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|Champion Dynamite Deltoids Mak Attack Style|
|Written by Laura Mak|
At any competition, one of the first muscle groups the judges look at is the deltoid. Whether you are competing in fitness, figure or bodybuilding, you must have great delts! The shoulders should appear to be broad and round.
Dynamite Deltoids Mak Attack Style
As a fitness competitor, I train extra on my shoulders because of the routine rounds. Primarily I like to train quickly, with moderate weight, and high reps. I spend about 30-40 minutes of weight training and concentrate more time with cardio and routine training during competition preparation.
I do not utilize what is commonly known as "light weights" because that is not efficient for my body type. By using moderate weights my body's condition continually improves. I have a significant amount of muscle mass, therefore, the higher repetitions continue to increase muscular endurance, which again, helps with the high intensity routine rounds.
When training for a fitness competition, it is important to use exercises that are both single joint and multi joint exercises. I select two to three of each type exercise. In addition, I choose a mix of dumbbells, barbells, cables and machines. Include a variety of these exercises between several shoulder workouts. You may not get in one of each of the above mentioned exercises in every workout but you can alternate the exercises you utilize each week.
I like to use a circuit training style. This is defined as two to three exercises back to back without rest. When training myself or clients, I always incorporate "active rest". I select an abdominal exercise and use that between the two body part exercises. I find this is an easy way to get in a great abdominal workout. It also keeps my heart rate slightly elevated.
To begin training, I start with a multi joint exercise then progress to a single joint. For example, the shoulder press and the front raise. The shoulder press can be completed with a machine, barbell, or dumbbells. Take your pick and use another piece of equipment the next time you do the shoulder press. A key point to remember with the shoulder press is bring the bar or dumbbells down to where the elbows bends about 90 degrees. If you bring the elbows down too much further this can cause stress on the shoulder joint. The shoulder press utilizes the anterior and medial deltoid along with the tricep as a secondary muscle group.
The front raise can be executed with the barbell or dumbbells. Keep the elbows slightly bent, because you never want to lock out the arms. Lift the dumbbells up to horizontal or slightly above. If you are using dumbbells you can add a slight quarter turn with the dumbbells. The hands begin facing the sides of the body and at the top of the movement the palms of the hands face the floor. This is a movement similar to pouring a cup of coffee. This exercise concentrates primarily on the anterior deltoid.
The next group of exercises is the upright row and the rear delt lift. The upright row can be achieved with the barbell or the cable. Keep the hands about shoulder width apart. If they are close it can cause stress on the shoulder joint. The most important part of this movement is to end with the elbows above the shoulders. As a trainer, many times I have corrected clients or gym members because their elbows were too low. I see elbows that are barely shoulder level. This is not giving the maximum amount of benefit to the exerciser. The primary muscle groups used in the upright row are trapezius and posterior deltoid, along with the biceps as secondary muscle group.
The rear deltoids exercise can be performed with a machine or dumbbells. I like to use the dumbbells and do the exercise in a seated bent over position. In the seated position my back is supported and I can concentrate more on the rear deltoid. The elbows should remain in a stationary position with a slight bend through out the entire movement. The wrists should come slightly passed the shoulder line. It is important to squeeze through the shoulder blades at the top of the exercise. The primary muscles used in this exercise are the posterior deltoids.
The final exercise, which is my favorite, is the lateral or side raise. I like to use dumbbells on this exercise. Again, the elbows should remain in a slightly bent position. It can be performed with a 90-degree bend in the elbow, but this changes the concentration, and makes the exercise less difficult because the dumbbells are closer to the body. Lift the dumbbells up to horizontal or slightly above. I like to add a slight downward twist with my hands as I arrive at horizontal. Again, this is like pouring a cup of coffee. This is a more advanced step in this exercise. The primary muscle used in this exercise is the medial deltoid.
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