Tag Archives: shoulder training

Body Building – Day 56 & 57

Day 56 & 57

kick

Short entry this morning. I did cardio both days this weekend. I am at the end of phase 2 in this program and I am thinking I would like to go through it one more time before stepping into Phase 3. I may even do it twice and then kick it up a notch right before summer by going into phase 3. We’ll see…

Happy holidays!

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Body Building – Shoulders/Cardio – Day 53

Day 53

women_upper-body

Wow. Jaime Eason has a beautiful pair of arms. There is nothing “manly” about those. I don’t think I want to go quite that big, but I love the definition and curves. Totally sexy, totally feminine and beautifully proportioned. It still amazes me that you can build or reduce muscles any where on your body and shape it like a piece of clay. It’s not easy, but it’s within your reach. It’s not something you can buy, it’s not something that can be given to you, it’s something you have to work for. Lift heavy for best results, but don’t over do it and injure yourself. Don’t follow the weight I have listed in my routine. You should be figuring out your own personal challenges and logging your own weight.

How do you figure out how much to lift? Typically, if you lift 60%-80% of max, you could do anywhere from 10-20 reps. Lifting at 80% and above takes you down to the lower rep range, which is where you’ll be if you’re trying to gain size. That means keeping your reps somewhere between 8-16, if you’re lifting for weight loss and fitness. Your weights are determined by the number of reps you’re doing.

For Beginners:

  • Choose a weight you can only lift 16 times. You don’t need to go to complete failure, but make sure you’re challenging your body.
  • Begin with 1 set of each exercise, slowly working your way up to 2-3 sets (i.e., adding a set each week)
  • When you’ve added sets and have a solid foundation (after 6-8 weeks), add more weight so that you can ONLY do 8-12 reps.
  • Continue to progress by adding a rep each week until you reach the max reps (no more than 16), increase your weight and drop your reps back down to 8-12.

Before you train your shoulders, it’s important to understand the muscles you’re targeting. Your shoulders are composed of the larger deltoid muscles—anterior, medial, posterior—and smaller rotator cuff muscles that support the ball and socket joint. The rotator cuff is made up of four muscles—the teres minor, infraspinatus, supraspinatus, and subscapularis—which help in all overhead and rotational movements at the shoulder.

The deltoid muscles are the prime mover of arm abduction—moving the arm away from the body.. The front (anterior) muscles are involved in shoulder abduction when the shoulder is externally rotated—think lateral raises with your thumbs turned up. The anterior deltoid also works with the subscapularis, pectorals, and lats to internally rotate the humerus bone, effectively turning your thumbs in and towards the center of the body so your palms face back.

The rear (posterior) fibers are strongly involved in transverse extension, as in cable back rows. The lateral fibers perform basic shoulder abduction when the shoulder is internally rotated, like in lateral raises. They also perform shoulder transverse abduction, as in a reverse fly, when the shoulder is externally rotated. An important function of the deltoid muscles is also to support the humeral head to prevent dislocation when carrying very heavy loads.

Summer Shoulders 

Arnold dumbbell press: 20 lbs. – 4 sets of 8 reps

Seated bent over rear delt raise: 12.5 lbs. – 4 sets of 8 reps, last set to failure

Alternating single-arm dumbbell press: 20 lbs. – 4 sets of 8 reps

Superset:
Front dumbbell raises: 15 lbs. – 4 sets of 8 reps
Upright rows: 20 lbs. – 4 sets of 8 reps
End of Superset

Side lateral raises: 12.5 lbs. – 4 sets of 8 reps, last set is a drop-set

Reverse flyes: 4 sets of 8 reps – Still can’t do these without my rotator giving me hell. I did one rep with 10 lbs., disappointed. Maybe I should drop to 7.5 lbs. and try that next time instead of not doing them at all.

Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etc)

Body Building – Back/Rear Delts – Day 48

Day 48

rear delt

Today I couldn’t do my reverse flyes or my bent-over rear delt flyes. Wah! My rotator cuff on my right side was bothering me so I decided not to push through it and cause an injury I may regret later. It’s disappointing to grab weights, get into position and only do one rep. I do need to look into some rotator cuff specific exercises and make sure I am adding them into my routine more. I don’t want this to become an issue.

I went to bodybuilding.com and found this.
http://www.bodybuilding.com/fun/criticalbench24.htm

Looks like I need to add in some Cuban Press Rotations, Cable External Rotations and some Cable Internal Rotations. All of which I never do. The truth is that because those muscles are so small, we tend to forget about them. We concentrate on what we are building for aesthetics and not what’s important for health. It doesn’t take much time and/or effort to train them adequately. A few minutes per week are all they need to stay healthy and ready for the rigors of the more “important” training of the superficial muscles. If we slow down long enough to focus on the minor, finer muscles, the major muscles will forever be grateful — and grow. I need to remember this…

Delt Demolition!

