Effective training of the shoulders, which will "blow up" your muscles!

Often have long practicing athletesthe effectiveness of training decreases - the volume ceases to increase, the strength of the muscles also ceases to grow. This article proposes to conduct a training complex, which, with regular and proper performance, will literally “blow up” your shoulders. Shoulder training should take place in two stages.

First step

It is necessary to individually select such a weight of the barbell and dumbbells that in one approach it was possible to lift them no more than 4 times. This shoulder training will be performed for two weeks.

1. Выполнять жим штанги перед собой с подобранным weight. First you need to perform a warm-up set, which consists of 6-9 repetitions with a small weight. After the muscles warm up, the basic shoulder training begins - five sets of 3-4 repetitions should be performed. The main thing is to find such a weight of the bar that the last repetition was performed with difficulty, perhaps even with a little help from a partner.
2. Perform barbell to the chin standing.It is advisable to perform this exercise medium grip. Shoulder training will be especially effective if the weight of the bar is about 90% of the maximum that you squeeze. As well as the previous exercise, you should perform five sets consisting of 3-4 repetitions. The last repetition must be performed with great difficulty. If the exercise is too easy, increase the weight of the barbell.
3. What shoulder training will do without Arnold's thrust?For those who are not familiar with this exercise, we explain how it is performed correctly. To begin with, you should tilt the body and, holding dumbbells in your hands, carry out their alternate cravings to the chest. Like the other best exercises for the shoulders, it has some nuances: the elbow of the arm lifting the dumbbell is left perpendicular to the body. Do not rush to take the maximum weight - you can easily hurt your shoulder joint.

Second phase

After two weeks you should change yourtraining complex. Exercises will be the same, but the system for their implementation will change radically. Now you need to pick up another weight, lighter. Just as in the previous training session, the last repetition should be given with more stress. Each of the above exercises should be performed 13-15 times.

Between each set you need to take a break in 30-40 seconds. The interval between exercises is up to one and a half minutes.

You should train your shoulders three times a week.Be sure to take breaks between workouts of this muscle group, so that they have time to recover. In the days of recovery, you can train other parts of the body, such as legs and abs.

Непременным условием для быстрого набора массы shoulder girdle is an enhanced nutrition: on a radish and dill, even with a strong desire, you will not create massive muscles. Meat, eggs, fish, milk - these products must be included in the daily diet. Those who dream of a significant increase in muscle mass, should pay attention to the various supplements produced specifically for athletes. With their proper use, you can achieve excellent results.