From Narrow Shoulders to Wide Shoulders: Simply Increase Training Difficulty to Break Out of Your Comfort Zone
When you are training, do you regularly change your training plan? That is, in one stage use one plan, and in another stage use another plan. This is very critical. If you only use one plan for a long time, you may encounter a bottleneck and it will be difficult to break through.
So, to make your training effective and make your muscles become fuller, you need to increase the difficulty of your training, increase the training volume and training times, so that you can get out of your comfort zone, and also allow your muscles to accept stronger stimulation. Different training can make your muscles make different progress, and here I'd like to share several exercises that can effectively target your shoulder muscles, allowing your deltoids to be fully stimulated.
In fact, for the shoulder, many exercises will involve the shoulder muscles. Because the shoulder plays an important role for the whole body. If the shoulder muscles are full, the whole figure will look like an inverted triangle. If your chest and arms are full, but your shoulder muscles are small, you will look disproportionate. Therefore, we need to spend a long time to practice the shoulder muscles. Only in this way can our body be more coordinated, the muscle proportions develop consistently, and our physique will look more perfect.
If you want to spend less time on shoulder training, you can choose super sets to practice. Super sets can allow us to do a lot of training in a short time and keep our muscles in a prolonged state of stimulation.
Actually, this training method is very simple. We choose two exercises and then repeatedly practice them, without any rest time in between. This can fully stimulate your shoulder muscles and also shorten the rest time to the shortest, or even none.
First: resistance band internal and external rotation
When training the shoulders, we think of a muscle group – the shoulder muscles, which are made up of many small muscles, and it's an important part of the shoulder.
Many exercises don't stimulate this muscle group because it's small, but it plays an important role in our performance, so we need to pay attention to this muscle group. First, find a rack and loop a resistance band around it, then start choosing exercises. Because the resistance band can keep your shoulder muscles in a tense state, and also reduce resistance. So when we start, we don't need to use a lot of weight, just to get our muscles into the state, which is a warm-up action.
Second: seated dumbbell shoulder press
The anterior deltoid muscle participates in a lot of movements in the bench press training, so when we practice, we don't need to specifically practice exercises to stimulate the anterior deltoid muscle, we should focus on more high-intensity exercises to stimulate the middle and posterior deltoid muscles. When doing a seated dumbbell shoulder press, you don't need to lock your arms at the highest point, which can maintain the tension of the deltoids.
If you lock your triceps from there, you will do work, and you will introduce more stimulation to the triceps. Our main goal is to stimulate the deltoid muscles, so we need to let our elbows extend outwards. Even if you are sitting, you still need to practice in this way, because you are sitting on a long bench, so the angle may not be very comfortable, so try to adjust the angle a bit higher, but don't adjust it to be completely straight, adjusting it completely will reduce the pressure on the lower back, and make it easier for us to isolate the anterior deltoid muscle.
To get the greatest progress in the shortest time, super sets are a good choice. Super sets can make your shoulders fuller. Although super sets can help us achieve our goals quickly, our bodies are initially weak, so we need a gradual process. If you use super sets at the beginning, you need to reduce the weight appropriately, so that your arms can be ensured to be safe. Before training, you also need to check your body, because your body is the most important thing.
