Get Toned, Well Defined Shoulders With This Intense Workout
Ready to get rock hard delt muscles? If you’re looking to create an aesthetic physique, few things will do that than a nicely shaped pair of delts – otherwise known as your shoulders.
For men, the shoulders help to form that ‘V’ taper look that most people are after and for women, nicely toned shoulders can help you look great in any sleeveless dresses you may wear and also help create the illusion of a slimmer waist. Both great things by most women.
But what does it take to really get the delts showing maximum definition?
In order to do so, you need a specific workout protocol. Let’s walk you through the type of workout you should be performing and then give you the workout to try yourself.
Choosing Your Exercises
First you need to select the exercises you’ll be doing for your delts. You’ll want to ensure that you get a combination of compound exercises along with isolation moves as well.
This will help you build maximum strength and power in the shoulders, which will also help you gain a little more size, while also helping to bring out that definition when you do those isolation sets.
This means starting with a heavy move such as the shoulder press or standing barbell press and then adding in the isolation moves like lateral raises, front raises, and reverse fly’s.
These exercises will hit all three heads of the shoulder muscles, ensuring you see complete results.
Adding Delt Defining Sets
Next, consider adding in some definition protocols. Supersets and drop sets work great here as they help bring extra blood into the muscle tissue, helping you see the refinement that you’re looking for.
A superset is where you perform two exercises back to back with little to no rest in between sets (resting once both sets are completed) and a drop set is where you perform one set at your normal weight, drop the weight by five to ten kilos, perform a second set until fatigue, and then drop the weight once again to complete the third and final set.
Both are very intense protocols, so should only be used by those who are experienced in the weight room. Make sure that you also maintain proper form throughout each exercise. As fatigue builds, it’s easy to let this slip.
The Importance Of Mind-Muscle Control
Finally, as you go about this workout protocol, be sure to maintain optimal mind-muscle connection.
This means that you’re focusing in on the muscle contracting with each and every rep you do.
Don’t let other muscle groups take over the action pattern, taking the stress away from the delt muscle itself.
The more you can focus on that muscle squeezing and relaxing as you go about the move, the better.
This sometimes may mean that you need to lighten the load in order to get this feeling. Very often people are lifting too heavy and that’s why they are recruiting additional muscles they shouldn’t.
By lightening the weight, they can focus on just those muscles they’re aiming at targeting. This in turn produces far better results.
So all of this said, let’s show you your delt definition workout.
Barbell Shoulder Press (Smith Machine or Free Weight Barbell) – 4 sets of 8 reps
Seated Dumbbell Press – 3 sets of 8-10 reps
Drop Set: Lateral Raise – 2 drop sets of 10-12 reps per set
Superset: Front Raise with Reverse Fly – 3 sets of 10-12 reps per set
Do this shoulder workout twice per week, making sure to allow for one to two days of rest and recovery between the workout sessions and you’ll be seeing results in no time.