Shoulder training is essential for aesthetic purposes and for physical functional issues of the bodybuilder.
The shoulder joint is very present in everyday life, and it is common to find people who report pain or some kind of discomfort in this area.
Therefore, it is essential to know how to train this musculature correctly to guarantee the best results and the joint integrity of that body region.
In today’s post, we will give you 4 essential tips for you to carry out your training free of complaints and in the best possible way to achieve results!
1. Combine the exercises correctly
It is essential to practice bodybuilding correctly, this includes not only the proper execution of the movements, but also the proper prescription of the exercises.
As a rule, it is difficult to indicate a series or prescribe any program without the functional assessment of the practitioner, which must be done by a professional.
Know that the exaggerated emphasis on one of the three heads of the deltoid (muscle of the shoulder region) can cause pain, postural deviations or other physical problems.
When in doubt, do an exercise for each region (anterior, medial and posterior), or more complete exercises with great recruitment of fibers from the entire muscle group.
Dumbbell development, for example, is one of the best options for developing the region.
2. Do the full range of motion
The quality of your training depends almost exclusively on your ability to execute the proposed movements.
And when we talk about the quality of execution, we are referring in large part to amplitude – which is nothing more than the arc of movement.
Longer movements recruit more muscle fibers, guarantee more health to your joints, greater intensity and, consequently, better results.
In contrast, short movements can jeopardize your muscle gains and, especially, your well-being.
Like exercise prescription, it is practically impossible to perform an analysis without observation.
So ask your teacher!
In general, using too much weight is one of the main factors that lead practitioners to have a lower than desired range of motion.
Keep in mind that more intense workouts are those with full range of motion.
3. Do not overdo the load used in the exercises
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Taking a lot of weight is excellent for the ego and often pleasurable for those who want more muscle gains and intensity.
However, misusing the load can literally “destroy” your shoulders.
Lateral elevation with very heavy dumbbells, for example, can cause tendinopathy of the supraspinatus tendon, which causes pain, movement limitation, among other problems.
When persisting in the error or in the wrong execution of this or another movement, even worse injuries can happen – such as the rupture of the rotator cuff.
This does not mean that it is impossible to lift higher loads, but prioritize the safety of exercise and respect your current capacity.
4. Do not insist on exercises that cause pain
In your shoulder training, avoid uncomfortable exercises. Acute pains usually indicate that something is not “working” as it should.
Knowing how to differentiate muscle pain from training – which is even expected and desired by many – from harmful pain is essential for your health.
Usually, “bad pain” is debilitating, very intense and quickly limits your movement.
It is different from muscle pain caused by the accumulation of lactic acid. This is “gradual” and looks like a “burning” of the region.
Pay attention to these symptoms, follow our tips and consult a physical education professional to ensure a safe and effective shoulder workout.
