Boulder Shoulders are a statement of athleticism, strength and overall muscularity, but while some are gifted in this regard others may want a gift receipt. So, for those not-so-lucky gym goers, is there a solution? Yes. However, I should note that you will need to put in extra time to focus on the specifics of your delt training. This may include exercise variance, modifying rep ranges, increasing or decreasing training volume, frequency and/or intensity. Nonetheless, you should give a new routine at least 8 weeks to evaluate its effectiveness.
The deltoids are often thought of as 3 heads; however, recent studies have shown there to be 7 segments. What does this mean for your shoulder routines? Vary your angles for increased growth. Check out these 3 alternatives for the typical lateral raise to emphasize the middle delt.
Leaning Lateral Raise- Hold a dumbbell in one hand and with the other grip a squat rack or bar, positioning feet close to each other and away from the dumbbell. Lean towards the dumbbell to start the movement. The weight should be 30° forward of your frontal plane (to find this, raise your arms from your sides stopping at 90° and move towards the body 30°. Now, lower your dumbbell. This is your line of motion, and the dumbbells should be in front of your body. Keep a slight bend in the elbows throughout the movement.
Lying Side Lateral Raise - In preparation for the 2015 Mr. Olympia, try this classic movement made popular by Mr. Arnold Swartzenager himself. Lie on your side on a slightly inclined bench. With your arm hanging to the floor slightly in front of you, raise the dumbbell towards the ceiling, stop before you feel momentum take over.
Full ROM Lateral Raise – The full range of motion for a lateral raise ends with the dumbbells over your head. Although raising about 90° increases the amount of other muscles involved, this may lead to greater overall development. As you approach the top of the movement, rotate your wrists inwards so that the movement ends utilizing a neutral grip.
Watch IFBB Pro AJ Williams DEMOLISH his chest at The Original Metoflex Gym in Arlington TX.
Leaning Lateral Raise 3x8 Rear Delt Raise 4x25 Lying Lateral Raise 2x12 Military Press 3x8 Full ROM Lateral Raise 1x20
Try this routine for increased width and development of the middle head of your shoulder. If your physique could use more specific posterior delt work, don’t miss next week’s Ultimate Mass article! And always remember, #BeUltimate .
Prepared by Nik Ohanian
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