The posterior deltoid muscle is depressed.
A depression in the back of the deltoid muscle is a common problem in many men, and it refers to the junction of the middle and posterior tracts, which may be a little flattened. Personally, my early deltoid muscles are also in this shape, to be precise, when a man's muscle mass is not high, the deltoid muscles are prone to depression here. Therefore, you may often see a variety of solutions on the Internet that teach you how to fill the depression.
Most of the solutions cannot be said to be ineffective, but to say that they must have a precondition, that is, the basic strength must be sufficient. For example, as a male beginner, if the shoulder press is not up to its own 05 times the body weight, and the pull-up can't do 8 times of your own weight, which shows that the basic strength is too weak. In the case of weak basal strength and insufficient overall muscle mass, the efficiency of filling the depression alone is extremely low, or even completely ineffective.
So for any boy, the first task to fill the depression is to improve the strength of the multi-joint movement. Try it when the knot shoulder push reaches 0Do a set of 8 times your body weight, and then pull 15 times in one breath with a self-weight pull-up, or do more than 5 times with 30% of your body weight, and then the depression will be greatly relieved, or even completely disappear.
However, it is also important to know that in the natural state, more than 99% of men are unlikely to train their deltoid muscles to be as even as a ball. Generally speaking, only technical players with more androgen receptors in the shoulder can easily train the deltoid muscle into a full circle.
In general, the deltoid muscles can pursue a relatively full effect, but don't expect 100% fullness. As mentioned earlier, the shoulder press is mainly responsible for the basic strength of the first half of the deltoid muscle, and the pull-up is mainly responsible for the basic strength of the second half of the deltoid muscle, after all, the second half of the deltoid muscle is also a part of the back.
What should I do when both of these forces have developed well, but still find that there is still a little dent?At this time, go to the isolated action supplement of the weekly high-frequency depression filling. In the case of maintaining a heavy weight compound in the training plan, at least 4 times a week to do an isolated side raise, when doing this type of side raise, I recommend that the upper body more or less lean forward a little bit, because fully upright may be more of the front half of the deltoid muscle, slightly tilted, the back half can be pushed to the highest level of the level, can be in the effective position of force.
Like this kind of two-handed lifting and over-range side lift, using dumbbells to do it, with a variety of wrist postures, as well as using barbell plates, using gantry unilateral ropes to do, or removing the handle of the rope, just holding the joint of the rope and other changes, can be integrated into the supplementary isolation action four times a week, do not put too much weight, at least 12 times per group, up to 30 times.
The purpose is to find this part of the muscle sensation at a high frequency, and stimulate the neural connection between this part of the muscle and the brain at a high frequency. As long as this kind of specialized supplementary training is carried out, I believe that the fullness of the shoulders will improve greatly in 6-8 weeks.