Q: Loved the newsletters on the direct-indirect mass effect. I have a cable setup, so I’m wondering what you think of face pulls for indirect middle delts and upper back toward the end of the workout. I thought it could replace the dumbbell lateral shrugs you suggested. [Read more…]
Do One Set Slow For New Muscle Growth
Q: I’m having a lot of trouble with delts. I don’t feel any of the exercises, and my delts never get sore. Right now I’m using a [Positions-of-Flexion] routine. Should I add exercises for some new muscle growth in my shoulders?
A: One of the big problems with delts is that they don’t get enough eccentric, or negative stress. And science says that lowering is the most important for muscle growth (the negative is what causes muscle soreness)…
Think about it. On lateral raises, the leverage shift is extreme, with high resistance through the top third of the stroke and almost zero through the bottom third. [Read more…]
Detail Your Delts
Q: I’m having trouble with the incline one-arm lateral raise [stretch-position delt exercise]. I tend to lose my balance when I’m on my side on the incline bench, and I can’t feel my center-delt head working. Any suggestions?
A: It does take some jostling and positioning to get set on the incline bench for incline one-arm lateral raises—but it’s worth the time to get it right since these can really help detail your delts. It was an Arnold favorite, and for good reason: It stretches the medial head as well as the posterior head, both of which add considerable roundness to your delts. [Read more…]