On a recent trip to the UK, i trained several times with my nephew.I noticed that his delts were thicker and rounder and had that particular shape from which the muscle gets its name.When i asked him what he had been doing he replied "The antidote to Pressing." Upon further inquiry he mentioned that his shoulders had been feeling beat up and tight from too much pressing and he decided that some direct, isolation work was needed as therapy.Using a a tri-set of bent over raise,side raise and front raise,performed for 3 rounds,he not only made his shoulders better but improved their look and had a knock on improvement in his press and bench press.Having not done any of those for quite some time i spent the next month including them in most workouts with decided benefits. Now back in the USA i have modified the routine by using cables and that feels even better,as you can exert more control on the lowering portion of the movement. Terrific stuff and i may have to get some wider shirts. Now isolation exercises get a bad rap in some quarters, and i am not suggesting that thay are the best way to lay a good foundation.Squats,deadlifts, rowing and pressing etc. will do the best job of that.However leverage type exercises have been around since the early strongman days and most certainly have a role to play in creating more balanced muscular structures and from that improvement in strength overall.For those who have been overdoing the bench press with an overuse of the frontal deltoid then the front raise may be omitted. Obviously the training must fit the individual.For anyone who has been experiencing shoulder tightness or discomfort i can recommend this nice little program with cables or DBs to flush fresh blood into the area and work the smaller muscle structure of the shoulder girdle, which many times do not get enough direct activity.Try it for a month and i am sure you will experience healthier shoulders,improved appearance and maybe an increase in strength. The best thing is for all the benefits it takes very little out of the recovery bank. One last point, start light on these and keep the reps in the 10-15 range.Somewhere on the forum our Sticks has mentioned this before using sledge hammers as the tool, but i could not locate it.
Topics that focus on building strength and muscle using old school and modern training techniques. Post questions, share training tips and programs.
Moderator: peter yates
1 post • Page 1 of 1