Arnold Classic winner Mike Sommerfeld shares his formula for serious shoulders – Muscle and Fitness

Mike Sommerfeld is preparing for a back-to-back victory in the Arnold Classic Physique division in March, but instead of hitting the gym with uncontrolled intensity, this elite bodybuilder is focusing on his form to build massive shoulders. Recently, the man mountain took to Instagram to share what he considers the three biggest myths surrounding building the shoulders with lateral raises, sharing his truth with more than 785,000 Instagram followers.

In addition to his successful bodybuilding career as an IFBB Pro, the man they call the ‘Bad Ass’ is also a coach, and luckily he’s all about sharing his hard-earned wisdom with those looking to make their own gains. Focusing on the side delts, Sommerfeld explained that slow progress could be the result of sloppy form when performing the lateral raise:

Myth: You need heavy weights to build big side delts

Truth: Exercises like the lateral raise, using a machine or free weights, will build the lateral deltoids, also known as the medial or side delts. This is the muscle area that creates the coveted ‘capped’ shoulder look, but even a ‘Bad Ass’ like Mike Sommerfeld leaves his ego at the door.

“Light to moderate weight with strict form and constant tension builds more muscle than swinging heavy dumbbells,” explains Sommerfeld. “Controlled eccentrics and a real mind-muscle connection cover shoulders, not lift the ego.”

Myth: Keep the arms straight during lateral movements

Truth: While the giant German makes sure to raise his arms at a 90-degree angle while carrying the load, Sommerfeld argues that straight arms are a recipe for pain.

“Bending the elbows slightly and raising them in the scapular plane reduces the load on the joints and maintains tension on the deltoid muscles,” explains the bodybuilder. The scapular plane trajectory means the arms point approximately 30 to 40 degrees forward from the shoulder and helps prevent shoulder impingements. “Maximize lateral delta fiber recruitment,” Sommerfeld advised, which led to “more hypertrophy.”

Myth: Go with the momentum and feel the burn

Truth: Although the repetitive, top-heavy motion of a lateral barbell move can encourage swinging the load, the champion reminded aspiring bodybuilders that “you’re not swinging the cannonballs, you’re swinging your swinging weight.” So, instead of focusing on the intensity of a burn, take your time and check the dumbbells instead.

“Use momentum shifts to train (the) traps and lower back,” Sommerfeld added. “Reducing true lateral delt activation.”

There you have it. If you’re having trouble building your side delts, Sommerfeld concludes that the problem likely lies in your less-than-adequate form, and not genetics. “Recover your form. Builds 3D shoulders,” the Bad Ass challenged.

To follow Mile Sommerfeld on Instagram, click here.