How to Build Big Round Shoulders | Get a Manly V Taper Look With Broad Big Shoulders
 |
| Build Big Roud Shoulders |
How to Build Big Round Shoulders
- Overview
- Warm up Routine
- Best Shoulder Exercises to Add Size
- Other Exercises
- Killer Finisher
Overview
Big
round shoulders are the dream of every man, even those who don’t train. But,
what separates dreams from goals is the quality of thoughts that triggers
action.
This is why a few of those people with the desire to have that masculine look eventually get it, because they act and chase that goal.
So, get your butt to the gym right now and let those huge manly shoulders come your way.
This is why a few of those people with the desire to have that masculine look eventually get it, because they act and chase that goal.
So, get your butt to the gym right now and let those huge manly shoulders come your way.
There
are a few simple things you need to know before you start sculpting your deltoids though.
Make sure you know which part of the shoulder you want to focus on; you don’t want to go to the gym and start moving weights around not taking into consideration which part of your delts is lagging.
For most people, it’s always the part that can’t be seen in front of the mirror is what gets overlooked, namely the rear delts - Out of mind out of sight, right!
Make sure you know which part of the shoulder you want to focus on; you don’t want to go to the gym and start moving weights around not taking into consideration which part of your delts is lagging.
For most people, it’s always the part that can’t be seen in front of the mirror is what gets overlooked, namely the rear delts - Out of mind out of sight, right!
When
it comes to developing the upper portion of the V tapper look and making it as
broad as possible, two heads of the shoulders are significantly important.
The lateral (side) delt makes you look broad from the front, and the rear deat gives you that broad look when seen from the back. These two heads also make the overall shoulder look wider, rounder and fuller.
The lateral (side) delt makes you look broad from the front, and the rear deat gives you that broad look when seen from the back. These two heads also make the overall shoulder look wider, rounder and fuller.
The
front delt is no less important when it comes to adding fullness and roundness
to the shoulder especially from a side view.
However, this anterior head (front) is usually overdeveloped in relation to the other heads.
This is because it tends to be recruited in most pressing movements on chest days, let alone being targeted first in a shoulder workout maily because people want to develop what they can see in the mirror right in the front.
So, the idea is to start your shoulder workout with the most lagging part while you are at an optimum energy level, and leave more developed heads towards the end.
However, this anterior head (front) is usually overdeveloped in relation to the other heads.
This is because it tends to be recruited in most pressing movements on chest days, let alone being targeted first in a shoulder workout maily because people want to develop what they can see in the mirror right in the front.
So, the idea is to start your shoulder workout with the most lagging part while you are at an optimum energy level, and leave more developed heads towards the end.
Worm up Routine
Warming
up your shoulder joints, tendons and assisting muscles - Rotatorcuff - is essential before any workout, and it’s incredibly crucial for your
shoulders’ longevity and health.
A proper warm up gets the fluids to your shoulder joints preparing them for heavier loads, say dumbbell or military presses.
A proper warm up gets the fluids to your shoulder joints preparing them for heavier loads, say dumbbell or military presses.
Don’t
be in a rush to start your workout, take a 10 minute period applying external
and internal rotation of the arms to work on all four rotator cuff muscles, and
also the joints.
Doing these warm up routines doesn’t require any weights, but if you want to use resistant bands or very light dumbbells, then go ahead, it’s perfectly fine.
Doing these warm up routines doesn’t require any weights, but if you want to use resistant bands or very light dumbbells, then go ahead, it’s perfectly fine.
Best Shoulder Exercises to Add Size
1. Overhead Press
This is an excellent compound movement that hit all heads of the deltoid that you should be doing in every shoulder workout.In a standing position, grab a barbell shoulder width apart. Start by having the bar at upper chest level. Make sure you squeeze your butt and tighten your core before each and every rep.
Once you are all set, press the bar up and over your head; once the bar passes your head, get your head forward.
