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Today in Bulgaria is Monday,Night!
I just remind you about article Eric
I just remind you about article Eric
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WOW...GOOD TO KNOW I AM REACHING OUT ALL THE WAY TO BULGARIA!Originally posted by darkwolfa View PostToday in Bulgaria is Monday,Night!
I just remind you about article Eric
HERE YOU GO...
ANGLING FOR DELTS
Look up the word "angling" in the dictionary and you’ll be likely to find something pertaining to the art or sport of fishing. Well, since most of us are "fishing" for cannonball-like delts I guess in a way, it kind of makes sense. However, the word angling as I am using it means utilizing a variety of angles, grips, and/or planes of movement to generate new muscle growth (more on this later). Now if you are new to weight training, using a very standard program, and repeating the same exercises week in and week out for months at a time will be highly effective at stimulating growth. However, as time goes on, the body begins to make it more and more difficult for you to make steady gains. Most trainees respond by adding in some new and fresh exercises or simply adding more sets to existing exercises, and this usually sets the muscles on the path to hypertrophy again. However, the human body is literally an "adaptive machine," and eventually will again begin to fight even your best efforts in the gym. There are many, many techniques out there that can be helpful to you once you reach a plateau, but most of them are designed to make you work harder in the gym. Forced reps, negatives, drop sets, partials, etc, are all certainly going to raise your intensity level...and perhaps this is exactly what you need to get you on the road to progress again. However, these same techniques also make greater inroads into your recovery ability, and could end up backfiring on you by pushing you into an overtrained state. In other words, you may actually be working hard enough in the gym, but your CNS (central nervous system) and muscles might just be, well, "bored." Even though most trainees change exercises from time to time, there usually is a core of 5-6 movements per muscle group that are adhered to from workout to workout. Just as your mind can get tired of eating the same old foods over and over, your body can get tired of doing the same exercises, in the same manner, over and over. If this is the case, your muscles may be firing off less and less fibers each time your perform the same movement...yes, even if you increase the weight! You may also find that you are having more and more trouble getting a pump from your workouts, and that your joints are starting to bug you. This is because doing the same exercises from workout to workout can, over time, cause what is known as an "overuse injury." On the other hand what if it is not your muscles that are bored, but your brain! Perhaps you are simply looking for a way to make your workouts more interesting, which will help to keep your enthusiasm higher, and your time in the gym more productive! Either way, this is where angling comes into play...
Like I mentioned earlier, I use the word angling to describe using various angles, grips, and planes of movement to better stimulate a muscle to grow. My guess is that right about now you are probably saying, "But Eric, I already do this. I use 3 or 4 different exercises for each body part, all at different angles!" And I am sure you do, but what I am talking about here is taking this concept a step further, not only using different exercises to hit a muscle from various angles, but several different angles for each individual exercise!
To illustrate the concept of angling it is easiest to do so by taking you through an actual workout. In this article we are going to discuss angling for shoulders, as I feel that very few trainees build complete deltoids from front to back, and usually lack depth in one or two heads of the muscle. In my years of training clients, I have found angling to be an excellent way of overcoming this problem. The deltoids seem to thrive from this training technique, probably because of the nature of the shoulder joint, and the vast plane of movement it allows for.
Let’s look at a typical workout for shoulders that has for sure been performed thousands and thousands of times by trainees all over the world:
1. Seated Dumbbell Presses: 3 x 8-10
2. Side Lateral Raise: 3 x 8-10
3. Upright Rows: 2 x 8-10
4. Seated Bent Lateral Raise: 2 x 8-10
This happens to be an excellent delt workout that hits all three heads, and utilizes presses, rows, and laterals to torch the shoulders. However, after performing these exercises for years on end the body begins to get a "been there done that" kind of "attitude" toward them, and as I mentioned earlier with slowly become less and less responsive to them...and that equals little to no growth! Now, let’s look at basically the same workout for shoulders, but add the twist of angling into the mix...
Seated Dumbell Press:
-Perform the first set in the standard manner, with palms facing foward, and simply pressing from just above the shoulders to just before lockout.
-Perform the second set with the palms facing in toward your head at the onset of the rep, and as you press almost use and "arching" motion as you bring the dumbbells overhead and toward each other to a point just before they touch. Make sure the dumbbells follow this same arched path on the way down as well.
-Perform the third set with the palms facing toward your chest, and your elbows tucked into your body in front of you. As you press upward turn your palms so that just as you get to the top of the movement, they are facing away from you as in a standard dumbbell press. Use the opposite rotation of the palms on the way down. This exercise is also know as the "Arnold Press," as this is a method Mr. Schwarzenegger would employ very often in his shoulder workouts.
Side Lateral Raise:
-Perform the first set in the standard manner, standing or seated with torso erect, raising the dumbbells out to the sides to shoulder height, with palms down.
-For the second set grab and adjustable incline bench and set it up with the pad facing you. The angle of the bench should be about 75-80 degrees. Grab a set of dumbbells and while standing, lean into the bench so that your chest is on the pad and your head is just over the top of the bench. Holding this position raise the dumbbells out to the sides without allowing your chest to ever leave the bench. These are harder than standard laterals, so go with only about 2/3 your normal side lateral weights.
