilted back to create optimum balance during the movement. Start from the top, take the weights down under control, to a position right next to the shoulders. Not too wide, not too narrow at the bottom point of the movement. Tilt the wrists in a little, it helps create the correct exercise groove on the reps of this movement.

Two to three warmup sets need to be done to work your way to your peak weight. You should be busting your ass to barely get the last reps on this movement.

TWO SETS, EIGHT TO TEN REPS:

Smith Machine Overhead Press.

This movement is similar to the previous movement, with a few nuances that make it valuable for creating the right look. Bench position should be the same angle as the dumbbell presses. Inclined back far enough to create an ideal center of gravity for the movement. Once again, you should be barely able to squeeze out the last reps, this movement is in there to drive the pump in the shoulders to the maximum. The shoulders should be massively pumped at this movement. It is a good thing to have a great pump in the shoulders

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