The eight Greatest Shoulder Workout routines – As Beneficial By Ryan Terry

0
2

Aside from a hefty paycheck, every action star has one thing in common, and that's a couple of bouldering shoulders. These Hollywood PTs like Jason Statham and Dwayne Johnson understand that shoulder muscles are the V-shape of a testosterone body with all its effects.

When it comes to your designs for a summer body, you would do well to emulate them. Larger shoulders make larger arms and a smaller waist appear. It's a roughly unsupervised area for most men in the gym, but one man who wants to correct this is body competitor Ryan Terry – a fitness icon with proportions so adonistic that he looks carved out of Hellenic rock.

Terry, famous for his shoulders, cleaned up at prestigious body competitions like the IFBB Pro and Olympia, gaining over a million Instagram followers. Here he reveals the secrets of his elite shoulder exercises and how they can work for everyone.

Ryan Terry's Shoulder Training

"Always consider your deltoids as three different muscles," says Terry. "You have anterior [front] posterior [back] and medial [side]. Many people only make urgent movements that do not hit every part of the delt. You first need compound movements like a barbell press. But then you have to split things up."

How much and how often Terry keeps things in the old school, "I'm working on a six-day bodybuilding split. Five days for each muscle part, then the sixth day for a particular muscle group that I want to improve If your shoulders need work, hit them twice a week with three to four days in between to recover. "

Image Credit: SNHFOTO

Exercise 1: Barbell Overhead Press

This is your big step to get things going. Start with a warm-up set that focuses on the time under tension (i.e., the time you spend moving the weight) with the goal of lowering up to your shoulders for four seconds with two seconds of pressure to strengthen for the upcoming training.

Sets

  • 2 warm-up sets 18-20 repetitions, slowly
  • 4 work sets with 10-12 repetitions

execution

Stand with your core apart with your feet shoulder-width apart. Hold it in place and hold a barbell on your shoulders, the palms facing forward. From here, tighten the bar and move it up, really compressing your shoulder blades at the top of the movement. Lower with control.

Increase the weight of each set and rest for 1 minute in between. End with a triple drop set – the maximum weight you can do for 10 reps, then immediately drop 10 percent weight and do another 10 reps without a break, then repeat again.

Alternative Exercise 1: Dumbbell Press

This is an alternative to moving a barbell if you are unfamiliar with a barbell or if you are limited to dumbbells at home. Start with a warm-up set as above to strengthen your muscles and let the blood flow to the right areas.

sets

  • 2 warm-up sets 18-20 repetitions, slow
  • 4 work sets with 10-12 repetitions

execution

Stand shoulder-width apart and grab two dumbbells that you can lift with good control for 10 reps. Lift the weights and bring them on your shoulders with your palms together. Breathe calmly and push the weights upwards, turning your arms so that your palms face upwards at the top.

Increase the weight with each set and rest for 1 minute in between. End with a triple drop set – the maximum weight you can do for 10 reps, then immediately drop 10 percent weight and do another 10 reps without a break, then repeat again.

Exercise 2: Lateral Raise of Dumbbell / Cable Machine

Lateral Raises hit the center of your deltoid, an area that is often overlooked and is therefore underdeveloped for many people. Don't get yourself in shape here. Keep your back and body in the right position, but if you can really exert yourself, it's okay to do a little swing for the last three. If pressure is applied to the lower back, stop.

sets

  • 2 warm-up sets 18-20 repetitions
  • 4 sets with 10-12 repetitions

execution

Either stand up with a pair of dumbbells on your sides or set up a cable machine so that the handles are at the deepest points and reach for the left handle with the right hand and the vice vice versa. Adjust your feet to shoulder width, swing them slightly forward at the hips, reach into your core and pull your shoulder blades together to lift the weights to your sides. Lower with control.

Increase the weight of each set and rest for 1 minute in between. End with a drop set or partials: double the weight and do 10 partial repetitions, which increases blood flow and expands the fascia (connective tissue) around the muscle.

