We asked Roelly Winklaar to take us through a normal delt routine and explain the rationale behind the exercises he chose. First, some basic anatomy: The deltoids are comprised of three parts: anterior (front), medial (middle), and posterior (rear). Winklaar works all three to achieve that full, round look onstage. He consistently performs five exercises, each of which hits a different head of the deltoids. It might surprise you that even though he increased the weight for this prep, he still kept the reps high. He doesn’t believe in “powerlifting style” training with low reps, so he never goes below 12. By keeping the volume high, he burns calories throughout his workout (thus, less cardio!).
He’s a stickler for form, however, never swinging the weight or cheating. He also avoids locking out at the top, in order to keep constant tension on the muscle and ward of injuries that would come with overloading the joint. “Time under tension is very important,” Winklaar says. “Locking out allows you to rest briefy. You should avoid resting the muscle at all costs during your set if you want the muscle to grow.” He keeps the same basic exercises, but may vary the grip on an exercise depending on how he’s feeling.
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