Strong shoulders are an important part of the aesthetics and appearance of an athlete, so it will open intensive shoulder training Great value in bodybuilding and weight training. Here are three tips from bodybuilding idol Arnold Schwarzenegger for your shoulder training.
Tip 1: Take heavy weights
Arnold Schwarzenegger is an advocate of training methodThat sets of 8 to 12 repetitions can bring the best results for the mass building in the individual muscle parts. The exception to this is the leg muscles, which respond better to a higher repetition rate. Arnold Schwarzenegger also pursued the training philosophy that for an effective shoulder training weights should be chosen, which can move the strength athletes a maximum of 5 to 6 repetitions. This method increases the power potential of the muscle, which is particularly noticeable in deltoids. Arnold recommends for the school entertaining the exercise side raises with 8 to 12 repetitions and shoulder presses with the barbell with 5 to 6 repetitions. If you have 4 to 5 sets of shoulder presses integrated into your shoulder training while sitting, then you should not train in each set with a super-heavy weight. Start the first two sets with lighter weights and 8 reps, then increase the weight in the last 2 or 3 sets.
Tip 2: Train shoulder presses in different variants
Most athletes vary in their shoulder training only in the exercise side lifts with dumbbells that they then change as a training variant in frontal lifts as well as lateral raises on the incline bench or on the cable. In the important shoulder press is then changed only from dumbbell on the barbell, while the movement but always remains the same. In fact, there are several different versions of shoulder pushing that you should definitely incorporate into your shoulder training. Try the exercise Shoulder Press also standing on the Smith Machine by lifting the weight in front of the face and behind the neck. The same movement you can also do standing with the Arnold or Military Press exercises. These different exercises bring flexibility to your shoulder training and challenge the shoulder muscles with different muscle stimuli.
Tip 3: Integrate breaks into your shoulder training
You can intensify all of the exercises for your shoulder training as you enter your training program Super or Drop Sets are integrating. Different movements of the individual exercises, such as forward, sideways or overhead, can significantly increase the quality of your training sessions. When shoulder pressing but the most important version is the break between each sentence. The reason for a longer break is that you can never go four phrases with a super-heavy weight. Therefore, integrate breaks between the sentences, so that the following sentence is not so difficult for you. For example, choose a weight that will allow you to lift six reps when shoulder pressing on the Smith Machine. Start your movement with 4 to 5 repetitions and then take a break of 15 to 20 seconds. Then you do 2 to 3 repetitions with the same weight again and start again a rest period of 15 to 20 seconds. Now you have completed 8 to 11 reps with a weight that you normally only lift six times.
Shoulder training by Arnold Schwarzenegger
This workout intensively trains the deltoid and should be trained in the first two exercises with extra heavy weights. Exercises - sentences - repetitions 1. Shoulder presses on the Smith Machine 4 5 - 6 2. Arnold Press 4 10, 8, 6, 6 3. Rowing with dumbbells, standing 3 8 - 10 4. Side dumbbells, standing 3 10 - 12 5. Rowing with dumbbell , Prevented 3 Supersets 10 - 12 In the last two sentences, please integrate 2 to 3 breaks.