A few weeks, ago I mentioned that I was adding a contracted-position exercise for my medial-delt head at every upper-body workout…
My ideal exercise is one-arm cable laterals, with the pulley set at just below waist height. That provides more resistance at the start stretch and less at the top contracted position due to cable angle…
After reading thoughts from hypertrophy researcher Chris Beardsley, specifically about how different areas of the muscle can grow from different resistance curves, I decided to add a one-arm cable high pull…
That gives me heightened resistance when my hand is out and up at about head level, similar to where the arm ends up in an overhead press…
I can no longer do overhead presses, and rarely recommend them because shoulder impingement is a distinct possibility—as my pain verifies; however, the finish position does place the medial delt in a unique-peak contraction…
The cable one-arm delt pull gets you that unique contraction without downward pressure on the joint (pics above)….
In the pics below, notice that I’m getting more roundness in my delts. I can even feel the necks of my T-shirts being stretched outward due to new width—much better than feeling a pull at the waist, which I will no doubt happen at Thanksgiving.
To be fair, the left pic is at the end of summer in more ripped shape, while the after is now. Plus, the lighting is different. Still, you can see how the roundness of my shoulders has improved significantly, even though the pose isn’t exact.
This makes me ecstatic because my shoulders have always been a weak point—hard to get the “capped” look, especially at age 62 with no hormone replacement therapy.
As I detail in the Old Man, Young Muscle workouts, adding a stretch- and/or contracted-position exercise after the ideal can produce new size effects—something you should not neglect….
Speaking of add-ons, tomorrow you’ll see a unique one from former pro bodybuilder Lee “Mass With Class” Labrada.
Latest Release: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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