Insanity Max 30 : êtes-vous prêt pour un nouveau défi ?

Insanity Max 30 : êtes-vous prêt pour un nouveau défi ?

Après quelques mois d'absence sur ce blog justifiés par une ptite princesse qui grandissait en moi et le rush des premières semaines qui ont suivi sa naissance, et après avoir eu le feu vert de la sage-femme pour la reprise, me voilà de retour, pleine de motivation, prête à reprendre le sport après plus d'un an d'arrêt !! 

....Ca va faire mal :-D !!

Les dégâts :

- un ventre tout flasque à cause de la grossesse

- une bonne dizaine de kilos en trop si ce n'est plus

- et des jolis petits amas de graisse disséminés un peu partout entre les hanches, les fesses, les cuisses, la poitrine (mon chéri est content, moi beaucoup moins !!), les bras...

Bref je ne sais pas s'il reste une zone sans gras sur moi ^^(mes doigts de pied peut-être ? mes oreilles?)

Objectifs : 

- rentrer dans mes pantalons d'avant-grossesse...! Et oui 3 mois après mon accouchement, je commence à peine à manger un peu mieux (pendant les premières semaines, le critère de choix d'un bon repas était qu'il fallait que ce soit prêt en 5min et englouti en autant de temps), et à part mes pantalons de grossesse et mes vieux joggings, je ne rentre dans aucun de mes jeans...

- perdre au moins une taille de soutien gorge !  Je sais que je ne retrouverai pas ma taille de soutien gorge de suite, mais là 105E c'est juste plus possible DU TOUT. (Merci de ne pas me balancer à mon chéri par contre, de mon côté je lui dirai que "oh vraiment c'est trop injuste de perdre de la graisse au niveau de la poitrine!")

Plan d'attaque : 

- Alimentation : je vais faire ce qui a toujours marché pour moi : les baby steps :) ! Autrement dit, on y va doucement , je me lance pas direct dans un régime draconien ou un virage à 180° au niveau de mes habitudes alimentaires.

Je commence par changer un seul repas par jour, les changements seront peut être moins rapides mais au moins je sais que j'ai plus de chances de tenir sur la durée si je ne suis pas frustrée.

Je m'attaquerai donc au petit déj, avec un shake protéiné et un thé vert, pour remplacer mes habituelles 6 tartines de beurre- nutella (Non c'est pas une blague et oui j'ai un poil déconné ^^vous comprenez un peu mieux pourquoi je rentre pas encore dans mes pantalons d'avant grossesse..^^)

Si vous ne savez pas par où commencer au niveau de l'alimentation, je vous redirige vers mon Challenge Nutrition :)

- Sport : J'aurais pu recommencer soft. 

Un programme comme Rockin Body (sauf que j'aime pas danser) ou comme Piyo, qui donne apparemment de supers résultats (le mélange du yoga et du pilates de ce programme fait de jolis muscles fins et longs, exactement ce qu'on recherche !!). 

Moui. 

Mais non. 

Moi ce que j'aime, c'est me défoncer, tout donner. 

C'est faire 30min en ayant l'impression d'avoir bouclé un triathlon. 

C'est être trempée de la tête aux pieds à la fin de ma séance. 

C'est gémir pendant 2 jours à cause des courbatures quand s'asseoir sur la cuvette des wc devient le défi de ma journée. 

C'est mourir au bout de 5min de workout en me disant merde j'ai même pas fini l'échauffement. 

Parce que je sais que c'est ce qui me booste, que c'est ce qui me donne une énergie incroyable, et que c'est ce qui me donne des résultats rapidement aussi :) !!

Donc pour ma reprise j'ai choisi....Insanity Max 30 !!!

Le nouveau programme Beachbody de Shaun T, un programme qui a l'air d'être encore plus fou qu'Insanity, puisque le but est de vous faire "max out", c'est à dire "arriver au bout de vos limites"...!!

