Developing Shoulders The Right Way
Oct 09, 2011
A great feature for Developing Shoulders the right way
Your Shoulders are the pinnacle of your physique. The billboard that represents a strong physical presence to the world around you. Its funny but most people don't attribute the shoulders as the most important part that they wish they could develop. Usually you will hear Arms of course, Legs, (butt) for most women, but if you think about it, the shoulders really are the key to having a good framed physique.
So the question is when you train shoulders do you truly know the benefits and or differences that each movement are supposed to give to the muscle? Of course anyone can press a bar overhead, or raise a dumbbell upward, but do you truly know all the little details of angles, lever arms, distance from a point of rotation and how each little technical flaw can result in either hitting a goal or never coming close.
Developing Shoulders the Right Way requires you to understand the basic anatomy of the shoulders. The Make up of the Shoulders Primarily is a combination of deltoid heads. 3 Heads make up the primary movers of the shoulder.
Well hopefully that is why you all use the Workout Trainer as a source of vital information to help shed some light on these subjects. In the Below Videos I strive to cover some very useful tips and quick info to help you all understand what you are supposed to be focusing on while lifting.
As always I really encourage everyone to use the Trainer as THE place to get your workouts, nutrition and other info. This system truly is one of a kind and my experience and work over the last 10 years of building this had helped hundreds of thousands. I myself use these workouts that I wrote for my profile. The system is Free to use and signing up is 100% free. I do have an optional upgrade version that allows for more custom features, such as the ability to click on any exercise in the program which allows you to view a demo and instruction on how to execute the movement, and a custom meal planner that gives you thousands of optional meal plans or choose the foods you like and build your own plan.
Either way I hope you find this feature just another benefit to add to the collection and as always leave me feedback. I need it to be able to continue to build this website the way YOU want me to. Until next time, thanks again,
Take care,
Mike McErlane
So the question is when you train shoulders do you truly know the benefits and or differences that each movement are supposed to give to the muscle? Of course anyone can press a bar overhead, or raise a dumbbell upward, but do you truly know all the little details of angles, lever arms, distance from a point of rotation and how each little technical flaw can result in either hitting a goal or never coming close.
Developing Shoulders the Right Way requires you to understand the basic anatomy of the shoulders. The Make up of the Shoulders Primarily is a combination of deltoid heads. 3 Heads make up the primary movers of the shoulder.
The Anterior Head
The Anterior Deltoid Head is the front part of the shoulder responsible for the arm to be pressed upward as well as directly in front of the body. The easiest way to understand how this muscle functions is the forward phase of the arm swing while walking or running.Types of Exercises/Movements
- Barbell Military Press
- Front Raise
- Arnold Press
Lateral Deltoid Head
The Lateral Deltoid head is the head that resides on the side or lateral part of the arm or humerus. it is responsible for Upward side movement of the arm or abduction away from the body.Types of Exercises/Movements
- Upright Row
- Side Raise
Rear Deltoid Head
The Rear Deltoid Head resides on the back part of the shoulder. It is responsible for upward and backward rotation of the arm.Types of Exercises/Movements
- Rear Delt Raise
- Some Bent over and seated cable Rows where the arm is abducted away from the body more than 45 degrees.
Well hopefully that is why you all use the Workout Trainer as a source of vital information to help shed some light on these subjects. In the Below Videos I strive to cover some very useful tips and quick info to help you all understand what you are supposed to be focusing on while lifting.
As always I really encourage everyone to use the Trainer as THE place to get your workouts, nutrition and other info. This system truly is one of a kind and my experience and work over the last 10 years of building this had helped hundreds of thousands. I myself use these workouts that I wrote for my profile. The system is Free to use and signing up is 100% free. I do have an optional upgrade version that allows for more custom features, such as the ability to click on any exercise in the program which allows you to view a demo and instruction on how to execute the movement, and a custom meal planner that gives you thousands of optional meal plans or choose the foods you like and build your own plan.
Either way I hope you find this feature just another benefit to add to the collection and as always leave me feedback. I need it to be able to continue to build this website the way YOU want me to. Until next time, thanks again,
Take care,
Mike McErlane
Hitting the Anterior and Lateral Delt
Hitting the Lateral Delt
Hitting the Rear Delt
The Workouts
WORKOUT Option #1
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Seated On Bench Dumbbell Military Press Both Arms | 4 | 15 | Shoulders |
| Standing Dumbbell Front Raise Both Arms | 4 | 15 | Shoulders |
| Standing Dumbbell Side Raise Both Arms | 4 | 15 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 4 | 15 | Shoulders |
| Standing Dumbbell Side Raise Both Arms | 3 | 20 | Shoulders |
| Standing Barbell Shrugs | 4 | 10 | Shoulders |
| Standing Dumbbell Shrugs | 4 | 15 | Shoulders |
Workout Option #2
| Day 3 | |||
| Exercise | Sets | Reps | Muscle Group |
| Standing Dumbbell Shoulder Press Both Arms | 3 | 8 | Shoulders |
| Standing Dumbbell Shoulder Press One Arm | 4 | 8 | Shoulders |
| Standing Barbell Upright Row | 4 | 8 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 4 | 8 | Shoulders |
| Standing Dumbbell Shrugs | 3 | 8 | Shoulders |
Workout Option #3
| Day 3 | |||
| Exercise | Sets | Reps | Muscle Group |
| Standing Cable Side Raise One Arm | 3 | 12 | Shoulders |
| Standing Dumbbell Shoulder Press Both Arms | 3 | 12 | Shoulders |
| Smith Machine Shoulder Press | 3 | 12 | Shoulders |
| Leaning Dumbbell Lateral Raise | 3 | 12 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 12 | Shoulders |
| Standing Dumbbell Shrugs | 3 | 12 | Shoulders |
| Standing Shrugs With Band | 3 | 12 | Shoulders |
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