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Behind-the-Neck Shoulder Safety

Behind-the-neck presses

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…]

Filed Under: X Files Tagged With: behind-the-neck presses, behind-the-neck pulldowns, bullet-proof shoulders, negative-accentuated, no more shoulder pain, rick kaselj, shoulder capsule, shoulder exercises, shoulder pain, shoulder presses, shoulder size, shoulders, slow negatives, x-centric, x-centric mass workout, x-centric method

Ultimate Exercise for Shoulder Size

Jonathan Lawson, wide-grip rack pulls

Q: Maybe I missed it since I’m a relatively new subscriber to your newsletter, but what is the Ultimate Exercise for shoulder size; wide-grip dumbbell upright rows or dumbbell presses?

A: We first identified each Ultimate Exercise for every major bodypart in our first e-book, The Ultimate Mass Workout. There’s a comprehensive chapter on each one, why they are best, and also a few complete programs with just those moves—like V-handle chins for lats… [Read more…]

Filed Under: X Blog, X Files Tagged With: 2a fibers, bodybuilders, density, Dr. Dimitrios Stamou, eat the fat off, endurance fibers, fast-twitch fibers, Harvard research, Lou Ferrigno, Power, power pyramids, power-density workout, pumping iron, pyramids, ripped muscle, rotator cuffs, shoulder size, ultimate exercise for shoulders, Ultimate Mass Workout

Press Here for Shoulder Size

Q: I’m using Jonathan’s 10-Week Size Surge Workout [in the 3D Muscle Building e-book], and for shoulders, it has dumbbell upright rows as the first exercise for midrange work; then I do incline one-arm laterals for stretch, and then standing laterals [contracted]. I added two sets of dumbbell presses after that for more shoulder size, as you’ve suggested, for some overhead shoulder work. My question is, Why do you sometimes recommend presses first? Aren’t those dangerous for your shoulder joints?

A: We only do behind-the-neck presses first if we use a technique that allows lighter weight, such as negative-accentuated (six-second lowering), 4X, 10×10, TORQ, etc. As you said, in the quest for shoulder size, heavy weights on behind-the-neck exercises can wreck your rotator cuffs.

For heavy pressing at the start of a shoulder workout, we use either Smith machine military presses (to the front) or dumbbell presses…

[Read more…]

Filed Under: X Files Tagged With: 10-week Size Surge, 10x10, 3d muscle building, 4X, behind-the-neck presses, dangerous, mike westerdal, negative-accentuated, protect your family, rotator cuffs, shoulder joints, shoulder presses, shoulder size, shoulder workout, TORQ, variation

Shoulder Size—Try This New Pressing Exercise

Steve spotting Jonathan for forced reps on dumbbell shoulder presses

Q: In The Ultimate Mass Workout e-book, you identify the Ultimate Exercise for delts as dumbbell upright rows. I’ve always read that overhead presses are best for building massive shoulders. Almost everyone I talk to says to press for delt size. Can you explain your thinking?

A: Our thinking was that any type of overhead press over-emphasizes the front-delt heads. Jonathan has overpowering front delts, so presses hit his side-delt heads even less than most trainees; however, a recent experiment has us revising our thought process somewhat. [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, adaption, delts, dumbbell presses, dumbbell upright rows, leverage, p/rr/s, power/rep range/shock, pressing exercise, shoulder presses, shoulder size, shoulders, testosterone, ultimate exercise, upright rows

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