Short and Sweet - Shoulders and Arms
Training doesn't have to be an hours and hours training that one body part to exhaustion, mix it up!! This is exactly what I did today, cramping two workouts into one, achieving one of the best workouts I've had in a long time and here it is.
1. A) 10x10 Barbell Shoulder Press
B) 10x10 Skull Crusher
C) 10x10 Barbell Curl
My first exercise I worked as a tri-set using German Volume training as my basis hitting the main compound exercises for the muscles I was training. Little tip, always schedule tricep first into the tri-set. Its pre exhausted from the pressing with one thing you must always remember it's a bigger muscle group than the bicep, taking up more of the upper arm, so train it harder!!! This was hard but so rewarding in that I felt that I shocked the muscles more than my normal routine, 100 reps is a lot of volume. Don't focus on weight!!! Tempo, control and rest time is crucial. Always stay below 45 seconds between all sets.
2. A) 5x12 Seated Lateral Raise
B) 5x12 Reverse Push Downs
C) 5x12 Hammer Curls
We're now focusing more on the isolation of the muscle, splitting the muscles heads. Focus paid to the lateral head when performing the seated raise, avoid swinging and take the weight down if you can't reach a full contraction. Bring the bench up to 90 degrees, full range of motion with a slight twist at the top of the movement, 'pinkies high', so your little finger points to the sky. This will generate more of the movement onto the lateral and slightly the rear delt. Reverse push downs will target the lateral head, which often gets neglected when performing the usual push down along with hammer curls hitting the long head of the bicep.
3. A) 5x15 Cable frontal raise
B) 5x15 Overhead Extension
C) 5x15 Single Lying Cable Concentration Curl
Again perform all three as a tri-set with the focus now being on pushing the muscle beyond fatigue, don't neglect tempo as the reps have increased with attention always paid to the contraction more so when training arms or just training in general, more so when you up the reps. Squeezing, along with a full range of motion and contraction I think always stimulates the muscle over weight used. With the frontal raise use a rope, squeezing the rope out at the top with thumbs high. The cable curls perform lying down, avoiding any swinging of the weight ensuring your arm is pinned in and elbow down.
And that's it, 20 sets in totally, over 220 reps for each muscle group all in under an hour. The pump and overall exhaustion to the muscle is something I haven't achieved in a while. So keep your workouts intense and you're onto a winner.
Jack
Training doesn't have to be an hours and hours training that one body part to exhaustion, mix it up!! This is exactly what I did today, cramping two workouts into one, achieving one of the best workouts I've had in a long time and here it is.
1. A) 10x10 Barbell Shoulder Press
B) 10x10 Skull Crusher
C) 10x10 Barbell Curl
My first exercise I worked as a tri-set using German Volume training as my basis hitting the main compound exercises for the muscles I was training. Little tip, always schedule tricep first into the tri-set. Its pre exhausted from the pressing with one thing you must always remember it's a bigger muscle group than the bicep, taking up more of the upper arm, so train it harder!!! This was hard but so rewarding in that I felt that I shocked the muscles more than my normal routine, 100 reps is a lot of volume. Don't focus on weight!!! Tempo, control and rest time is crucial. Always stay below 45 seconds between all sets.
2. A) 5x12 Seated Lateral Raise
B) 5x12 Reverse Push Downs
C) 5x12 Hammer Curls
We're now focusing more on the isolation of the muscle, splitting the muscles heads. Focus paid to the lateral head when performing the seated raise, avoid swinging and take the weight down if you can't reach a full contraction. Bring the bench up to 90 degrees, full range of motion with a slight twist at the top of the movement, 'pinkies high', so your little finger points to the sky. This will generate more of the movement onto the lateral and slightly the rear delt. Reverse push downs will target the lateral head, which often gets neglected when performing the usual push down along with hammer curls hitting the long head of the bicep.
3. A) 5x15 Cable frontal raise
B) 5x15 Overhead Extension
C) 5x15 Single Lying Cable Concentration Curl
Again perform all three as a tri-set with the focus now being on pushing the muscle beyond fatigue, don't neglect tempo as the reps have increased with attention always paid to the contraction more so when training arms or just training in general, more so when you up the reps. Squeezing, along with a full range of motion and contraction I think always stimulates the muscle over weight used. With the frontal raise use a rope, squeezing the rope out at the top with thumbs high. The cable curls perform lying down, avoiding any swinging of the weight ensuring your arm is pinned in and elbow down.
And that's it, 20 sets in totally, over 220 reps for each muscle group all in under an hour. The pump and overall exhaustion to the muscle is something I haven't achieved in a while. So keep your workouts intense and you're onto a winner.
Jack
No comments:
Post a Comment