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    Guaranteed Muscle Part 4: Shoulders
    Guaranteed Muscle Part 4: Shoulders
    Guaranteed Muscle Part 4: Shoulders
    Ebook155 pages2 hours

    Guaranteed Muscle Part 4: Shoulders

    By Richard Baker

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    About this ebook

    Part 4 of a comprehensive guide to building muscle for the average man on the street.
    Following on from the science of muscular growth and techniques detailed in part 1, this book gives a complete guide to building shoulder muscles and how to keep them growing.
    Exercises are fully illustrated with photographs, and tips included. Special attention is made to safe form and how to get the best out of each movement from hand grips to speed tips.
    Written from years of experience this book will guarantee results.
    This book does not even require a gym to be used, it shows all of the exercises you can do at home in your own time at your own pace, no special machines are required only a basic set of dumbbells and bar.

    LanguageEnglish
    PublisherRichard Baker
    Release dateMar 24, 2013
    ISBN9781301788958
    Guaranteed Muscle Part 4: Shoulders
    Author

    Richard Baker

    Young writer just trying to get information to those who need it for fitness, workouts and diet.

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      Book preview

      Guaranteed Muscle Part 4 - Richard Baker

      Chapter 1 Foreword

      This book is something I quite enjoyed writing; after arms, the one question I get asked most often is how do I get big round shoulders? The usual trap new bodybuilders fall into is doing nothing but the overhead bar press. After all, that exercise allows you to press the largest weight so it must follow that this exercise gets the biggest gains, right?

      Well not quite. You see you need to understand that the shoulders are made up of 3 distinct deltoid heads. Once you understand this you can then shape it to the desired look. I know you can’t change the shape of a muscle, but you can make certain heads more prominent than others. The side head is what gives you width, while the front head is what gives you an imposing ‘most muscular’ pose. The rear heads on 99% of people are severely underdeveloped and as such, this makes most peoples shoulders look 'off' as regards symmetry.

      If you work the rear heads hard you get a much bigger, fuller shoulder and any shoulder pose will look incredible. So the good news is that if you follow my guidance you will end up with symmetrical and imposing shoulders.

      Also, in regards to shoulders, you will be working them from all the angles you should, and thus you will not end up with imbalances that may cause you injury and posture problems. The shoulder and rotator cuff area can be a nest of vipers so to speak when it comes to niggling injuries and posture problems.

      Most people work the sides and front and this makes the forward lurch that most bench press monkeys have worse. There is a reason most yoga moves are designed to open up the upper back and correct this issue, the rotator cuff must be carefully strengthened to prevent injury in my opinion. This includes working tiny muscles that won’t show any size gains, it’s like building a house and ensuring the foundations are safe, stable and of good quality. Remember, this part of the guaranteed muscle guide will concentrate mainly on the exercises and how to do them. Remember that genetics, diet and rest all come into play as well as good sessions of resistance training when you want to grow big shoulders. There is no super-secret way to get huge shoulders in a few weeks other than hard resistance training with good form for a long period of time.

      Hopefully if you have studied part 1 of the guaranteed muscle guide you will know there are no short cuts to getting muscle. Of course there are techniques to get them to grow and keep them growing as I have already covered in part 1 of the guaranteed muscle guide books.

      The current trend of working shoulders in most magazines is kettle bells and wiggling heavy ropes about on the floor. The problem with these is that magazines will have you convinced that all you need right now is some kettle bells and rope, and then you can have huge shoulders in a month. Kettle bells won’t be flavor of the month in a year and the same companies selling them will then be telling everyone to buy normal weights as they have new stock to get rid of. The exercise industry is somewhat like the fashion business. They tell you what you should be buying, then as soon as sales drop off they condemn the things they just sold and tell you that now you need the new thing they are selling. This repeats, and is cyclical in that the same things come and go multiple times over and over. It’s a clever con job intended to maximize money extraction from consumers.

      How many times has the Olympic committee said the following? Ok on Olympic lifts we won’t use bars this year, it will be kettle bells Then at the next Olympics they decide its back to bars. It isn’t going to happen because they are not in business and only businesses need to manipulate your decision making process. The same technique is used for cardio at most gyms. Cardio is hard and people don’t generally like it and it can get boring. To counter this, they re-badge, rename and coin terms for cardio over and over. One month it’s called spinning, next its boxerfit, then body-pump, kendo-x, yoga-fit, dance fitness, and so on.

