often have long trainees athletes reduced the effectiveness of training - volumes no longer increase muscle strength and stops growing.This article proposes that the training complex, which is in regular and correct operation literally "blow up" your shoulders.Training shoulders should take place in two stages.
first stage
individual should choose a weight barbells and dumbbells to one approach could lift them up to 4 times.Produced this training will shoulder two weeks.
- Perform barbell bench press ahead with the chosen weight.To begin to perform a warm-up set, which consists of 6-9 reps with low weight.Once the muscles razogreyut starts basic training shoulders - must perform five sets consisting of 3-4 repetitions.Home -podobrat a bar weight to the last repetition performed with difficulty, perhaps even with a little help from his partner.
- Perform pull rod to the chin standing.It is advisable to make this exercise a mean grip.Training shoulders will be particularly effective if the weight of the bar will be about 90% of the maximum that you squeeze.Just like the previous exercise should be performed five sets consisting of 3-4 repetitions.The last repetition should be done with great difficulty.If the exercise is carried out too easily, it is necessary to increase the weight of the bar.
- What training do without shoulder thrust Arnold?For those who are not familiar with this exercise, we explain how it is done correctly.To begin to tilt the body, and, picking up a dumbbell, execute them one by one thrust to the chest.Like other best exercises for the shoulders, it has some of the nuances: the elbow arm, lifting dumbbells perpendicular to the body set aside.Do not rush to take the maximum weight - you can easily damage your shoulder joint.
second stage
Two weeks later, should change their training complex.The exercises will be the same, but the system will change radically their implementation.Now you need to choose a different weight easier.Just as in the previous exercise, the last repetition should be given a lot of stress.Each of the above exercise should be performed 13-15 times.
between each set to take a break in 30-40 seconds.The interval between exercises - one and a half minutes.It should train your shoulders three times a week.Be sure to arrange breaks between workouts this muscle group, so that they have time to recover.During the recovery, you can train other body parts, such as legs and abs.
precondition for rapid bulking shoulder girdle is a high-calorie diet: on radishes and dill, even with a strong desire massive muscles could not create.Meat, eggs, fish, milk - these products need to be in the daily diet.Those who dream of a significant increase in muscle mass, you should pay attention to the various additives, produced specifically for athletes.With proper use of them, you can achieve excellent results.
