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Boulder Shoulders: Lateral Deltoid Development Tips

7/27/2017

Lateral Raises:

To maximize delt width and thickness, we must develop all 3 shoulder heads with particular attention to the lateral delt and rear delt. We discussed rear delt tips in a previous blog, so this blog will address the lateral head which can be difficult to effectively target and develop. Lateral raises effectively target this part of the shoulder if performed correctly. Below are some tips on how to get more effective lateral delt training out of your lateral raises.

The traps often muscle in on this move taking tension of the lateral delts. How do the traps get involved? Using too much weight and/or using momentum leads to swinging and shrugging the weight. Also, going beyond the effective ROM (range of motion) can involve the traps. We'll address these form issues further below in the following tips.

TIP 1
To maximize the effectiveness of your lateral raises, PUSH the weight OUT away from your hips before you think of lifting up...push out, then raise up and keep pushing out as you raise the dumbbells. I imagine that I'm trying to touch imaginary walls on either side of me. This one tip has been a game changer for me.

TIP 2
Don't bring the weight up too high: bring the weights up so that the hands are slightly beneath the height of the shoulder. Bringing the weights above this point leads to more activation of the upper trapezius. Also, going above this point increases risk of impingement because it can lead to grinding the supraspinatus tendon between the humerus and acromion process.

TIP 3:
Mix in cable work:
Dumbbell lateral raises are a staple for me, but I also mix in cable work.
The reason for this is simple: tension. Considering the path of the weights and the force of gravity (which pulls the weights straight down), dumbbell side laterals only produce a high degree of tension on the delts at the top half of the range of motion. At the bottom of the movement, there’s almost no stress on the shoulders at all.
Cable side laterals solve this by providing consistent tension on the side delts from the very bottom of the range of motion all the way to the top.

TIP 4:
Check your ego at the door. It's not about the weight you can lift, it's about the weight you can control with proper form.
Remember, lifting excessively heavy weights with improper form is doing nothing to improve your bottom line muscle gains. Using more moderate resistance while focusing on producing maximum tension in the targeted muscle is a much smarter way to go.
Lifting 15 pound dumbbells with textbook technique is far better than lifting 40 pound dumbbells with sloppy form. Using proper technique will add physique enhancing muscle to your side delts more effectively, and it will also greatly minimize the stress on your joints as well.
If you're swinging your body to move the weights or shrugging the weight, then it's too heavy. Are the weights moving you, or are you moving the weights? The poundage is not impressive...what's impressive are well developed deltoids.

I hope these tips will be helpful to you! Give them a try and let me know. Go sculpt those pumpkin delts because pumpkin delts are always in season.

Train smart, fuel smart!
Team Nubreed Nutrition Athlete
www.nubreednutrition.com

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Easy Recipe: Protein Pancakes

7/26/2017

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Protein Pancakes with 3 ingredients...it just doesn't get any easier or tastier! I use Nubreed Nutrition Myoblast protein (all flavors are good, especially Campfire S'mores). Mix 1 scoop of protein with 1 cup of Kodiak Cakes mix and 1 1/4 cup of unsweetened almond milk for amazing, fluffy, cake-like, macro friendly protein pancakes. On second thought, double that recipe because you'll want s'more!
Nubreed Nutrition Myoblast can be found at your local Vitamin Shoppe and many supplement shops as well as online at www.nubreednutrition.com

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Roaring Rear Delts: Part Deux

7/25/2017

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This chest supported rear delt raise variation allows you to further isolate the rear deltoids by taking any possible momentum out of the equation. Here, you lie on a moderately inclined bench and perform the same motion as in the seated bent over rear delt fly from part 1. Keep your chest pressed against the pad to reduce momentum. Remember to protract the shoulders and keep loading light and controlled. #1 mistake on rear delt isolation (in my opinion) besides using momentum is retracting instead of protracting. If you have a huge bend in your elbows and you're squeezing the shoulder blades together at the top, then you are working primarily traps and rhomboids, not rear delts. Remember that we're isolating REAR DELTS, so don't turn this into a rowing variation with retraction bringing the traps and midback into the movement.

Reread the tips in part 1.
Go for reps of 12-20.

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Roaring Rear Delts: Tips Part 1

7/22/2017

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Roaring Rear Delt Tips: (Part 1)

I'm always telling my clients to keep their shoulder blades in their back pockets because #posture. There's an exception to every rule, right? There is an instance in which you want protraction instead of retraction. When? Anytime you are trying to isolate rear delt activation, you want to push the shoulders forward via protraction. Many people lack well rounded 3-D shoulders because (1.) They don't train rear delts or (2.) They train them incorrectly. Most people think they're training rear delts when in actuality, they're hitting mostly the traps and mid back.

Rear delt training isn't sexy. They're in the back and people tend to focus on primarily training the muscles they can see in the mirror. Don't forget your posterior. The rear delts are important for posture, shoulder stability and they give the delts a nice, well rounded shape. Rear delt work takes focus, concentration, a drop of the ego because you've got to use a much lighter weight and it takes a little knowledge because it's not just moving the weight from point A to point B..here are some tips below.

Rear Delt Exercise Example--Bent Over Reverse DB Fly Tips:

1. Hinge over at the hips...glue your chest down because you shouldn't be bouncing up and down with momentum.

2. Protract the shoulders: push the shoulder blades forward and keep them there throughout rear delt isolation exercises to properly isolate the rear delts and to take the scapula retractors (mid traps and rhomboids) out of the movement.

3. Focus on NOT creating momentum: use the intended muscles...the rear delts.

4. Do not go too heavy: use a controlled tempo with a short range of motion. Think lighter weights, more volume. When you take your shoulder blades out of it via protraction, your rear delts will only move your arm, roughly from straight in front of you, 75 degrees to just short of straight out sideways. If you are bringing the weights up past that point at the top of the movement, then you are likely retracting the shoulder blades and involving your traps and rhomboids. This kills rear delt activation. If you can go incredibly heavy, and your ROM is big, then you probably aren't using your rear delts.

5. At the bottom of the movement, don't bring the dumbbells all the way back down to the bottom or clang them together. Notice, at the bottom, I stop short of going all the way down. This keeps constant tension on my working muscles. If I go to the very bottom, it's a resting position. Increase time under tension!

I hope this helps. Part 2 coming later...

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Pecs on Deck: Chest Day Tip

7/21/2017

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The cable crossover hits both the outer and inner chest fibers. Changing the positions of the pulleys (higher or lower) will determine which part of your chest muscles receive the focus.

If you are trying to target your lower pecs, position the pulleys at a high position. To target the middle of your pecs, set the pulleys to shoulder height and keep your arms parallel to the the floor, and to target the upper pecs, position the pulleys at a low position. Note: You will need to adjust the weight according to the pulley position. You will be able to use more weight from the high pulley position as opposed to a low pulley position.

Form Tips: Arms are straight, with a slight bend in the elbow, foot stance staggered, core contracted, squeeze the handles towards each other as if you're giving a big bear hug, squeeze the chest at peak contraction and pause 1-2 seconds with each contraction. For shoulder health, keep your arms in your peripheral vision as your arms return to the start position.

I like to do cable crossover ladders: place the pulleys at the lowest point and then do one complete set to failure, then move the pulley position up a notch or two and do another set to failure. Do this until you reach the top position moving up one or two notches each time you reach failure. If you have more steam, ladder back down.

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Boulder Shoulders: Lateral Deltoid Development Tips

Easy Recipe: Protein Pancakes

Roaring Rear Delts: Part Deux

Roaring Rear Delts: Tips Part 1

Pecs on Deck: Chest Day Tip

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