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Saturday Sharing MeMe: #5

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Saturday Sharing

Today I’d like to share with you my 5 questions about leg training from your perspective. Your job is to answer the questions in the comments or on your own blog that relate to the topic this week. If you decide to put the list on your own blog, be sure to leave a comment with a link to your blog. Please note that permission is NOT granted top copy the question to a forum or message board for the purpose of having the readers participate in the answering of the topic.

 

 

Topic for Saturday, June 8, 2013: Leg training.

  1. Do you train your legs on a regular basis?
  2. Do you train legs on a specific day of the week and if so, when?
  3. What is your favorite leg routine?
  4. What is your favorite leg exercise?
  5. How do you insure intensity on leg day?

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Monday Madness Workout: Shoulder Shredder

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shoulders-shred

Shoulders can make any physique look that much more impressive. A nice boulder look takes time to develop. You have to train hard and focus on the shoulder muscle very carefully or you will not succeed. You have to consider all the different angles for hitting the shoulders and hit all of them equally hard. This is where most people fail.

The Shoulder Shredder

This workout hits all of the shoulder musculature. It is quite an intense workout and something you will want to include in your split on a regular basis.

Exercise Sets Repetitions
Hammer Shoulder Press 4 8-10
Seated Side Laterals 4 12-15
A1. Seated Front Laterals 3 12-15
A2. Seated Rear Laterals 3 12-15
Incline Side Lifts 3 12-15
Front BB Raise 3 8-10
Arnold Press 2 6-8
Face Pulls 3 12-15

Workout Analysis

We start off this workout with a couple of warm up sets of Hammer Shoulder Presses. We then go into the working sets. 4 sets of moderate weight Hammer Shoulder Presses will get the blood flowing to the shoulders. We then move to seated side laterals. Do high repetitions and 4 sets of these. Your shoulders will be on fire. We then move to a superset of Seated Front Laterals and Seated Rear Laterals. Work though the inevitable burn to force some growth in this area.

The next move in this workout is a killer. It is called Incline Side Lifts. You put an incline bench at a steep angle and then get on it on your side. You use a controlled movement with the dumbbell and raise it up and control it on the way back down. Your thumbs should point towards the floor. This will only require a very light weight so don't get too macho on me.

Now grab a moderately heavy barbell and do front raises with very strict form, shoulders back and chest out. Follow this with some heavy Arnold Presses. You finish off everything with some amazing Face Pulls. Make sure to use a slow and controlled movement. When you get the rope all the way back squeeze your shoulder blades together tightly. Do this on every single repetition.

Progress

You will quickly see changes in your shoulders when you train like this. There is an intensity that needs to be met in order to shock those shoulders into a nice growth pattern. Get to it and you will not be sorry. 

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Saturday Sharing MeMe: #4

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Saturday Sharing

Today I’d like to share with you my 5 questions about cardio training from your perspective. Your job is to answer the questions in the comments or on your own blog that relate to the topic this week. If you decide to put the list on your own blog, be sure to leave a comment with a link to your blog. Please note that permission is NOT granted top copy the question to a forum or message board for the purpose of having the readers participate in the answering of the topic.

 

 

Topic for Saturday, June 1, 2013: Cardio.

  1. Do you believe in cardio training for fat loss or weight training only?
  2. How many days of cardio do you do each week?
  3. How long are your cardio sessions?
  4. Do you ever do multiple cardio sessions in a day?
  5. How do you pass the time for long cardio sessions?

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Old Guy Muscle Building YouTube Channel

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OldGuysVideoCoverMy training partner, Ken Waters and I have started a new YouTube channel called Old Guys Building Muscle. It is going to be chock full of tips for people (men and women) over the age of 40. We will show you exactly how we train in order to gain some muscle and lose some fat.

Younger people will gain knowledge from this channel as well. What works well for people older 40 can also be adapted to work well for people under 40. You may have to modify some of the tips slightly and frankly, we will discuss any modifications when doing the videos.

Come back here often. We will be taping entire workouts, exercise tips, training philosophy discussions and the like. It is going to be an amazing channel.We have some great ideas for future videos. Our training is intense and we are looking for massive results. 

