It is possible that our practice routines within the fitness realm can lead to some very profound changes, particularly with muscle development. Again, this is something that will be especially true for the deltoids, that hardest region to develop in the muscle group for many. This can equate to big growth when modifying your approach to training with the knowledge of the anatomy of deltoids and their training, as experienced by those who had phenomenal progress under one year of targeting the deltoids.
The deltoids, or delts, are not just another muscle group. They are critical in sculpting the appearance of the upper body and giving that look of broad shoulders so often sought after. However, for a long time, it was neglected by many followers of fitness, possibly influenced by some dogmas of training, not giving to certain aspects the importance they deserve. One such myth is that the anterior delts don’t need isolated training, as they get worked during pressing movements.
Similarly, understanding how the fibres in the heads of the deltoid run will serve to get a more productive workout, which further emphasizes the imperative of customizing one’s approach to this unique muscle group.
The information below on this page was thought out by Ryan Humiston. His YouTube channel has become one of the fastest-growing fitness channels out there with more than 1.9 million subscribers and more than 226 million video views.
So let’s go and find out how to grow massive shoulders fast with his expertise and workout.
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How to Grow MASSIVE Shoulders Fast
Okay, if you don’t want to spend too much time reading and understanding the reasoning behind Ryan Huminston’s awesome workout to build massive shoulders fast – if you just want to do the workout and see it for yourself – here it is:
Cable Side Laterals in the 45-Degree Scapular Plane
This variation of the traditional lateral raise involves performing the exercise in a 45-degree scapular plane, which is more anatomically aligned with the deltoid’s natural function. This adjustment in angle not only reduces the risk of impingement but also ensures a more focused contraction of the deltoid, particularly targeting the lateral head. By maintaining a path that follows the scapular plane, you engage the muscle fibers more effectively, promoting better growth and strength development.
Wide Grip Smith Machine Upright Row
The wide-grip upright row, particularly when performed on a Smith machine, allows for a controlled movement that can significantly target the deltoids’ lateral and anterior heads. The wide grip helps shift the emphasis away from the trapezius muscles and more onto the shoulders, providing a unique stimulus for deltoid growth. However, it’s essential to perform this exercise with proper form to avoid any undue stress on the shoulder joint.
Single-Arm Rear Delt Raise
Isolating the rear deltoid can be challenging, but the single-arm rear delt raise effectively targets this often-neglected muscle area. By focusing on one arm at a time, you can ensure that the intended muscle is doing the work, reducing the involvement of the larger, more dominant muscle groups. This exercise enhances muscle balance and symmetry, critical for both aesthetics and shoulder health.
5 Shoulder Exercises You Should Be Doing
Source: Courtesy of CrossFit Inc.Single-Arm Side Lateral Machine Rear Delt
Utilizing a machine for rear delt exercises can provide consistent tension throughout the movement, which is beneficial for muscle growth. The single-arm aspect allows for focused attention on each rear delt, ensuring that both sides of the body are worked equally, promoting balanced development and reducing the likelihood of imbalances.
Single-Arm Slightly Supinated Dumbbell Press
This variation of the dumbbell press involves a slight supination, or inward twist, of the wrist, which can shift the focus more onto the anterior deltoid. The single-arm approach ensures that each side works independently, preventing the dominant side from taking over and ensuring even development across both shoulders.
Poor Man’s Viking Press
The Viking press is a formidable shoulder exercise, and the “poor man’s” version can be improvised with standard gym equipment. This exercise simulates a pressing movement overhead, engaging the entire deltoid complex. By adjusting the grip and angle, one can target different parts of the deltoids, making it a versatile addition to any shoulder workout.
Read Also: 15 Best Shoulder Exercises for Muscle Growth (and How to Use Them)
Incorporating these exercises into your shoulder routine offers a balanced and comprehensive approach to deltoid development. Each exercise targets the deltoids from unique angles and activation patterns, promoting optimal growth and functionality. When executed with proper form, a consistent regimen, and a focus on progressive overload, these exercises can significantly enhance the size, strength, and shape of your deltoids, contributing to a more aesthetically pleasing and functionally robust upper body.
Watch the video below from Ryan Huminston to fully understand how to perform each exercise and, finally, how to grow massive shoulders fast with his workout.
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.