-On the final set simply turn the incline bench around and drop the angle back maybe another hole or two. Sit on the bench and lean back on the pad. Perform a strict set of lateral raises.
Upright Rows:
-Perform the first set with a shoulder width grip and raise the bar in a plane just a few inches away from the body.
-Perform the second set with the hands just a few inches apart and raise the bar while keeping it very close to the body.
Seated Bent Lateral Raise:
-For the first set, lean over and hold the dumbbells with the palms facing in, with your starting point being the outsides of your thighs.
-For the second set lean over far enough so that you can start with the dumbbells in front of your shins. Instead of your palms facing in, however, they should be facing back, so that the inside plates of the dumbbells are actually touching at the beginning of the movement. Doing bent laterals in this manner is very difficult, so be prepared to go very light if you expect to use a full range of movement.
So there you have it my fellow hypertrophy hounds! A run-of-the-mill delt workout morphed into an all-out fiber splitting angular attack!
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THIS JUST IN:
Eric Broser is.....SMART! Just another great read that will lead to MONSTROUS GAINS!
Thank you COACH!Comment
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Obviously intolerant does not believe EC to be "natural" (whatever that word means). If he's not comfortable with those terms, that is fine with me.Originally posted by intolerant View Post
I will call myself a "drug free/OTC" bodybuilder, if that makes him feel better.
BTW, Coach, Shawn....Thank you! From two people I admire very much, you continue to humble me
Just doing what I enjoy (other than pounding almond butter and peanut butter...but that will come in a few weeks!)Comment
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I love it.
Thanks Coach. Let me guess...I'll be doing plenty of these.
Assistant to the regional manager.
Iron8 approvedComment
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Lol Eric Thank You
This article is exactly what i need!
Today i finally found i have right side scapula or nerve or Scoliosis problem!I really don't know,and doctors in Bulgaria are very bad!I don't have chance to understand from doctor what exactly happen with me (till now 2 doctors said to me non-sense bullshits!
And today I switched to dumbbells and one-arm exercises,it really help me a lot!
As I saw your article is about shoulders (they are never big and wide enough) and include dumbbell exercises!
Just Great!
I must go to bed,but tomorrow I will take time to read whole article!
And Yes I think you are international trainer with many fans around the world!
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If you need a reminder, the peanut butter I'm eating right now is quite tasty.Originally posted by hossjob View PostObviously intolerant does not believe EC to be "natural" (whatever that word means). If he's not comfortable with those terms, that is fine with me.
I will call myself a "drug free/OTC" bodybuilder, if that makes him feel better.
BTW, Coach, Shawn....Thank you! From two people I admire very much, you continue to humble me
Just doing what I enjoy (other than pounding almond butter and peanut butter...but that will come in a few weeks!)
Oh straight to the heart!
Dear Lord, I apologize for that. *done in my best Larry the Cable Guy voice*
Assistant to the regional manager.
Iron8 approvedComment
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Thank you Hoss and Todd. It is my pleasure to provide you with all of my knowledge and experience! I know it is in good hands!Originally posted by hossjob View PostComment
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Fans around the world? Well that makes meOriginally posted by darkwolfa View PostLol Eric Thank You
This article is exactly what i need!
Today i finally found i have right side scapula or nerve or Scoliosis problem!I really don't know,and doctors in Bulgaria are very bad!I don't have chance to understand from doctor what exactly happen with me (till now 2 doctors said to me non-sense bullshits!
And today I switched to dumbbells and one-arm exercises,it really help me a lot!
As I saw your article is about shoulders (they are never big and wide enough) and include dumbbell exercises!
Just Great!
I must go to bed,but tomorrow I will take time to read whole article!
And Yes I think you are international trainer with many fans around the world!
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Eric I am starting to get a nonsexual crush on you! LOL Nice read. You are making my printer go crazy.Comment
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Dude thank you for clarifying that oh so important point.Originally posted by intolerant View Post
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I have a man crush on lots of dudes in this thread....wait that came out wrong....oh hell with it! I love yall!!!!Originally posted by Future View PostNutrex Research
Exercise Science BS, CSCSComment
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Bro, you're too funny man. I can't wait to kick it. Maybe throw a few back...Originally posted by silverbackn View PostComment
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You guys make we want to hug someone
Assistant to the regional manager.
Iron8 approvedComment
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I don't know why everyone is being so condescending about this. I think it is a legitimate question. What is Ephedra available over the counter in? Bronkaid? You have to sign for that. Are you saying that Ephedra is legal according to the NGA?
From the NGA website:
All of our amateur shows are a minimum of five (7) years drug-free and all athletes are tested.
Also on the drug testing list is :
PRESCRIPTION PSYCHOMOTOR STIMULANTS.
(Example: Amphetamines).
By the logic you are using, research chemicals would be okay to use as well since they technically aren't legal. If you, or someone else, notified them that you were using Ephedra they would be okay with it?
By their standards, you aren't natural. You won't be natural for seven years. I could care less if you were juiced to the gills, but you are competing in a drug tested show.
Explain how I am wrong please.
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