< strong>Can’t you train your shoulders enough? You must have made these 5 mistakes!
Strong, muscular shoulders are a dream goal for many fitness enthusiasts, but not everyone can achieve such a goal!
Many people in the gym never get the results they want when training their shoulders. The hard training is in vain. Today we are going to take you to understand the 4 reasons why your shoulders have never been able to train. Big reason!
1. Doing too many single-joint movements!
If you carefully observe the training of some strong men, you will find that the vertical pressing movement always comes first! However, single-joint movements such as lateral raises and front raises will not take up too much content!
Multi-joint compound movements are the cornerstone of building strong shoulders. Strength presses, seated presses, and leverage presses are all action choices that you should put first! These movements can greatly increase the strength and dimension of your shoulders
The lateral raises and front raises and their variations are used as auxiliary training for the above movements and should be placed at the end of the training to add more Proceed as many times as possible!
2. The lift is not heavy enough
< p>Most people pursue the burning sensation of their muscles and choose more light weight training. Little do they know that the size of your muscles is directly proportional to the weight you lift!If other muscles also require lifting heavy weights to increase their size, then the shoulder deltoid muscles also need to be lifted heavy enough.
Look at those athletes with deltoid muscles as big as watermelons. Their pressing strength is extraordinary. Although big muscles do not necessarily mean big muscles, muscles with small strength are definitely not that big.
Arrange heavy weight (3-6RM) barbell pressing cycles at the right time to ensure high-quality movements, which will make your shoulders more explosive!
3. Lifting too heavy
The third point and The second point seems to be in conflict, but they are completely different things!
There is always a group of people in the gym, who obviously only have the strength to weigh 10 kilograms, but they still have to twist their bodies to do 20 kilograms. No one can figure out their motives
Weight selection The inefficiency of exercise caused by weight is most obvious in shoulder training. The most common ones are lateral raises and bent overs. Muscle tension cannot be maintained well in these movements, and the body's inertia or other parts are used to compensate. In the end, sweat is wasted!
4. Practice rear delts while leaning over the bird!
Weak rear deltoid muscles (back shoulders) are a problem for most bodybuilders. Because of this dilemma, many people start practicing bent over side raises and reverse flyes like crazy. ...hope to improve the back shoulder problem as soon as possible
In fact, this is just a temporary solution, not the root cause
The main reason for weak back shoulders is that most fitness enthusiasts are obsessed with the face muscles (chest) in front of them. , front triangle), I did too many movements (push, shoulder adduction, shoulder internal rotation, shoulder flexion), and ignored the inconspicuous posterior shoulder and upper back muscles (pull, shoulder abduction, shoulder lateral (rotation, shoulder extension) movements are done too little!
This type of training content will cause the muscle groups responsible for pushing (Pressing) to be over-developed, while the muscle groups responsible for pulling will be under-developed! Resulting in an imbalance of front and rear muscle strength, the back shoulders and upper back are thin and weak.!
So! The first thing you need to do to improve your weak back shoulders and upper back is: reflect on your training schedule! See if you have done too many bench presses, shoulder presses, front raises, and chest presses in previous training! But do you do too little of rowing, pull-downs, reverse flyes, and straight-arm pull-downs?
Look for the reasons from the basic plan, and then correct them! Go for balance training! It’s not like just looking at areas that are weak and practicing them in isolation! The rear delts are just one of the weak ones! It can reflect a series of problems!
5. Free fall!
Many people quickly lower the dumbbells back down without maintaining muscle tension, which will cause them to lose more than half of their exercise benefits!
In shoulder training, especially some single-joint movements, such as lateral raises, front raises, and bent overs! , if you want to get a burning sensation and make your shoulders explode, you must not move too fast, especially in the eccentric contraction phase!
The eccentric phase tests your muscle control, improves your muscle sensitivity, increases the time the muscles are under tension, and brings you better muscle stimulation
Remember : Don’t lower the weight blindly when performing the movement, but do it slowly, orderly, and in a controlled manner! Hold for a second at the top of the movement, then maintain tension and count down slowly as you lower!