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

Often the long training athletes training efficiency is reduced - the volumes cease to increase, the muscle strength also stops growing. This article suggests conducting a training complex, which, if done regularly and correctly, literally "blows up" your shoulders. Shoulder training should take place in two stages.

First step

It is necessary to individually choose the weight of the barbell and dumbbells, so that in one approach it is possible to raise them no more than 4 times. This training should be done for two weeks.

1. Perform barbell benching in front of you with a selected weight. To begin with, you should perform a warm-up set, which consists of 6-9 repetitions with a small weight. After the muscles warm up, the main training of the shoulders begins - you should perform five sets consisting of 3-4 repetitions. The main thing is to choose such a weight of the bar, so that the last repetition is carried out with difficulty, perhaps even with a little help from a partner.
2. Carry out rod pull to the chin while standing. It is advisable to perform this exercise with an average grip. Shoulder training will be especially effective if the weight of the bar is about 90% of the maximum you squeeze. Just like the previous exercise, you should perform five sets consisting of 3-4 repetitions. The last repetition must be carried out with great difficulty. If the exercise is too easy, you need to increase the weight of the bar.
3. What training shoulders do without Arnold's pull? For those who are not familiar with this exercise, we explain how it is correctly executed. To begin with, you should tilt the body and, picking up dumbbells, perform their alternate pull to the chest. Like other best exercises for the shoulders, it has some nuances: the elbow of the arm lifting the dumbbell is perpendicular to the body. Do not rush to take the maximum weight - you can easily damage your shoulder joint.

Second phase

After two weeks, you should change your training complex. Exercises will be the same, but the system of their implementation will change radically. Now you need to pick up a different weight, easier. As with the previous workout, the last repetition should be given with a lot of tension. Each of the exercises described above should be performed 13-15 times.

Between each set, you need to take a break of 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 arrange breaks between the workouts of this group of muscles, so that they have time to recover. During recovery days, you can train other parts of the body, for example, legs and press.

An indispensable condition for rapid weight gain of the shoulder girdle is enhanced nutrition: on radish and dill, even with a strong desire for massive musculature, you will not create. Meat, eggs, fish, milk - these products must necessarily enter the daily diet. Those who dream of a significant increase in muscle mass, it is worth paying attention to various additives that are produced specifically for athletes. If you use them correctly, you can achieve excellent results.