Mighty shoulders! Discover how to attain them!

During shoulder training, there are many aspects that need to be considered. It is important to follow a few rules. Shoulder training is simple as long as the person training is consistent. Otherwise, no progress will be noticed. I love strength training and when I write about strength training, I mean the range of 3-5 repetitions in the basic exercises, but that does not mean that I can ignore the so-called pump training. This type of training also works. The ideal solution is to combine all the arm training methods and to observe which type of training has the greatest impact on us. It is worth paying attention to the Chinese school of weightlifting, which has an impact on the development of strength and aesthetic appearance. It is known that Asians have a delicate build, but when looking at athletes from China, it can be noted that they are very well built. From their training schedules, much can be learned, and one of the things is that, apart from lifting heavy weights in the main exercises, they also perform isolation exercises. Yes, Chinese athletes perform isolation exercises such as lateral raises with dumbbells, triceps extensions, and bicep curls. The training consists of a large number of accessory exercises such as rowing, pull-ups, and other variations with higher repetition ranges and greater volume. Why do athletes who train weightlifting devote time to bodybuilding exercises? They know that it is the muscles that lift the weight - if you have more developed muscles, you can lift a heavier weight, of course, provided that your nervous system is able to engage the right muscle fibers. Of course, if we add 50 kg to each exercise (e.g. push-ups), we will have to build a lot of muscle mass to lift this weight. This is obvious, but let's not forget that the entire shoulder complex is quite delicate. Adding weight at all costs can lead to injuries, which means that the shoulders may not be built up at all, so we must approach this carefully and sensibly. A well-structured training program is needed.

As previously mentioned, the shoulder muscles are delicate, due to the entire shoulder joint complex being the least stable joint in the body and having an exceptionally intricate anatomical structure. There are numerous muscles here responsible for the stabilization of the shoulder blade, which also means the stabilization of the bicep muscles. Tendons and joint capsule serve as static stabilizers, whose job is to restrict movement and rotation of the arm in the socket. The most important frontal stabilizer is the lower arm ligament. Muscles provide dynamic stabilization, when it comes to the arm joint. During contraction, they have the task of increasing the stiffness of the joint capsule, which results in an increase in the stability of the shoulder. Elasticity and universality of muscles enable them to give the forces acting on the arm joint the correct direction. The shoulder blade is also an important component of the arm joint, as the state of the muscles responsible for its function significantly affects the proper functioning of the shoulder. For this reason, it is worth training all the components of the kinematic chain, if someone wants to practice sports for many years. The lack of development of the shoulder muscles can be caused by the presence of large force disproportions in the muscle system, known as muscle imbalance. Stronger muscle parties begin to take over the functions of weaker ones, which can lead to injuries. It is extremely important to train the shoulders (and not just the shoulders) from many angles. One should not limit oneself only to lifting weights above the head, as one mainly engages the front part of the shoulder muscles in this way, and neglects the middle and back parts. Most people also forget about proper training of the rotators, which form an important part of the correct positioning of the shoulder blade, which directly affects the development of the shoulder muscles. Poor exercise volume, inappropriate training periodization, or poorly chosen exercises often result in the shoulder muscles not growing.

I would very much like to write that Exercise X is the perfect solution for building powerful shoulder muscles, and everyone should do it. Unfortunately, it doesn't work that way. Considering the type of muscle fibers that cover our arm and shoulder muscles and individual predispositions, everyone should find the best pattern that works for them. Unfortunately, the matter is not that simple. There are a vast number of shoulder and arm exercises, as well as machines that seem to be ideal. According to our opinion, as well as those who research in this field, the development of shoulder muscles depends on the correct force ratios in the elbow joint and the training volume. If we had to list the best exercises that contribute to the development of shoulder muscles, they would be: – Face-Pull (pulling the cables to the forehead), – Y-Raise, T-Raise, I-Raise (shoulder raises), – Military Press (military press), – Cable Lateral Raises (lateral shoulder raises), – Dips (dips). Thanks to these exercises, the shoulder training should be complete. Considering the possibilities of range of motion, volume, repetitions, speed, weight, and the introduction of separate methods such as rest-pause and drop-set, the above-mentioned exercises should be the most effective. There are also exercises included here that have a positive impact on preventing shoulder muscle injuries.

If we want to perform a proper shoulder workout, we recommend using the RAMP system: R – raise – to increase body temperature – e.g., performing rowing exercises for 5 minutes, A – activation – activation of the muscles that will participate in the training (in this case, the rotator or quadriceps muscles) – e.g., Band face pull with external rotation – pulling the rubber band towards the face with external rotation, M – mobility – mobilization that will be directed towards the chest to minimize the effect of protraction and elevation of the scapula – e.g., push-ups on a bench or chest stretching against the wall, P – potential movements – potential training movements that we will perform during the training or similar movements – e.g., classic push-ups or pull-ups on rings.

A training aimed at expanding the chest muscles should not only include strong strength elements (1-5 repetitions) and strength training (+15 repetitions) but also preventive exercises that prevent injuries and promote shoulder health. This allows for a comprehensive and complete approach to training. The training plan should focus on both heavy weightlifting and exercises with lighter weights that focus on executing precise movements. It is important to remember that the chest muscles consist of 50% fast-twitch fibers and 50% slow-twitch fibers, which is why they should be trained in a broad range of repetitions. For example, the number of repetitions when performing lateral arm raises can vary between 6-8 and even 15-20. An important aspect is the so-called TUT (Time Under Tension), which is crucial for muscle growth and should last 20-40 seconds during training.

Upon thorough consideration of all the aforementioned aspects, we can be certain that our shoulders have undergone appropriate and safe training. While working out this muscle group, we can adjust the scope and variety of exercises according to our preferences. The crucial factors that determine success are correct technique, a gradual increase in training volume, and exercises taking into account diverse tissue types and individual shoulder muscle actions. Let us not forget to influence the key factors.

From diverse ranges of repetitions and time under muscle tension, through drop sets and mechanical drop sets, to incomplete repetitions, forced movements, and pauses during movement - all these aspects will undoubtedly contribute to a positive impact on muscle growth. Machines will be an irreplaceable tool here, as they allow for easy execution of all individual exercises without the need to switch dumbbells, remove or add weight to the bar.

It is not recommended to be overly attached to any exercise (other than the fundamental complex exercises) as it will not yield the desired results in the long run. An intriguing approach is to perform exercises in so-called supersets, for example, by executing squats with a barbell, then performing the same exercise with dumbbells, and finally carrying out squats without any load. This way, all the main muscle groups in the legs will be appropriately engaged, and the entire exercise series can be performed in one place.

If we're not trilaterists in search of the mightiest grip, we remind ourselves to modify the width and type of grip. One can always opt for the overhand or the underhand, the grips: narrow, neutral, coarse. Even changing the bar to dumbbells offers a different incentive for muscle growth.

When carrying out the given exercise, we can do it using a strap, a hammer, a machine, a rubber, or an extraction line. This allows us to target the muscle area from various angles and find the most optimal version of the exercise that will facilitate our development. Other exercises can be found in the Exercise Atlas, such as: -seated press using dumbbells; -standing press using dumbbells; -side raises seated using dumbbells; -side raises descending standing using dumbbells; -side raises using dumbbells leaning on a bench.