Q: I just got Old Man, Young Muscle and notice that you talk about limiting danger in your workouts. But you include dumbbell pullovers. Isn’t that exercise very dangerous for the shoulder joints?
A: I don’t think it’s dangerous if it doesn’t hurt your shoulders and you do it correctly…
- Use two dumbbells, so each arm has freedom of movement.
- Never lower the dumbbells below the plane of your head.
- Stick to higher reps—around 10 to 15—so the weight is only moderate.
- Never move fast; if a Speed Set is called for, use a 1/1 rep tempo, not 1.5-second reps.
- Do it at the end of your workout, which will limit the weight you can use even more due to upper-body-muscle fatigue.
Why even bother using it? For me, I like the feel of stretching my lats and pulling with some chest and triceps synergy.
To be completely honest, I’ve noticed that when I don’t do pullovers, my triceps lose some mass, specifically impressive sweep from the side. I need that intimidating arm size when I yell at kids: “Get the hell off of my lawn!”…
One function of the triceps’ long head is to pull the arms down toward the torso from overhead. The pullover does that from the stretch point to midrange.
By the way, I have a bum shoulder, and two-dumbbell pullovers don’t bother it one bit. If you do pullovers and feel joint pain, don’t do them. Period…
That goes for any exercise—unless you enjoy forking over your paycheck to an orthopedist.
Your Quick Fast-Mass Blueprint: Learn how to accelerate your mass gains with the STX method, Speed Sets, and complete ideal-exercise-based training. The 35-minute workouts also include the best stretch and contracted add-on moves. Get 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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