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I will divide the training into stable period, muscle hypertrophy period, and muscle strength period to say.
But it is recommended that you do not jump directly to the muscle hypertrophy to see, because the training of the stabilization period is quite important for you in all stages.
I: Shoulder training in the stabilization phase
Let's start with the stabilization phase. The main goal of the stabilization phase is to train you to control the stability of the movement, improve your muscle coordination, and train the ligaments and tendons, etc., so that you can progress more quickly when you enter the hypertrophy cycle.
Shoulder warm-up sets.
It is recommended that you start with shoulder joint stability training at the beginning of all contact shoulder training.
You can start with YT and internal/external rotation, which simply means pulling your hand back to form a Y and a T shape, and then brace it for about 15 seconds.
It is recommended to practice two sets before each upper body exercise, and 1-2 sets of internal and external rotations on each side, 12-15 sets each.
Formal shoulder training.
Next we will enter into the formal training, we suggest to choose shoulder push, side flying bird, and prone flying bird as the main training action.
In this cycle, you can do 3 sets of 12 to 15 reps.
In terms of rhythm, it is recommended to start with centrifugal for 3 to 4 seconds, isometric for 1 second and centripetal for 2 seconds, using a slow speed to get familiar with a movement first, and then we rest for about 45 to 60 seconds between sets.
In addition, a good training of the middle deltoid and the rear deltoid can help you improve the stability of the shoulder joint.
So I suggest you to do side planks and dips or other similar movements, make sure to do the training.
The last point is to use symmetry or instability to improve the control needed to move and then help you achieve better stability training.
For example, we can do unilateral dumbbell shoulder presses, or unilateral dips and flyes, etc. These movements can be interspersed with the formal training.
Two: Shoulder hypertrophy training
If you are serious about stabilization training, you can enter the hypertrophy training after one and a half to two and a half months.
One of the key points of hypertrophy is to slowly increase the volume of your training, increase the weight, and have a little bit more force sets to stimulate the 50% of the shoulder's fast-contracting muscles to improve the shoulder's dimension.
Beginners can start with 12 to 15 sets of shoulder training a week, and then slowly increase the number of sets to achieve a progressive, weight-increasing effect.
For reps, we recommend 8 to 15 reps per set.
Hypertrophy: Shoulder warm-up sets
We can use the YT as a warm-up exercise at first, but it becomes a movement with muscle contraction.
Hypertrophy: Shoulder Formal Training Set
For the official training group, I would start with shoulder press. Personally, I like to use barbell shoulder press in standing position, I feel very comfortable doing it. And the standing barbell shoulder press is the movement that research shows can stimulate the anterior deltoid the most.
After practicing this movement, you can focus more on the middle and rear delts for the rest of your training.
So next I will do some abduction movements to stimulate our middle triangle.
For example, dumbbell lateral raises or something like that, but I wouldn't use too much weight for these movements, so I would recommend that you do decreasing sets to exhaustion. Finally, you can pick another movement that stimulates the posterior triangle. For example, the dips and flies, or the reverse chest clamps are very, very good movements. But you can also try the face pull, which is a great move to finish off your shoulder hypertrophy training. It is recommended that every two weeks, you can add more sets of training to achieve the effect of slowly increasing training volume. The entire training program should last 8 to 12 weeks before we move on to the plyometric training program.
3: Plyometric training of the shoulder
There are many different ways to train the plyometric cycle, but I personally prefer to focus on the standing barbell push forward, keeping the reps to 1-5 and the sets to 5-10.
Maybe pair it with another lower body strength movement and three to four sets of lateral flyes a day.
Our plyometric training can last about two months, trying to maximize strength.