6 steps to massive deltas
If you are wondering why your shoulders do not grow, it's likely they just can not hear you. Raise the load with this workout!
Author: Bill Geiger
Many will recommend you to throw all the energy on the lagging muscle groups. Such a classic "trim the trousers to the knees to show the world their eggs." Do not say anything like Tom Graff. The high-profile athlete who performs at NPC Physicist will reply without delay that his shoulders are his trump cards, but he continues to train them as intensively as if they are the worst in the world.
And with his argument you can not argue. He emphasizes that hypertrophied deltas contribute to a better development of the muscles of the trunk and improve the drawing of the relief of the hands. In short, for the shape and topography of the upper body, the shoulders are more important than any other muscle group.
Graff uses a unique high-volume approach with a high frequency of training, which will benefit everyone who seeks to add width and terrain to their deltas, not just to competing athletes who are preparing to enter the stage.
Before you are the principles that Graff considers particularly effective for training your shoulders, and an exercise program to implement these principles in practice.
The training split Griffa is planned to work out deltas not one, but twice for 7 days. "And there are not too many growth stimuli," he says. "Increasing accents helps deltas grow more than ever."
In addition to special training, individual bundles of deltoid muscles are worked out in the days of other muscle groups. The rear head actively participates in the traction on the day of the back, the front head is recruited in the chest presses, especially in the bench with the head tilted upwards. For Graff, this mode is not a problem, and he even trains his chest, shoulders and back for three days without rest.
"The results speak for themselves," he said, challenging the postulate that the muscular group should rest 48 hours before the next exercise. "Of course, you can not ignore the factors of recovery, so pay special attention to frequent methods of balanced food with a high protein content and a good rest."
2. For heavy presses, use exercise machines, not free weights
It may seem that this contradicts all the rules of the training program, but Graff believes that the biggest disadvantage of free weights is that the need to balance the projectile leads to a decrease in tonnage. For him, the main thing is to raise the maximum weight, allowing you to work in the intended range of repetitions.
"In press, I prefer exercise machines, because I can use more weight," he says. "Since I do not need to spend energy balancing the bar, my task is simplified: you just need to squeeze the maximum possible weight, and do not send it."
3. Maintain a high volume throughout the workout
What is really evident in the training of Tom Graff's shoulders is the volume of the load; even heavy sets in it consist of 12 repetitions. Although representatives of sports science are unanimous in the opinion that the ideal range for hypertrophy is 8-12 repetitions, Graff prefers to stay on the upper boundary.
"I usually try to do 12-15 repetitions," he says. – I tried to do less than twelve, but often, when I limited myself to 8 repetitions in the approach, there was a feeling that this was not enough. I'd rather sacrifice a tonnage, but I'll do more reps. This increases the flow of blood to the muscles, helps to achieve better pumping, and the muscles the next day hurt more. "
4. Look in the mirror to evaluate the effectiveness
Do you think the mirrors in the gym are just for practicing in posing or admiring yourself? Not at all. For Tom Graff is another functional tool that proves that the style of training chosen by him is really effective.
"I can see the stiffness of the muscles directly in the training, and she tells me that the exercise is working," he says. – If striation increases with each approach, it is a sure sign that the exercise is doing its job. For example, I'm convinced that raising hands in front of you or in the sides is not up to the shoulder level, but overhead, is effective, and causes the muscle to plow in an extended range of motion. "
5. With a high load volume, do less failure approaches
High-volume training with a high frequency forces Tom Graff to take a small step back. "Most of the sets I end up on the verge of muscle failure, and only in the latter I give all the best, performing either a little more or a little less repetition than I planned," he says. "If you approach almost every approach to rejection, the secretion of cortisol may increase, and this is a catabolic hormone."
6. In addition, work on weaknesses
Perhaps the deltoid muscles are the best muscle group of Tom Graff, but he admits that you can not tell about each head of the deltoids individually. The front deltas are developed excessively, which, in his opinion, is due to their active participation in the training of the chest.
"The rear deltas are my weakest link, so I can add one more exercise for them or raise the volume of the load," he says. – And since the more massive the shoulders, the brighter the illusion that you are a steep bodybuilder, on the day of training my shoulders, I pay special attention to the medium beams. "
Tom Graff starts training deltas with light warm-up approaches and performs rotations inside and out for shoulder joints, ligaments and muscles. Rest between sets of 60-90 seconds. Use the working weight with which you can hardly reach the intended number of repetitions. Warm-up approaches to the exercise program are not included.
Press sitting in the simulator. "I sit not with my back, but with my face towards the simulator. This allows me to take a deeper position and forces my hands to go further behind my head. Thus, the emphasis shifts to the rear and middle deltas, and the load on the front beam, which I already have is already strong, decreases. "
Thrust to the chin. "I raise my elbows as high as possible. Very often people begin to shorten the range of motion in each subsequent repetition. I believe that full-amplitude repetitions help me develop even the upper trapezoids. I really like to pull up my elbows very high, because that's how I really feel the work of the trapeze. To be honest, this is almost the only exercise for the top of the trapezius muscles in my training program. I prefer to take the neck a little bit, because the front deltas are loaded with a bit more force than with a wide setting of the hands. "
Lift dumbbells in front of him on an incline bench. "I achieved a much more pronounced drawing of the front heads when I started doing this exercise on an incline bench and began to raise my arms over my head, increasing the range of motion. Often I see in the mirror how the striation increases, and the muscles become more prominent when the amplitude of motion is expanded. I consider this to be my key exercise for the front deltas. "
Dilution of hands with dumbbells in the sides standing. "I want my shoulders not just to be visually greater; I want to increase the volume of deltas both in width and in depth, because it emphasizes the muscular topography of the arm. In this exercise, I raise my hands about the height of my shoulders. As an alternative, I can make an option for medium deltas, in which I rest on my side on an incline bench and lift the dumbbell above my head, performing the movement with full amplitude. "
Dumbbell aside from the bar. "These are two exercises for the price of one, because both the muscles of the cortex and the rear deltas work. In fact, first you need to stabilize the body in the bar on one hand, and then perform lifting the dumbbell to the side. I start with a neutral grip, and when I raise my hand high, I turn the brush so that my thumb looks down. I feel that the rear deltas so contract more strongly than if my hand remains in neutral during the whole repetition. "
Tom Graff, this training gives the result, but do not think that this is the last training program in his – or your – sports life. "Like most bodybuilders, I believe that training programs need change," he says. – I like to introduce a variety by replacing exercises to prevent deltas from adapting to a specific pattern of motion. I do some exercises on almost every workout, and the rest I change relatively often. "
In the off-season, when the task is to increase the volume, he goes on additional sacrifices for the sake of muscle growth. "To begin with, I do not do cardio at all. I reduce the pace of training and keep my pulse no higher than 120, "he says. "I also force myself to eat, even when I do not want to, which is even more difficult when you follow the rules of a" pure "mass gathering. I have to prepare food in advance, and I give it about 2 hours every Sunday. The food reserves for a week are so much that they hardly fit in the refrigerator. "
Do you want to pump big shoulders? That's how relevant to the case for this required. Focus your efforts on muscle growth, and you will definitely get the result!
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