By Karen Sessions NSCA-CPT
MsFit

The
shoulder, also known as the deltoid, can be a difficult muscle to
produce growth. Well-developed shoulders can enhance the rest of your
physique by adding shape and making your waist appear smaller.

Many
go about shoulder training all wrong, training them too much, not
enough, the wrong exercises in the wrong order, or not using enough
weight to even stimulate the thought of growing.

In
order to build balanced shoulders you have to lift heavy weight, in the
proper order and with proper form. You cannot neglect the basics.

The
deltoid in composed of three heads anterior, lateral, and posterior.
Each should be trained in a precise manner for maximum development.

Overall Shoulder Development

The
shoulder press works the entire deltoid, increasing overall mass,
power, and strength. This is the granddaddy exercise for great shoulder
development, therefore should be incorporated first.

It's
safest to press from the front rather from the back. Behind-the-neck
pressing is an unnatural movement, and if the weight is heavy, it can
cause damage. Lift heavy weight in natural body alignment to reduce
risk of injury.

Symmetry Exercise for Developed Shoulders

Lateral
raises are the best for enhancing shoulder symmetry. Place these second
in your shoulder training. Hold a dumbbell in each hand and elevate
until each is parallel to the floor. Do not go past this point.

The
upright row can be an alternative to the lateral raise. Grab a bar in
the center and pull it up to your collarbone. Don't go heavy on this
exercise. Keep the weight light to moderate.

Front Shoulders for Developed Shoulders

The
front raises adds size to the anterior portion of your shoulders. Use a
shoulder-width grip and proper body alignment. Bring the bar from
lowered position, hanging in front of you next to your legs, then raise
the bar straight out in front of you until it's parallel to the floor.

Rear Shoulders for Developed Shoulders

Bentover
lateral raises add size to the back of your shoulders. Bend over at the
hips, grasping a light to moderate dumbbell in each hand. With your
upper body parallel to the floor, slowly bring each dumbbell up to your
sides, making sure not to elevate them past your body that is parallel.
Contract and squeeze the shoulder blades together, keeping constant
tension on them throughout the exercise.

These can also be performed on a machine, which I like much better because it allows you to really isolate the rear deltoids.

Conclusion to Developed Shoulders

If
you want nicely shaped shoulders, put in a little extra work and effort
by adding some weight, especially on the shoulder press. Focus on
making progress with each workout and you will soon see great results.

Fitfully Yours,
Karen Sessions NSCA-CPT
MsFit

P.S. For more advanced information on training and nutrition check out Iron Dolls - Female Bodybuilding Secrets and catapult your muscle gains like you've never imagined!

About the Author

Karen
Sessions has been in the fitness industry since 1988 and is a
multi-certified personal fitness instructor and specialist in
performance nutrition. She is a nationally qualified natural female
bodybuilder, holding numerous titles in the southern states including
two overalls.

Karen has written six eBooks on
fitness. She also writes articles for several fitness websites, and
distributes two monthly newsletters regarding weight loss and female
bodybuilding.

Karen
has helped hundreds of clients reach their goal of transforming their
body. Her success and success stories speak for themselves. www.Iron-Dolls.com

**The
contents of this article should not be considered as medical advice.
You should consult a physician before starting a fitness program.

This
newsletter is protected by copyright, 2004, Karen Sessions, All rights
reserved. You may use this newsletter in your e-zine or we site as long
as the copyright and links remain intact.**