How to train your DELTS (Dragon Delts)


There are very few things in this world as fascinating as shoulders that seem to belong to a dragon. Shaped like cannon balls hanging from a side to side upon a torso that resemble a centurion’s vest; truly – a pair of beautiful, strong, and well-shaped deltoids is vital to anyone’s physique.

Just barely a week ago my daughter and her classmates went on a special film viewing wherein we only paid 30% of what the cinema tickets originally cost. Their teacher has arranged it so that they would get the student’s package deal with the cinema. And they watched “How to train you Dragon 2”. I haven’t watched any of those series yet but although a more educational film would have been more preferable, but since I think it would be fun for the kids so we let her join. We bought three tickets for the show; for her and for her cousins.

Anyways I guess there would still be lesson to be learned from that film – The value of TRAINING and development. Thus today’s theme would be “TRAINING YOUR DELTS” like how you (would) train a dragon.

This would be like a second installment of our previous shoulder training regimen – you got to check that out too.

With delts, I prefer to include it to my arms day. I would usually do delts, then biceps then triceps. But doing it on its own day would work well to.

 

Stretched-position Barbell overhead press partials

dave drapper doing shoulder press

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With the basic regimen, what you would do first is any type of barbell overhead presses. It’s the same with this one but the only difference is that you would just focus on lifting the bar up to the stretched position.

Now, what the hell does that mean? It means that you would only lift the bar only 1/3 – 1/2 of the way that you usually do. The bar must just travel from touching your upper delts up to just above the level of your head.

You might need to reduce the weight on this one. Don’t think that this is easier just because it is a “partial rep”. Most people try to load up to insane poundage only to do partials at the TOP; the fully contracted position – THAT is easy because the muscles get a lot of rest and support at top of any move especially with presses – NOT with this one!

You would learn that stretched out partials in presses are very VERY challenging, since your muscles would get very little to no rest all throughout the movement. This will also induce more micro trauma to your delts since you stress the muscle at its weakest point (stretched position).

And we all know that micro traumas are God’s way of carving out and creating a work of art out of the human muscles.

For this one you can do 3-4 sets of 10 – 12 reps and SLOWLY especially on the descending phase of the move. If you can do more than 13 reps; even with a slow tempo, increase the weight.

 

Super-set upright lateral raises to Bent over laterals

superset lateral raises with bent over

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You can do this seated or standing up. Anyways this is a great and convenient super set since you would be on the same place using the same set of equipment. You can either use a dumbbell or cables; whichever you prefer.

The main point of this is to really carve up those cannon balls 360 degrees! The front delts are already taken care off by your overheads, now you can focus on the lateral and rear part of your shoulders.

This is the reason why power lifters can hoist insane poundage overhead but don’t have those attractive, dragon-like, cannon ball delts – their goal is not to beautify them, but to simply train them for power, thus not doing anypf these isolation moves. But you would also see some who do and they have impressive delts too even as strongmen.

You may utilize two sets of dumbbells with this one, with the heavier being for the upright laterals since and the lighter for the bent over laterals. Superset means that as you finish off your 10-12 reps with the upright, you will do the bent over version without rest. At this point this could even function as a drop set – technically speaking.

Do 3 super sets of 10-12 reps using a very very slow tempo especially on the descending phase of the reps. If you can easily do 12 reps or up, use a heavier weight.

At this point you will feel your delts burning, like you wouldn’t even be able to raise your arms. That’s okay – you now feel the DRAGON in your delts! Check yourself out in the mirror; your delts might even look like this:

drago shoulders dragon ball freeza

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LOL! Don’t forget your post-workout – remember you carved out a pretty large hole, now you need to fill it up in order for your body to grow big and strong! Eat your eggs, people!

A-Lifter- Don't forget to leave your comment/feedback below.  If this article was helpful, I am sure our book Real Talk Muscle will help you even more in your quest for muscle gain. Check it out you can read the first few chapters as well.
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