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The Shoulders
by by Binais Begovic, Competitive Bodybuilder www.binaisbegovic.com
For more information on Binais Begovic,
( please click on the above banner.)
The shoulders are the only body part that never can get too big. No matter how big arms, lats or chest you have, if your shoulders are too narrow, you will appear small. When a bodybuilder walks up on stage the first thing you notice is his shoulders. If he owns a couple of big, round, well developed delts, the judges will probably forgive him if he by some accident forgot to workout his calves because he appears big and all the other guys with big guns, chest or calves are standing next to him looking like small kids.
No matter if you are a competitive bodybuilder, Martial Artist, a football player or if you just love the feeling when you are walking around and get all the attention from girls on a local beach, a perfect V shape (small waist and wide shoulders) is what you really should focus your energy on.
People with fantastic deltoid development are usually known for enormous shoulder strength. Guys like Kevin Levrone or Dennis James are two of them who have lifted heavy through their careers to get that impressive delts.
Pyramid Building
The pyramid training principle is the most effective way to build a powerful and big body.
When you pyramid sets, you increase the weight and reduce the reps as the set progress.
It might look like this when you do font Barbell Presses:
15 reps x 50 kg
10 reps x 90 kg
8 reps x 110 kg
6 reps x 120 kg
Beginning with lighter weights you prepare your body for heavier weights and you flush more blood into your muscles and you get more pump. Shoulder injuries result from not warming up with lighter weights prior to performing heavy presses or lifting.
Training The Delts
The deltoid is a three headed triangular muscle. When I train the delts I don’t work them as if they are three points on my body, instead I think of them as meaty balloons that fill out all the space in the gym.
My delt workout consists of one exercise for one each for front, side and rear delts and I always finish my workout with heavy dumbbell shrugs for my traps.
I am a big believer in basic training. No matter how advanced you are, you can’t develop big round delts without lifting heavy. They respond best to working with heavy basic exercises such as front presses with barbell or dumbbells, dumbbell side lateral raises, incline rear-delt lateral raises and dumbbell shrugs.
Front Presses (Front Delts)
You can choose between Smith Machine, barbell presses or dumbbell presses. I personally prefer The Smith Machine because I can go heavy without having someone behind me who helps me to raise all the weight which only results in cheating. You can also go further with the Smith Machine than with barbell or dumbbells and stretch the front delts to the maximum and get full range of motion. Do not lock out on the top of the movement.
Dumbbell Side Lateral Raises (Side delts)
This is a great exercise to develop the outside of the delts. I always do 5 sets of this exercise because it gives me an incredible pump in my side delts and makes them feel like they are going to explode.
While doing this exercise it's very important to permit only your delts, not your traps or lats to be involved. There is two variation I use in my workout; seated and standing. You can change those two but remember that you may have a tendency to cheat a little when doing standing lateral raises.
Incline Rear-Delt Lateral Raises (Rear Delts)
The best way to isolate the rear head of delts is to lie facedown on a incline bench that is 40-45 degrees angled and raise the dumbbells straight up and down. Try to keep your elbows higher than your hands and twist the dumbbells forward. This is the best exercise for rear delts, all the other will only involve your lats and traps and that is the last thing you want.
Feel and love the pain you get from this exercise because your head rest on your shoulders and you don’t want to have weak shoulders, right?
Dumbbell shrugs (Traps)
By now your muscles are warm and ready for some real heavy weights. Stand upright, arms at sides, a heavy dumbbell in each hand and raise your shoulders up as high that you almost can touch your ears. Hold on the top for a moment and slowly return to start position. Try to not move your elbows or upper body.
Use this program once a week for about 10 weeks and your delts are going to cover your head that is going to feel save while resting on your big shoulders.
It's now up to you. These are the only exercises you need to build the best shoulder possible. All that you need now is motivation but that is in your hands alone.
Are you ready to give yourself unbelievable workouts and build shoulders that lives up to your wildest expectations? Yes? Good! Then what are you waiting for? And remember; “ Every reps counts”!
Binais Begovic
Competitive Bodybuilder
Massage Therapist
Personal Trainer
http://www.binaisbegovic.com
* Article by by Binais Begovic, Competitive Bodybuilder www.binaisbegovic.com.
* Back to This Issue's Frontpage
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