This action can be said to be the "mother of action" in shoulder training. The heavy weight forces the body's resistance structure into a mechanical triangle, which also stimulates the upper chest, upper back and lower legs.
Do 1-2 groups first, and each group has 15-20 to warm up before entering the formal group. By weight method, each group 12 times, the second group 10 times and the third group 8 times. If you are not afraid of the load and have reached the intermediate training stage, you can try to lift the limit weight. 3-4 times in each group, and the second group 1-3 times. Suggest not less than 3 times. If you are so nervous that your legs tremble after putting down the dumbbell, you have done your best and the effect is excellent! Do not exceed 2 groups, otherwise it will be excessive.
It is easy to keep balance when standing, and you can use the strength of your waist and legs to avoid shoulder injuries when lifting dumbbells. If you use sitting posture for isolated shoulder exercises, the weight should be adjusted accordingly, and the lower limit is 6 times, otherwise the shoulder joint will be overloaded when lifting dumbbells.
In the training, I found that barbells and dumbbells are still different: dumbbells are point supports, which have greater freedom of movement, good roundness shaping effect on deltoid muscles, can be lowered, breathe more smoothly, and help to increase the circumference of the whole upper body. The barbell is held with both hands, with body form's stable support surface. It is easy to borrow the power of the upper back, but it has excellent effect on the inverted triangle of the standard image. Therefore, from the training point of view, the two exercises should be used alternately to obtain comprehensive effects.
Second, the increase (decrease) of the weight of the giant group.
This is ronnie coleman's "lethal weapon" training method. In more than a year, his shoulders have advanced by leaps and bounds. To have a super back, you must first have super wide shoulders. The reason is simple, because no one can make an extra-wide back on a narrow shoulder.
There are two ways: one is the giant group with increasing weight. First, put the dumbbells in the order of four weights, starting from the light weight, and do side lifts, such as continuous lifting 10, 15, 20, 25 kg, without rest in the middle, and complete all the weights to form a giant group. The frequency is also from high to low, which are 25, 15, 10, 8 times respectively, and rest for 1 to 1 minute and a half before starting the next mega group. According to personal ability, do 2-3 groups and adjust the weight according to the training level. At first, let the body have an adaptation process, which can be divided into three heavyweight classes, and then gradually transition to four.
There is also a decreasing method, which only needs to reverse the weight order, and it is also 2-3 cycles. To remind you, you must move your shoulders. You need to press down with a small weight and multiple vertical tensioners to make your shoulders and upper body hot and congested, or you can choose a warm-up activity that suits you. Because this kind of training has extremely high requirements for the shoulder joint, only a high degree of concentration and sufficient preparation activities can avoid injury. Junior trainers should not be rashly adopted.
Third, pay attention to the front, middle and back bundles of shoulder muscles.
Only by practicing the front, middle and rear three beams can the shoulders be strong and full. Among the three muscles, the front bundle and the middle bundle are generally practiced more, and the back bundle is easily ignored.
The special action of training toe-in is the dumbbell alternating front flat lift. Upright elbow barbell rowing and shoulder push-ups are also good training moves. In addition, the toe of deltoid muscle can also get good exercise in bench press.
There are mainly dumbbell side lifts, cross side lifts of standing low-position tensioners and side lifts of single-arm low-position tensioners in training.
The back beam is mainly the side lift of dumbbells or the side lift of stretchers. It is worth mentioning that sitting dumbbell rowing is a good way to thicken shoulder muscles, which not only stimulates the posterior bundle of deltoid muscle, but also has a good exercise effect on muscles near the posterior bundle, such as teres major, teres minor and infraspinatus. The development of these muscle groups can make the side and back vision of shoulder and back better. The training method is to sit at the end of the stool, with the upper body leaning forward, the chest close to the thigh, and the arm pulled back hard to make the shoulder muscles contract completely. After a few seconds, stretch your arms forward and down to fully stretch your muscles. Don't weigh too much, so the pull-up and pull-down range is more sufficient. Each group 10- 12 times, for about 3 groups.
Ronnie cullmann said, "Don't underestimate these details, it can distinguish you from the people around you on the stage." This shows the importance of practicing the posterior bundle of deltoid muscle.
Fourth, other effective actions.
In addition to practicing the isolated movements of each bundle of deltoid muscle, there are some movements that have good shoulder extension effect, such as wide grip pull-ups and wide grip front (back) pull-ups and so on.
According to my practical experience, there are two effective training methods:
First, the parallel bars are bent and stretched. Due to the need to increase the weight and use the shoulder as the fulcrum support, the shoulder will inevitably bear a considerable load. In fact, it is a comprehensive shoulder movement second only to standing dumbbells (or barbells), which has the advantage of static movements.
The main point of action is to lower it as much as possible and support it to the highest point as much as possible. The strength requirement is to concentrate on the back and push the shoulders upward as the back contracts. The advantage is that it is more stable and safer than focusing on the shoulders, and the weight of the hanging is greater. Because the shoulder should support the weight and keep the body stable, it can effectively improve the strength of shoulder muscles and increase the size of shoulder muscles.
Do warm-up activities by hand, and then increase the weight one by one, and the number of times is gradually reduced from about 12 per group to 6 times, and do 3-5 formal groups. With the increase of hanging weight, more attention should be paid, otherwise it is difficult to keep the movement stable, resulting in shoulder and elbow injuries. Don't rashly reduce the number of times to less than four. If you want to try it, use wristbands after training in groups 3 and 4 to avoid greater losses.
The other action is a super group composed of dumbbell press and side lift. Push first, with a heavy load of 8- 10 times, and then do dumbbell side lifts immediately to form a super group. Push first, with a heavy load of 8- 10 times, then do dumbbell side lifts 10- 12 times immediately, and finally 1-2 side lifts should reach the level of "gnashing teeth", otherwise the stimulation effect of the super group will not be achieved.
There are also some very effective "alternative" practices. For example, Mike Franicos, who won the Arnold Grand Prix in 1995, often bends and stretches his arms by handstands and carrying loads. His mantra is "No matter what others say, as long as it works!"
Indeed, as long as we can make progress, there is no difference between "outdated movements" and "fashionable movements", because we are pursuing training effects, not fashionable concepts. No matter what training method suits you and is effective, it is a good method for you. As long as you take training seriously, learn bodybuilding science as much as possible, and be good at thinking and summarizing in training practice, I believe it won't be long before you have super-wide shoulders and physique like a champion.