Wide Appeal

Wide Appeal Exercises Shoulder Training Tips	Page 1 of 3 • Next

You could make an argument for almost any muscle group being the 'most important' in the quest for the ideal physique. Thick arms accentuated by a softball-size biceps peak are the quintessential element of a developed body. Six-pack abs have been the aspiration of men since ancient Roman and Greek sculptors plied their trade. And even with those traits, the most amazing upper body appears absurd when perched atop a reedy set of legs.

So we won't try to contend that shoulders may be the ultimate key to achieve the powerful, bodybuilder archetype you're seeking. Sure, protruding shoulders can give someone who's naturally wider waisted a more classic V-shape. Also, well- rounded three-dimensional deltoids help tie together the back, chest and arms, providing a focal point and an aesthetic flow that unmistakably identifies you as a serious bodybuilding devotee. And, of course, it's not even necessary to bring up the multifunctional nature of the shoulder complex, which when trained provides you athletic power in multiple planes of motion. No, there's no need for that debate at all, is there?

Well, just in case you tend to agree with our assessment, we've put together a complete, fully balanced shoulder routine that can help just about anyone make newfound gains in their delt development from someone who's been training for a few months to a seasoned vet who's been in the iron game for years.

The Workout: Step by Step

Your training session will begin with a powerful movement, the standing barbell press. Similar to the seated press in that you lift a loaded barbell overhead, thus engaging all three delt heads (anterior, middle and posterior) to some degree, there is a notable difference that you can take advantage of while standing: A touch of well-timed momentum.

Normally, momentum isn’t a good thing when lifting — take a good look around a busy gym and you’ll see plenty of examples of people twisting, contorting and otherwise breaking form to lift a weight that’s obviously too heavy for them to handle. However, when used judiciously, momentum can help you squeeze out an extra growth-producing rep or two at the end of a set. During the standing press, try a small bounce at the knees when you reach a sticking point to keep the bar moving; you’ll find you can extend a set just a bit further than you could if you were seated.

Next, you’ll grab a set of dumbbells for upright rows. This exercise can also be performed with a barbell, EZ-bar or at a cable station. Over time, you’ll be well-served by rotating through all those variations on a relatively regular basis in your training. In addition, you can also consider sometimes shifting this exercise to the end of your workout, using it as a final “finishing” move, bumping up the reps as high as 25 to ensure every last muscle fiber in your front and middle deltoids is taxed to its limit.

The last three exercises in this workout consist of raises, each of which targets a specific head of the delt: leaning lateral raises for the middle head, one-arm bent- over raises for the posterior head, and alternating front raises for the anterior head. Unless you have a specific head you think needs extra attention (and thus should be hit early, when your strength isn’t as compromised by fatigue), you’ll want to switch which of these you lead with workout to workout.

SAMPLE SPLITS

Here are two options for dividing your shoulder training in the scope of a typical training week. The first is a standard intermediate-level split, while the second is an option if your posterior delts need extra attention (a common issue among bodybuilders); for that workout, perform one or two rear-delt focused exercises for two to three sets, eight to 12 reps each.

Wide Appeal Exercises Shoulder Training Tips	Page 1 of 3 • Next