Check this guy out! This is my buddy, Jim Cordova, from Evansville, Indiana. On Nov. Brian Whitacre won the ltwt. Congrats to all three! You must be logged in to post a comment Login.
You must be logged in to post a comment. Aside from working out and making dietary changes, using creatine may help bodybuilders to build muscles faster. Creatine is one of A cable machine or pulley machine is a versatile piece of workout equipment comprising a pulley system and weights. The pulley To maximize stimulation of the biceps when implementing the strategies discussed prior, you must perform with an explosive rep style! These tips are a surefire way to thicken your biceps! Yet they are merely basic in nature and sculpting a pair of mountains entails much more than mere hypertrophy.
Contrary to what some believe, you can influence their appearance through region-specfic concentration-style movements. The second half of this article will heighten your understanding behind the concept of concentration curls and your biceps will have no choice but to follow suit!
Boulder Shoulder II — Presses are essential to maximize the potential for size and development of your shoulders. Most of you already know this and so you include presses to ensure that you have done all you can to blast your delts into new growth. Even so, I must ask you, on what day are your front delts sorer, after chest or shoulder day? For most of you, I know it is after chest day, with some of you acquiring extreme soreness from pressing at a flat bench angle.
Basically it boils down to the fact that a great deal of fiber in your front delt region was better stimulated, not during your shoulder routine, but during a workout where you made no deliberate attempt to work them.
This peculiar scenario has led me to think outside the box with respect to pressing for the delts and I desire to share my reasoning with the discussion that follows. Many believe presses to be the best exercise to increase the width of the shoulders. The front delts will certainly contribute toward this effect, yet it is actually the side region of the delts that is most responsible for creating the illusion of width.
Even with the most concentrated effort, presses will only target the frontal portion of fiber in the side delt region, primarily when performing them while sitting upright. You will therefore find it beneficial to rely on pressing movements to aid in the development of the front delts, and you can take them to the next level by opening the doors to include new angles from which to press. There is much to applaud with regard to the design of mainstream resistance training regimens, as the implementation of the vast majority of them will safely and effectively achieve goals for a wide audience.
Nonetheless, when it comes to the most advanced levels of muscular development, they tend to fall short in certain areas. Such is the case with the upright bench degree angle being accepted as the standard shoulder pressing angle in most routines. While it is necessary to press from this angle, one could argue that it is the most unnatural and least effective out of the vast number of constructive pressing angles for the shoulders.
This is especially true if it is done while trying to keep the back firmly against the pad to maintain a strict upright position. Performed properly, one must slightly arch the back when lifting overhead and this includes pressing on a standard upright bench.
If you want proof, simply lift something over your head and you will notice that you naturally fall into this position. As this implies, I am against using a behind the neck press in an attempt to better target the side delt region, as it hinders strength and wreaks havoc on the rotator cuff, delivering only half of what an upright row or side raise can do.
Again, apart from targeting a small portion of the side deltoid region, shoulder presses primarily work the front delts. To most effectively activate the front delts, you must keep the arms in front of the body in addition to bringing the arms together as you press upward.
This is why they are sorer after chest work than from pressing in the upright position on shoulder day and the basis for integrating higher-level inclines into your shoulder routine. While it might vary based on individual structure, your front delts will perform the bulk of the work when pressing above a degree incline and up. If you had to pick, you would be wiser to eliminate the beloved degree angle than you would forsaking those between 60 to degrees.
They are unrivaled in terms of being the most natural angles from which to press and stimulate an incredibly vast area of fiber while drastically minimizing rotator cuff damage. Similar to chest work, pressing angles must be systematically rotated, with each ending up at the beginning of your workout consistently over time. Will your upper chest be worked at some of the lower angles in this range?
Yes, just as your front delts are inevitably worked when doing incline work for chest. In fact, I sometimes find it worthwhile to hit both the upper chest and front delts together simply because of the great extent of which these two muscles work in conjunction with each other.
I am not a fan of working the front delts after a thorough chest workout or skipping them altogether. Some profess this believing that chest presses will allow for adequate stimulation of the front delts.
Like every other muscle, I believe they need to be worked both directly and when you are fresh for best results. Only for the sake of swaying you away from this, I will state that I have developed a pair of freakishly thick, round, and separated front delts.
Moreover, I did it by working them on their own day for the last fifteen years, with absolutely no sign of tendonitis or even a hint of rotator cuff pain. To avoid these conditions, you simply need to organize your shoulder presses around your chest workout to avoid over-training. Aside from structuring your chest and shoulder workouts days apart from each other, a general model might be to start with side delt work, using raises and upright rows, on weeks where you begin your chest work from an incline angle.
In order to maximize development in the shoulders, you will have to rotate the emphasis of the three deltoid heads anyway. And given that the side delts are the least activated during other upper-body movements, being stimulated mainly during your shoulder routine, it would be a good idea to start with them more often than not, especially if they are lagging behind.
