Deltoid muscle training methods, deltoid muscle training rules and essentials - Fitness and muscle gain

The broad shoulders built up by the huge and plump deltoid muscles are an indispensable part of a super physique. So don't try to build your physique easily unless you learn how to train it.

The first thing that judges pay attention to is the deltoid muscles of the contestants. Usually the first impression of bodybuilders is also their broad shoulders. Broad shoulders complete the physique, but a pair of deficient deltoid muscles ruins that perfection.

Therefore, when training the deltoid muscles, you cannot leave it to nature. You must carefully learn to train the deltoid muscles and even the nuances of the movements. Any attempt to cover up a bad spot will get you into a lot of trouble moving forward. I hope that everyone can face this problem squarely, and then concentrate on improving your training level, then your success will be inevitable.

Let’s start to explain the classic deltoid training, and please pay attention to its training rules.

Rule 1: Before you train your deltoid muscles, figure out their structure. The deltoid muscle is composed of three bundles, the front, middle and back. When training shoulders, you should not train only one muscle bundle, and do not concentrate on doing different exercises for the front, side and back shoulders.

Rule 2: Dumbbell press and lateral raise are the focus of training. My shoulder training starts with two movements: some kind of press and dumbbell lateral raise. The pushing motion stimulates the entire deltoid muscle, making it larger and creating broad shoulders. Dumb side raises develop side beams, which can increase shoulder width and enhance visual effects. With wide shoulders and a thin waist, the upper body can form a beautiful shape.

Rule 3: Use the pyramid training rule to stimulate the lateral deltoid muscles. Four years ago I was walking outside the gym one day, wondering why I didn't have the shoulders I thought I had, the shoulders that genetically allowed me to have a championship-caliber physique. Think about itGo ahead and feel like you're missing out on something valuable in your training by not being able to broaden your shoulders. So I decided to use the pyramid method to develop the side bundles to see if there would be any changes. After using this rule for two weeks, I was pleasantly surprised to find that my shoulders had become wider and thicker, and I had made a lot of progress. I finally broke through the barriers using this practice and achieved great success. I did 25 lateral raises with 30-pound dumbbells, 15 reps with 40-pound dumbbells, 10 reps with 50-pound dumbbells, and 8 reps with 60-pound dumbbells. Then do it in reverse order until you reach 30 pounds 25 times. Perform two circuits without any rest between exercises.

Rule 4: Don’t ignore it Trapezius and posterior deltoid muscles. Symmetry is crucial in bodybuilding training. You need to build a well-coordinated physique without thinking that one part of the body is more important than others. In deltoid training, the trapezius and rear deltoid muscles are required to match the front and middle deltoid muscles. Therefore, it is recommended that you include bent over flyes and upright rows in your shoulder training plan.

Rule 5: Don’t neglect your joints, as this can lead to injury. The shoulder joint is one of the risk areas for training injuries. Even if you perform the movement with correct form, there is a risk of injury if the weight is too heavy. Therefore, it is essential to do two sets of 25 warm-up presses before formal training.