Alternative Exercise 2: Assisted Bench Lateral Raise

If you find that there is too much momentum or other muscles are starting to work, you can use a bench to do the delts insulate properly. It's all about muscle contractions, not just a-b movements. So don't be ashamed to lower the weight if necessary. You are here to train your shoulders, not your ego.

sets

  • 2 warm-up sets 18-20 repetitions
  • 4 sets of 10-12 repetitions

execution

Set a bench at a 45 degree angle. Lie on the bench with your chest down, your head just above, and two dumbbells at shoulder level on the floor. Make sure you sit securely on the bench and reach for the weights. Tense your core, squeeze your shoulders and lift the weights aside. Lower slowly.

Increase the weight of each set and rest for 1 minute in between. Finish with a drop set or partials: double the weight and do 10 partial repetitions.

Exercise 3: Pec Deck Rear Fly

This really isolates the rear of your deltoid muscles so you don't have to get too heavy here. The use of the Pec-Dec machine ensures that there is constant resistance during both the eccentric and the concentric part of the movement, which means more muscle gain for your money.

Sets

  • 2 warm up sets 18-20 repetitions, slow
  • 4 work sets with 10-12 repetitions

execution

Adjust the seat so that the handles are at shoulder height. The rotation should be at the very back of the machine's settings. Hold the handles with your palms facing inside. From here, fix your upper body and pull your arms to the side and back through the semi-circular plane of Dec. Return with control.

Increase the weight of each set and rest for 1 minute in between. End with a triple drop set – the maximum weight you can do for 10 reps, then immediately drop 10 percent weight and do another 10 reps without a break, then repeat again.

Exercise 4: Reverse Cable Crossover

Time to hit the front of the deltoid muscles with a serious time under tension. The focus here is on constant, sweaty control. Don't use a weight that you can't move slowly for 10 reps. And resist the urge to let the cables swing back quickly. You want tension all the time.

sets

  • 2 warm-up sets 18-20 repetitions, slow
  • 4 work sets with 10-12 repetitions

execution

Stand between the cable machines with the handles at the highest points. Grasp the handles with the opposite hands as you did when lifting the cable sideways, but this time pull them to your chest so that your arms are a little crossed like Wolverine. Lean forward slightly and pull your arms out and down. A bit like Wolverine again, but in its full, claw-shaped extension. A male alpha growl at the mirror is optional.

Increase the weight of each set and rest for 1 minute in between. Finish with a drop set or partials: double the weight and do 10 partial repetitions.

Exercise 5: Front Raise

This rather painful movement targets the front delts and does not let go. It is imperative that you choose an appropriate weight here because an exaggeration means the total strain on your lower back and very little of it for your delts. They want big shoulders, not a month off because of muscle cramps.

Sets

Execution

Hold either a weight plate or a barbell and put your hands at waist level. Pull your shoulder blades back with your shoulder-width foot and tense core and lift the weight to your shoulders with straight arms. Keep breathing. Lower with control.

Keep the same weight all the time, unless you feel that it is too heavy or too light. In this case, adjust it accordingly. Allow to rest for 1 minute between sets. Each repetition should be 4 seconds up and 4 down.

Exercise 6: Dumbbell Shrug

Now for the last step: Shrink the metal to build a series of Tom Hardy -esque traps. You can get pretty heavy here because you don't move the dumbbells through a particularly challenging range of motion. But make sure you reduce weight if you end up balancing with your arms or calves.

Sets

Execution

Stand with your feet shoulder-width apart and bend your knees to pick up the two dumbbells and let them rest on your quads. It's all about the connection between mind and muscle. Really think about how your traps squeeze as you pull your shoulders together to lift the weights. Keep your arms loose and as inactive as possible. Lower with control.

Keep the same weight all the time, unless you feel that it is too heavy or too light. In this case, adjust it accordingly. Allow to rest for 1 minute between sets. Each repetition should be 2 seconds up and 4 seconds down.

Ryan Terry is an ambassador for the leading sports nutrition brand USN, which has just launched its brand new Blue Lab Whey protein. For more information, go to www.usn.co.uk

LEAVE A REPLY

Please enter your comment!
Please enter your name here