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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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FITNESS TIPS FOR 8/12/2003
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Mighty Shoulders
by Alan Palmieri
Well developed delts are one of those body parts that attract admiring
glances whether you are in a swimming suit, a sport coat, or just a
shirt. If you haven't discovered it by now, they are also one of the
trickiest muscle groups in the body. You can be performing any direct
delt movement you can think of and when you come to the point you
feel you can't do even a single partial rep more, stop and rest for only
five seconds, that's right just five seconds, and start again. I bet you
can now do at least three more full reps. Like we call it down south,
the delts are playing "possum". The delts are notorious for claiming
they can't do anymore and making you think you have to quit because
they have gone as far as they can go.
It takes a lot of willpower and determination to blast the delts into a
growth pattern. They will convince you they have given their all when
in fact they have more to give. Don't let them get away with their little
trick. Over the years I have observed many trainers that simply
allowed the delts to control their workload. Try as they might, these
individuals were unable to move past the point necessary for
outstanding delt development. I was subjected to the delts trick
myself for several years, until I learned what they were doing. We
all know that basically pressing movements are generally used for
size and lateral movements are designed mainly for shape. I would
cycle my training so that once finished with pressing movements for
four to six weeks I would switch to lateral movements. Although this
produced noticeable changes in shape and definition, no real change
in size occurred.
Becoming extremely frustrated with the lack of my delt development I
embarked on a take no prisoner mentality. I did every movement you
can think of. I also tried every workout and program; once per week,
twice per week, three times per week, super-sets, tri-sets, heavy,
light, you name it. Well needless to say for about two years this also
failed to produce the results I was looking for. It was not until I
realized the "possum" aspect of my delts that I was able to develop a
method which brought them under my control instead of me under theirs.
I don't think their little game ever goes away, at least it never did for
me, but now I know what to do and how to handle it. If you are having
trouble adding size to your delts or, if you have discovered them
playing "possum" with you, take heart, you can beat them at their
own game.
I incorporate a number of movements in my delt training as well as
different methods. Once my delts become accustom to what I am
doing they start that "possum" crap and I let them have it. I make
them pay! It doesn't take long for them to repent and stop, for a
little while anyway. I won't go into all the different ways I do this
but I'll give you the scoop on my favorite one.
I personally like standing dumbbell presses for shoulder mass. I
will normally perform fours sets of eight reps, sometimes five sets
depending on my energy level and how much time I have.
Normally I use a pyramid up method, adding weight with each set
and reducing the reps. When my delts start their "possum"
game here's what I do. The next workout instead of pyramiding
up I will start with the heaviest dumbbells I can handle first and
pyramid down. Be sure you thoroughly warm-up because you will
be using the heavier weights first. As soon as the delts refuse to
budge, playing their little game again, I put the dumbbells down
and immediately pick up a pair that are five pounds heavier and
press them for as many reps as I can, which is usually for only
one rep and possibly a rep and a half. I then take a short rest
and continue the attack for my four or five sets employing the
same method I just outlined. Now my delts are not sure if they
are playing "possum" or if they have really had it and I'm not
sure either. All I know is that it produced results and allowed me
to lift heavier thus increasing the size of my shoulders.
When incorporating this shock routine into my workouts I would
work frontal delts on chest days and rear delts on back days
giving my full attention to side delts on a day all to
themselves. After about four to six weeks on this routine I
would go back to performing lateral raises or my normal
dumbbell or barbell presses. But I would have a noticeable c
hange in the delts and gained in both size and strength. About
six weeks later the ole delt "possum" trick will work back into
your workout so be prepared to shock 'em again.
Note: Alan Palmieri is the author of some great new bodybuilding
courses that give honest infomation for natural bodybuilders, for
full info go to: Bodybuilding eBooks
