Time got a little ahead of me yesterday and in the hope of writing three articles in 36hrs soon died however I thought I’d put together something quick on the way to work this am.
Many of you will have spent some time trawling YouTube for a bit of inspiration, checking out what the big boys are doing in their training. I’ve mentioned this a few times about the downside to social media and lifting. People don’t find much entertainment in watching people lift light weights, slower tempo and higher reps. This then leads people to believe lifting brutishly heavy weights and lower reps is the way to train and aspire to be the size of some of these guys. Building size is about volume of weight, time under tension and what we call sarcoplasmic hypertrophy. More on that in a later article.
Those genetically gifted of us with a high prevalence of fast twitch muscle fibres will respond to pretty much any kind of lifting, the mere mortals however not so much. How do we shock the muscles into a bit of growth.
In the onset you need to build a base. Remember that the videos, training program’s that these guys and girls do are based on an already established amount of muscle tissue which came about from the visually less stimulating work years before. Full ROM (Range of Movement) on big compound lifts. To coin a phrase
‘Stimulate don’t annihalate’
Now without getting into this in huge huge details I wanted to just touch on partial range work.
This you will see a LOT of bodybuilders doing as it means we can target specifics of tissue without our weak points becoming the limiting factor. You could potentially train shoulders as an example and keep the triceps fresh to hit later. So people can get a feel for this here’s a little program to do, let me know how you get on with this but the intent here is to blow those delts up without worrying about lockout or anything else failing you.
This is bodybuilding so very different to how I personally work.
Take note that over time this inhibits movement and shortens essential tissue so keep with the ROM work and shoulder mobility work. Post workout be sure to stretch your pecs, triceps (You could even slot them onto the end of this). If your training age is sub 3 years only try this, you need to stick with more compound work for now.
A. Prone Incline Rear Delt Raises 3 x 20reps Tempo 2121 45secs rest
B. Leaning Cable Lateral Raise 3×30 Tempo 2121 45secs rest
C. Behind Neck Partial Smith Machine Press (press until upper arm is parallel to the floor) 3×15 Tempo 1111 (no rest at top or bottom so weight will be low) Rest 60secs
Nb: If you have an issue with getting the bar behind your neck without straining through the anterior portion (front) of the shoulder, stretch and release the pec with some soft tissue work. If you then don’t get the range see an ART practitioner for a few sessions and get them to free it up. If this doesn’t release enough skip C and do 4 sets of D.
D. Partial Range DB Press 3×15 Tempo 1111 (as above) 60s rest
E. Upright Cable Row 1.5 reps lift full back to half way point, back up and full stretch on the way down. 3×20 11121
F. Snatch Grip Shrugs (use straps) 2×25 Tempo N/A just rep them Rest 30 secs
On the 1111 tempo count continuously in a metronome style fashion 1,2,3,4,1,2,3,4 and NEVER release tension on the muscle.
If your shoulders aren’t pumped to hell and growing after this you’ve slacked!!
Post workout stretch your pecs and triceps HARD!