Q: In Positions-of-Flexion mass training you classify the one-arm cable lateral as a stretch-position exercise for the medial-delt head. But isn’t it really a stretch- and contracted-position exercises? There is resistance all the way through the stroke, so you get resistance at contraction [top] as well as at stretch.
A: You could classify one-arm cable laterals as both stretch and contracted, but it’s more of a stretch-position move because of the angle of pull.
In other words, the resistance is more targeted at the bottom than at the top—plus, at the top, most people roll their shoulder back to involve the trap.
Nevertheless, if you don’t have a problem with shoulder development, your full-range POF medial-delt routine could be…
Midrange: Presses or DB upright rows, (pyramid) 3 x 9, 7, 5
Stretch/Contracted: One-arm cable laterals, (4X) 4 x 12
For more emphasis, simply add lateral raises as the last move, a pure contracted-position exercise. The 4X mass method is always excellent for a super sarcoplasmic size blast last…
For the uninitiated, 4X is taking a weight with which you can get 15 reps, but only do 10 (or 12 in some cases). Rest 35 seconds, then do it again. Continue for four sets, and on the last go all out—to failure.
Midrange: Presses or DB upright rows, (pyramid) 3 x 9, 7, 5
Stretch/Contracted: One-arm cable laterals, (4X) 4 x 12
Contracted: Lateral raises, (4X) 4 x 12
Note that 4X sequences can also be reduced to 3X if four sets are too much volume—or you want to go a bit heavier. Obviously, you can use more weight on a 3X sequence than 4X because it’s one less set.
Incidentally, a few other two-for-one exercises in Positions-of-Flexion mass training are cable flyes (stretch/contracted for pecs); dumbbell shrugs (stretch/contracted for upper traps); machine pullovers (stretch/contracted for lats).
There are more double-duty mass moves I.D.ed in the 3D Muscle Building e-book.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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