Speaking of side deltoid development, a fail-proof method to ensure that you never reach your full muscular potential in this region is to rely on side raising movements to build them. Compound movements are essential to maximize hypertrophy of the side delt region just as they are for every other bodypart. Why would they be any different? Relying on side raises to maximize growth of the side delts is like depending on flys or cable cross-overs for maximum hypertrophy of the chest, extensions for the quads, or front raises for the anterior deltoids.
So, you should not rely on side-raises as the chief exercise for the side delts, with the consistent application of the various forms of upright rowing movements being necessary to maximize the flare of this region. Lastly, you will find it very efficient to exhaust a region of the delts and transition to another.
An example would be to first perform your side raises and upright rows, move onto presses that work a portion of the side delts, and hit higher angle incline presses that primarily target the front delts from there. Ultimately, each weekly regimen should allow for the orderly stimulation and adequate recovery of every muscle on a consistent basis.
Making use of the raising, pressing, and rowing strategies discussed in these articles will have a very positive effect with regard to a thorough stimulation of your delt region.
Surely, they are essential if your goal is maximum development! Of course, they must be combined with the other principles and strategies at your disposal, namely, the strategic usage of range-of-motion, rep cadence, and rep range, among others. The correct combination of these variables will allow you to achieve your own unique goals with absolute certainty! Boulder Shoulders I — Because the shoulders function during practically every upper body exercise, either directly or indirectly, they are quite easy to stimulate.
Performing any direct shoulder exercise is a virtual guarantee that you will activate fiber in this muscle group. In fact, they are so easy to activate that they commonly interfere when directly working other bodyparts, such as the chest, and precautions must be taken to minimize their usage. Even so, the intricate nature of the deltoids does present a challenge when aiming for thorough stimulation.
As we explore the anatomy and function of this muscle group, it should become apparent as to why this is the case. Though it appears as one round muscle, the shoulders are usually divided into three distinct regions, namely the anterior, lateral, and posterior heads. The anterior deltoid front delt region originates on the clavicle collar bone and inserts on the humerus upper arm bone , functioning by raising the arm up to the front of the body.
The lateral deltoid side delt region originates on the scapula shoulder blade and inserts on the humerus, allowing you to bring your arm out to the side. The posterior deltoid rear delt region also originates on the scapula and inserts on the humerus.
The rear head allows you to bring the arm backward. Because all three regions of the deltoid insert into the upper arm, fiber recruitment in each head will shift relative to even the slightest changes in arm rotation and angle of execution. This means that numerous variations of presses and raises will be needed for full, round, delts. Most of you are aware that the most effective and commonly used exercises include overhead presses, upright rows, and various versions of the dumbbell raises.
With regard to performing the latter, I find that many encounter rotator cuff pain and have trouble experiencing a strong contraction. Throughout this article, I will expound on the vague topic of positioning as it pertains to getting the most out raising movements.
If you grasp the concepts that follow, I am certain that they fry your deltoids to the extreme! In order for the following positioning tactics to be most advantageous, it is essential that you consider the fiber direction between the attachment points when working the delts. This will provide insight in terms of positioning yourself to optimize the path of travel, enhance muscular contraction, and maximize fiber stimulation when targeting a region of the delts.
Basically, each section of the deltoid will move the arm according to its fiber direction and the objective is to correlate this with the line of tension. Consider front raises for the anterior deltoid region.
Although these are commonly performed by bringing the weight straight up from the sides of the body, this is not ideal way to work the fiber from a full stretch to peak contraction. Given that the fiber forms at an angle, the most effective execution of a front raise entails moving the weight from the side of the body in toward the midline.
This particular variation is intensified by keeping the hands midway between the pronated and neutral position. Because the fiber direction of each head swerves in various directions from origination to insertion, virtually every raising movement will demand moving the weight at a slight angle.
As you will soon realize, there is a great deal of similarity between raising movements that target the front and side delts, but you can use a basic spectrum to track the target fiber in these two regions. Take a moment to raise your arms from the sides of your body and touch your hands together at shoulder level.
This would represent point A in the spectrum. Next, keep them raised and move them directly out to the sides of the shoulders so that your upper body forms a sort of cross, and you have point Z.
The point is simply to get you to be mindful enough to change up the path of travel each time you perform a front or side raise to avoid stagnation and build fuller delts. To get the full effect, this spectrum is to be used in conjunction with upper body posture and arm rotation to maximize stimulation and avoid rotator cuff injury.
Though it is commonly recommended to perform dumbbell raises out to the sides of the body to recruit side deltoid fiber, this is only relative to keeping the upper body placed upright. Yet there are thousands of people who put a lot of effort without acquiring results even close to that.
Is there more to the story? Frank Zane won Mr. The muscle to height ratio displayed by Cordova is similar. When Zane competed steroids were legal and easy to get. All bodybuilders used them. How are natural bodybuilders reaching the stats of former Mr.
Whey and creatine? Seems a little too good to be true. The tests are easy to manipulate with a little underground knowledge. If the measures tighten, there would be no competitors left.
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