Toi qui a fait Insanity... toi qui après avoir fait la "Recovery Week" a attrapé un dictionnaire en te disant que sûrement Recovery ne voulait pas dire la même chose en américain vu les séances de malade de cette semaine-là ... Toi, quand Shaun T te dit que son objectif est de te faire "max out", qui as juste envie de prendre tes jambes à ton cou... Puis bin non tu restes, parce que comme moi tu es d'une curiosité masochiste qui te pousse à essayer quand même :-D 

Voilà ce que j'ai choisi pour ma reprise :-D

Et pour ca il a choisi un nouveau format avec plein de nouveaux exercices inédits, des séances plus courtes (30min) donc beaucoup plus intenses, ET, détail non négligeable pour moi qui reprend après plus d'un an d'arrêt : qui comporte une version light !! Pour les personnes qui reprennent le sport, qui ont des problèmes de genoux, ou de dos.... Il y a une version sans saut dans chacune des vidéos :) !!

Je vous présenterai le programme plus en détail dans un article à venir très prochainement :) ! 

En attendant je file faire ma séance du jour, motivée par le défi de Shaun T, et reboostée de vous retrouver enfin :) !!

Read More

Hex Bar Deadlift vs Barbell Deadlift : Which One is Better

The deadlift is the most popular compound movement and rightfully so since it’s become the ultimate test by which we measure our strength. Even though the most common method of doing deadlifts is by using the classic Olympic barbell, a majority of people nowadays are taking up deadlifting with a hex bar, that is shaped in the form of a hexagon and you should position yourself inside of it. It also goes by the name of “trap bar”, because a lot of gym goers use it to do shrugs.

-

Why use a barbell ?

99% of the time deadlifts are executed with an old-fashioned barbell and it is a valid method. That’s the method used in powerlifting meets and it is the way the professionals execute them.

You may like: Deadlift Everyday to Accelerate Muscle Growth

Why use a hex bar ?

Despite the fact that the most popular and common method of doing deadlifts is by using an Olympic bar, as well as the method in which it is done in competitions, many fitness enthusiasts are surprised to find that executing them with a hex bar is far less stressful on the lower back muscles and that it feels a lot more comfortable.

Is it supported by research?

Numerous studies have examined the difference in biomechanics and strength of professional powerlifters when they deadlifted with a classic bar and a hex bar. They have all come to the conclusion that when participants were deadlifting with a hex bar, they could lift an average of around 50 lbs more in comparison to when they were using the classic barbell. It was further concluded that using the hex bar stresses the lower back muscles a lot less.

You may like: 10 Deadlift Mistakes That Make You Look Like a Newbie

Conclusion

Doing deadlifts with a hex bar is superior to doing them with a standard Olympic bar, especially when you are lifting heavy loads, in regards to the reduced amount of stress on the lower back muscles.

If the gym you are going to has a hex bar and you’ve been using it for shrugs you should start practicing doing deadlifts with it. You will find that you will be able to lift a lot heavier in comparison to a barbell deadlift, (which puts a bigger burden on the leg muscles) which will ultimately lead to a bigger muscle gain in the long-term.

Even if you are a professional powerlifter, you should consider using the hex bar sporadically since it will aid you in going heavier and get stronger in all muscles in the lower body. Plus, if you’ve already given up on deadlifts because you had lower back pains, using the hex bar could be the fix to get you back on the right track.

Read More

Hardcore Chest Workout to Get Massive Aesthetic Pecs

Developing big chest is a dream of all the body builders. They make you look impressive, giving emphasis to all the other shredded muscles.
However, massive chest are not something that comes for granted. You need to earn them. It takes dedication, good planning and hardcore approach both in training and in your diet. That is why we’ve decided to share with you our hardcore chest training program that will get your chest pumped like boulders.

