[quote]countingbeans wrote:
Behind the back cable raises FTW. (Credit goes to Bonez tho)
[/quote]
What are these? With handles or a bar?
Never seen 'em.[/quote]
Handles.
If you keep the cable behind your ass you can’t cheat, Even if you bend at the hip, your arm doesn’t go up any further.
So fucking badass.
I would buy Bonez a case of T-Bones just for that tip alone.
So just stand there (or grab the pole and lean away) and raise your arm up. Pretty simple, and I caught a great MMC after like 2 or 3 tries. [/quote]
I’m being particularly dense today, lol.
Facing the machine or away from it?
[/quote]
Perpendicular to it is the best way to explain. The pole the cable is attached to would be touching the arm opposite teh one you are raising with.[/quote]
Ahhh, ok, so 1 arm at a time. Cool, I’ll give it a shot.
What do you guys think of training shoulder more frequently than other parts in your split? Shoulder and lat width are things you should emphasize in your physique, and I think I’ve read CC recommend specializing in back width early on in your training career.
So what about shoulders? If you’re not one of those guys whose shoulders are hit heavily by other pressing then you might have to specialize in them to get cannonball status delts. The only issue is whther it’s healthy for your shoulders…maybe train side and rear delts more frequently, but keep front delts at normal frequency?
Right now I’m doing everything twice a week but down the line I’ll have to cut most down to once a week.
yes just like that. So bend over, hands looking like that, and just laterally raise your arms, keeping your hands like that. You will feel the entire movement in your rear head. Whereas when you do it with your palms facing in, your lateral head jumps into the equation.[/quote]
My deltoid workout (on arm day) looks like this:
standing db lateral raises
reverse pec deck machine (rear delts)
…I saw an article here that said tall guys should ditch the military press and stick with lateral raises, so that is what I did.
Does anybody think this is enough for my shoulders to grow? I am tall and bulking up (long arms) if that means anything. I start at 12.5 db’s and go up to 20 for 10 reps, then 25 for 4 reps cheating a little.
[quote]LarryDavid wrote:
What do you guys think of training shoulder more frequently than other parts in your split? Shoulder and lat width are things you should emphasize in your physique, and I think I’ve read CC recommend specializing in back width early on in your training career.
So what about shoulders? If you’re not one of those guys whose shoulders are hit heavily by other pressing then you might have to specialize in them to get cannonball status delts. The only issue is whther it’s healthy for your shoulders…maybe train side and rear delts more frequently, but keep front delts at normal frequency?
Right now I’m doing everything twice a week but down the line I’ll have to cut most down to once a week.
[/quote]
As i’ve learned and I know a few around here have experienced, shoulders take a while to recover, especially with all the other movements that indirectly or directly take a toll on them eg. bench, squats, etc. I get 2 days with them per week but my training is structured around a more PL/SM approach with some BB work thrown in as accessory. 1 day has more volume for my shoulders at a lighter weight, whereas the other takes volume lower but intensity up.
I always do my pressing last, as most people are already aware the front delt is over powering in almost everyone, so it doesn’t get my attention first.
I start out with almost like a power lateral delt raise. Starting position is DB’s touching infront of me, then I use some body english/leg drive to bring them up as high as possible. I’ve used 75’s for 6 reps the past 2 sessions so you have an idea of the weight you can use.
Follow those with several sets of rear delt cable work, just stand, take the attachment off and use the cable to do a reverse fly motion, one arm at a time.
Next is behind the back side cable raises, these are done very strict with lighter weight since I already used a power movement for them earlier.
[quote]waylanderxx wrote:
I always do my pressing last, as most people are already aware the front delt is over powering in almost everyone, so it doesn’t get my attention first.
I start out with almost like a power lateral delt raise. Starting position is DB’s touching infront of me, then I use some body english/leg drive to bring them up as high as possible. I’ve used 75’s for 6 reps the past 2 sessions so you have an idea of the weight you can use.
Follow those with several sets of rear delt cable work, just stand, take the attachment off and use the cable to do a reverse fly motion, one arm at a time.
Next is behind the back side cable raises, these are done very strict with lighter weight since I already used a power movement for them earlier.
Finish with smith high incline press.[/quote]
^This. Doing the isolation work on the lateral and rear heads first helps prime and warm up my shoulders.
[quote]eyegainweightbig wrote:
Good threads Akuma,
My deltoid workout (on arm day) looks like this:
standing db lateral raises
reverse pec deck machine (rear delts)
…I saw an article here that said tall guys should ditch the military press and stick with lateral raises, so that is what I did.
Does anybody think this is enough for my shoulders to grow?[/quote]
No. Do your presses first, then lat raises, then finish with your reverse flyes. Thank me later =D
[/quote]
Coming from a tall guy, I’m much more concerned with my rear delt/lateral head movements than my overhead pressing and my shoulders respond well using that principle. I still wouldn’t ditch military though, just do it last and in the smith machine.