At the top of th movement, the bar should be aligned with your head and hips.
Mind! Do not move the bar around your head; the bar must travel in a vertical line. Your head should get out of the way to let the bar go either up or down.
Choose a weight that you can do 6 to 8 reps with.
To know more about the OHP and the muscles recruited in this exercise, continue reading.
2. Bent Over Lateral Raises
This exercise targets the rear delts.Training this part of the shoulder can be tricky very often, as other muscles - Traps - kick in to assist, but at times take over, the movement.
As to avoid this mistake and get the right muscles highly involved, a few simple but essential adjustment needs to take place.
First of all, the rear
dealt is a small muscle group; therefore, choose a weight that it can handle alone without any help from other muscles.
Second of all, position yourself as to avoid any trap involvement; get your upper back curved a little allowing your shoulders to drop, and then try to drive the movement with your elbows keeping your traps static as you raise the dumbbells.
Last but not least, perform high reps with light weights and keep constant tension on the rear delts by not letting your arms neither drop totally and rest.
However, working your trapezius is not a bad thing at all; but you have to be aware of it if you want the most work to be directed to your rear delt.
all the above-mentioned techniques is to help you create a mind-muscle connection with your rear delt and also to fill up the muscle with as much blood as possible while it's being worked.
These techniques can be applied in the first working sets, or exercises, and then go heavier toward the last sets.
Another method is to train the rear dealts twice a week - on a shoulder day and a back day- The first workout for hypertrophy and the second with heavier weights, say row exercises with a wide grip.
Second of all, position yourself as to avoid any trap involvement; get your upper back curved a little allowing your shoulders to drop, and then try to drive the movement with your elbows keeping your traps static as you raise the dumbbells.
Last but not least, perform high reps with light weights and keep constant tension on the rear delts by not letting your arms neither drop totally and rest.
However, working your trapezius is not a bad thing at all; but you have to be aware of it if you want the most work to be directed to your rear delt.
all the above-mentioned techniques is to help you create a mind-muscle connection with your rear delt and also to fill up the muscle with as much blood as possible while it's being worked.
These techniques can be applied in the first working sets, or exercises, and then go heavier toward the last sets.
Another method is to train the rear dealts twice a week - on a shoulder day and a back day- The first workout for hypertrophy and the second with heavier weights, say row exercises with a wide grip.
3. Incline One-arm Lateral Raises
This exercise is a better choice than the regular lateral raises as both the tension applied on the muscle and range of motion are significantly greater.Another benefit of this move is that it is unilateral, which means it works well on any imbalances in your shoulder strength and size.
Set up an incline bench at 45 degrees and lay on your left side there, with a light dumbbell on your right hand.
The
starting position should be with the dumbbell in front of you and lower than your
right hip.
This gives you a better stretch and a bigger range of motion than starting off with the dumbbell at your side.
From there, start raising your arm up and away from your body until your arm forms 90 degrees with your torso.
Then, go back to the starting position and repeat for reps, keeping tension the whole time.
This gives you a better stretch and a bigger range of motion than starting off with the dumbbell at your side.
From there, start raising your arm up and away from your body until your arm forms 90 degrees with your torso.
Then, go back to the starting position and repeat for reps, keeping tension the whole time.
Now,
I want you to focus on moving your arm away from your body not just raising it.
If you just raise and neglect the other move, your traps will be doing all the work and you will be wasting a set which is normally directed towards the shoulders.
This is a big reason why side delts don’t grow.
To avoid that, envision yourself trying to pass your arm underneath a fence; this will perfectly force you to move your arm up and away from you, which in fact puts oll the work on the side shoulder.
If you just raise and neglect the other move, your traps will be doing all the work and you will be wasting a set which is normally directed towards the shoulders.
This is a big reason why side delts don’t grow.
To avoid that, envision yourself trying to pass your arm underneath a fence; this will perfectly force you to move your arm up and away from you, which in fact puts oll the work on the side shoulder.
