I’ve been doing these (plus the Luke Sauder calf workout-Love IT!)for a couple weeks without doing much else for upper body. A couple sets of dips and pullups (weight assisted cause I’m a wuss).
Here’s the question I have. How hard does this hit the rear delts? I’ve noticed some “interesting soreness” in my deep rear delts where I “think” they tie in to the lats. I don’t have any decreased range of motion and I only notice the soreness with external rotation type movements and it feels like muscle soreness, not pain… It’s not near as bad as it was after the first workout. It only lasts about a day now where then it lasted a few days (3-4)… this just me adapting to the exercise and just now realizing an imbalance I had in my shoulders or is it a symptom of something else…
I have done deadlifts with up to 405 (not PSG’s) before and haven’t noticed this pain in my shoulders and I’m only doing them with 235 on my heaviest set with as strict a form as I think I can. I’ve never had shoulder problems. but I did take about a month off from training.
any feed back would be greatly appreciated.
Well, think of the angles you are working at when on a platform. My guess is that you are just about in ‘row’ position with your arms and upper body relative to the bar, so just to keep your arms in their sockets you’re whole body is tensing in ways you cant in any other excercise. When you row, it is light enough to stimulate your biceps, thus is not heavy enough to want to ‘pull your arms out’. Think of what your row is, then think of the difference in weight to your deadlift, THEN remember your junior physics classes telling you that the initial force needed to get the weight moving is greater than the force to keep it moving. Ouchies on your arm joints!
So my soreness is completely gone from these work outs.
Here’s the cool part. My arms are already starting to show some changes. I know it’s probably subjective, but I used to look at my arms and think they were small, now just sitting around, when I look at them I can see they are growing. I think it looks like I’m getting some meat on my arms. My forearms are fuller and my biceps peak more and my triceps hang more. My delts have more horseshoe shape in my back double bi and I’ve got more separation between them and my bis/tris when they’re just across my chest and my shirts are getting tighter in the shoulder/sleeve area…
This thing is really working and it’s only been about three weeks…