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July 20, 2008

About last week's blog...

A number of  people responded to me in email, Spark mail, and posts about last week's blog.  Readers wanted to know what exercises I've been doing for my deltoids.

At that risk of being wrong, let me show you how I've been training. 

duty_calls

First let's look at the method.

I work the anterior and medial deltoid using a pyramid.  I start by lifting a set of 12 reps, then as I move on, the number of reps gets smaller.  It looks like this.

  • Set of 12 reps
  • Set of 10 reps
  • Set of 8 reps
  • Set of 6 reps
  • Set of 3 reps

Each set is a bit heavier than the one before it.  So it looks like this...

  • 12 reps at 10 pounds
  • 10 reps at 12 pounds
  • 8 reps at 15 pounds
  • 6 reps at 20 pounds
  • 3 reps at 22.5 pounds

Then I add one more set that is the same weight as the set of 8 reps...but I increase it to 12 reps.  Like this...

  • 12 reps at 10 pounds
  • 10 reps at 12 pounds
  • 8 reps at 15 pounds
  • 6 reps at 20 pounds
  • 3 reps at 22.5 pounds
  • 12 reps at 15 pounds

Then I move to the exercise I use for the posterior deltoid and do the same thing.  The amount of weight is different (though it is shown the same here) because the exercise is different.

  • 12 reps at 10 pounds
  • 10 reps at 12 pounds
  • 8 reps at 15 pounds
  • 6 reps at 20 pounds
  • 3 reps at 22.5 pounds
  • 12 reps at 15 pounds

So let's look at what exercises I'm actually using.  For the anterior and medial deltoid, I do a standing lateral raise.  It actually focuses more on the medial, which is fine with me.  The following video shows a version of the same exercise but sitting on a Swiss ball.  What I do is the same, I'm just in a standing position.

You can of course do this with cables, bands, whatever.

For the posterior deltoid, I do a rear deltoid row.  The following video show it being done with a barbell.  I use dumbbells but it is the same principle.

NOTE:  I'm not wild about how this guy is doing it.  While the form is okay, he's going too fast to get as much out of it as he could.  That could be because he's just demonstrating but you should keep that in mind.

So let's put it all together...

Lateral Raise

  • 12 reps at 10 pounds
  • 10 reps at 12 pounds
  • 8 reps at 15 pounds
  • 6 reps at 20 pounds
  • 3 reps at 22.5 pounds
  • 12 reps at 15 pounds

Rear Deltoid Row

  • 12 reps at 10 pounds
  • 10 reps at 12 pounds
  • 8 reps at 15 pounds
  • 6 reps at 20 pounds
  • 3 reps at 22.5 pounds
  • 12 reps at 15 pounds

The last thing to note is that I take a 1-2 minute break between sets so as to get some recovery time.  Sometimes I pace but more often than not I use the time to straighten up the kitchen.  You can get a lot done but be sure to keep a timer on yourself.

As far as how much weight to use (the weights listed here are NOT what I actually use).  I base it on two things...

1. What I'm lifting at 3 reps should be just about all I can do while observing proper form

2. What I'm lifting at the final 12 reps should be just about all I can do while observing proper form.

So if I can actually finish 3 reps and it feels like I can do more.  I'll bump it up a bit next week.  Or I'll when I move to the final set of 12, I'll try to bump THAT up.  And if I can do it, then I'll increase the weights on all my sets for next week.

So for everyone that asked what I do for my shoulders....now you know.

Progress report

AHH!!!  I got a blister on the back of my heel.  So I'm having to take a few days off while that heals (no pun intended...oh who am I kidding?  I TOTALLY meant that pun).

One thing did happen that was pretty cool.  When I hit 199 pounds, my weight shot up about 8 pounds right after that.  I didn't post about it because I was pretty sure what happened.  Since I'm running more now, I've put on weight in my legs as my muscles have been getting bigger. 

And it has taken nearly a month for my fat loss to catch up with the addition of new muscle tissue.  So I'm back down to 199 now and hopefully my weight loss will continue. 

Token Fat Guy's 'Blast From the Past'

Last year at this time I posted information that I thought would be useful to my readers that were trying to quit smoking.  Since I have gained tons of new readers since then, I'm including a link to that long ago posting....

The Dangers of ManBearPig

So that's about it for now.  Remember people...no matter how big your muscles may get, you can't stop a bullet.  So if some one points a gun at you...just give them what they want.

1549341-Travel_Picture-CAT_BURGLER 

Helpless Kitten says go get some exercise!

NOTE:  Friends visiting from Spark People be sure to check out the home page to get your humor fix.  And those of you that are hitting the site from elsewhere, check out my page on Spark People.

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