bullet-proof shoulders Archives

Behind-the-Neck Shoulder Safety

Q: I’ve seen you guys recommend behind-the-neck pulldowns before in your newsletter as long as lighter weight and a specific range of motion is used, but you never seem to mention behind-the-neck presses. Is the behind-the-neck press not a good shoulder exercise?

A: First understand that any type of behind-the-neck move—pulldown or press—can overstress the shoulder capsule. It’s not a natural position; however, the behind-the-neck position can provide a unique angle of pull on the target fibers for new development… [Read more…]

Barbell-Only Home Workouts

Q: For us home-gym rats, how can we incorporate Positions-of-Flexion mass training with a very basic setup? I only have a barbell, rack (for squats/bench, etc.), and a dip/chin station; I don’t have any dumbbells. Is it possible?

A: It’s very difficult to do full POF routines for most bodyparts without dumbbells because most finishing contracted-position exercises are single-joint moves, like laterals for delts or bent-arm bent-over laterals for midback. Nevertheless, you can improvise and create some very effective NEAR-full-range bodypart programs. [Read more…]

Negative Overload

Q: I’m using the Fat-to-Muscle Workout, and the negative-accentuated technique [one second up/six seconds down] has given me a lot of new muscle, and I’ve noticed that the excess muscle trauma you guys talk about has helped me lose a good amount of fat, too. I’m amazed! Now, however, I feel like my mass gains are slowing down. I think it’s because I’ve adapted to the negative-accentuated sets. How can I intensify them? Or should I switch to a different technique for a while?

A: Don’t drop the NA technique unless your goals have changed for your physique. If you’re still trying to lose fat as you build muscle, a set with one second up and six seconds down on every rep for every large bodypart will help you get there faster… [Read more…]

Add Forward-Lean Laterals for Shoulder Size

Q: In many of your workouts, you suggest forward-lean laterals. What are those, and why should I use them instead of regular standing lateral raises [for medial-delt-head mass]?

A: The deltoid is a unique muscular structure. It controls the movement around a ball-and-socket joint, so the fibers wrap around the area in bundles, moving in many directions. You can see that in this photo of Jonathan… [Read more…]