Dedicated to Your Physical Transformation
In the past few newsletters, I’ve had a few eye-opening quotes from hypertrophy researcher Chris Beardsley on the middle-delt heads…
To summarize, he said that while it’s common to divide the deltoid into three heads, it’s really seven divisions. He followed that up by saying that exercise variety is needed for full, complete development. [Read more…]
Yesterday, I shit-canned a few exercises for the middle-delt head, including standing or seated lateral raises, overhead presses, and, for the most part, upright rows.
The ideal exercise, with the most mass punch for the side head, is the one-arm cable lateral with pulley set at just below waist height. However… [Read more…]
Packing mass on the side head of the deltoid is a difficult task for the majority of us…
That’s because most of the popular exercises that stress that middle shoulder area are crap… [Read more…]
Q: You mentioned that Arnold liked a seated cable lateral. Did he do them sitting on the floor? Why not just do them standing?
A: He actually did them sitting on a low stool. He could probably tell by feel that the low position put him at a better height for an ideal resistance curve than doing them standing when the pulley is set near the floor… [Read more…]
Q: I like the one-arm cable high pull that you had in a recent newsletter. Working the lateral head in the upper “press” position without the danger of overhead-press joint compression is just what I needed to fill the gap. My question is, can I use two arms at once? I don’t have a lot of time to work out, so one-arm and one-leg moves aren’t good for me.
A: For those who don’t know what a cable one-arm high pull is, here’s trainer Vince McConnell demonstrating… [Read more…]
Yesterday I discussed the one-arm cable delt pull, a hybrid front raise-lateral raise with a low cable.
I’m experimenting with it as an add-on move after the ideal medial-head exercise, striving for new shoulder roundness and fullness.
It puts the medial head in the high contracted position similar to [Read more…]
Rounder delts can make you look wider and your waist look narrower. That’s two aesthetic reasons to get shoulder training right, especially the side head that’s most responsible for those two effects. [Read more…]
My daughter and her future husband were over for dinner, and after talking about our dogs, they veered into my favorite subject: training. [Read more…]
