Include these moves in your workout if you’re desperate to increase your deltas.
These exercises were featured in The Best Shoulder Exercises You’ve Never Tryed / T-Nation in a T-Nation post by Christian Thibodeau, physical trainer and author.
He argues that popular dumbbell models don’t always work, especially if a person has naturally narrow shoulders. The exercises you have chosen help maximize the use of muscle fibers and provide the deltas with a powerful growth stimulant.
Do these moves on your shoulder day or include them once a week if you prefer mixed training. Thibodeau says progress will be noticeable in 6-8 weeks.
Long static wiring
For this exercise, you will need a solid, fixed support that you can hold on to. Beams work well, but you can also use some kind of narrow opening, for example between a wall and a cupboard.
- Hold on to the bars or stand in a narrow opening and try to extend your arms. Squeeze at 90% of the maximum effort so that the muscles are shaking and hold for 30-40 seconds.
- Release the tension for a few seconds. Do not relax at all – press somewhere in 10% of what it was.
- Return to submaximal effort and hold it for as long as you can. Work in this way, alternating between 90 and 10% tension for 120 to 180 seconds.
Why does it work
For muscles to grow well, they need a stimulus: enough time under pressure. In addition, the higher the tension, the greater the possibility of including muscle fibers of the second type in the work – those that produce a lot of force, quickly tire and add a lot of volume.
Performing classic wiring, tense your muscles to the limit for the last 2-3 times on the approach. At this time, against the background of fatigue, the deltas should “turn on” the maximum fiber, but only for 1-1.5 seconds, at the highest point of the repetition.
It turns out that you stimulate muscle growth in just 3-4 seconds per approach. When working in static for a long time, it will increase the maximum voltage time to 100-120 seconds.
Additionally, the tight fibers compress the capillaries in the muscle, slowing down the supply of oxygen and the release of lactic acid. This, in turn, will also provide P. Krustrup, K. Soderlund, M. U. Relu. Heterogeneous recruitment of quadriceps muscle parts and fiber types during moderate-intensity knee extension exercise: effect of thigh occlusion / Scandinavian Journal of Medicine and Science in Sport
The Farmer’s Long Journey
For this exercise, you will need two dumbbells or kettlebells. You can also use a trap bar, a hexagonal projectile with D-shaped handles.
Select the weight so that you can walk non-stop with weights for at least 60 seconds.
Grab your chosen weight, straighten your shoulders, tighten your abs, and walk down the aisle from corner to corner. Set a timer to know when to finish driving.
If you use a snare bar you can increase the stress on your deltoids. To do this, just in the process of pouring, try to separate the D-handles, as if you were going to do some wiring.
If you walk for one minute, do four sets, if you can walk for 2 minutes, three sets, if it’s 3 minutes, two sets.
Why does it work
When he walks with heavy projectiles in his hands, his shoulders have to constantly change position a bit to dampen the vibrations of the objects in his hands.
Sometimes these movements are so small that you just don’t notice them, but the muscles continue to contract to maintain a stable position.
These small contractions are sudden and rapid, which forces the muscle fibers of the second type to work. By arranging penetration for 1-3 minutes, you will provide them with a good incentive for growth.
To complete this exercise, you will need two thin rubber expanders and two barbell pancakes. Start with a weight of 2.5 kg and, as you get used to it, increase the load up to 5 kg.
Thread the bands through the discs on the bar, taking one in each hand.
Raise your arms to the sides at shoulder level and move them slightly forward. Tighten your abs to keep your body rigid.
From this position, swing your right arms out in a short reach so that the discs start bouncing off the elastic bands.
Keep your shoulders still, resisting pressure from the plates. When the projectiles stabilize, shake your arms again, making them jump.
Do this for 60 to 90 seconds. If the muscles clog before the end of the approach, lower them, take a few deep breaths, exhale, and continue.
Why does it work
In this exercise, the muscles must contract quickly and strongly to resist the jerks of the jumping discs. This helps recruit more type 2 muscle fibers and also builds stability in the shoulder joints.
The latter will be useful in many bodybuilding exercises where you have to lift projectiles above your head: bench presses, snatches and kettlebell pull-ups.