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>WLE Course #8< Maximizing Your Shoulders

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Hello,

Welcome to the 8th issue of the weight lifting course

It is nearly impossible to consider any proper workout plan complete without a discussion concerning the shoulder muscles. Well developed shoulders are imperative for a broad and attractive upper body. What’s more, wide shoulders help to create the V-taper, an effect mentioned in the previous issues.

In order to properly work the shoulder all the associated muscle groups must be addressed in your workout plan. Different sets of exercises should be used to address each of the three different shoulder muscles: the front deltoid (anterior), the side deltoid (lateral) and the back deltoid (posterior). Some people find that shoulder muscles respond well to stimulation, while others have a hard time spurring any muscle growth at all. If you find yourself in a situation where you feel your shoulders are not as responsive as you would like them to be, concentrate on compound exercises (such as the military press) with high weight and low repetitions.

On the other hand if you find that your shoulder muscles are becoming very bulky, concentrate on isolation exercises and anywhere between 8 - 12 repetitions per set. As a general guideline, 3-6 repetitions per set are responsible for bulk and strength, 8-12 repetitions are a combination of strength and definitions while 12-16 repetitions are mostly used to gain definition and provide little gain in bulk or strength.

The first exercise that you should incorporate into your workout routine is the seated barbell military press. This is an excellent compound exercise that is proven, when done properly, to increase both the size and the strength of your shoulders. Begin by sitting at the end of a bench (preferably a 90 degrees bench so that you could make sure you back is straight) and raise a barbell to your shoulders. Keep your feet flat on the floor at about shoulder width. Proceed to press the bar above your head (as you exhale) until your arms are extended. Than slowly and in a controlled manner inhale as you lower the barbell to a level slightly above your chest. Repeat the exercise to the desired number of repetitions.

The second important exercise involving your shoulder muscles is the seated side lateral rise. This exercise will allow you concentrate on your side (lateral) deltoid. Begin by getting two dumbbells and sitting at the end of a flat bench with your feet firmly on the floor. Lower your arms and hold the dumbbells with your palms facing inward (towards each other). Exhale as you raise the dumbbells in a semicircular motion (with your arms straight) to a height slightly higher than your shoulders. Than proceed to inhale as you slowly lower the dumbbells, once again with the arms extended, to the starting position.

The third effective exercise that should be mentioned is the standing barbell upright row. Begin by grabbing a barbell with your hands at about shoulder width and standing upright. Hold the bar in front of you so that it almost touches your thighs. Proceed to pull the bar straight up towards your chin, while keeping your body and wrists straight. Keep pulling until your elbows are slightly above your shoulders, at which point you should stop and hold the weight for about a second before proceeding to lower it to the starting position. Note that during the entire execution of the exercise you should keep the barbell fairly close to your body.

More tips on how to build up your shoulder muscles you will find at the 10th chapter of "Simple Steps to Get Huge and Shredded" by Shawn LeBrun. Get his book by clicking the link bellow:

=> www.ShawnLebrunFitness.com <=

>> Next: WLE Course #9: Solid Abdominals

All Parts:

- Weight Lifting Course: WLE Course Part One

- WLE Course #2: Basic rules Everyone Should Know

- WLE Course #3: Building an Impressive Chest

- WLE Course #4: Building a Strong Back

- WLE Course #5: Super-Size Your Legs

- WLE Course #6: Pump Up Your Biceps

- WLE Course #7: Build Up Your Triceps

- WLE Course #8: Maximizing Your Shoulders

- WLE Course #9: Solid Abdominals

- WLE Course #10: The Next Step