As much as anyone may enjoy the idea of building barn door delts, the reality is that no one wants to live with such inconvenient mass. It would turn any fellow into a bumbling shelf-duster who needs to walk sideways to get in a room.
Of course, the perfect wardrobe for a barn-door delt would also be sleeveless t-shirts. Maybe you can make yourself look just shy of a barn-door shoulder guy, but when you complete this workout you can still enjoy the new t-shirt wardrobe.
Maybe you do not have the aim to become a cartoon character and who does, really? Here is a way to get shoulders that are defined, nicely sized and perfectly striated. This is done by developing all three heads of muscle in the shoulders. Here is how you can accomplish this goal.
Start this workout on its own or pair it with a workout for triceps and biceps every five or seven days. The real workout for the delts starts with presses. It moves next on to raises, targets each head with a start on the often neglected rear delts. It ends with a burnout that may be so powerful you will have trouble putting on any kind of a shirt for a day or two.
Start with the presses. Do a light warm up of 20 reps, then pyramid your sets in 15 reps, 10 reps, eight reps and, finally, five reps. Do them in a power rack to help yourself in case your delts give way before you hit five.
Follow up these presses with seated dumbbell shoulder presses. Keep your palms facing each other for the whole set for a different feel than barbell forward-palms position. Aim for reps that will have you exhausted by the time you get down to the golden five.
Now, you can move on to this superset of lateral raises and reverse flies. You will finish on a pec-deck with the reverse setting on purpose as the machine is more forgiving to your delts as they tire out. This helps you keep good form and momentum and helps minimize any bouncing. Do not rest during the exercises. When you pause during the supersets, do so for 30 seconds or less.
Next, it is time to do a tri-set of dumbbell laterals, one-arm raises, and upright rows. Keep the order as this is made to focus on training the side heads before the anterior. You will finish with a pump set of rows that you should go for until you fail.
The last stop is the seated machine press. Do one long drop set and work your way down the stack until a 20-pound weight feels like a ton to your trembling shoulders. Now, leave the gym and exit the door without moving sideways – for now.
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