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SHOULDER TRAINING WITHOUT CHEATING

Here are some shoulder-training tips and a routine that combines isolation techniques with power training.

TIP ONE:
Heavy basic compound movements include all the muscles over the shoulder, while high-rep isolation exercises pinpoint the individual deltoid heads.

TIP TWO:
This shoulder workout should be done once a week, as the first bodypart trained in the session, putting as much effort as possible into working the shoulder muscles as possible.

TIP THREE:
As always make sure you are warm and ready to train, do at least two warm-up sets before the first two exercises and an additional warm-up before the hammer raises.

TIP FOUR:
For all of the sets they are pyramided by increasing the weight and decreasing the number of reps.

TIP FIVE:
Using a bench to brace yourself will allow more concentrated power to be applied. This can be accomplished by bracing the body against the seatback of an upright bench for lateral raises, upright rows and hammer raises.

TIP SIX:
To maintain focus on the medial deltoid while doing the raises, keep palms facing downward. Use a slight bend in the elbows and have your elbows slightly forward.

TIP SEVEN:
Doing the seated military presses in a Smith machine will allow more power without arching the back or using the front deltoid too much. Use a grip just outside shoulder width and lower the bar until it’s almost in front of your chin.

TIP EIGHT:
By facing the seatback for upright rows (like for the lateral raises), you can lift heavier and focus on the mid and rear delts without using your back. Use a fairly wide grip.

TIP NINE:
Since front raises can pitch the body forward, bracing the body forward against a seatback for the front hammer raises is effective. It allows both dumbbells to be raised simultaneously with greater control and stability.

TIP TEN:
Laterals can be braced facedown on an incline bench, but they are also effective for isolating the rear delts while standing and bent over at the hips. The bent-over position serves to keep the center of gravity low and will minimize the body from moving back and forth during the laterals.

TIP ELEVEN:
Don't jerk the weight. The best way to avoid this is to use heavy enough weight that you can "control" your deltoid muscles to involve themselves in the movement.

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