Shoulder hypertrophy program

To do so, your palms need to be facing each other, but not because of what happens at your elbows. The former will do nothing in terms of delt activation, while the latter will make you wonder what your shoulders would look like if you had known this 5 years ago. When using cables, or dumbbells, you want to start each rep with your palms facing each other think thumbs up. The posterior deltoid is basically doing the exact opposite of your pecs, PLUS that all important external rotation aspect.

If maximum tension in your posterior delts is the goal, you need to be damn sure that local synergists are turned off locked in place. Pinch your scaps together hard, firing rhomboids and mid traps, and keep them that way throughout your rear delts work.

These are sadly trained with all kinds of outdated and ass-backwards methods. You know those guys who bang out countless reps of lateral raises leaning away from something? So, can you see why a dumbbell lateral raise might not be your best option to maximize tension?

For the first half of the movement, the dumbbell is basically moving sideways. Well there you go. Focus on the distance your elbows travel when isolating lateral delts.

They should be the highest point of your arms on lateral raises, upright rows, etc. Your delts affect your humerus, not your forearms, so act like it.

When nearing the terminal portion of your ROM for lateral raises, focus on pushing your hands as far out as possible spread the walls. This cue increases the moment arm with regards to the shoulder joint, thus subjecting the lateral delts to more torque. Simple stuff, eh? The anterior delts get a whole lot of attention during most varieties of chest presses unless you read Part III of this series , so I tend to avoid excessive volume when it comes to targeting them, especially with overhead press work.

I recommend a few high intensity sets at THE END of your shoulder program, focused at fully shortening and driving blood into the muscle bellies. I like to pick one movement for each of the aforementioned goals. You will see videos for one of my favorite pairings in the sample program below. Master this simple corrective below, and you will be able to reap the benefits of pain-free muscle Overhead pressing. Lock and load! All right, take everything you just learned and put it to the test with the following shoulder routine.

Remember to use the cues and focus on the working muscle. Coaching Notes : Set your scaps and perform a regular band pull apart, trying to touch the walls. Then, abduct one arm, and adduct the other, all while maintaining scapular retraction. Coaching Notes : Using the pec fly handles not the rear delt pegs set your scaps and activate your posterior delts.

Focus on a hard contraction on top, and do not relax your shoulders until after the set is complete. Coaching Notes : Set cables at just below shoulder height. With criss-cross grip, set your scaps and raise your arms to form a nice wide V, squeezing your delts hard on top.

Maintain tension throughout the entire set. Coaching Notes : Leaning slightly out from the pulley system, relax your traps and initiate the movement with your lateral delts.

Again, focus on reaching for the walls, while driving the movement with your elbow. Briefly pause each rep on top. Coaching Notes : Set the cable cross at its lowest setting and place a shoulder press bench between the two. Start the movement with your arms elevated at your sides, forming a T.

While keeping arms straight, and palms facing forward, touch cables above your head. Repeat, witha second hold on top of each rep. Friend Reviews.

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Lists with This Book. This book is not yet featured on Listopia. Add this book to your favorite list ». Community Reviews. Showing Rating details. All Languages. More filters. Sort order. Start your review of Shoulder Hypertrophy Program. BooksandBeast rated it really liked it Sep 02, Brom Sulaiman rated it really liked it Mar 17, As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program.

It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. This is all explained in more detail below.

It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.

It can be run for 6 weeks to 8 weeks before a 2 week deload. This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day.

Shortcut to Size is a 4 day body part split program by Jim Stoppani who also created Shortcut to Shred. It is best suited for athletes with aesthetic or hypertrophy goals.