On the Path to The Most Effective Shoulder Workout
On the subject of maximum deltoid development, three issues immediately spring to mind:
1. The Trapezius
2. Fibre Diversity
3. Antagonists
1. The trapezius is crucial to deltoid strength and development. When discussing muscular relationships, everyone is familiar with the terms “synergist” and “antagonist”. A third term, “facilitator”, would help to define how upper trapezius affects the deltoids. The traps lift the scapula and clavicle (where the deltoids originate) to help to launch the deltoid fibres. Similarly, when performing situps, the hip flexors “facilitate” abdominal recruitment by tilting the pelvis forward. A weak trapezius is the veritable canoe from which you are firing a canon. Potentiate your upper traps with power shrugs or clean/snatch high pulls – no other exercises need apply.
2. The deltoids are a fairly complex group of muscles. No single exercise will adequately develop every fibre. At the very least you will need an exercise for the anterior deltoid, the posterior deltoid, the internally rotating fibres of the lateral deltoid and the externally rotating fibres of the lateral deltoid. This diversity is best accomodated with the overhead press (anterior delts), lateral raises with internal rotation (lateral fibres), upright rows (externally rotating lateral fibres) as well as prone cranks (posterior deltoid). The muscle fibre diversity of the deltoids also require multiple repetition ranges. Programs should vary target repetitions from negatives up to twenty-five repetitions.
3. Tight antagonists are the number one reason people fail to develop impressive deltoids. The trapezius, anterior deltoid, lateral deltoid and posterior deltoid will not strengthen and grow optimally if the muscles which oppose their actions are excessively shortened, fibrotic or hyper active. Stretching, active release or myo-fascial release are all effective at temporarily reducing the influence of antagonists. Stretch or release the pec minor just prior to a set for the upper traps. Similarly, releasing subscapularis, teres minor and infraspinatus will augment lateral and anterior deltoid recruitment. Pec major is the primary inhibitor of posterior deltoid development. Of course, muscular balance reduces excessive tightness in the long-term.
Next time you design a specialized shoulder program, make sure to address the trapezius, the complex nature of the deltoids and tight antagonists. You will surpass your expectations!