Working out your Shoulders with TalktoaNerd.com

The Importance of Weekly Shoulder Workouts

Incorporating weekly shoulder workouts into your fitness regimen is vital for developing upper body strength, enhancing stability, and improving overall athletic performance. The shoulder muscles, including the deltoids and rotator cuff, play a key role in a wide range of movements, from lifting and pushing to throwing and reaching.

By regularly targeting these muscles through exercises like shoulder presses, lateral raises, and front raises, you can build a strong, well-defined shoulder area that not only looks great but also supports better posture and reduces the risk of injury.

Strong shoulders improve functional strength for everyday activities and are essential for performing well in various sports. Moreover, a dedicated shoulder workout routine can enhance your upper body symmetry and strength, contributing to a more balanced physique and boosting your confidence in your fitness journey.

Shoulders

A.K.A. Best for filling in your T-shirts

A.K.A. Hurt the Most

- The best thing I can advise anyone to do first on shoulder day is go straight to military press with a barbell or heavy dumbbell for the most weight after performing your dynamic stretches also known as active stretching of course or running/ stairs.

I always perform heavy shoulder presses as my first set because it is the best way to grow size in your shoulders and while I'm not fully fatigued I can do more weight and can get stronger. It also helps warm up the rest of my arm so I can go heavy or burnout more on workouts following.  After this workout I can improvise what I have focused my goals towards.

If I am cutting for a trip I will simply go into a caloric depletion for my diet, do more cardio, and do more reps to really get a sweat going on. 

(Since I am a little more endomorphy this is typically what I do in the gym always.)

If I am bulking (on purpose) I will simply eat more whole foods with lots of fat, possible start a keto diet cause I love food and can get carried away, and focus on more weight to really feel a pump at the gym.

- Heavy Military Press: Best workout for Shoulders. Pyramid rep to set ratio. 8 rep x 6 rep x 4 rep x 2 rep

Variations: This can be done sitting down or standing up (Be careful hurting your back while standing). This can also be done with dumbbells, machine, or the barbell which I prefer. 

- Lateral Raises: Great shoulder workout. Hold Light dumbbell to your side and raise. 10 rep x 8 rep x 8 rep    

- Front Raises: Another great workout to fill out your shoulders and prevent future injuries.

- Shrugs: Traps are part of your shoulders, but mainly apart of your back. I like to shrug on shoulder days.

-Upright Rows: Best for deltoid work, trap work, and biceps. I prefer to perform with an EZ bar.

- Decline Pushups & Dips: Great for burnout.

If you need help with anything email me at prayandaustin@gmail.com or support us at DexsterX.com