Developing that V-taper in your body begins with building big, broad shoulders. While the shoulder area consists of several muscle groups, the actual deltoid muscle is divided into three parts. It’s important to know them and know how to train them in order to make the most of your workouts.
MUSCLES TO FOCUS ON TO GET BOULDERS FOR SHOULDERS
Unfortunately for most beginners, rear delts usually take a back seat to side and front delts, because we rarely train what we don’t see. So most newbies end up looking great when standing in front of the mirror, but when they turn to the side, it becomes a total disappearing act.
People who make the mistake of ignoring rear delts end up with poor overall shoulder development and potential postural problems. Also, most beginners assume that you get enough rear delt work when training back.
This is partly true because your rear delts do experience some activation while training back, however, this doesn’t mean you are training them enough that you should skip them completely on shoulder day.
Devote six to eight solid working sets to the rear delts alone and even put them at the beginning of the workout to get the best results.
Well-developed side delts are the cornerstone of the appearance of wide shoulders when looking at someone from the front. Training your side delts can be tricky since form often gets sloppy when heavy sets are performed. You have to remember that the deltoid is a relatively small muscle group, so doing a side delt exercise like lateral raises with too much weight will cause other muscles like your trapezius to come into play.
Devote eight solid working sets to your side delts and be sure to include drop sets as well.
Your front delts are an often stimulated muscle group since they are activated in almost all chest exercises and even some tricep exercises. It’s a good idea not to train shoulders and chest too close together in your training split.
This will allow for maximum output on your front delts and reduce the risk of overtraining and injury. Shoulder presses, whether it’s dumbbell, barbell or machine, are the foundation to strong, developed front delts.
Incorporate all three over the course over several workouts and don’t forget to add front raise exercises as well.
With these strategies in mind, don’t forget that you need to warm up your rotator cuffs in order to avoid injury and get the best results possible. Change your program every six weeks to avoid stubborn plateaus. And remember, getting fit over 40 begins with the right plan. Don’t walk into the gym without knowing exactly what you’re doing.