Our current mission is called Operation Get Swole. The stated purpose of Operation Get Swole is to get as big as possible, but I am going to add that we want to get as lean as possible as well. Both things need to happen in order to show off our very hard work in the gym.

If you are an older person and want to know how to train this is the channel for you. Do not forget to visit regularly. Your suggestions for topics would be greatly appreciated and can be left in the comments section below. Your wish will be our command and we will work on any video ideas you present as long as they are relevant to the stated purpose of the Old Guys Building Muscle YouTube channel.

We hope that you will use these videos to get motivated at the gym. Push yourself harder than you ever thought was possible and you are going to see some crazy results. You will also learn some of the problems we have (injuries, poor recovery, etc.) as we discuss those problems.

We hope you enjoy the video!

Old Guy Back Day from Michael J Mahony on Vimeo.

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Monday Madness Workout: Shoulder Shredding

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shoulders

Shoulders can be a very impressive body part if brought out correctly. Nice broad shoulders attract the ladies and ladies, when you have nice shoulders it attracts the men as well.

Anatomy of the Shoulder Muscles

The shoulders consist of a front, middle and rear deltoid area as well as the rotator cuff area. It is important to work all these areas equally so as to not cause an imbalance in the shoulder. If you work the front delts too much the rear delts won't be able to do thheir job. You can have pain in your collarbone as a result or several other issues with the shoulder. Many people neglect the rear delts when training. Do so at your own peril!

The rotator cuff needs to be kept loose. I personally use the Rotater to accomplish this. This fantastic device is the best way to maintain rotator cuff health and avoid future injury to the area. It is designed to specifically stretch and strengthen the rotaror cuff region of the shoulders.

The Shoulder Shredding Workout

Now that you understand how the shoulders are put together, let's take a look at the shoulder shredding workout.

Exercise Sets Repetitions
Overhead Press 4 10-12
Arnold Press 4 10-12
A1. Side Laterals 3 12-15
A2. Front Laterals 3 12-15
Bench Rear Delt Row 3 12-15
Cable Bent Laterals 3 12-15
Upright Row (wide grip) 4 12-15
BB Shrugs 4 12-15

The Shoulder Shredding Workout Explained

We start with some moderately heavy overhead presses. Do these with strict form (check out Mark Rippetoe discussing form here). This exercise will focus on your anterior deltoids. As you lift, count the repetitions on each set. When you can complete 15 repetitions on all 4 sets it is time to increase the load.

We move from overhead press into the Arnold Press. Be sure to keep the dumbbells close to each other and have them remain so throughout the entire motion. Resist the urge to separate them from one another. Again, attempt to get 15 repetitions on every set before increasing the load.

Next up is a superset of side laterals and front laterals. This one is going to burn. You perform a set of side laterals and immediately follow up with a set of front laterals before taking a rest period.

The Bench Rear Delt row is a favorite movement of mine. You can get away with a pretty light weight and still really push the muscle. A great description of the Bench Rear Delt row is here. Be careful with range of motion. Most people go too high on this exercise. You want to stop as soon as the elbows are just slightly above the shoulders.

Cable Bent Laterals are now performed using the cable rack. You assume the bent lateral position with the cables crossed over one another and perform the motion exactly like a bent over lateral with dumbbells. The difference here is that the cables will keep the muscle under constant tension, making this a much more difficult exercise to complete.

We now move to an upright row with a wide grip. Grasp the barbell with a shoulder width grip. As you lift the bar upwards, force your elbows to lead. As you lift the bar allow your elbows to flex. The wider grip will help protect your rotator cuff.

We finish off with a movement that will build up your traps. The Barbell Shrug can be done with as heavy a weight as you can handle for 15 repetitions. You will let your arms hang as you hold the barbell and you will shrug your shoulders up towards your ears. When you reach the top really squeeze hard and then slowly lower the weight.

Intensity is a Must

When you train any body part the intensity you use is extremely important. Push yourself to the max. If you want to see some growth don't phone in your workouts. The shoulders are no different. Push through the burn and work hard. Give it everything you've got.

Conclusion

By being consistent and giving this workout plan a chance to work you will find that your shoulders change in a matter of weeks. Give it a chance and let me know what you think.

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