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Shoulder Exercises For Beginning Bodybuilders
The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.
The deltoid covers the shoulder and consists of three distinct segments:
1. The anterior or front deltoid allows you to raise your arm to the front.
2. The medial or middle deltoid allows you to raise your arm to the side.
3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.
The front delt usually receives plenty of work with chest exercises such as the bench press and pushup, so you'll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows:
1. Seated dumbbell press - 3 sets of 10-15 reps. This exercise places the emphasis on the medial head.
2. Front lateral raise - 3 sets of 10-15 reps. This exercise emphasises the front delt.
3. Rear lateral flyes - 3 sets of 10-15 reps. This exercise targets the rear delt.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
BONUS : Should I First Lose Fat, Then Gain Muscle?
I've been asked this same question phrased in many different ways many times over the years. It's sort of like asking the old "which came first, the chicken or the egg" question.
The first fact that you need to accept as law is that you don't "turn fat into muscle." That is just simply not the body works. It doesn't say, "Oh look, let me make some muscle out of these fat cells."
Building muscle is WAY down the list of the body's priorities. As a matter of fact, building muscle isn't even ON the body's list of priorities. First the body provides the necessary energy for the body to continue to live. Then the body replaces dead or dying cells with healthy new ones in the bones, the skin, the liver, the stomach, etc. Then, if there is anything left over, the body very efficiently stores it as fat FAT, not muscle.
You can lose fat AND gain muscle simultaneously. But you cannot convert fat to muscle. If you consume 500 fewer calories each day than your body would normally use and maintain the same level of activity, you'll lose about one pound in a week's time. If you increase the activity, you'll lose more. But none of that fat that you are losing is going to turn into muscle.
Muscle must be forced to grow. Muscle must be stressed and damaged to the point that small tears develop in it and it fails. Then the body goes go work repairing the damage by building more muscle.
If your objective is to lose weight AND build muscle, you must eat a calorie-restricted diet, engage in aerobic exercise (to burn fat) AND weight-training exercise (to build muscle).
I've been asked this same question phrased in many different ways many times over the years. It's sort of like asking the old "which came first, the chicken or the egg" question.
The first fact that you need to accept as law is that you don't "turn fat into muscle." That is just simply not the body works. It doesn't say, "Oh look, let me make some muscle out of these fat cells."
Building muscle is WAY down the list of the body's priorities. As a matter of fact, building muscle isn't even ON the body's list of priorities. First the body provides the necessary energy for the body to continue to live. Then the body replaces dead or dying cells with healthy new ones in the bones, the skin, the liver, the stomach, etc. Then, if there is anything left over, the body very efficiently stores it as fat FAT, not muscle.
You can lose fat AND gain muscle simultaneously. But you cannot convert fat to muscle. If you consume 500 fewer calories each day than your body would normally use and maintain the same level of activity, you'll lose about one pound in a week's time. If you increase the activity, you'll lose more. But none of that fat that you are losing is going to turn into muscle.
Muscle must be forced to grow. Muscle must be stressed and damaged to the point that small tears develop in it and it fails. Then the body goes go work repairing the damage by building more muscle.
If your objective is to lose weight AND build muscle, you must eat a calorie-restricted diet, engage in aerobic exercise (to burn fat) AND weight-training exercise (to build muscle).
