Fun Eclectic Shoulder workout

[bignate73]

hell yeah! this was a very good day. got my book on explosive lifts in and read almost half of it today alone. with that i had been reading up on the net (coolcolj and arioch: gracias) so i embarked on doing something different.

starting: ala bfold

standing push presses.
warmup 10x65
moderate 10x95
mild heavy 8x135
heavy 6x155
mild heavy 8x135

next up:

power/jumping shrugs (holy crap...these were tough)

4 or 5 sets (cant remember) of 5x 135.
got some good height (6 inches or so after triple extension) on these too so i know a clean will be in order very soon.

next up.
rope face pulls
pyramid up (60,70,80,80)x12

standard dbell shrugs
80x12
100x10
80x12

next: the coolcolj upright row/shoulder press rotator cuff exercise
2x12x30
these burn like a biatch.

"and i'm spent!"

pretty damn decent for not doing really any bodybuilding-ish type movements.

most were explosive on the concentric, minimal on the eccentric (cept for the rotator stuff which was even speed/slow)

thanks guys for all the cool ideas over time. i'll admit i was hesitant being a devout bodybuilding fiend but these types of alternate training methods have a very real place now in my programs. im seeing overall improvement in my physique as well as my "regular" lifts. (my poor client's too, they get modified hybrid movements of course....hehehehehe.)

 

[b fold the truth]

I guess I'll need to be adding some of those in my workout too..

Looks good man!!!!

B True

 

[coolcolj]

Good to see some influence is rubbing off.

I'll tell you what, while I'm no longer doing classic bodybuilding style training, I'm sure not missing out on mass gains training this way! Especially my Legs, shoulders, back and upper traps. I think you get a more complete total body look as well. Rather than a collection of big bodyparts.

BTW about that upright row/press move
I was playing around with a narrower grip like a Cuban press (6inches wider than shoulders) , but instead of a distinct upright row, external rotation and press movement sections. I blended them together in a fastish smooth motion and it works great! The beauty is that because its one smooth motion, you can use more weight . Something else to try. Its great not having to futz around with laterals

Remember explosive moves induce a lot of tension to the muscle. Stick a weight on bathroom scale in an elevator. Notice how the weight increases as the lift moves up and decreases when the lift goes down. Same deal with barbells and dumbells. The faster your move the resistance, the greater the effect of gravity and thus tension exerted on the muscle.

I also hit shoulders and arms today as well
I did power snatches, push presses, push jerks, that modified cuban press and some lying rotary cuff L fyles. Incline curls and decline tricep extensions.

BTW what's the name of the book you got?

 

[OlympicLifter17]

Re: Re: Fun Eclectic Shoulder workout

Good to see some influence is rubbing off.
Remember explosive moves induce a lot of tension to the muscle. Stick a weight on bathroom scale in an elevator. Notice how the weight increases as the lift moves up and decreases when the lift goes down. Same deal with barbells and dumbells. The faster your move the resistance, the greater the effect of gravity and thus tension exerted on the muscle.

Tension placed more on the muscle because of the velocity of the movment would increase from a starting to a acceluration of the barbell. Big myth in the bodybuilding world today that debts on mommentum in training saying the greater the velocity of the movment x the lighter load is unsafe to the body.. where in fact u can generate the same amount of momentum from doing a heavier load with less velocity.

I see u use alot of Olympic movments...iam an olympic lifter.. its a great sport and hope to compete one day in it.


lifter

 

[bignate73]

Re: Re: Fun Eclectic Shoulder workout

BTW what's the name of the book you got?

explosive lifting for sports, by harvey newton. not bad. good for me since i know jack about that type of lifting. but now, ill at least know a bit more than that. hehehe.

compensatory acceleration training, i believe its called. when a bar/weight is moved at maximum acceleration to exert a force greater than its actual weight.