      Gyms love to continually rename something as simple as cardio. This increases consumer uptake and people think it’s something new when it is not. Cardio is simply moving about for a set period of time, it is irrelevant wherever you mimic a boxer a dancer or indeed spin the arms around on the spot pretending to be a wind mill!

      Back to the subject at hand, that being the shoulders.

      I would personally assert that to get big shoulders you need to work them hard and concentrate on all of the three heads which comprise the deltoid muscles. Further to that, you need to take out an insurance policy on your body by working the rotator cuff with light sensible weights. Also, you need to change your shoulder workout at least every 2 months. By that I mean completely scrap what you have been doing and re - design a new workout.

      If you do this, you will over time, get continual muscular development. Bear in mind however that if you are a very new beginner to weights I would ask that you do full body workouts for at least the first 6 months. Split training is not intended or recommended for beginners; I have covered why this is the case in part 1 of the guaranteed muscle guide.

      I would now like to spend some time explaining the shoulder muscles, where they are and how they work.

      The shoulder muscles are actually a complex set of muscles, from the rotator cuff muscles used to keep the joint in check, to the main movers known as the deltoids. The deltoids consist of three distinct heads but are still the same muscle. For this reason it is sometimes difficult to target one of the heads without getting some involvement with the other 2 heads, however, it is possible to train with the most emphasis on a certain head.

      The deltoid muscles work to help you to raise the arm to the front and side as well as move your arm outwards towards your back.

      tmp_c78e5fabde68c8de7fb7174eb1595c63_PQ4bck_html_4dde8d66.jpgtmp_c78e5fabde68c8de7fb7174eb1595c63_PQ4bck_html_5aaac0c.jpg

      The three heads of the deltoid give it the ability to create movement in a wide variety of angles. The anterior deltoid, which is more commonly referred to as the front deltoid, starts at the collar bone and connects to a point on the top of the arm bone the humerus (upper arm).

      This front deltoid heads primary role is to lift the arm upwards to the front. As an example of this movement, stand upright and place your hand on your leg. Raising your arm up wards in front of you requires the front deltoid to contract and thus pull the arm bone up, although other muscles also assist in this motion. The lateral head is more commonly referred to by most bodybuilders as the side deltoid. As the name suggests, its position is at the side of the body, this is sometimes the muscle which is given special treatment by bodybuilders.

      Its position allows it to present a widening of the body when over worked in comparison to other heads of the same muscle, thus making the upper body look wider, more impressive and bulky.

      The side deltoid starts at the very end of the collar bone in the area of the acromion and attaches to the arm bone in close proximity to the other deltoid heads. The job of this ‘side’ deltoid head is to help in lifting the humerus bone (upper arm) upwards to the side of the body. An example of the engagement of this muscle can be given by standing up and placing your hand on your thigh, but at the side of your body, now raise the arm outwards and to shoulder height, you have just contracted mainly the side head of the deltoids.

      The last head of the deltoids is the posterior head; this head is large yet virtually always neglected by non pro bodybuilders. This deltoid head is what enables humans to make a movement the opposite of what the pectorals allow.

      To show this movement stand up and place an arm right out in front of you at shoulder height, now slowly move your arm outward and away from the center of the body. This movement is being primarily powered by the rear deltoid head. The rear deltoid head is often under developed due to the fact that in comparison, the level of work a body builder asks of it can be very little. Let me try to explain this common issue for you.

      For example, when you do chest resistance work you are also using some of the front deltoid to help. What tends to happen is that this muscle head becomes fairly developed while the rear deltoid head is lucky if a body builder dedicates at most 1 set of isolation work to it at best. In fact one thing I have noticed is because it is hidden away, most people don’t take the time to build it up as it can’t be seen in the mirror, or they make the classic mistake of complaining that it never gets bigger, but they always do only one set on the rear deltoid head, and always at the end of a session, almost like an afterthought.

      The reasons they do that is because they think as it is out of sight then it’s out of mind, and also, working the rear deltoids in an isolation movement is hard and sometimes uncomfortable. Usually, you need to be

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