This week we continue The Dragon’s Mega Mass Building Training Series with a post dedicated to the shoulders.The shoulder complex doesn’t just include the Deltoid muscles but the Trapezius muscles as well. They come together to give your frame a wide, strong and dominant look. Let’s take a quick look at what these muscles do:
Deltoids: The Deltoids are divided into 3 parts (or heads) that essentially handle all the lifting and rotating of your arms. What’s important for you to know is that these 3 heads are divided into Anterior (front), Lateral (side) and Posterior (rear) fibers. It’s important to train all three heads equally to have nice round capped shoulders.
Trapezius: The Trapezius is a large diamond shaped muscle that attaches to your mid back, fans out to the back of your shoulders and collarbone and extends all the way to the back of your head. The “Traps”, as they are called, give the impression of a thick neck and tall shoulders. They help with neck rotation, back and forth motion and raising of the shoulders (shrugging). *If you want great examples of extremely well defined (borderline scary) traps, Google actor Tom Hardy and MMA / WWE Athlete Brock Lesnar.
The “Shoulder Complex” consist of Deltoids and Trapezius Muscles
Some fortunate individuals were born with big broad boulders for deltoids and perfectly symmetrical diamonds for “Traps”. These guys have to do very little work to maintain them. The rest of us, however, have to adopt a complex training routine in order to get our shoulders to stand out.
Now, let’s get to work:
The Dragon’s Shoulders of Steel Training Program
Shoulder Press / Military Press: 1 Warm-up Set x 10 reps. 3 Working Sets x 5-7 reps.“Superset” with Lateral Dumbbell Raises: 4 Sets x 10 reps
Seated Bent-Over Dumbbell Lateral Raises: 4 Sets x 10-12 reps
Upright Rows (with curl-bar): 1 Warm-up Set x 10 reps.3 Working Sets x 5 – 7 reps
Dumbbell Shrugs: 4 Sets x 15 reps
“Arnold” Dumbbell Presses: 1 Warm-up Set x 10 reps. 3 Working Sets x 5-7 reps
Front Dumbbell Raises: 1 Warm-up Set x 10 reps. 3 Working Sets x 10 reps
Reverse Cable Flys: 1 Warm-up Set x 10 reps. 3 Working Sets x 10 reps
Dumbbell Shrugs: 1 Warm-up Set x10 reps. 3 Working Sets x 5-7 reps
Machine Shoulder Press: 1 “Failure” set: Do as many as possible until failure!
As with your chest workout, you should aim to work out your shoulders every 5 days. You must work them hard at least once per week in order to make them grow. Warm-up sets get your muscles loose and prepared for the heavy workload. Don’t skip them! Each “Working” Set should be at least 5 – 7 reps, at about 80% of your 1 rep maximum. Make each repetition strict. Squeeze those muscles and go slow. If you are able to lift 7-10 reps during each set then it’s time to add on more weight. Be sure to push yourself by resting no more than 2 minutes between sets. Finally, remember, the only way you will get big is to eat big! That means lots of lean protein and proper complex carbohydrates. Need help? Go here and send me a message.
Now get to it!
Dream Fit. Live Fit.
Actor Tom Hardy has very well defined Trapezius and Deltoid Muscles. Great exercises to develop your shoulders and neck include Military Press, Shrugs, and Dumbbell Raises!
This week’s post begins the first of The Dragon’s “Monster Mass Building” Training Series. For the next four weeks I will provide a workout program designed to add tons of lean muscle onto your frame. There will be one program per body part consisting of 2 different workouts that you will do for 6 weeks each. If you’ve been feeling like you’re stuck with your workouts and you want to get bigger and stronger, be sure to follow each program consistently for all 12 weeks.
My very first program is geared toward developing your Chest. Ah, the chest. Besides your arms, nothing oozes masculinity like a well-defined voluminous chest. It’s a universal symbol of strength and what separates the men from the boys!
The human chest is composed of the two Pectoral muscles:
Pectoralis Major: This is the “upper” portion of the chest and covers most of it’s surface area. It attaches at the sternum (the breast bone) and the clavicle (collar bone) and stretches from the center of your body to your shoulder.
Pectoralis Minor: This is the “lower” portion of the chest and covers approximately the lower 1/3 of the surface area. It also attaches at the sternum and the upper ribs and also stretches to your shoulder.
The two muscles of the chest: Pectoralis Major Pectoralis Minor
Each of these muscles can be worked together with traditional exercises like the bench press and push-ups. But to get a well defined, full chest you will need to attack it from all angles. Let’s find out how to make this happen…
The Dragon’s Shirt Destroying Chest Program:
Bench Press: 1 Warm-up Set x 10 reps. 3 Working Sets x 5 – 7 reps
Incline Dumbbell Press: 3 Working Sets x 5 – 7 reps
Flat Dumbbell Flys: 4 sets x 8 – 10 reps
Push-ups: 3 sets x 10 reps
Incline Bench Press: 1 Warm-up Set x 10 reps. 3 Working Sets x 5 – 7 reps
Decline Bench Press: 1 Warm-up Set x 10 reps. 3 Working Sets x 5 – 7 reps
Flat Dumbbell Press: 4 Sets x 8 – 10 reps
Dips: 3 Sets x 10 reps
You should aim to work your chest every 5 days. If that’s not possible you must train it at least once per week! The Warm-up set listed above is designed to get your muscles loose and prepared for the heavy workload. Each “Working” Set should be 5 -7 reps, at about 80% of your 1 rep maximum. If you are able to lift 7 reps during each set then it’s time to add on more weight. Be sure to push yourself by resting no more than 2 minutes between sets. Finally, be sure your diet reflects your new lifting habits. Remember, in order to get big, you gotta eat big!
Follow this program and chisel out the chest of A Greek God!