When making a shoulder training plan, don't know how to choose the movements? Follow these 2 points

When we are working out, we often need to make training plans. Without a suitable training plan, your progress will be very slow. No one wants to progress slower than others, right? Especially when two people are working out together, no one wants to gain muscle slower than their partner.

So it is very important to formulate a reasonable training plan during training. With a suitable scientific training plan, we can make the best use of our physical fitness, maximize our strength, and maximize our muscles.

Many people don't know how to make a shoulder muscle training plan when they first start working out. Because shoulder muscles are relatively small muscles, it is normal for people who have just started working out not to know how to train shoulder muscles. So what requirements should be met when making a shoulder training plan? How can we better choose the appropriate movements and sort them out?

Our shoulders are divided into several parts. The anterior bundle of the deltoid muscle allows our shoulder joint to do an internal rotation and flexion movement, while the middle bundle of the deltoid muscle allows our shoulder joint to abduct, and the posterior bundle allows our shoulder joint to extend or extend horizontally. Therefore, when we exercise the shoulder muscles, we must consider the overall exercise and isolated exercise of these three parts.

First, arrange overall training before isolated training. When we choose shoulder muscle training movements, we should first choose those that can train the entire shoulder. For example, our barbell shoulder press is a very good movement. This movement will have a certain training effect on our entire shoulder, and this movement has a large load, which is very good for improving shoulder strength.

When we do muscle-building training, we really need isolation movements. For example, our front raise is a very good movement to train the anterior deltoid muscle. When working out, front raises are usually done at the end of training, because this movement targets the anterior deltoid muscle, and the intensity of the training is generally not very high.

When we train the shoulder muscles, we first train the muscles as a whole and then isolate the three parts of the shoulder. In this way, we can use heavier weights at the beginning of training. When we don’t have much strength and have consumed more energy, we can do isolation training. The effect is very good.

The second point is that when arranging the training movements, the order is barbell, dumbbell and finally fixed equipment. There are generally four ways to increase muscle: bodyweight, barbell, dumbbell and fixed equipment. When we choose these four methods, we generally ignore bodyweight, because for a mature fitness person, the resistance of bodyweight is too small and there is no good training effect.

The barbell and dumbbell have a higher degree of freedom. We need to maintain a certain balance during training, and the requirements for muscles are relatively high, so the effect of training will be better and the improvement of muscle strength will be better. When we perform barbell movements, both hands are on a barbell, so the force is often greater than the sum of the weights of the two dumbbells.

The advantage of dumbbells is that they can balance the strength of the shoulder muscles on both sides, so there will be no situation where one side is larger than the other. The biggest advantage of fixed equipment is that it is easy to adjust the weight and the movement trajectory is fixed. When using it, we can focus completely on the muscles that need to be isolated. However, long-term use of fixed equipment without other equipment will lead to uncoordinated muscle development.