Selen Dar

Muscle-Building Workout and Diet

Hey, what’s up guys? Sean Nalewanyj, of
here. And in today’s video lesson, I want to give a brief overview of proper shoulder
training. If you’re looking to build an impressive to see properly developed shoulders are an
absolute must. They’ll cause your upper body to appear wider and thicker. And will help
to create that v-tapered look that all bodybuilders strive for. Proper exercise selection is the
cornerstone of any effective shoulder workout. Choose the wrong exercises or execute them
incorrectly, and you’ll end up shifting the stress off of your shoulder muscle and onto
other surrounding muscles such as your chest, your traps and spinal erectors. Not only that,
but your chances of injury will be increasing as well. So, in this video, I’m going to outline
the three best shoulder exercises for overall development, and give you some quick tips
to maximize their effectiveness. So, the shoulder contains three separate heads which perform
the function of lifting and rotating the arm. You have the anterior head, which is the front,
the medial head, which is the side and the posterior head, which is the rear. For maximum
development, all three heads need to be properly stimulated. And this is accomplished using
two different movements. You have overhead presses, and you have raises. The overhead
presses stimulate the anterior and medial head, while the raises isolate each individual
head depending on how they’re performed.  Front raises will stimulate the anterior head,
side lateral raises will isolate the medial head, and rear lateral raises will isolate
the posterior head. For optimal shoulder development, there are three main exercises that you should
be placing your focus on. The first is the seated overhead dumbbell press. Many lifters
use the military press as their core movement, which is an overhead press using a barbell.
But the dumbbell press is superior for a few very important reasons. Firstly, military
presses shift most of the focus onto the anterior head with minimal involvement from the medial
head. And this is because military presses lock your arms out in front of your body.
With the dumbbell press, the movement starts with your arms out to the side, which allows
you to involve both the anterior and the medial head. Secondly, dumbbell presses allow your
arms to move through a more natural range of motion. The barbell locks your arms into
a fixed movement pattern which increases your chances for shoulder injury. And third, dumbbells
allow each arm to move independently. And this allows for balanced development of each
shoulder since one arm can’t cheat for the other. So, here are three really good tips
to get the most out of your seated overhead dumbbell presses. The first tip is when you
press the dumbbells up, stop just short of locking out your elbows. This keeps the tension
on the shoulder throughout the entire movement. And it also reduces your chances of injury.
The second tip is to make sure that you lower the dumbbells all the way back down to shoulder
level. A lot of lifters end up performing partial reps by only bringing the weights
down until their upper arms are parallel to the floor. Performing only the — only the
top half of the rep reduces shoulder involvement and actually uses mostly triceps. And the
last tip is to keep your lower back relatively straight. When you place a large arch in your
lower back, you end up shifting the tension onto your chest while minimizing shoulder
involvement. So, the second exercise that you’re going to want to include are side lateral
raises. Side lateral raises are a very important exercise, because they’re the only movement
that allows you to directly isolate the medial head of the shoulder with minimal involvement
of the anterior and posterior head. You can perform your side laterals using dumbbells
with both arms at the same time or a cable doing just one arm at a time. And if I had
to choose one, I’d recommend going with the standing cable side lateral. And this is because
cable side laterals keep the tension on the deltoid throughout the entire movement, whereas
at the bottom of a dumbbell side lateral, there is almost no tension on the shoulder
muscle at all. So here are a few tips for maximizing the effectiveness of your side
lateral raises. First, stick to slightly lighter weight and higher reps for all side lateral
movements. Going too heavy, puts a lot of stress on the shoulder joint, which is an
area that’s very susceptible to injury. In addition, using excessive weight brings other
muscles into play such as your traps and spinal erectors, and reduces the tension on the medial
deltoid. Utilize a rep range of 8 to 10, going as high as 12 if you prefer. Secondly, in
order to minimize the involvement of the anterior head, focus on leaning slightly forward, keeping
your shoulders down and back, and pulling the weights up using your elbow and your pinky
finger rather than your hand. Thirdly, keep your abs tight and flexed throughout the entire
movement as this will take your spinal erectors out of the equation, and shift even more stress
onto the medial head of your shoulder. And finally, only raise the weights up until
your upper arms are parallel to the floor. Going any higher than this simply recruits
the traps and provides no additional stress on the shoulders. And the final exercise that
you’re going to want to include are bent over rear lateral raises. Rear lateral raises isolate
the posterior head of the shoulder to round out your overall shoulder development. Most
lifters tend to have an imbalance between their anterior and posterior deltoids due
to an over-emphasis on pressing movements. And for that reason they’re probably a good
idea to include for most people. As with side laterals, your rear lateral raises can be
performed using either dumbbells or a cable. And again, because the dumbbell variation
provides no resistance in the bottom position, cables are probably going to be a better overall
choice. So, in order to make sure that you maximize the tension on your posterior deltoid
without involving other muscle groups such as the traps, mid-back and lats, make sure
to employ the following tips. Firstly, focus on pulling with your elbow rather than your
hand. Secondly, allow your shoulders to relax and hang slightly forward throughout the entire
exercise. If you allow your scapula to retract even slightly, it shifts the tension away
from the shoulder and onto the muscles of the back. And finally, stay away from heavy
weight, low rep sets. And stick to a rep range of 8 to 10, going as high as 12, for the best
results. Now, what about front raises? Although these are a very common exercise you’ll see
being performed in the gym, there’s actually no real reason to bother isolating the anterior
head of the shoulder using front raises. The anterior head is heavily stimulated on all
of your basic pressing movements for both chest and shoulders. And for that reason,
it really doesn’t require any direct stimulation. Over-developing the anterior head is actually
dangerous, because it causes the shoulder blade to roll forward, which increases the
chances of rotator cuff injuries. So, for complete and well-rounded shoulder development,
all you really need is a basic seated overhead dumbbell press, a side lateral raise, using
either dumbbells or a cable, and bent over rear lateral raises, again, using either a
dumbbell or a cable. And just as important as it is to choose the right exercises, it’s
equally important to make sure that you utilize proper form at all times. Although the movements
themselves are fairly straightforward on paper, any small errors can easily take the stress
off of your shoulders, and place it onto surrounding muscles. So, make sure to follow the tips
that I outlined in this video to ensure that you’re getting the greatest shoulder stimulation
possible while keeping your joints safe at the same time. So, I hope you found the tips
in this video lesson useful. If you did enjoy the video, please make sure to leave a comment,
hit the like button and subscribed to stay up-to-date on feature videos. Also make sure
to download your free 28-day mass building plan, which includes a free workout plan,
meal plan and supplement plan over on The link to that is in the description box
below. And make sure to join the Elite Impact Lab’s Facebook page, where we do free supplement
giveaways every Thursday night. So, thanks for watching this video lesson. And I’ll talk
to you again soon with more free tips.

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