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Incline Barbell Front Raise


Target:
Front delts

Best In Workout:
Perfect as a finishing move for the front delt, following the bigger, compound exercises such as overhead presses or upright rows.

Sets & Reps:
Perform 3 sets with 15-20 reps.

Set The Incline:
Sit on an incline bench set to about 45 degree angle. The range of motion during this exercise is very small, but setting the bench at the right angle will help better target the front delts longer within the range of motion. Any less or more of a bench angle and the delts will definitely lose tension at either the lower or upper portion of the move.

Grip:
Hold a barbell with an overhand (pronated) grip about shoulder-width apart. To start the move, raise the barbell a few inches above your quads, keeping your arms straight as possible. The “start” of this moves feels as though you are right in the middle or the end of the exercise because raise the barbell off the quads takes a lot of effort, so start off light. You will quickly realise you do not need a lot of weight on this isolation move to elicit results. Many of you may have tried the version of this version in which you face the incline bench, however, the supine version does not allow the lower traps to assist in the execution.

At The Top:
Raise the bar up over the face until your arms are just short of perpendicular to the floor. If you raise the barbell too high, your arms will reach a straight up-and-down angle to the floor, which all but release any tension on the front delts. A point of reference might be to stop the bar when it is in direct line with your line of sight.

Constant Tension:
Squeeze your delts hard, then lower the bar under control to a point just above your quads without letting it touch legs. By stopping short of touching your quads, you automatically force your delts to continue working. Only after you fatigue should you allow the weight to momentarily touch.

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Having Trouble With Shoulder Growth and Getting Them Sore? Here Is An Effective Technique For Training Delts


Shoulder muscles

The delts are more like the endurance muscles you see with calves or forearms and they can handle more reps. Some athletes who are really gifted can do heavy barbell or dumbbell presses and just grow easily. If you have problems gaining size try giant sets (where you combine 4-5 exercises and complete them consecutively with no rest between). It is really intense and you will feel a killer pump on your shoulders. Do a giant set with dumbbell lateral raises, dumbbell shoulder presses, upright rows and bent-over lateral raises for 10 reps each exercise, or 40 reps to total. If your shoulders are not responding from heavy training, this type of advanced supersetting will really work.


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Hit Your Shoulders and Forearms With These Exercises


Shoulders Day
Shoulder muscles<

Clean and press – 4 sets, 12 reps
Arnold press – 4 sets, 12 reps
Alternating frontal and lateral raises – 4 sets, 12 reps
Rear delt – 4 sets, 8 reps (on each arm and then both arms together)
Hammer curls – 4 sets, 12 reps
Wrist curls – 3 sets, 12 reps
Reverse curls – 3 sets, 12 reps


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Smith-Machine Drag Curl


Targets:
Biceps, with emphasis on the longer (outer) head or “peak”.

Best In Workout:
You can placed the frag curl anywhere in your training repertoire, just as long as you precede or follow it woth moves that hit the short, inner head as well as your forearms.

Sets & Reps:
Perform 3-4 sets with 12-15 reps

It’s A Drag:
Stand holding a bar in front of your upper thighs, with your chest up, shoulders back and eyes focused forward. Begin the move by pulling your elbows back as you raise the bar toward your upper abs/lower chest. With the drag curl, you are forced to eliminate as much deltoid involvement as possible. This means you want to keep your elbows back and pull your elbows behind you as you drag the bar up your abdomen., which is why the range of motion is so limited.

Range Of Motion:
The bar should not come any higher than your upper abs. If it does, it means you are allowing your elbows to travel too far forward., engaging more delts than desired. Make sure those elbows move backward not forward.

No Balance Required:
Because you are using the Smith-machine, you do not have to worry about balancing the bar. Therefore, you can probably lift more weight than you would typically lift with the free-weight version. Do not be afraid to overload the muscles.


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Beach Bummed


Competitive bodybuilders usually train for symmetry and proportion in an effort to build an aesthetically pleasing physique. There are many individuals who go to the gym to build up their beach muscles, disregarding symmetry and proportion in designing their training programs. Instead of training opposing muscle groups equally, they sometimes ignore the muscles they cannot see (back, hamstrings, calves, quads) and focus on the muscles they admire in the mirror everyday (chest, biceps, shoulders and abs). Although training specific muscle groups more than others can create an unbalanced-looking physique, disregarding a muscle group over time can potentially lead to other problems that may subject the body to injury.

One common mistake with regard to balanced training is performing an unbalanced training program between the chest and back muscles. The amount of time, energy, effort, volume and frequency between the agonist chest muscles and the antagonists back muscles may not be equal, or even close. A simple example would be an athlete who performs 4 sets os four exercises for the chest (for a total number of 16 sets) and does only 3 sets of three exercises for the back (for a total number of 9 working sets). Following this unbalanced training regime over time will result in back muscles much weaker than the chest muscles. This imbalance may lead to a slightly kyphotic posture (forward/rounded shoulders) that can potentially cause shoulder problems because of the faulty posture. In addition to the stronger chest muscles (compared to the back muscles) pullong the shoulders forward, inadequate stretching of the chest musculature can further contribute to this problem.

For some people, training legs consists of quads and that is it. The disregard their hamstrings while training only the quadriceps. Exercises such as the leg extensions, hack squats and front squats place a large amount of emphasis on the quads. Although these exercises are great you need to do an equal amount of hamstring work with leg curls and romanian deadlifts to stress both muscle groups. Distributing attention evenly to both muscle groups can give you healthier knees and lower back, as well as fewer hamstring strains because of an unbalanced hamstring-to-quad strength ration.

A less obvious training error woth regard to balanced training concerns the shoulders. Overhead shoulder press, incline bench press, flat bench press and other chest and shoulder pressing movements are critical for maximal muscle development. However, these exercises focus on the major muscle groups such as the deltoids, pectoralis major, pectoralis minor and other muscles known as prime movers. Often ignored in a training regime is the training or isolation of the smaller muscle groups in the shoulder known as the rotator cuff (the supraspinatus, infraspinatus, teres minor and subscapularis) that are critical in keeping the upper arm in the socket of the shoulder. Failure to train these smaller muscles groups, two of which are not even visible can create an imbalance between the large prime movers and small stabilisers. This lack of imbalance in strength may result in bursts of bursitis, tendinitis or even rotator cuff tears in the shoulder joint.