Shoulder Training 101 (GROW MASSIVE DELTS!)
Ready to grow some bigger shoulders then good thing you signed up for shoulder training 101.
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Chapter one connection over everything. About two weeks back, I was training shoulders with a buddy and we started to do side laterals. He stopped me, said, I know you're supposed to do a full range of motion, but for some reason, I feel better if I flare my lats and just do a partial range. “Like what? What should I do?” And I had to chew down my anger and there was a lot of it. With shoulders, you can't just throw weight around like you can with deadlifts or squats and expect good things to happen because there are so many muscles that you don't want to jump in that absolutely will and ruin everything.
That's why your number one priority has to be the connection over the range of motion, the path you take, the weight you use, even your form. If you start to do a movement, you realize your form is really off, but you have a great connection.
Embrace that f’d up form.
Because what my friend was doing by flaring his lat during a side lateral was actually brilliant. But he was concerned because some oily, hairless guy on TikTok told him, You have to do a full range of motion. But what he doesn’t understand is that shortened range of motion is actually just isolating down to make sure that during side lateral, that lateral head is the only thing that's working. And he would have known that if you didn't listen to that shiny bastard and just listened to his body.
Chapter two, you should never finish an exercise the way you start it. If you do, you're not getting the most out of it. Now, my form changes because of one of two reasons either. first, I'm doing the exercise and I just don't have that connection, so I'll do about two sets to try to find it. But if it's not there, I'll change the form completely, change the path, change the angle, whatever I can to really connect. If I still don't have it, I'll just keep doing that until I find that connection and then hammer out those sets.
Or it's the exact opposite. Instantly, I have a horrible connection with that muscle, so much so that I’ve got tears of pain and joy in my eyes and I do all the sets, but I don't leave. I'll still change the handle, change the path, do one or two more sets to make sure I hurt myself as much as possible.
Because when you find something you connect with, lean into it.
That's why if you ever see me out in the wild, you might think, Wow, that guy's been sitting there like an a**hole stealing that machine, doing ten sets. In reality, I probably did, but I don't think of them as ten sets because I'm doing three or four different hand placements. So to me, those are all different exercises. That's how I can justify sitting on the machine for a half-hour like an a**hole.
All right, Chapter three small, seemingly insignificant changes make a world of difference. We’ll use a dumbbell front raise to illustrate this because there are so many people that either love dumbbell front raises, even though they shouldn't, and others that know they shouldn't because every time they do, their traps engage and take over. And we can easily fix this.
Because I think one of the biggest problems people run into when training their delts is they don't put enough thought and effort into each individual head as they train them and they just group them together and think “I’m training my shoulders”.
Kind of like the way you think about your balls, even though they're very distinct and each has individual characteristics. For instance, I guarantee one of yours hangs lower….left. So what I want you to do the next time you go to do a front raise is really narrow your focus down to just that anterior dealt and think about, OK, what part of this movement do any secondary muscles have the potential to jump in and take over?
For most people, that's going to be traps so you can try a couple of different angles, for some you’ll lay on an incline and do a front raise so you're just doing the initial part of the contractions, for others is the complete opposite. You might lean all the way forward. That way, you're just finishing it off because for most people, as they bring it down to their side, that shoulder rolls forward, and that's when their trap engages.
And then from there, it's all about trying to get even more of the movement. Is it starting out to the side and then flexing in as you contract up or keeping a supinated palm, that way you limit that lateral head.
#biggershoulders #delts #cappeddelts
Смотрите видео Shoulder Training 101 (GROW MASSIVE DELTS!) онлайн, длительностью часов минут секунд в хорошем качестве, которое загружено на канал Ryan Humiston 05 Декабрь 2021. Делитесь ссылкой на видео в социальных сетях, чтобы ваши подписчики и друзья так же посмотрели это видео. Данный видеоклип посмотрели 317,958 раз и оно понравилось 13 тысяч посетителям.
