so i did an amazing shoulder work out last night that seriously took a toll on my nervous system and really recruited some muscle fibers that i havent used and singled out in training in some time. so i thought i would share it.
seated barbell presses super set with incline barbell bench press. 4 sets of 10 on each. i did something i dont normally do for isolation training. i used log chains on my incline sets. the reasoning behind this is i really wanted to focusing on controlling the weight and using different muscle fibers to balance the weight. i was also using slow contraction and a slight pause at the bottom to contract and strain the muscle and then would explode up.
standard dumbell presses. 5 sets of 12,10,10,8,8 i did these with lower weight again using a very slow contraction with a slight pause at the bottom. the only difference is i did explode up i went up slower and controlled it though the lockout. i did not go up in weight with these i used the same weight for all sets.
Arnold presses 4 sets of 10 using heavier weight than usual. went up in weight after the first 2 sets felt to easy
barbell presses behind the head. 3 sets of 12 again focusing on slower contraction and a 2 second pause behind the head. did not go up in weight used same weight for all sets
front raises super set with side raises 4 sets of 12,12,10,8 slow on the way down and a slight pause at the top of the exercise. i did go up in weight on each set. slight increase in weight
face pulls 4 sets of 12. on the last 6 i did a 3 second hold at the contraction point. i did also go up in weight on each set slight increase
fishished out with traps
lighter dumbell shrugs 4 sets of 15 holding at the top of the shrug used same weight for all sets
high pulls 4 sets of 12,10,10,10 went up in weight with each set
seated dumbell shrugs 4 sets of 12. on these i tried to move the dumbells back as far as could and i also leaned forward a bit so i could get the full contraction on the traps. i did slow contractions with 2 second hold at the top. used same weight on each set.
also the whole time in doing this training there was intensity. we were NOT sitting around jaw jacking in between sets we were doing 1 minute rest at most in between sets and between exercises. really didnt give the muscle time to react and just kept throwing more at it. being effective in the gym is important. you can lift heavy and do a bunch of sets but if you are giving your body time to react you are not shocking the
this training session was really meant to incorporate muscle fibers that i am not used to using in explosive lifts. i really wanted to focus my momentum on muscle tissues that are forgotten about and under trained in my regular shoulder exercises. and let me tell you. my shoulders were dead last night! i really felt that was one of the most all around successful training nights i have had in a while i felt strong but also felt like i was taxing my nervous system and really getting down into tissue i havent uses in a while. i would encourage everyone reading this to give it shot if it fits into you training regiment. Eddy and i really "enjoyed" it. it felt like we had packed a day full of manual labor into an hour and a half workout.
*Wolfman*