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10.04.2014

How to get big traps and shoulders without weights, lower abdominal exercises for seniors - For You

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If you follow my advice in this article, and eat properly, your shoulders will grow in both size and strength. I didn’t look horrible, but take a look at my left shoulder and how small it looks compared to the middle of my arm (the middle of my bicep and triceps).
I still think my shoulders need a bit more work, but I think you’ll agree they have greatly improved and are fairly proportional to my arms, chest, and back.
Many people focus too much on machine and isolation exercises, which are not the key to building big, round delts.
This mistake will stunt the growth of any major muscle group in the body, but it’s particularly detrimental when it comes to shoulder development. When someone is on enough drugs, achieving muscle growth is mind-numbingly simple: he sits in the gym for a few hours every day doing rep after rep after rep, exercise after exercise, and his muscles get bigger and bigger. Furthermore, the shoulders (along with the upper arms, traps, and upper chest) are quite dense in androgen receptors, which are special types of proteins in cells that respond to certain hormones in the blood (including anabolic hormones like testosterone). We’ll talk more about this in a minute, but these are exercises like the Military Press, various types of Dumbbell presses, the Dumbbell Side Lateral Raise, and more.
The lighter the weights and fewer the sets per workout, the more often you can train the muscle group. When training with the proper intensity (focusing on lifting heavy weights), optimal frequency seems to be about 40 – 60 heavy reps performed every 5 – 7 days. Barbell pressing is the most effective way to build your shoulders because although it focuses on the anterior head, it also involves the other two, and it allows you to push heavy weight without risking injury. I prefer the Seated Military Press because the standing variation requires quite a bit of balance and lower back stability to perform, and as I squat and deadlift heavy every week, I don’t feel I need any more lower back training.
The key point here is I’m bringing the weight down to my chest in a controlled manner.
The dumbbell variant of the press is also a great exercise for building overall strength and size. The Arnold Press is a variation of the traditional Dumbbell Press, and uses an increased range of motion to further overload the anterior deltoid. As your shoulders get stronger, you’ll find it harder to maintain proper form when trying to lift both dumbbells simultaneously. The Rear Dumbbell Raise is a simple and effective exercise for building this posterior head. If you don’t get stronger, you won’t get bigger. But if you do work on building your strength on these exercises, and you eat enough food to grow, your shoulders will get bigger and stronger.
A good shoulder workout trains all three heads of the muscle, and focuses on heavy weights.


While I go over everything you need to program your own leg workouts in Bigger Leaner Stronger and Thinner Leaner Stronger (and provide you with an entire year’s worth of workouts that can, when combined with proper nutrition, help you put on 20 – 25 pounds of muscle in your first year of weightlifting), I want to leave you with a shoulder workout that will prove the effectiveness of what I’ve discussed in this article.
For instance, if push out 6 reps on your first set of the Military Press, you add 5 pounds to each side of the bar for your next set and work with that weight until you can press it for 6 reps, and so forth.
I guarantee you that if you combine that shoulder workout with a proper nutrition plan, you will be very happy with how your shoulders respond. This type of training is the core of my Bigger Leaner Stronger and Thinner Leaner Stronger programs, and I’ve received hundreds and hundreds emails from readers ecstatic that they were finally breaking through 1+ year plateaus with ease, gaining strength and size every week.
You see, depending on how you eat, train, rest, and supplement, building muscle and losing fat can be incredibly simple or seemingly impossible. I've also learned a lot about what DOES work, and I wrote Bigger Leaner Stronger and Thinner Leaner Stronger to teach you EVERYTHING you need to know to build the body you've always wanted. I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.
If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more. Hey just to let you know I injured my left shoulder to, it was not noticed due to head injuries and thats where most of the tests were. I also went to a sports therapist and had some intensive massage which also helped loads!!! Yup, once per week and if you do it for 8 weeks, you will make good gains (so long as you’re eating right). I have some problems with my back that I should not load too much weight on to my spine during the workouts, my orthopedist says.
For anyone with even a hint of skepticism, I started following this plan last year and it made a massive difference. This article will show you the best shoulder exercises and type of shoulder workouts to get you there. They naturally tend to lag behind arm and chest development, and can remain very stubborn, refusing to change at all. Namely the assumption that because the deltoids are smaller muscles, they respond better to high-rep training. Well, like all major muscle groups in the body, the reality is shoulders respond best to heavy, compound weightlifting. And, as a corollary, the heavier the weights and greater the sets per workout, the less often you can train the muscle group. If you’re an advanced weightlifter (3+ years of proper training under your belt), you can probably push this up to the 70 – 80 rep range, but any more than that and you will be risking overtraining.


These are the exercises I’ve used to dramatically improve my own shoulders, and that will do the same for yours. Between this and the presses, you don’t need anything else for this front head of the muscle group. This head is usually underdeveloped when compared to the anterior because people tend to focus on chest and shoulder pressing. Just like any other muscle group, shoulders can benefit from higher rep work, but you have to emphasize the heavy weightlifting if you want them to grow. Download my free no-BS “crash course” now and learn exactly how to build the body of your dreams. My dad who’s a physical therapist recommended that I do a series of lateral and front raises with light weight for awhile until I get strength back.
Over time it became worse so I went to the docs, I had an MRI scan on it and it came back with wear and tear and also swollen tendons. And as I see above, most of the shoulder exercises put the weight directly on to the spine. My biggest problem in this area is lying back on an upright bench to do dumbell chest presses.
And while it is not necessary for me to develop a very rounded cap on my shoulders, it has become a recent goal of mine.
I’m not a fan because when you start getting heavy, they place a lot of stress on the shoulder joint. Apparently my shoulder may have some alignment issues so I might try some flexibility exercises as well. I also read through a few other articles you have written and was extremely pleased with the knowledge I gained while fighting with insomnia last night I also downloaded the first 3 chapters of your book and am anxious to order it to read the rest. Though I am an experienced lifter, I still learned a few new things, and I will use them tonight at the gym.
I now find that if i dont do anything that it becomes aggrivated and sore, but if I work out its pain free and has full range of movement.Hope this gives you some encouragment!!



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