Due, in large part to the structure of the human skeletal system, there is perhaps no other muscle group that will elicit more of a dramatic aesthetic change through hypertrophy relating to the entire physique, than delts.
Unfortunately, the popularity of delt training amongst gym rats has led to an influx of misconception and misinformation. There are a plethora of observable downfalls in general delt training, and simple alterations to your routine can allow you to experience an exceptional amount of hypertrophy in a small amount of time.
So long, of course, as you are willing to analyze and implement the key features of anatomy, exercise execution, and injury prevention.
Anatomy
The deltoids, which are composed of three ‘main’ muscle bellies (actually 12 in total), originate at the later third of the spine of the scapula, the acromion, and the lateral portion of the clavicle. These origins run halfway down the lateral humerus.
The actions of these muscle bellies present a considerable amount of overlap due to their shared attachment on the upper arm. In many cases, it would be best to consider the deltoids to be singular muscle groups, as opposed to three separate muscle bellies.
The deltoids act in unison with several smaller muscles (e.g. rotator cuff) to serve rotation of the glenohumeral joint (GH joint) in varying positions of the arm.
Also, the deltoids act to stabilize compression forces back into the joint. Delt training often presents a high injury risk, and thus careful precautions should be taken to not overly stress the joint, which can have a detrimental effect on the muscle tissues.
Such precautions will ultimately lead to an increase in hypertrophy and are outlined as follows:
1. Understanding Function
Grouping shoulder training can be a difficult task. It’s extremely common to see the delts grouped primarily alone, most likely under the notion of specific focus leading to optimal hypertrophy. This concept works great with other body parts, but specialization of the delts alone can have more effective alternatives.
Front delts, being an exceptional example, function in unison with the pecs for horizontal abduction. All incline chest movements place outstanding resistance on the front delt. Thusly, the volume of chest training will likely be directly correlated to the amount of taxation of the front delt. It would therefore be optimal to group ‘front delt training’ with chest, and not as a collective whole of the deltoids.
Likewise can be said about placing posterior (and to an extent, medial) delts with back day. In essence, it is logical to create a push/pull body part split when grouping the deltoids into training with other body parts. This, in turn, will ensure maximum recovery.
2. Resistance Variation Considerations
Chiefly, we see the majority of delt training being performed through free weight utilization, to an almost exclusive extent at times. This conventional way of training can add a redundant element to your workout, despite the fact that you may change exercises often.
Let’s consider the dumbbell press and the barbell press:
These are two staple movement patterns that are used in nearly every training routine. Despite being different movements, they offer nearly identical resistance profiles. In order to train optimally, it is vital to change the resistance profile (where the resistance is stressed relative to the portion of the movement).
An easy way to ensure you’re changing resistance profile is to frequently include an excess of training tools such as bands, cables, machines, and the like. Cable Side Laterals, for example, offer a different resistance stimulus than the traditional dumbbell lateral raise, which exerts force only downward due to gravity.
3. Consider Risks
As touched upon briefly, with shoulder training comes unavoidable risk factors of potential joint wear and injury with particular movements.
Below are a few exercises that can, over time, be detrimental to your training as a result of prolonged wear on the joints:
Upright Rows:
These function in similar fashion to lateral raises (shoulder abduction) and are generally coupled with an excessive passive internal rotation of the arm. The movement, which also engages the biceps and trapezius, introduces additional scapular movement which restricts GH joint motion. Also, the movement can cause irritation of the biceps tendon and cause wrist discomfort due to excessive ulnar deviation. If you choose to do these, keep them light and space hands shoulder-width apart (as opposed to close together which is typically seen).
Behind the Head Presses:
When performed behind the head, military presses can induce risk to the anterior joint capsule and often calls for an alteration of head position during the movement to ensure, what many consider, to be a full range of motion.
Instead, utilizing a high incline bench and pressing to the front will not be any less effective in regards to muscular stimulation, and will certainly decrease the risks.
‘Heavy’ Dumbbell Lateral Raises:
Using heavy dumbbells to execute lateral raises oftentimes calls for excessive bodily motion and uses limited resistance during the lower portion of the movement (to the point of essentially zero resistance at all).
This external rotation of the humerus against resistance will increase joint stress and also removes the stress load from the medial delt. In short, this will likely lead to limited hypertrophy and, perhaps worse, being limitations in joint function over time.
Dips:
Again, too much passive shoulder extension can irritate the joint capsule, thus placing excessive, undue stress on the anterior delt. In order to increase safety on the shoulders’ behalf, it is important to practice manipulations in form, bringing the body into a more horizontal position. Be aware though, that emphasis is then placed largely on the triceps.
4. Fully Shortened Range of Motions
Many reverse flys motions (used to target rear delts) are often incomplete.
The location of the rear delt causes an increase in emphasis drastically during humeral extension, nearing the shortened end of the movement. In order to optimally target the rear delt, exercises like rows and reverse flys need to be accompanied with a constant fully shortened range in mind.
Conclusion:
Decreasing injury risk, and increasing the likelihood of hypertrophy through appropriate deviation of resistance, can both be accomplished through the same changes. Be sure to carefully analyze exercise selection as to increase the variance of the resistance profile, as well as to place a great deal of consideration on the anatomical functionality of the shoulder as a whole.
