Simple Method for Massive Shoulders!

The largest superficial muscle in the shoulder area is the deltoid muscle. It has the shape of a triangle pointing downwards. Most people are well aware that this muscle is made up of so-called actones – exactly these are the three groups that differ in terms of muscle fibers. These groups are differentiated by the arrangement of the muscles of the shoulder and their main functions. The front and rear parts are characterized by the parallel motion of the corners of the body and correspond to the momentum of the movement of the muscle at the side of the arm. The lateral sections differ from the other sections in terms of shape, musculature and structure. They run in an arc and have a larger cross-section. The lateral section is responsible for abduction of the arm in the frontal plane. The posterior section is responsible for horizontal adduction, i.e. pulling the arms together when they are extended. All three groups converge downwards and end at the bony prominence of the upper arm. It is interesting to note that there are up to seven different groups of deltoid muscles that we can control thanks to the nervous system. This may be related to the statement that everyone feels a given exercise differently in different areas of the same muscle. The main tasks of the deltoid muscle are flexion of the elbow joint in the sagittal plane and abduction in the frontal plane. Of course, the deltoid muscle is also responsible for horizontal adduction of the arms in the transverse plane. In addition, individual parts of the deltoid muscle are involved in rotating the elbow joint inwards and outwards. The deltoid muscles have specific moments of force.

Progress in science and strength training has led to the development of studies on the electrical activity of individual muscles, which leads to the creation of high muscle tension. During exercise, the nervous system generates and sends a nerve impulse (a measurable value) to our muscles to lift a given load. An electrical increase is a signal that muscles need to produce more force to lift the loads, resulting in high muscle tension, which is the key to hypertrophy. Studies on the electrical activity of muscle fibers show the average and highest value of the electrical impulse during the execution of one repetition of a specific exercise in a muscle that has not become fatigued, and also the maximum tensions in isometry. However, the most reliable information is provided by the average study, as it shows the activity of the studied muscle throughout the entire repetition. Studies on the electrical activity of muscle fibers can be considered valuable, and many scientists consider them to be crucial for long-term muscle adaptation.

However, as we can see from these studies, we can try to select the exercises that induce the greatest amount of activity. Dr. Bretym Contreras has conducted detailed studies on the activity of the individual limbs of the muscles of the lower limbs in terms of their ability to exercise. The following diagram, however, illustrates the ability of the nervous system to control specific motor units. However, we also see that the greatest extent of activity is determined by the disorders of the limbs, in which the body's full load is exercised.

Day one – training – External arm rotations with dumbbells – 3 sets of 12 repetitions at a tempo of 3 0 1 0; – Execution of military presses – 4 sets of 8 repetitions at a pace of 2 1 1 0. Day two – no training. Day three – training – Pulling of the resistance band towards the face – 3 sets of 12 repetitions at a tempo of 3 0 1 1; – Lateral lifting of weights – 4 sets of 10 repetitions at a tempo of 3 0 1 1. Day four – no training. Day five – training – T-raise – 3 sets of 15 repetitions at a tempo of 3 0 1 1; – Rowing with weights in the torso – 4 sets of 6 repetitions at a pace of 2 0 1 1.

1. Supine cuban rotation - 3 sets after 15 repetitions at a pace of 3 0 1 0; 2.. Upward lifting of the barbell on an incline - 5 sets after 5 repetitions at a pace of 2 0 1 0; 3a. Pulling the resistance rubber towards the face - 4 sets after 12 repetitions with a pace of 3 0 1 1; 3b. T-raise - 4 sets after 15 repetitions at a pace of 2 0 1 0.. II - Lower body III - Rest day.

1. Raising the barbell behind the neck – 5 cycles of 6 repetitions at a pace of 3 0 1 1; 2a. Pulling to the beard using straps – 4 cycles of 10 repetitions at a pace of 3 0 1 0; 2b. Lifting to the side in a tilted torso position – 4 cycles of 12 repetitions at a pace of 3 0 1 0.. V - the lower phase.

0. Cuban rotations; 1.. Pushing dumbbells in a seated position without support – 4 sets of 8 repetitions at a pace of 3 0 1 0; 2a.. Lifting weights laterally in a tilted body stance – 4 sets of 12 repetitions at a pace of 3 0 1 0. This combination constitutes an intensive paired set for the deltoid muscles.

2b. T-raising in chest drop – 4 series of 12 repetitions at 2 0 1 0; 3.. One-arm dumbbell power snatch – 6 series of 6 repetitions at X 0 X 0.. For those who engage in physical activity, exercises should be chosen based on individual goals, abilities, health status and range of motion.. Below is a set of challenging exercises for highly advanced athletes.. These exercises should not be performed by beginners, intermediates, and advanced trainees who do not have full range of motion in the shoulder joint and who do not have control over the hips and spine.. In short, shoulder muscle training should include several key elements for comprehensive growth.. Shoulder muscle training should consider both optimal intensity – percentage of maximum load – and adequate time under tension.. Therefore, at every shoulder muscle training, exercises for shoulder rotation, combined sets and heavy pressing should be included.