[quote]gswork wrote:
Akuma (& others) - what do you think of upright rows in terms of overall shoulder development?
Incidently, where did that ‘rolling shoulder’ shrug come from, it surprises me everytime i see it[/quote]
Upright rows are nice, they help develop the separation between the front head and pec, along with hitting the front and lateral head, but i wouldnt use it as a staple in my routine personally. I might throw it in every couple weeks, but thats all. My shoulder/back day has me at the gym long enough lol, dont need to be throwing more into the mix.
In terms of the shrugging, i have no idea. I believe Dorian Yates said something like ‘The traps are used for shrugging. Forget all the nonsense. Grab a barbell, load it up, and try to touch your ears with your shoulders,’ and bam, theres traps. yea itll get some secondary use, depending on your routine, but Up and down barbell shrugging is the pinnacle for me.
I’ve started doing these after bonez suggested them. I just grab the cable and I think it makes it easier to keep my pinky finger up throughout the movement.
Have you tried doing it with no handle and just grabbing the little ball at the end of the cable?[/quote]
I use the balls for the X flies or rear cable flies, whatever you want to call them.
haven’t tried using just them with the Behind the back raises.
[/quote]
using just the ball for behind the back lateral raises can help you put more emphasis on the lateral head. You just have to turn your pinky to where its slightly higher than your thumb. With a raised pinky, youll feel that shit down to your Deltoid Tuberosity (the insertion of the deltoid muscle in the humerus)
[quote]Akuma01 wrote:
youll feel that shit down to your Deltoid Tuberosity (the insertion of the deltoid muscle in the humerus)
[/quote]
I’m a big fan of when the bottom of my delt burns like a motherfucker.
With teh ball grip, My right wrist is all FUBAR from punching my fat gay college roommate in the stomach, causing a cellulite tsunami, and the resultant force breaking my wrist. I’ll give it a shot and see if I can do it comfortably.
[quote]Akuma01 wrote:
youll feel that shit down to your Deltoid Tuberosity (the insertion of the deltoid muscle in the humerus)
[/quote]
I’m a big fan of when the bottom of my delt burns like a motherfucker.
With teh ball grip, My right wrist is all FUBAR from punching my fat gay college roommate in the stomach, causing a cellulite tsunami, and the resultant force breaking my wrist. I’ll give it a shot and see if I can do it comfortably.
[/quote]
narrow clavicle guy hear chiming in, good shit Akuma01, these threads have been good, i actually read BB thread again, for a while it was pretty lame.
i usually start w/ pressing or put pressing movements on a different day. pressing from pins set on the smith machine is nice because you can go heavy, set the weight down on the pins, breath…wait and explode w/ another rep. it’s a nice alternative to typical pressing.
lateral raises have really helped me to appear thicker and wider, i usually do 5+ sets including the two warm ups elbows bent, leading w/ elbows to allow for a heavier load. then rear w/ bent over laterals + cables after crisscrossed standing, much like a reverse pec deck hand position varies to isolate/feel the rear head.
additionally, i like to hit more laterals, leaning away, i do a FTS-7 type of set to finish shoulders. lateral machines w/ elbows on pads is great too.
back to eating, huge lean burger on brown rice bread + sweet potato fries dipped in honey Dijon + a fruit flavored BCAA punch because i’m out of milk.
[quote]cyruseven75 wrote:
narrow clavicle guy hear chiming in, good shit Akuma01, these threads have been good, i actually read BB thread again, for a while it was pretty lame.
i usually start w/ pressing or put pressing movements on a different day. pressing from pins set on the smith machine is nice because you can go heavy, set the weight down on the pins, breath…wait and explode w/ another rep. it’s a nice alternative to typical pressing.
lateral raises have really helped me to appear thicker and wider, i usually do 5+ sets including the two warm ups elbows bent, leading w/ elbows to allow for a heavier load. then rear w/ bent over laterals + cables after crisscrossed standing, much like a reverse pec deck hand position varies to isolate/feel the rear head.
additionally, i like to hit more laterals, leaning away, i do a FTS-7 type of set to finish shoulders. lateral machines w/ elbows on pads is great too.
back to eating, huge lean burger on brown rice bread + sweet potato fries dipped in honey Dijon + a fruit flavored BCAA punch because i’m out of milk.[/quote]
You know, i just recently started implementing some more “Explosion from pins” into my routine. I actually dont go as heavy, usually using about half weight. Major emphasis on the explosion. And also, thanks to Dorian, MOST of my exercises contain a large focus on the negative portion of the rep. It seems to be working pretty well actually. I just seem to be expanding weekly lol. My XLs are getting tight…