{"id":1495,"date":"2013-03-05T18:38:55","date_gmt":"2013-03-05T18:38:55","guid":{"rendered":"http:\/\/www.chadhowsefitness.com\/members\/?page_id=1495"},"modified":"2013-03-05T19:11:17","modified_gmt":"2013-03-05T19:11:17","slug":"chf-mb-shoulders","status":"publish","type":"page","link":"http:\/\/www.chadhowsefitness.com\/members\/chf-mb-shoulders\/","title":{"rendered":"CHF MB Shoulders"},"content":{"rendered":"<p>The deltoid is made up of 3 heads.<img loading=\"lazy\" class=\"alignright\" alt=\"\" src=\"http:\/\/www.myweightlifting.com\/image-files\/deltoids.jpg\" width=\"235\" height=\"501\" \/><\/p>\n<p>Usually when we focus on training the deltoid we focus on the biggest, most prominent part of the muscle: the anterior (front) head of the deltoid (shoulder). We work this muscle by doing presses, like the military press, push press, Arny&#8217;s, and so forth.<\/p>\n<p>Here&#8217;s the thing about isolating the anterior deltoid&#8230;<\/p>\n<p>We train the anterior delt anytime we do a press, so we&#8217;re working it when we do chest, but also any triceps exercises involving a push. Where we\u00a0<em>should be<\/em> giving more focus is to the lateral and posterior heads of the deltoid (the side and back).<\/p>\n<p>Does that mean we quick working the anterior head all-together? No. But we train the side and rear\u00a0<em>a lot more<\/em>.<\/p>\n<p>We do this through lateral raises, rear delt raises (and flys), bent arm lateral raises, and so forth. We also need a lot of tempo variation when training the shoulders.<\/p>\n<p>Check out this video for a few of my favorite shoulders sets (add them to your routine IMMEDIATELY).\u00a0<strong>Note:<\/strong> notice the movement on the rear delt raise, you don&#8217;t need to have a full range of motion to train the rear delt, actually, the ROM for the rear delt is a lot shorter than previously thought.<\/p>\n<p><iframe src=\"http:\/\/www.youtube.com\/embed\/sn_rJADxXoo\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"><\/iframe><\/p>\n<p>Here&#8217;s what to do:<\/p>\n<p><span style=\"font-size: large; font-family: impact, chicago;\">Shoulders Day 1<\/span><\/p>\n<p>A1. Seated lateral raise &#8211; 5 sets of 6-8 reps with a 4 second tempo on the eccentric contraction (1 second pause everywhere else).<\/p>\n<p>&#8211; rest 20 seconds &#8211;<\/p>\n<p>A2. Chest Supported rear delt raise (with twist) &#8211; 5 sets of 20-25 reps with no cadence, just go at a controlled pace.<\/p>\n<p>&#8211; rest 30 seconds &#8211;<\/p>\n<p><span style=\"font-size: large; font-family: impact, chicago;\">Shoulders Day 2 (a week later)<\/span><\/p>\n<p>A1. Front raise + lateral raise (as shown in video) 5-7 reps x 5 sets<\/p>\n<p>&#8211; rest 30 seconds &#8211;<\/p>\n<p>A2. Rear delt flys (fly machine) 5 sets of 30 + reps going as fast as possible<\/p>\n<p>That&#8217;s how you should structure your shoulder training. Focus more on the lateral and rear deltoid, and let the anterior develop along with your chest training.<\/p>\n<p><strong><\/strong><strong>NOTE<\/strong>: make sure you&#8217;re performing to FAILURE. The deltoids, being a smaller muscle group, can take a lot of damage and recover properly. So even if you&#8217;re only busting out partial reps to finish a set, keep going until you can do no more!<\/p>\n<p><strong>PS. Maybe the best program I&#8217;ve done for developing big, round, athletic shoulders is the <a href=\"http:\/\/chadhowse.adoniseff.hop.clickbank.net\">Adonis Index<\/a>. It&#8217;s the one program that&#8217;ll help you shrink your waist while dramatically broadening your shoulders.<\/strong><\/p>\n<p><strong>Check out this video about the program and how it differs from everything else out there:<\/strong><\/p>\n<p><a href=\"http:\/\/chadhowse.adoniseff.hop.clickbank.net\"><img loading=\"lazy\" class=\"alignnone size-full wp-image-1501\" alt=\"Adonis 2\" src=\"http:\/\/www.chadhowsefitness.com\/members\/wp-content\/uploads\/2013\/03\/Adonis-2.png\" width=\"696\" height=\"521\" srcset=\"http:\/\/www.chadhowsefitness.com\/members\/wp-content\/uploads\/2013\/03\/Adonis-2.png 696w, http:\/\/www.chadhowsefitness.com\/members\/wp-content\/uploads\/2013\/03\/Adonis-2-300x224.png 300w\" sizes=\"(max-width: 696px) 100vw, 696px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The deltoid is made up of 3 heads. Usually when we focus on training the deltoid we focus on the biggest, most prominent part of the muscle: the anterior (front) head of the deltoid (shoulder). We work this muscle by doing presses, like the military press, push press, Arny&#8217;s, and so forth. Here&#8217;s the thing [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"open","ping_status":"open","template":"launch_001d.php","meta":[],"_links":{"self":[{"href":"http:\/\/www.chadhowsefitness.com\/members\/wp-json\/wp\/v2\/pages\/1495"}],"collection":[{"href":"http:\/\/www.chadhowsefitness.com\/members\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/www.chadhowsefitness.com\/members\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/www.chadhowsefitness.com\/members\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.chadhowsefitness.com\/members\/wp-json\/wp\/v2\/comments?post=1495"}],"version-history":[{"count":5,"href":"http:\/\/www.chadhowsefitness.com\/members\/wp-json\/wp\/v2\/pages\/1495\/revisions"}],"predecessor-version":[{"id":1497,"href":"http:\/\/www.chadhowsefitness.com\/members\/wp-json\/wp\/v2\/pages\/1495\/revisions\/1497"}],"wp:attachment":[{"href":"http:\/\/www.chadhowsefitness.com\/members\/wp-json\/wp\/v2\/media?parent=1495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}