Barbell Deadlifts: 70 lbs. – 4 sets of 8 reps

T-bar row: Olympic bar plus 25 lb. plate – 4 sets of 8 reps

Wide-Grip Lat pulldown: 60 lbs. – 4 sets of 8 reps, last set is a drop-set (went from 60 to 50 and did an additional 15 reps. in drop-set)

Seated cable row: 50 lbs. – 4 sets of 8 reps, last set is a drop-set (went from 50 to 40 and did an additional 8 reps. in drop set)

Straight-arm pulldowns: 30 lbs. – 4 sets of 8 reps

Reverse flyes: 4 sets of 8 reps – only did one rep with a 12.5 lb. dumbbell

Bent-over rear delt flyes: 4 sets of 8 reps – only did one rep with a 12.5 lb. dumbbell

Extra credit/Punishment for fly failure: – 3 sets of 13 push ups.

Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etc…)

Body Building – Shoulders/Cardio – Day 40

Day 40

church
4 Biggest Shoulder Training Mistakes

#1: Straightening Your Arm on Lateral Raises
Lateral raises targeting the middle delt are done with a slight bend in the elbow. The problem arises when the elbow isn’t locked throughout the movement. Straightening the arm is called elbow extension, and the triceps — not the delts — is responsible for this action. Keep it locked in a slightly bent position.

#2: Straightening Your Arm on Rear Delt Exercises
The same blunder involving elbow extension frequently makes its way over to rear-delt exercises, most commonly bent-over lateral raises with dumbbells or cables. When you extend at the elbow, you turn a perfectly good rear-delt exercise into one for triceps. Again the key is to lock your arm in a slightly bent position for the duration of the set.

#3: Positioning Your Hands Too Close on Upright Rows
To target middle delts, your upper arms should travel out to your sides during upright rows. That’s not what happens, however, when you use a close grip. Your elbows are drawn forward as your shoulders are internally rotated. That movement isn’t kind to your shoulder joints.

#4: Neglecting Your Rotator-Cuff Muscles
A smaller group of four rotator-cuff muscles also work in tandem to help stabilize your shoulder joint (and that includes during presses for the chest). As your delts grow stronger over time, and if you’re not also training your rotator-cuff muscles, a strength imbalance arises that makes the rotators much more susceptible to injury and chronic pain.
Article from Muscle Magazine

Smokin’ Shoulders

Barbell Military Press: 20 lbs. for a warm-up set, 3 sets of 10 reps

Superset:
Upright Dumbbell Rows: 15 lbs.
–  3 sets of 10 reps
Standing Dumbbell Military Press: 10 lbs. – 3 sets of 10 reps
End of Superset:

Incline Bench Front Dumbbell Delt Raises (go light): 3 sets of 10 reps. I did 1 set at 10 lbs. and 2 more at 7.5 lbs.

Seated Rear Delt Cable Flyes: 2.5 lbs. (WTF) 3 sets of 10 reps

Lateral Raise: 10 lbs. – 3 sets of 10 reps (Last set is a drop-set.)

Rear Delt Raise: 10 lbs. – 3 sets of 10 reps (Last set is a drop-set.)

30 min medium intensity cardio

Body Building – Shoulder Training and Cardio – Day 33

shoulders

Day 33

Today’s focus is training shoulders. Even though 2013 tank top season is sadly over, it is important to keep a consistent training routine to make improvements and keep muscle development strong  for next summer!  Aside from looking great, your shoulders are involved in just about everything you do so exercising them will make daily functioning that much easier. Your shoulder muscles are fairly small, so you may not be able to use as much weight as you can for your chest or your back. Don’t be too hard on yourself if you can’t lift for 10 perfectly executed reps with a heavier weight. Go lighter and go for form and intensity.

You can lift all day, but if you don’t train with intensity, you won’t grow. Intensity doesn’t necessarily mean grunting, screaming, or throwing around weights. I consider intensity by how heavy you lift, how hard you work, and the timing of your rest periods. You constantly need to ask yourself “How effective was my workout today?” You can’t expect to grow if it’s not challenging, but you can build the arms you’ve always wanted. Promise.

My workout today focuses on big, compound movements for strength and size. I also do a little bit of medial-delt work to round the shoulders, as well as some rear-delt work for balance. It shouldn’t take you more than 45-60 minutes.

Tip of the day. Make sure you are squeezing your muscles! This squeeze is usually at the end of your rep. For instance with the military press, squeeze when get the barbell completely over your head with arms fully extended, pause and squeeze. Sometimes it is easy to forget when you are so focused on your form or trying to just get through a tough set.

Toughen Up!

Barbell Military Press: 1 warm-up set with 30 lbs, 3 sets of 10 reps with 45 lbs.

Superset:
Upright Dumbbell Rows: 3 sets of 10 reps with 15 lbs.
Standing Dumbbell Military Press: 3 sets of 10 reps with 15 lbs.
End of Superset

Incline Bench Front Dumbbell Delt Raises: (go light): 3 sets of 10 reps with 10 lbs.

Lateral Raise: 3 sets of 10 reps with 12.5

Rear Delt Raise: 3 sets of 10 reps with 10 lbs

Cardio:
15 min on Elliptical – 8 incline / 7 intensity
10 min on Stairmill – level 7
10 min on Treadmill – walk uphill (15 incline) – run uphill (15 incline)

lady