Edited by: Francesco Currò
We agree with you that an overdeveloped muscle group compared to neighboring sections, rather than offering aesthetic advantages creates symmetry problems.
The deltoid is a monoarticular muscle that, acting on the scapulo-humeral joint, determines the following:
1) In the scapulo-humeral articulation, a series of movements are created, in the various spatial planes, around the principal axes having the head of the humerus as the common point. Going into details, we can distinguish in:
1.a) Movements around the antero-posterior axis, with consequent rotation of the humerus in the frontal plane: adduction in anteposition up to 45 °; adduction in rear-view up to 20 °; abduction up to 90 °.
1.b) Movements around the transverse axis: anteposition or bending up to 60 °; rear-end or extension up to 20 °.
1.c) Movements around the vertical axis: 80 ° internal rotation; 60 ° external rotation.
2) Now let's see how the deltoid muscle works in the movements listed in point "1".
2.a) Around the anteroposterior axis: adduction of the clavicular and spinal bundles; abduction of the acromial bundle (0 to 90 °) with almost immediate intervention of the spinal bundles and the clavicular bundles (already after 20-30 °).
2.b) Around the transverse axis: flexion of the humerus against the clavicular bundles (from 0 to 60 °); extension of the humerus to the spinal bundles (from 0 to 50 °).
2.c) Around the vertical axis: internal rotation of the humerus against the clavicular bundles; external rotation of the humerus in the spinal bundles.
Now that we know the anatomy of the muscle a little better, let's try to draw up a training program aimed at hypertrophy.
One of the first considerations we can make is that the deltoid consists of three heads. This, in our opinion, presents an immediate consequence: this muscle cannot be stimulated enough by a single exercise, as sometimes we hear professed by some fundamentalist hardgainer.
Another consideration that "comes naturally" is as follows: the three leaders of the deltoid do not work together, on the contrary. often they do it in antithesis. So they can be allied in different sessions, perhaps in association with muscle sections that in a certain sense "bore them": so we can stimulate the deltoids with fewer series and we do not risk "overlapping".
Here is an example of how training for the deltoid heads could be distributed (in a weekly microcycle), in relation to the other muscle sections:
| THE | M | M | G | V | S | D |
| dorsal | pectoral | Side deltoids | Quadriceps | |||
| Posterior deltoids | Front deltoids | Triceps | femoral | |||
| Calves | abdominal | Biceps | abdominal |
On Monday, therefore, after having trained the ridges - and this will have helped to pre-fatigue them - it will be the turn of the rear deltoids. In our opinion, the posterior section of the deltoid is too often neglected in the various training programs and this situation, over time, can lead to asymmetries that are often difficult to remedy. The solution of training the garments separately is a good way to ensure that the head of the deltoid receives the necessary attention.
Here is a detailed training proposal for the rear head:
| Exercise | Series and repetitions | Rest between the series | Techniques |
| Raised at 90 ° with dumbbells | 3 x 10 | 60 " | Hold the position of maximum contraction for 1-2 seconds |
| Lift at 90 ° to the cables | 3 x (6 + 6 + 6) | 60 " | Stripping method |
On Tuesday, after having trained the pectorals - and this will have helped to pre-fatigue them - it will be the turn of the front deltoids. In this regard, our "first choice" falls on a not too publicized exercise, but with undoubted potential: the bench presses (with barbell) with reverse handle. This exercise begins with the barbell placed near the lower part of the sternum - with the elbows close to the body to try to limit the action of the pectoral and emphasize the stretching of the anterior deltoid - and ends by stretching the barbell upwards, in front of the head. We reiterate that this exercise is absolutely not to be neglected, since among other things, allows you to use more weight than other more "common" exercises, such as the slow back, without incurring joint risks.
| Exercise | Series e reps | Rest between the series | Note |
| "Inverse" distances | 3-4 x 10 | 60 " | In this case it is better not to go overboard with the series, since the anterior deltoid is very interested in various distension movements for the pectorals (such as, for example, the horizontal bench) and we would risk over-training it. |
On Thursday, we will start training (principle of " muscle priority ") with the side deltoids, so as to be able to "attack" this important muscular section as best as possible, without being tired of any training performed, just before, for some other muscle.
Here is a detailed training proposal for the lateral head:
| Exercise | Series e reps | Rest between the series | Techniques |
| Lateral risers to the cables (in superseries with the following year) | 6 x 6-8 | Zero (being a super series) | Continuous voltage |
| Raise your chin (in superseries with the previous year) | 6 x 8-12 | 60 " | Hold the position of maximum contraction for 1-2 seconds |
If you carry (as must be done !!) the series to failure from the first series, and keep a rest between the superseries around the minute, you will not be able to perform the repetitions indicated in all the series maintaining the same load. It will therefore be appropriate to apply the method of the decreasing pyramid, where, series by series, you will scale the weight a little.
And now allow us a due consideration: these schemes - although they may have been carefully written - can be good for many, but (obviously) not for everyone, and above all they must be placed in a broader context; there are also other muscle groups, periodization, joint limits, etc.
It must always be emphasized that, when drawing up a table to be published, one thinks of an "average" athlete. For the application on the individual - with all the possible problems that may arise - or you are good enough to "steal" the idea and change it (by yourself) according to your needs, or you need advice.
 |  Francesco Currò, teacher of ASI / CONI, teacher of the Accademia del Fitness, athletic trainer and personal trainer, is the author of the new book " Full Body ", of the e-book " The Training " and of the book on "Multiple Frequency Systems" . For more information you can write to the email address, visit the websites //web.infinito.it/utenti/x/x_shadow/ or //digilander.libero.it/francescocurro/ or call the following number: 349 / 23.333.23. |
