How to Improve the Health of the Shoulder Joint -3

Here we go with some more tips and exercises for importing the health of shoulder joint and reducing the potential risks of injury. 

Watch the Volume 

If you have been lifting for a while, you already know that apart from diet, the volume also decides how muscular you are going to be. However, you should impose a limit. When the volume is too high, the workout is going to be abusive. For example, chest movements, especially incline presses heavily recruit anterior delts. Shoulder joints are heavily engaged in multipoint exercises for triceps. And, rowing motions involve rear delts.

Therefore, the extra work is going to over-train delts. And, it depends on the way your training splits are arranged and the volume you are lifting on the delt day. You can train triceps, chest and delts on the same day. If you are not doing so, you can add at least two days after or before hitting shoulders. This will protect delts from being overworked.

Mondays for chest, Tuesdays for shoulders and Wednesday for triceps, no fitness instructor  on the planet recommends this regime as it is the worst case scenario.

High-volume not only overtrain delts but sooner or later, it also takes a toll on the shoulder joint. Therefore, instead of high volume, go for lower volume training.

Training Rear Delts with Back 

Rear delts take the maximum share of workload during training back. The reason is already mentioned, in rowing motions, rear delts are recruited to pull elbows back. Rear delts are hard to work on. This is the reason why most bodybuilders do back training and rear-delt exercises on the same day. You can reduce the work on posterior delts on the day reserved for shoulders.

Rearrange Workout to Address Weak Areas 

There are three heads in delts – front, middle and rear. One single joint exercise does not ensure balanced development of all three heads. For example, overhead press does not target all heads equally. Similarly, when you focus on building big chest, anterior delts are also developed. Your rear delts will be small when you are not working on the back. This can trigger rotator-cuff complications. And, this may also pull shoulders forward noticeably. You may want to develop one or more delt heads. Start with an overhead press version that targets that particular delt. Now begin another exercise that targets the weak area. 

If you are unaware of the right and wrong way of doing something then don’t do. To reap the best rewards without any trouble, it is best to work with a personal trainer. And, if there is no personal trainer in your neighborhood then you can join an online personal training.