The big question about shoulder training is where to place it. A long time ago, I used to do shoulder and leg. I still see people doing this business today.
It doesn't make any sense to do shoulder to leg. These are two muscles that require a large amount of exercise. So, if you do your leg well, your shoulder will be a mess.
If you do a good shoulder , your leg will be a mess, because you'll get tired. You do a full leg workout. I train quadriceps and I already want to leave.
Firstly, training shoulder to leg is bad because it's a lot to do in one day. Second, if you do chest, you work your shoulders a little. The next day, naturally, you do your back, and work a little on your shoulders.
Then the next day, you will do legs and shoulders. In other words, you are training your shoulder every day of the week. In fact, the big thing that hit me, I said, "Bro, I need to stop doing this thing," was that the shoulder joint was working every day, and the joint also needs recovery.
I want to sleep, dammit! You're not letting this guy rest. This was the first question I had access to, and it was exactly at that moment that there was a lot of talk about recovery time being super important.
I have to get this shoulder out of here, I have to give it at least a day of rest. Leg day was just legs, and it ended up that my training was getting more and more intense, I couldn't handle both of them together. I started doing chest and triceps, back and biceps, legs, and the next day just shoulders.
I only did shoulders, it was cool. I could pay attention to the guy who didn't do anything on leg day , but if you stop to think about doing chest lifts, what does it usually come with? - Nipples!
- With triceps, cool. The chest, how many exercises more or less? About 3, 4.
And triceps, also about 3, 4. You will do 6 to 8 exercises in this training, does that make sense? Is it a big workout?
- It's medium, come on. - Considerable. And shoulder?
Anterior, middle and posterior. Trapeze, if you will. If you put 3 exercises for each of these guys, there will be 9.
Shoulder training has a very large volume, so this is already a big lesson for you. When I started doing just the shoulder, I did 3 for the front part, 3 for the middle part, 3 for the back part. At that time I knew that 3 exercises for each beam was interesting.
But he still messed up. The training began with a multi-joint exercise. Development.
And he was still a bit of a gourd, and he was developing behind his head. This puts the shoulder joint in a vulnerable position, which for people who train only thinking about muscle development. .
. It's not good. The first thing was to remove the development from behind the head.
But I continued doing development exercises, front elevations, to start training. Then I would do it for the middle deltoid, lateral raises and such, and then I would do it for the posterior deltoid. Followed by trapeze.
I did this training for some time, training only the shoulder, but as time went by, it dawned on me that the first exercise is for the muscle that develops the most. You're much more rested and man, you can do more strength, more load, more repetitions, and the load volume is higher. This will all reverberate into greater muscle development.
If I start my training with presses, I pay attention to the anterior part of the shoulder. Is this region - the one I want to develop? - No.
I want the previous part more. So you can do the previous part first. But the big question is that the lateral deltoid is the one that will, so to speak, make the biggest difference in your physique.
It is he who will build a more beautiful silhouette. The fact that you start training with it makes you develop it more, and this in turn will make your silhouette more beautiful. Okay, so I started training there with the middle deltoid.
But I didn't know that much about biomechanics. The penny started to drop, the lateral elevation exercises in themselves are all lateral elevations, but there are differences in vectors, and so I started paying attention to these variations. Here's a tip for you: if you do it with free weight, you will have a lever at this point in the zero exercise, because the weight is in the same line as your joint.
So, thinking that a free weight is always pulling you down, this is the weight vector. As you move your arm further away, the lever increases, that is, the muscular effort increases along with it, because the torque in this joint increases. At this point, I have a giant lever.
Lots of muscular effort, little muscular effort. If I go to this cable and place this cable on the low pulley, I now have a vector that is diagonal, so I will have the greatest leverage when I reach this position because we will have exactly 90° between my arm and the cable. Of course, it will rise a little here and it will also decrease.
And the vector of the machine is circular, this means that this vector provides me with a constant lever, something you already understand that both in the cable and in the free weight it varies, it increases and decreases. In other words, the perfect shoulder workout needs to have three different forms, because then you can exercise this muscle in different ways. Look at the complexity of doing shoulder training, but not just the shoulder training itself.
The training needs to be put together strategically , because each exercise has its own peculiarity, as if it were a domino stone. You don't place the stones randomly, there is an order to be followed. Then you can put it randomly, but it will be.
. . If you put it nice , it optimizes the training, it makes you get more results, and I can say this with confidence because I apply this to all Muscle 60D training, and the Guys, we have a year of results in just 2 months, not to mention several other things that our students have, such as personal support, nutritionist and physiotherapist on WhatsApp.
And of course, there are other things I want you to take a look at, the link is below. And as I said, it is important that you pay attention to this training order. But then, what did I do?
I would put the middle one, and then the front one, and the back one at the end of the training. I continued this way, the shoulder improved a lot. But one day I said "When I train the chest, I work the front of the shoulder.
When I train the back, I work the back of the shoulder. " It started to dawn on me that the fact that I added a volume to the middle part that was equal to the volume of the front and back parts, in the end it was smaller. It was at that moment that I said "I'm going to do chest, shoulders and triceps all in one day.
I'm going to do back, shoulders and biceps the next day. " So, I took this shoulder training and incorporated it into my chest and back training to optimize the work. When I did chest, I finished the chest training, did an exercise for the front part, used the opportunity to do a front raise, different from the chest exercises, and finished the previous one and went to the side.
I worked hard on my side, on my back I also worked on my back. It worked for a while, but other information came to me. As you increase the training volume , you will develop more.
When we look at progression, which is a very important idea to have in your training, if you don't have progression, you won't evolve. With this idea of volume load, I started doing more shoulder exercises to the detriment of doing arm exercises. What did I start doing?
Chest and shoulder, just. I could train a good chest, and it put a lot of tension on my shoulders. I left my arm to train alone, towards the end of the week.
I stopped doing the triceps along with the chest, and that 's really good and if you do it it works well. It's chest and shoulders, then you work the front and middle parts, and the next day the back and back of the shoulder. Roll until you put on a trapeze, if you like it.
You leave the arm for specific arm training later in the week. But things progress, and when I train chest, I stimulate the front, I stimulate the middle, and I also stimulate the triceps. When I talk about stimulus, I'm not talking of a workout, I'm talking about an exercise for each region.
I did a chest workout, I do the previous one, I do a lift, I do it with weights one day, the next I do the machine, I alternate, and I do an exercise for the triceps, that's all. When I do the back, I stimulate the back, I stimulate the biceps, that's it. Then, that training that was just for the arm, at the end of the week, today he also receives a little shoulder, but the shoulder I put there is only the middle one, because I already count in my head the exercises from chest to previous shoulder, back to back shoulder exercises.
Along with the arm, I do the middle part of the shoulder, and then I pay attention to it from end to end. I go through at least 3 variations of lateral raises, with free weight, cable and machine. Today, my training is much more strategic and calculated than anything.
So, if you do an incline dumbbell press, you already count as an exercise for the anterior shoulder. If you do an open row, you already count as an exercise for the posterior shoulder. As things happened, I began to understand more about the peculiarities of each exercise, and I started to use this to my advantage.
I optimize my time and manage to direct my work in the best way, and in this video you will see the evolution of my biceps training. Like I did in the beginning, I did a lot of shit, and like today I train super well. Click on this video here.
