100 times different … shoulders

I think it was in high school in high school, when my friends and I went to see Hradec Králové. After a moment’s shopping, which was allowed by our slightly limited budgets, we sat down in front of Tesco in the square and licked ice cream. And then I saw them. They came from the side entrance. Two edges. But not as they are seen at every (second) step. These were not even 170 cm, but they literally came out of the door sideways, because otherwise they would simply not fit there. Massive pectoral muscles and huge deltoids loomed over his heavy T-shirts. Until then, I have never seen anything bigger and I still have this experience in my head even after so many years …

 

Занятия в тренажерном зале: методы силовых тренировок и программа для начинающих | Marie Claire

Shoulders. Massive and wide. This is a game that attracts attention right after the giant arms and the mammoth chest. It doesn’t work either way. You have great paws and a fantastic chest, so it’s just not possible for the game to lag between them in any way. And how to approach them in training? How often and by what exercises to destroy them? How to focus on individual parts? I will try to answer these and several other questions in the following article, which is again intended primarily for beginners and intermediate students.

Classic shoulder volume training would attack me in all three parts of the shoulder muscle, ie. both on its front part and on the side part and, last but not least, on the back part, which is so often neglected. As with chest training, pressure should become the basis of your training. Heavy pressures with a large barbell or with one arm, this is one of the best ways to get massive shoulders. Again, I mentioned here at the very beginning both a large barbell and one-handed barbell. The final decision will remain up to you, but personally I prefer one-handed, because a large barbell allows you to load a larger load (a significant plus) and more secure help sparingpartner (also a big plus), but on the other hand quite limits the range of movement and I put it here for such a fundamental minus that I classify pressures with a large barbell only very rarely.

Собираем спорт-комплект: какая одежда подходит для тренажерного залаNow comes the dilemma of whether to do these pressures while standing or sitting on a bench. In principle, I have no objections to the standing design, but until the turn of a really good series. If you have a barbell in your hand weighing your girlfriend’s weight, then there is definitely no time to ensure a stable posture or sitting without back support. Here it is absolutely necessary to sit on a firm and stable bench with a high-quality adjustable and comfortable backrest, behind which stands your sparring partner, whom you trust 100%. For light, warm-up series, feel free to stand, but for anything heavier, always be seated on a bench with an inclination of 80-90 °. Here again, as I wrote in the article about the chest, the smaller your inclination, ie. the closer it is to the horizontal position (here indicated as 0 °),

So it was something about the inclination of the bench and the type of dumbbells used. Now a little to their weight. Since, as I wrote a little higher, I don’t use a large barbell and I don’t even know anyone who would train with it, I will focus on one-handed arms here. Here again, it would be appropriate to give some examples of specific people, so if I look at Aleš again (22 years, 198cm, 90kg), then he uses 2x25kg in the last series. His shoulders are not significant, supplementation is zero, food is like an ordinary person. Pavel, my sparring, 175cm, 23 years, 88kg, in the last two series he includes pressures with 35-37.5kg single arms. Great supplementation and food. However, I present the weights here more or less only as a guide. It is true that for maximum mass it wants to work with maximum loads and no concessions, but you should always put a personal feeling in place one step higher. When it comes down to it, then it’s no problem to load 60 kilograms of one-handed arms and do some quick repetitions when your arms don’t drop below shoulder level. But what of it? The feeling in the muscle will be zero, perhaps the biceps will just get a little sore when you get the dumbbells there. It is much better to load a little less and drive the whole path of movement, ie. from the upper, almost tight, elbows to the lowest position, beautifully slowly and with thoughts only in the muscles involved. And if you find the loaded weight low, then there is nothing easier than to slow down a bit and stop the barbell for a moment, hold it up and climb up with the same slow motion. You will see a few such repetitions and they will show the muscles about themselves! But what of it? The feeling in the muscle will be zero, perhaps the biceps will just get a little sore when you get the dumbbells there. It is much better to load a little less and drive the whole path of movement, ie. from the upper, almost tight, elbows to the lowest position, beautifully slowly and with thoughts only in the muscles involved. And if you find the loaded weight low, then there is nothing easier than to slow down a bit and stop the barbell for a moment, hold it up and climb up with the same slow motion. You will see a few such repetitions and they will show the muscles about themselves! But what of it? The feeling in the muscle will be zero, perhaps the biceps will just get a little sore when you get the dumbbells there. It is much better to load a little less and drive the whole path of movement, ie. from the upper, almost tight, elbows to the lowest position, beautifully slowly and with thoughts only in the muscles involved. And if you find the loaded weight low, then there is nothing easier than to slow down a bit and stop the barbell for a moment, hold it up and climb up with the same slow motion. You will see a few such repetitions and they will show the muscles about themselves! elbows to the lowest position, beautifully slowly and with thoughts only and only in the muscles involved. And if you find the loaded weight low, then there is nothing easier than to slow down a bit and stop the barbell for a moment, hold it up and climb up with the same slow motion. You will see a few such repetitions and they will show the muscles about themselves! elbows to the lowest position, beautifully slowly and with thoughts only and only in the muscles involved. And if you find the loaded weight low, then there is nothing easier than to slow down a bit and stop the barbell for a moment, hold it up and climb up with the same slow motion. You will see a few such repetitions and they will show the muscles about themselves!

And how many repetitions and how many series? In general, as with any other basic volume exercise. 3-5 series (I don’t count the warm-ups), repetitions 4-8. I admit that I give the variance of values ​​a bit large, but only you will know a few days after training whether you have the lower or upper limits.