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Mass-Contraction Supersize Add-Ons

Steve demonstrating medial-delt POF exercises

You saw my example of efficiency of effort using the ideal medial-delt exercise: one-arm cable laterals for your medial-delt heads… [Read more…]

Filed Under: X Files Tagged With: shoulder exercises, shoulder workout, wide shoulders

More Sets for More Mass?

Steve demonstrating medial-delt POF exercises

In the last training newsletter I recommended the full Positions-of-Flexion workout from the Exercise Guide for someone who is in their 40s or younger with average or above average recovery ability. [Read more…]

Filed Under: X Files Tagged With: best shoulder exercise, delt workout, ideal shoulder exercise, shoulder exercises, shoulder workout

“You Flip-Flopped on Overhead Presses”

Demonstration of partial presses vs. high-pulls in the contracted position

Q: I notice that you have overhead presses in The Ultimate-Mass Exercise Guide. I thought they were dangerous and damaging to the shoulder joint. Why did you flip-flop?

A: It’s only half a flip-flop. Let me explain… [Read more…]

Filed Under: X Files Tagged With: best shoulder exercise, delt exercises, delt workout, ideal shoulder exercise, shoulder exercises, shoulder workout

7-Minute Cannonball-Delt Workout

Steve demonstrating the new POF for shoulders on cable exercises

Old Man Young Muscle 2 has spawned questions, like: How can you completely train a muscle for mass in less than 10 minutes? [Read more…]

Filed Under: X Files Tagged With: best shoulder exercise, delt workout, shoulder exercises, shoulder workout, wide shoulders

I Was Wrong on Overhead Press (kind of)

Chris Beardsley overhead press diagram

I’ve been on Team Brignole for awhile, bashing the overhead press as a shoulder-joint killer… [Read more…]

Filed Under: X Files Tagged With: delt exercises, delt workout, overhead press, shoulder exercises, shoulder presses, shoulder workout

Forgotten Delt-Trap Mass Builder

Trainee demonstrating dumbbell lateral shrugs

After the newsletters on direct-indirect work for each muscle, my first training partner from way back in high school emailed me about lateral shrugs… [Read more…]

Filed Under: X Files Tagged With: delt exercises, delts, shoulder exercises, shoulders, traps

Face Pulls for Delts and Back Mass

Face pulls with back and delts emphasized in red

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…]

Filed Under: X Files Tagged With: delt exercises, delt routine, delt training, shoulder exercises

Indirect Mass Effect, Part 4

Jonathan doing a dumbbell lateral shrug

Next up in our discussion is shoulders… [Read more…]

Filed Under: X Files Tagged With: best shoulder exercise, indirect muscle mass, indirect work, shoulder exercises, shoulder workout

Middle-Delt Mass Workout

Ron Harris demonstrating the one-arm behind-the-back cable lateral raise

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…]

Filed Under: X Files Tagged With: best shoulder exercise, delt exercises, delt workout, delts, ideal shoulder exercise, shoulder exercises, shoulder workout

2 New Moves for Middle-Delt Mass

Alex Eubank's side triceps and delt

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…]

Filed Under: X Files Tagged With: best shoulder exercise, delt exercises, delt workout, ideal shoulder exercise, shoulder exercises, shoulder workout

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