A Superset Training Session for Big Shoulder Development
Building volume and strength in large muscle groups can help to attack fitness goals on two levels: first, the energy burned while working the muscle group raises the heart rate and taxes the muscle fibers, which builds size and strength and burns calories. But as the muscles grow, they also experience a rising demand for blood flow, nutrients, and oxygen, all of which burn additional energy that can keep an athlete’s body working even during sleep. As muscles grow, they expand the body’s metabolic engines and help keep body condition lean, light, and strong.
The larger the muscle group in question, the more efficient this process. So the best way to support the process is by targeting the big muscles of the core, legs, back, and shoulders. In the video demonstration below, the Kbands trainers move through a powerful superset training series designed to develop the chest and upper arms and show viewers how to get big shoulders. This superset training session is done as a partner workout, with partners completing separate moves at the same time. To maximize superset training principles and gain the coordination, balance, and total body benefits of resistance training, this workout will skip the weight machines and rely instead on the KB Powerbands and the suspension of the KB Duo.
Before beginning the superset training circuit, viewers should make sure the KB Duo is attached to a secure anchor point with the straps adjusted to match the user’s height. The KB Powerbands should be connected by bands that offer an appropriate level of resistance. Remember, the set comes with four colored bands provide different levels of resistance; athletes can attach one, a few, or all of the bands depending on personal preference. When the resistance equipment is in place, the superset training cycle can begin.
How to Get Big Shoulders: Face Pull
Holding a handle of the KB Duo in each hand, the partner working on the suspension training system should step backward from the anchor point and lean slightly until the straps are supporting his weight. The athlete should then bend at the elbows, increasing and concentrating the pressure of the move in the shoulders. The arms should then rotate at the shoulders so the elbows point out to the sides. Then they should rotate back so the elbows point to the floor. As the elbows rotate down, the arms should straighten slightly. As they rotate out, the hands should come all the way up to the face. The full range of motion should be completed in order to attain the maximum benefit. This superset training move will apply significant pressure to the upper arms and shoulders, which will increase in proportion to the user’s body weight.
How to Get Big Shoulders: Arm Lifts
While the first partner completes the face pull, the second partner will stand holding the handles of the KB Powerbands and place one foot on the center of the bands, pinning them to the floor. The user will then raise both arms to the sides, keeping the elbows almost perfectly straight, and raising the arms almost—but not quite—to a level parallel with the shoulders. Raising the arms all the way to the shoulders or above can potentially damage the rotator cuffs, so this move requires attention and technique.
During this superset training move, the upper arms and shoulders will feel a strong burn. The move should be completed ten to twelve times on one foot during each cycle.
As the partner on the KB Powerbands finishes the set of 10 to 12 lifts with one foot, and the partner on the KB Duo completes a set of ten face pulls, the two partners should switch positions and complete the opposite move.
The entire superset training session should consist of 3 to 6 sets of both rounds. In the demonstration video, the Kbands trainers complete four sets, but this can vary slightly depending on an athlete’s individual circumstances. Viewers should just keep in mind that since the weight involved in suspension and resistance training varies with each user, the point of failure in this superset will be based on speed. Completing the moves slowly will be less likely to result in necessary failure, while speeding up will place more pressure and higher demand on the muscles of the arms and shoulders. Each set should be separated by a rest period lasting a full 30 seconds.
How to Get Big Shoulders: Muscle Growth Nutrition
Those who are looking for tips on how to get big shoulders and increase the definition of muscles in the upper arms should also recognize the connection between a healthy diet and muscle growth. Nutrition plays a vital role in the attainment of any workout goal. Specifically, the amount of lean protein an athlete takes in each day will have a strong impact on workout results. For proper muscle growth nutrition, athletes should consume one gram of protein each day per pound of ideal weight. This means if a person’s target weight is 150 pounds, he or she should eat 150 grams of lean protein during the day. This amount can be spread out through all of the meals of the day, which should ideally total about five. For maximum muscle growth nutrition and athletic conditioning, athletes should divide the day’s calories into several small meals rather than three large ones.
How to Get Big Shoulders: More Information About Suspension and Resistance Training
For more information about the suspension training principles of the KB Duo and the resistance training benefits of the KB Powerbands, visit the KBands website at Kbands Training.com. Kbands rely on simple biomechanics to increase the difficulty of superset training moves like these. But unlike ordinary weights, resistance bands place specific demands on the muscles that allow the body to gain strength, balance, alignment, coordination and total conditioning. Superset training with resistance equipment can help athletes improve their performance on the sports field and can also help users lose weight, tone problem areas, and develop overall health and strength.