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Friday, 18 November 2016

How to Build Big Shoulders Fast

The muscles of the shoulder region are called deltoids or delts, these include three distinct sets of muscle fibers;

Anterior Deltoid, which is the front part of the shoulder.
The median deltoid, which is the median part of the shoulder.
And the posterior deltoid, which is the back part of the shoulder.

The general view for the number of reps is that 2-6 reps per set would make you win "strength", while 8-12 is the area to gain the maximum amount of "muscle mass".

If we combine the knowledge of certified trainers with years of experience and the results of scientific studies, we should propose a foolproof plan to naturally build the large shoulders quickly.

Most coaches have recommended for years to do heavy pressing work for the main exercises to hit all the deltoid heads (but especially before), then using lateral uplift and reverse lift / volleys to further work the lateral delts and back.

How to Build Big Shoulders Fast


The Workouts


1- Dumbbell Shoulder Press

4 sets, 6,6,8,10 reps (2 minutes rest)

2-Upright Barbell Row
3 sets, 8,8,10 reps (2 minutes rest)


3-Seated Bent-Over Rear Delt Raise
3 sets, 8,10,12 reps (1 minute rest)

4-Side Lateral Raise
3 sets, 8,10,12 reps (1 minute rest)


5-Standing Front Barbell Raise Over Head
3 sets, 8,10,12 reps (1 minute rest)


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