Quickly, almost frantically, he began to sketch geometric figures on the page in front of him, determined to figure out the dimensions of this beast. When he was done his calculations he realized that this human was unlike anything he'd ever seen or imagined. Weighing in at a lean four hundred pounds, having arms 27 inches in circumference, and 50 inch quads, this man was nothing but a skeleton covered in muscle and veins. Through all the vascularity and muscle, one body part captured the young students interest: the deltoids. This freak, it turns out, had deltoids so big they were 10 sided. Impossible, you say? The product of synthol? Mere imagination?
While having ten sided deltoids is impossible, building deltoids so large that they create this illusion is not.
So, if you have extra cash kicking around that is looking for a cause, and a desire to inspire awe in all who see you, be prepared to get X-tra wide, courtesy of this deltoid program. This program is sure to deliver.
1. Clean and Press - View Exercise
The clean and press is, without doubt, the most anabolic exercise known. It is the most compound movement that exists, and it involves all of the body's muscle groups. Resulting from the simultaneous muscle stimulation, virtually all of the endocrine system's tissue sites are stimulated. This ensures that the maximum amount of anabolic hormones naturally present in the body are secreted into the bloodstream and are thus ready for use.
For more information on how to perform this exercise, and for information on this movement, referred to my article The Big Four!
For this exercise perform five sets. For the first set do eight repetitions; for the second do five repetitions; for the third set do three repetitions; for sets four through six do one repetition, and for the final set do five repetitions.
2. Dumbbell Side Lateral Raises - View Exercise
This exercise works the side and rear heads of the deltoid complex. It is a compound movement, though it is more isolationary than the clean and press.
For this exercise take a dumbbell in each hand, stand in front of a mirror, and using the grounding technique, fix your stance solidly in place. With your arm, form a 90 degree angle at the elbow, and then bring your elbow directly parallel with your shoulder, paying careful attention to ensure that your wrist is lower than your elbow. Pause at the top of the movement and slowly under control, lower the weight. For this exercise, do three sets of 10.
3. Bent Over Dumbbell Flyes - View Exercise
This is a movement that targets the rear portion of the deltoid complex, and is thus and isolationary movement. The first two exercises in this program focused primarily on the front and side heads of the deltoids. It is thus appropriate that the final exercise should focus on the rear head of the deltoids.
For this exercise, take a dumbbell and sit on the end of a flat bench. With your feet planted firmly on the ground in front of you, waiting forward slightly at the waist, until your torso forms a 35 degree angle at your waist. With the dumbbells hanging at your side and your eyes looking at the ground, pull the weight back with your rear delts. Your arms should have a slight bend at the elbow and your wrists should not come above your elbows when the weights are in the retracted position.
At the top of the movement you should focus on squeezing your rear delts. This means, naturally, that you must select an appropriate poundage for your strength level that will allow you to feel the contraction, and to execute the movement with effectiveness and perfect, precise, form. For this exercise, do three sets of 12.
The Program At A Glance
|EXERCISE||SETS x REPETITON SCHEME|
|Clean And Press||1x8*
|Dumbbell Side Lateral Raises||1x10
|Bent Over Dumbbell Flys||1x12
Click Here For A Printable Log!
* Denotes a warm-up set
Aside from back and bicep training, deltoid training seems to be where most people make a lot of mistakes. Sometimes these mistakes result in immediate injury. Other times the injury is so subtle that it's happening is masked under the pain of lactic acid buildup. Most times, deltoid injuries result from poor form. Chronically poor form will result in injury, sooner or later. The later it happens, the greater the chance that the trainee will end up with a chronic injury that may not be treatable with physiotherapy or surgical reconstruction.
The longer the injury compounds, the more likely it is to become a lifelong condition. With this reality bearing foremost on your mind, pay attention to the following errors and see if you can spot them in your own training program. If you do spot these errors in your program, eliminate them as quickly as you can.
Common Errors To Avoid
- Failing To Maintain Continuous Tension
Continuous tension is required for optimum muscular growth. When working a muscle, the goal is to subject the muscle to the maximum tolerable weight load. In this way, the muscle will be stimulated to grow. Failing to maintain continuous tension is a sign that the muscle cannot handle the work to which it is being subject. If you have never employed continuous tension in your workouts, do so and be prepared to grow.
- Failing To Warm Up And Stretch Prior To And After Working Out
Due to the nature of the rotator cuff, it is imperative that the shoulder complex is thoroughly warmed up prior to exercise. There have been recent studies showing that warming up prior to exercise does not present any benefits to the athlete. I disagree.
Science is great; about that there should be no doubt. But, science is often limited by the scope of the scientific method. As athletes, we know that pre and post exercise stretching can help remove lactic acid from worked muscle groups, can stretch muscle fibers (thus allowing for more room to grow) prevent pinched nerves, among other things. Not stretching before a workout is tantamount to stupidcide - suicide by stupidity. Stretch before and after working out. A rotator cuff injury is something that every bodybuilder can live without.
Summary / Conclusion
Deltoid training can be effective only if optimal stimulation is placed on the three heads of the complex, and only if such stimulus is applied correctly. By employing the exercises outlined in this publication, according to the method prescribed, you can have a pair of Cannonball delts that inspire awe and respect from all who view them.
| Clean and Press
Dumbbell Side Lateral Raises
Bent Over Dumbbell Flyes
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Copyright © Clayton South, 2003 All rights reserved.
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