What's going on Nation? Today
I'm gonna Share with you guys one quick tip to help you really start to pack the mass on your
deltoids and give you guys that pumpkin
Shoulder look that you all want looks like two pumpkins hanging off the top of your arms when you flex
But the only way that could happen is if you're targeting those deltoid heads properly to maximize their growth
And you guys all know we have the anterior head in the front the middle in the middle and the posterior in the back
Now like any other workout guys when you start off your shoulder workouts
I recommend starting with a heavy compound lift doing three to four sets of eight to ten repetitions and for me
it's usually the standing dumbbell press so I'll do my first three or four sets right here, and
I'll go as heavy as I can for that rep range of eight to ten repetitions
And for those of you guys who are wondering why I do it standing with dumbbells
I'll post a link for you to my VS.
Series where I discuss the dumbbell press versus the barbell press and I go over all the different reasons
Why you'd want to choose you the one depending on which heads you're trying to Target, but in a nutshell
Standing dumbbell press is going to hit all three heads pretty hard especially the posterior deltoid
But anyways as soon as you finish here most people go over and they start doing their dumbbell flyes, okay?
Or there lateral raises front raises and rear raises and it looks like this
they grabbed both dumbbells at the same time and they start off nice and smooth and
You start to see a lot of this and a little bobbing with the head and bouncing with the knees
And you'll see the same thing in the front, and you'll see the same thing when you're bent over like this
and it's because you know you're starting to fatigue or maybe you're trying to use heavier weights because
You're frustrated that you're not seeing much growth in the heads of your deltoids, so you're trying to compensate by lifting heavier
But there's an easier way to do this, and I'll explain why think about when you guys are doing bicep curls, okay?
So you have your dumbbells you're doing bicep curls and I guarantee
Like majority of you guys aren't dumbbell curling at the same time
You're probably doing one arm at a time
Really feeling that tension and the right arm
And then doing the left and really feeling the tension there
So you can isolate and breakdown each arm as much as possible
In order to get the most regrowth because you want to have big biceps well
why not apply that same theory to your shoulders and
What you're going to do is actually find something to hold on to when you do this exercise
So we'll start off with the lateral raise targeting the middle Deltoid
Hold on to something. That's sturdy
And then use that kind of like as a post for your body a lot of times when people bounce
It's because they don't have anything that's really holding them in place
So you can do this and hold yourself in place and then have more stability to lift heavier weights using one
I'm at a time and you can also focus more energy
Into that middle deltoid on your right shoulder
because you're only doing one arm at a time same thing with the bicep curls
You can probably curl more weight by doing them individually as opposed to try and do them at the same time
so we're going to focus all that energy here come all the way up and
Come all the way down and real quick too guys just a quick form check
When you're trying to work
the Middle Deltoid you have to
Keep your chest up and keep the dumbbell by your side and lift straight out if you come in front of your body like this
You bring the the tension from your middle deltoid
to your anterior
Deltoid which is the front
So you're not working your mill deltoids as hard as possible if you want to work your front deltoid obviously
There's an exercise for that
so if you're focusing on middle
Deltoid keep it straight, and
Come up
And a cool thing about hanging on to a post is if you want more range of motion you can actually kind of lean to
the side of it keep your core nice and tight and
Then do the movement you get a bit more range of motion out of it as soon as you finish one side
You go to the other side and do the same thing and what you can do is you can apply this
To all three exercises now you can do a front raise
Okay, get nice and stance here your stance nice and stable by holding on to the post all the way up all the way down
Focus on hitting that anterior Deltoid and then do the other side
Get a nice stable base
All the way up and all the way down just like this
And then when I do the bent over fly or bent over raise
I actually like to hold with my hand this way and I kind of push off of it
So I'm pushing into it my legs, and I'm going to push off with my arm
And that's going to allow me to get nice stable stance like this so as I do the movement
I'm not thrusting and moving I'm holding myself in place all the way up and all the way down just
Like this, so that's my tip for you guys
I want you to apply to your next shoulder workout
So always doing both arms at the same time do them individually really isolate the anterior middle and posterior
Deltoids if you want to make this into a workout you can start off with the heavy compound lift
You know three to four sets of eight to ten reps, and then when you come over here three sets of eight to ten repetitions
Doing all three exercises and obviously applying the same amount of reps to each arm
Don't do like three sets on one side two sets on the other side guys let's be smart about this
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