How Much Weight To Increase Every Cycle 5 3 1 Building Muscle – The Best Shoulders Workout

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Building Muscle – The Best Shoulders Workout

The shoulders are a smaller muscle group with 3 heads, so the best shoulder workout needs to hit all 3 together and separately. To hit the front delts, side delts and rear delts for muscle building, this workout will include 4 sets of 5 exercises each, performed as a superset followed by a triple set. It’s important to use proper form and light enough weights to focus on the shoulders and engage the chest and arm muscles as little as possible.

This workout can be done at your local commercial gym or just as easily at your home gym. Start by positioning your bench so that your back is supported about 10 or 15 degrees from vertical—you just want to lean back slightly. Place a bench just in front of the rack so the bar can be easily picked up while sitting.

Start with a light warm-up set or two overhead bench presses – just use a bar or light weight. Remember, the idea is to avoid pre-fatiguing the muscles, but rather to just fill the area with blood and exercise the shoulders to warm them up. Make sure you use a full range of motion so they stretch a little too.

Step One: Superset Arms

This best shoulder workout starts with a series of seated overhead presses and upright rows. If your shoulder mobility allows, do overhead presses behind your head, but if not, pull the bar forward. The idea behind using neck presses is to avoid involving your chest in your lift, but it will still work well for your shoulders if you need to move the bar forward. Have your training partner or spotter stand close behind you to make sure you don’t go too far at the top of the lift and to help you reload the weight if needed.

After completing a set, immediately stand up and do a series of upright rows with the same weight. Raise your arms only so that your elbows are at shoulder level to avoid hitting your rotator cuff – your grip should be wide enough that your arms are bent at 90 degrees once your arms are parallel to your shoulders.

Most weightlifters will find that they are stronger in the upright row than the overhead press, so you will find that you can do a few reps on them. Start your superset with a lighter load that allows you to do 12 press reps and 15 row reps, then over 4 sets increase the weight slightly each set, ending with a final set of 8 presses and 12 rows. Be sure to maintain strict form to avoid injury and use a cadence of 1 second to lift and 3 seconds to lower for both exercises. Limit your rest between sets to 30 to 45 seconds, then rest for 3 or 4 minutes after the last set before moving on to the triple set—don’t forget to hydrate during the break!

Step 2: Triple set of arms

Now that you’ve recovered from two big compound shoulder exercises, it’s time to isolate the 3 heads and hit the rear, side, and front delts individually with a triple shoulder set. Grab a pair of dumbbells you can handle easily and start with rear delt flyes. Bend forward about 15 degrees from the waist – if you’re not sure how far to bend, look to your side in the mirror and see how far to bend forward to engage the rear delts as you raise your arms to shoulder height. Just bend your elbow slightly and then lock your arms in this position, lift them out to shoulder height and then bring them back down in front of you. Don’t worry about lifting the weight to shoulder height—your delts are only involved in moving your upper arms, so just focus on getting your elbows up to that height.

Immediately after the rear delts, stand almost straight and bend forward so that the dumbbells can hang freely in front of the body. Maintain this slight bend in your elbows and raise your arms to either side until your upper arms are in line with your shoulders. Lower them back down slowly and under control and repeat until you’ve completed your reps for that set.

Again without pause, start into front raises. Keeping a slight bend in your elbows, start with your palms toward your thighs, then raise the dumbbells in front of you to shoulder height and back down. You can exercise both arms at the same time or alternate one and then the other according to your preferences. At this point in the triple set, your energy will wane, but don’t let your form slip – avoid the temptation to lean back and lift the weight up and maintain a controlled rise and fall.

Each cycle of 3 exercises is one set, and after each set, rest for about 60 seconds before starting the next set. Start with light weights to maintain strict form for 12 reps of each exercise in the first set, then increase the weight slightly each set to complete your 4 sets of 12, 10, 8, and 6 reps. Try to maintain a cadence of 1 second up, 1 second hold at the top, 3-4 seconds lower and no rest at the bottom of each rep for all 3 exercises.

At the end of the best shoulder workout, you’ll definitely feel the pump in all 3 heads and know you’ve worked them to the max. Avoid the tendency to speed up reps so you can go heavier – remember your goal is to build muscle to maximize your volume, intensity and time under tension. Because the deltoids are relatively small muscles, they heal relatively quickly with proper nutrition and rest, so this exercise can be repeated two or three times a week on non-consecutive days. They may be a little sore at first the next day, but this will wear off over time and as you grow your shoulder pumpkins, you’ll soon agree that this is the best shoulder workout for muscle building!

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