In the first article on “Finding what works for you” I discussed the best exercises for me in terms of increasing muscle growth and strength in my legs. This time I will discuss the most productive exercises for my shoulders and arms.
For many years my usual shoulder workout used to consist of some form of presses, followed by lateral raises, DB or BB shrugs and bent raises. However, the wide shouldered and full “pumpkin shaped look” to the deltoids was nowhere in sight. My front deltoids were already much more developed compared to the side and rear aspects and I knew a different approach was needed. So I looked at texts on deltoid anatomy, function and their attachments, read magazines, books and the internet and found some real gems.
The legendary “Iron guru” Vince Gironda had some unique ideas on deltoid training as well as one of his protégés Larry Scott the first Mr Olympia. They emphasised the lateral deltoid with a movement that was a cross between a Lateral raise and DB upright row. (Go to Youtube and put in Larry Scott shoulders to see his unique spin on presses, lateral and bent raises). I got rid of presses and began experimenting with DB side rows. Straight away I noticed a difference in the look of my shoulders; the movement allowed me to use more weight, have better muscle synergy (I could utilise the more powerful trapezius muscles to assist) and I got a far better pump in the side deltoids. I perform the side rows at different angles to effectively hit the rear aspects of my deltoids better too. Did my front deltoids disappear because of dropping presses? No, they still got plenty of indirect work from side rows (depending on the angle I do them) and chest exercises.
I found that DB leaning side raises were also effective because they removed the weaker supraspinatus (rotator cuff muscle that initiates abduction of the shoulder joint) out of the movement and allowed me to use more weight to hit the side deltoid hard. (I also lean slightly forward on this exercise so the side deltoids are better isolated). I also incorporated a stretch position exercise as some research has indicated that stretch position exercises have the potential to amp up muscle growth. The DB lying side raise fitted the bill for this and has definitely helped my side and rear deltoids grow.
The BB Back shrug made famous by Lee Haney (8 time Mr Olympia) is a great trapezius exercise but I found that with a little more emphasis on shoulder extension as opposed to scapula elevation (moving shoulder joint back and flexing at the elbow joint instead of shrugging) that it really hit my rear deltoids hard. These exercises have become the back bone of my shoulder workouts and I am pleased to say my deltoids are bigger, wider and more balanced as a result.
My favourite exercise for my trapezius is the Deadlift, but I also get a pump in the traps from the heavy side rows and BB Hack squats too.
Everyone wants bigger arms and your potential for arm growth can be influenced by your genetics, muscle attachments, joint size and training (and thinking-a topic I will discuss at a later date). I have short muscle bellies and small joints so I have to take these factors into consideration when choosing exercises. As mentioned in another article I have also found common (and very productive for some) exercises such as the standard Barbell curl, Preacher curl, Skull crushers and Triceps pushdowns to be unproductive for me for several reasons; they put too much stress on my joints, I don’t feel strong in them and it is harder to get a mind muscle connection compared to the exercises below.
My favourite triceps exercises:
With Weighted Dips I stay vertical while using the maximum weight possible for at least 10 repetitions. I pulse in a smooth controlled fashion in the middle of the range of motion; never locking out at the top or going too low at the bottom (Upper arm does not go below parallel).
DB pullover Ext is a cross between a dumbbell pullover and skull crusher. I feel this perfectly in my inner head (the meaty part that looks good in the front double biceps shot). It has all the benefits of skull crushers but without the stress on the elbow joint.
Triceps push outs are just like triceps pushdowns except you lean forward more at the hip and your elbows are pointed towards the weight stack of the machine you are using instead of straight down. I want to again emphasise the meatier inner head of the triceps and I feel this is a good alternative to the above exercise.
My favourite biceps exercises are:
DB Curls are a great natural movement because you can utilise the brachialis when the palms are facing your body (muscle in between bicep and triceps) to overcome the initial inertia of the movement and it trains both functions of the biceps which is to flex the elbow and supinate the hand (Just make sure your palms are facing towards you at the top and your little finger is slightly higher too).
DB Spider curls are preacher curls completed on the vertical or the opposite side you normally use on the preacher curl attachment. I have used the foot pads of a horizontal back extension machine too. Complete one arm at a time.
I really feel Reverse cable curls in the lower aspect of my biceps and in the brachialis and it always gives me a huge pump. It also works the extensors of the forearms too. Just don’t get too excited with the amount of weight you use though.
My favourite forearm exercises are the BB forearm curl which looks like the start of the BB Back shrug except you keep your arms straight and flex your wrists up towards your forearm as high as you can and lower (only a small range of motion but nonetheless hits the forearm flexors hard). The other is Cable standing wrist curls which I set up on a low cable attachment with a normal D handle. I stand side on to the weight stack and cable while holding the D handle in one hand. From this position I flex the wrist towards the forearm and repeat till failure (make sure you keep elbow extended throughout). Another effective variation is DB standing wrist curls which can be done with both arms at the same time.
If you have found the typical shoulder and arm exercises haven’t cut it for you in terms of muscle growth or strength give some of these exercises a try. Just remember find exercises you feel strong in and can feel in the muscles and not the joints, use a variety of training techniques like different: rep speeds, rests in between sets, volume, increasing weights, etc………………… so your muscles keep adapting and don’t be afraid to modify exercises to suit you better. If you take this approach towards your weight training you will not only make better gains but you will also increase the chances of a longer and healthier training career.