3 Simple Tips To Grow Your Delts Today with Dana Linn Bailey

December 15, 2020

3 Simple Tips To Grow Your Delts Today with Dana Linn Bailey

3 Simple Tips To Grow Your Delts Today with Dana Linn Bailey

Hey guys! Dana Linn Bailey here. Today we are talking shoulder growth and how you can maximize your time in the gym and grow your shoulders much, much faster!


The first thing to note going into this is that your shoulder is made up of three different muscles: the anterior (front) head, the medial (lateral) head, and the posterior (rear) head. 



Tip #1: Train Rear Delts First. 


Most people neglect their rear delts due to the simple fact they aren't visible in the mirror! Like your calves, this super important muscle isn't treated as a focal point for most people and therefore gets left to the end of the workout, when energy levels are low. By prioritizing your rear delts and putting them at the beginning of your exercise, you're able to give them the attention they deserve.


Recommended Exercise: Modified Face Pulls.


Tip #2: Utilize Partial Reps


For most of your exercises, you should be going through with the full range of motion. But to stimulate massive growth, you need to hit your muscles from new and unexpected angles. That's why I recommend utilizing partial reps — The main benefit of partial reps is that they allow you to keep constant tension on the muscle throughout the movement. A technique I like to use to grow my shoulders is partial reps on lateral raises — with bands or dumbbells. 


Recommended Exercise: Partial Range Lateral Raises 


Tip #3 Utilize Contraction Holds


To stimulate rapid growth, you need to increase muscle stress — this is a basic bodybuilding principle. But an advanced move you can do to play off of this fundamental theory is a contraction hold. Next time you perform an exercise with a static isometric hold aspect, pause the movement at that stationary point. This pause adds to your muscle's time under tension, exhausting it rapidly and effectively. 


Recommended Exercise: Shoulder Press w/Isometric Hold.


Are you looking to put on some shoulder mass in a creative way utilizing lighter weights? Try incorporating partial reps and contraction holds in your future workouts. Remember, you can use these techniques for any muscle group, so get creative and have fun with it!


-DLB <3


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