Muscle fatiguing shoulder workout
The Body Spartan crew is back at it again with a shredding shoulder workout that will redefine muscle fatigue. It’s loaded with new exercises and a ton of time under tension techniques. Halloween will be coming early with the shredded pumpkin-looking shoulders you’ll get from this workout.
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Time Under Tension (TUT)
Time under tension is when you a muscle under strain for a length of time during a exercise. Most people will complete 10-20 reps with each rep taking 5-15 seconds to complete. The longer a muscle is under strain, the more it will tear and fatigue, and the more blood you can force into the cells. It’s a common technique to build strength and size and used by strength trainers and bodybuilders.
Landmine Lateral Raises
One of the best ways to start a shoulder workout, is with an exercise that targets most of the muscle group and requires good range of motion. The landmine lateral raises do just the trick, with a movement that targets the anterior and lateral deltoids. This hybrid movement doesn’t require a lot of weight and will keep good tension on the shoulders. If you don’t have a landmine attachment, go ahead and place one end of a barbell in a corner. While standing perpendicular to the bar, grab the end of the bar with one had toward the opposite side hit. Keep your arm strait and begin a front raise motion, bring the bar across the body and ending at the top of a lateral raise movement. Lower it back down while controlling the movement to finish your rep.
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Overhead shoulder pulls
These are a great variation of rope pulls, that will help build the medial and posterior delts. Grab a wide lat bar and attach to a seated cable row. Hands should be placed super and make sure to be sitting up strait to neutralize the spine. Pull the bar high and over your head, making sure to leave the wrists limp. Relaxing the wrists will allow you to focus on the rear delt contraction and less on the arms. Starting with lighter weight for the first couple sets will allow you to make the mind muscle connection.
F.U.B.’s (F#$% You Brandon)
Yes, we named this movement FUB’s because that was the only thing we could say after Brandon showed us this new exercise. Start with a lighter set of dumbbells at your side, which you can be seated or standing. Raise the dumbbells simultaneously as a front raise, with your palms facing down. At the top of the movement, open your arms to a lateral position. You will then supinate the hands so that your palms are facing up, then begin to go back to the top of the front raise motion and back down to resting position. This movement uses TUT (time under tension) therefore, not needing a lot of weight to stimulate muscle break down.
Single dumbbell rear delt fly combo.
Bend over and place one hand on a bench or something else to help balance and support your weight. With the other hand your will begin with a regular rear delt fly (palm facing in), followed but a rear delt fly with your hand pronated (hand facing down). You will repeat both reps as one rep for the complete set. This duel movement will allow you to target the medial and lateral part of your posterior delt to maximize the engagement and pump.
Hammer machine shoulder press
This is one of multiple variations of shoulder presses. If you do not have a hammer machine, the same movement can be done with dumbbells, a barbell, or cables. The benefit of the hammer machine, is that it allows you to do the movement at a slight slant, allowing you to target anterior/lateral delts. Hammer machine also takes the stress of the medial delts, in case you are working around an injury such as Gabe was (long head of the biceps).
Dual plate presses
This movement is very similar to a Arnold press, minus the dumbbells and the pronating of the wrist. Grab 2 smaller plates and hold them around chin height with your palms facing your body. Raise the weights like you would in any press movement keeping your elbows close together. Once you begin the movement, you do NOT want to fully lock out at the top nor rest at the bottom. This exercise will include the TUT technique to fully stimulate muscle fatigue.
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