Your shoulders are going to pop by incorporating this blood-pumping deltoids finisher.
There are myriad ways to get boulder shoulders, but which method will be effective for you?
Will it be low volume, high frequency; high volume, moderate frequency; lateral raises 5 days a week; lactic acid inducing mega drop sets; or whatever else you can think of?
Well, Herculean Strength has a wonderful tri-set/superset to finish off your shoulder workout that can be done with either a barbell or dumbbells and hits all three deltoid heads.
If your shoulders are a lagging body part, maybe you can give this a go to finish off your workout.
Here’s how to Make Your Shoulders Pop
Select a low weight that you can comfortably press for at least 15 reps.
Then do this:
- One Overhead Press Variation
- One Lateral Raise/Wide Grip Upright Row Variation
- One Reverse Fly Variation
Complete all three movements for 10-12 reps with no rest between sets. Then, rest for 1-2 minutes before repeating.
As previously mentioned, you can use either dumbbells or a barbell to complete the movement.
However, it’s slightly trickier with a barbell.
You will have to do Wide Grip Upright Rows and a Wide Grip Bent Over Upright Row to focus on activating your rear deltoids for the final movement.
(I put Wide Grip in bold as narrower grips can cause shoulder impingements and even serious injury if not executed carefully.)
Watch this video for proper form:
And for the rear deltoids, try mimicking this gentleman’s rear-deltoid focused dumbbell row, but with a barbell instead:
This tri-set should be performed at the end of your shoulder workout to fully exhaust and tear down the muscle to supercharge growth.
Let’s call this tri-set the Herculean Superset for good measure.
If we were to imagine an average shoulder day, here’s how you would program this shoulder finisher into your workout.
- Arnie Press 4×8-10
- Shrugs 3×8-12
- Lateral Raise 6×12-15
- Reverse Pec Deck 3×12-15
- Facepulls 3×15-20
- Herculean Superset 3x3x10-12
I have previously explained the importance of stimulating all three heads of the deltoid for round, impressive shoulder development:
For impressive delts, you need to stimulate all three heads — anterior, medial, and posterior.
Unfortunately, the majority of lifters boast overdeveloped anterior deltoids — often to potentially devastating consequences.
Many do their pressing variations 2-3 times a week anyway and then throw in a bunch of front raises on top of everything without paying anywhere near as much attention to their posterior (rear) deltoids.
Instead, if they’re particularly interested in getting so-called 3D delts, they could try to isolate these small muscles — medial and posterior heads — 2-3 times a week.
Since heavy pressing movements don’t really stimulate the medial head all that much, the muscle responds well to high volume and high frequency.
The rear deltoids are indirectly used in a lot of movements — from deadlifting to bench pressing — and are prone to overtraining, so proceed with caution, but don’t you dare neglect them.
Why the rear deltoids are, in my opinion, criminally neglected.
By including a shoulder day devoted to hitting the medial (side) head of the deltoid as well as targeting the rear, the lifter should look to throw in some lateral raises on their chest and back days.
Taken from: https://herculeanstrength.com/do-this-to-get-cannonball-delts/
The rear deltoids also add a surprising amount of mass onto the roundness off the shoulder as well as ample power and injury prevention.
As I said in 5 Reasons to Prioritize Your Rear Delts:
Your front delts get more than enough stimulation from presses. I have been of the opinion that it is wholly unnecessary to isolate your front delts. I’ve literally never met anybody whose front delts are a lagging body part in relation to the rest of their body.
I’ve never done front raises in my life. Well, never in any meaningful context. There’s just no point.
And my front deltoids are enormous for a natural lifter.
But while rowing and back exercises indirectly train the rear delts, but failing to do reverse flyes, rear lateral raises, face pulls, and band pull aparts; again, you’re ridding yourself of immense gains from a small muscle.
If you’d like to read more on developing your shoulders, we have a few articles to help you get your cannonballs to explode.
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