Shoulders: diamond delts; cap off your physique with flawless delts - The Total Package

Muscle & Fitness/Hers, Dec, 2002 by James A. Tindall

Each of us has a bodypart that we feel is our benchmark, the best of what we have, the easiest to bring up. Maybe it's your quads, your abs or even your biceps. Yet there's one particular bodypart that, when trained properly, can add new dimension to your physique, giving you that tapered, hourglass presentation. Well-developed and defined delts can complete the look for some and even create the look for those whose physiques are a work in progress. Strong, shapely shoulders add depth and width, giving the appearance of a smaller waist and hips. And we all know that's a good thing! So if you want a fit, sensual look, try these exercises that'll have you looking great, starring at the top!

the exercises

Although many exercises can strengthen and build great shoulders, the ones described here are considered some of the most important. These movements have the potential to not only build and strengthen but also add shape and symmetry. Beginners should choose two shoulder exercises each session; intermediate and advanced exercisers should choose 3-4. Generally speaking, training shoulders once a week should be enough. However, if yours are particularly stubborn, try a month where you train them twice a week, alternating between heavy and light days. To continue making progress, change the variables of your workout each time, including choosing different shoulder exercises, changing the order in which you do them and varying your weight loads.

the numbers game

You're probably wondering how much weight you should use, and how many reps and sets you should do. After training hundreds of athletes, I've learned that there are no definitive answers, but the following general guidelines will assist you.

How Heavy? This depends on many factors, though the best indication of weight selection is the number of reps you plan to do. As you may expect, the heavier the weight used, the fewer number of reps you'll be able to complete. If you're unsure what weights correspond with these rep ranges, pick what seems to be a light or moderate weight and experiment, going up or down depending on your goals for that workout.

How Many? This, too, depends on many factors; as you train, you'll learn more about the number of reps you should do to reach your goals. Here, a general rule of thumb applies: When training, use a lighter weight to do 12-15 reps, moderate weight for 8-12 reps and heavy weight for 5-7 reps. Experiment with a variety of weights to determine what you should use.

Unless you're a beginner building a base strength foundation, don't limit yourself to the standard three sets of 10 reps. Beyond the beginner stage, you can start to train in cycles, varying weight and rep ranges, going heavy on some days and light on others. Regardless of the number of reps you complete, we recommend performing 2-4 sets of each exercise, depending on your performance level and muscle group worked.

tips to train by

* Warm up before jumping into a progressive workout. Do one or two lightweight sets before beginning the recommended number of sets. Also, try finishing up with exercises that strengthen the rotator cuff muscles, such as the Y, T & Is.

* Regardless of fitness level, work hard enough to maintain a light sweat throughout the workout.

* Rest no more than 60 seconds between sets. This will help keep you motivated, focused and in constant motion. When lifting light or moderate weight, keep rest periods to 45 seconds or less.

* Don't work to the point of failure on every set. This can lead to overtraining, which can halt or even diminish your gains.

* Listen to your body. If you feel fatigued or develop an injury, reduce the weight load or work around it by exercising other bodyparts.

beginners

* Start by doing two sets of each exercise, and keep the rep range at 12-15.

* Use free weights rather than machines, which will help strengthen connective tissues.

* Learn proper technique and use correct form.

* Remember, health and fitness are long-term goals. Generally, you should begin to notice significant changes in your physique in about three months.

* Make these shoulder exercises a part of your full-body workout program.

intermediates

* Focus on technique and increasing intensity. About every two shock your body by increasing the weight on the last set(s) to boost your intensity level.

* Choose a weight heavy enough that you can perform only two sets of 10-12 reps and build from there.

* Mix other shoulder and related exercises so you achieve greater benefits. Examples include upright rows, lat pull-downs and shrugs. This can help you overcome plateaus and achieve even greater shoulder development.

advanced

* Don't push yourself to your limit every day. Include rest days in your program so your workout intensity varies.

* Vary your exercises and your routine, and incorporate high-intensity training techniques such as supersets and drop sets on some days. This can help stimulate even the most stubborn delts into growing.

lateral raise

This primarily works the middle deltoid, plus the front deltoid and upper trapezius.