When
you are done with one side, do the same with the other arm, performing the same
number of reps for both sides.
One good point to consider is to start with your weak side and whatever reps you could do with it, apply it on the other one.
One good point to consider is to start with your weak side and whatever reps you could do with it, apply it on the other one.
4. Front Raises
This is a simple exercise to activate the anterior (Front) dealt; however, some mistakes can get in the way of having the best out of the exercise.Grab a pair of light dumbbells in both hands with a hammer grip to your sides.
With a slight bent in your arms, raise the dumbbells until eye level and pause for a second or two squeezing that muscle really hard.
You can either alternate raising your arms or do one side at a time.
Nevertheless, keep controlling the movement the whole time not allowing your torso to rock back and forth.
The
hammer grip gives you a better recruitment of the front delts than if you do it
with an overhand grip.
The overhand grip recruits both the front and lateral heads.
You can also use a barbell, with which a hammer grip is impossible. In this case, use an underhand grip to totally isolate the muscle head in question.
Now, for a longer non-lost tension, a better stretch and a greater range of motion, you can do the dumbbell raises on an incline bench.
Set the bench at about 60-70 degrees and sit grabbing a pair of dumbbels. At the bottom of the movement, your arms are positioned behind your torso which stretches the front delt even better.
Raise both of your arms at the same time; and towars the second third of the movement, sit up in order to give yourself that extrat 20-30 degrees range of motion.
Then, lower both your arms and your torso to the starting position and repeat for reps.
The overhand grip recruits both the front and lateral heads.
You can also use a barbell, with which a hammer grip is impossible. In this case, use an underhand grip to totally isolate the muscle head in question.
Now, for a longer non-lost tension, a better stretch and a greater range of motion, you can do the dumbbell raises on an incline bench.
Set the bench at about 60-70 degrees and sit grabbing a pair of dumbbels. At the bottom of the movement, your arms are positioned behind your torso which stretches the front delt even better.
Raise both of your arms at the same time; and towars the second third of the movement, sit up in order to give yourself that extrat 20-30 degrees range of motion.
Then, lower both your arms and your torso to the starting position and repeat for reps.
Other Exercises
1. Rear delt
- Cable cross-overs
- Unilateral Bent Over cable lateral raises
- Reverse flys with a peck deck machine
- Face Pulls
2. Side delts
- Unilateral Lateral Raises (Leaning to the side)
- Lateral Raises (Standing or seated)
- W raises
3. Anterior Delt
- Plate raises
- Push press
Killer Finnisher
The
aim of this exercise is to pump as much blood in your shoulders as possible as
well as taking the three shoulder heads further beyond failure all at once.
Grab an empty bar; weight isn’t important in this exercise, but the technique and number of reps are.
Set yourself up in a bench with the barbell in front of you at upper chest level; just like you would normally do with military press.
Press the bar to just above your head and pass it over to the back of your head letting the bar down.
Don’t go far down if you don’t have enough shoulder flexibility.
From there, press the bar again until you pass your head by just an inch and pass it to the front, lowering it to your upper chest level.
This is one rep; continue doing this until you can no longer add any more reps.
It’s, basically, the act of hovering the barbell around your head keeping tension on the shoulder the whole set.
Do just one set and you’re good to go home.
Grab an empty bar; weight isn’t important in this exercise, but the technique and number of reps are.
Set yourself up in a bench with the barbell in front of you at upper chest level; just like you would normally do with military press.
Press the bar to just above your head and pass it over to the back of your head letting the bar down.
Don’t go far down if you don’t have enough shoulder flexibility.
From there, press the bar again until you pass your head by just an inch and pass it to the front, lowering it to your upper chest level.
This is one rep; continue doing this until you can no longer add any more reps.
It’s, basically, the act of hovering the barbell around your head keeping tension on the shoulder the whole set.
Do just one set and you’re good to go home.
Post a Comment