PLANNING THE WORKOUT

Before starting with our hardcore chest training protocol, you should be well prepared, as this routine requires all your physical strength. So, make sure that you’ve had a good rest, follow a solid muscle building diet and take a proper warm-up before starting your workout.
Since this chest pumping routine is extremely demanding for your body, you might want to consider taking some supplements in your diet. If you opt to go for this you can include:

• Creatine monohydrate
• BCAAs (branched-chain amino acids)
• Natural testosterone boosters (yes they do work, if they contain these ingredients)
• Pre-workout supplement to get you amped up before the workout

STARTING THE ROUTINE

After finishing your warm-up consisting of 10 minutes on a treadmill and few light bench presses proceed to the following exercises.
Incline barbell bench press (6 sets with 7 reps each)
After doing the incline bench press, you are ready for the next circuit, that consists of repeating several exercises for three times.
A1 – Dumbbell bench press (negatives 8 reps with a 8 second negative)

Start with the dumbbells in top position and lower them to the bottom in steady and slow movement. Here your partner picks up by helping you lift the dumbbells back.
Because in this exercise you practically do only half of the movement, you should choose some more challenging weight.
A2 – Dumbbell bench press (normal lift – 10 reps)
For this exercise choose a 20-30lbs lighter weight than the one used in the previous exercise.
A3 – Dumbbell fast bench press (10 reps)
Choose lighter weights than usual. The key of this exercise is in the explosiveness of your lift. You start at top position doing a 3 seconds negative. Once you get to the bottom position, explode the weights back up. After completing the circuit of exercises take a rest for 2 to 3 minutes. Then, repeat the same exercises for two more times.
Now, you can continue to the final exercise for finishing your chests. You can either choose to do push-ups, or cable-flies, or both. Do 3 sets till failure. In the case of the cable-flies you should choose weights that allow you ding at least 9 reps.
If you choose to try this hardcore routine keep in mind that it’s very demanding and that sticking to the three above mentioned rules is crucial.  So make sure that you are well rested and thoroughly warmed up before you set off. You might also want to try some natural testosterone booster, as this protocol requires every bit of your energy.
You might feel sore the first time you try it, but with proper recovery you’ll be able to do it once a week on your chest day. A the results will be truly rewarding.
Good luck.

article originally : fitnessandpower.com

Read More

1 Remedies for Lagging Upper Pecs 6

The pec deck - and similar flye machines - allow you to really bombard your inner chest and get a great stretch on your entire pectoral complex. But, Gunter says, keeping your elbows high and parallel to the floor will allow you to bring the upper pecs into play as well.
                                                                                                 

                                                                                        

This article originally appeared on : muscleandfitness.com

Read More

2 Remedies for Lagging Upper Pecs 6

Incline dumbbell flyes are a great way to not only add mass to your upper chest but to etch in freaky detail. Gunter does a variation where his palms remain pronated throughout the movement. This version involves the front delts a bit more but, according to Gunter, "facing the palm forward, it gives you even better tension in your upper chest and it stretches the upper pecs."
                                                                                                       

                                                                                           

This article originally appeared on : muscleandfitness.com

Read More

3 Remedies for Lagging Upper Pecs

"Using dumbbells will give you a completely different kind of tension and range of motion than a barbell," says Gunter. "Make sure that you don't get locked into using the barbell on inclines all the time, or any of your angles for that matter."
                                                                                       

                                                                                    

This article originally appeared on : muscleandfitness.com

Read More

4 Remedies for Lagging Upper Pecs

Think about this as you would the deadlift. With the deadlift, you work without the benefit of elasticity or momentum, pulling the bar from a complete rest on the floor. This builds strength and power quickly through the positive portion of the movement. Power presses are the same idea. Think about this as you would the deadlift. With the deadlift, you work without the benefit of elasticity or momentum, pulling the bar from a complete rest on the floor. This builds strength and power quickly through the positive portion of the movement. Power presses are the same idea. As you get stronger through each range of motion, lower the safety pins.
                                                                                                               

                                                                                

                                                                                           

This article originally appeared on : muscleandfitness.com

Read More

5 Remedies for Lagging Upper Pecs

Build a chest that's thick and rock solid with these 6 bodybuilder-approved tips.

"If your upper pecs are really lagging, the best way to bring them out is to always start with incline moves," he says. You can do this with a barbell, dumbbells or a smith machine. Starting with incline moves will ensure that these underused fibers are fresh, allowing you move the most weight possible to trigger growth. From there you can move on to flat and decline moves, where you're likely naturally stronger.
                                                                                                   .

       

                                                                                                  

This article originally appeared on : muscleandfitness.com

Read More

5 Back Training Mistakes You Aren’t Even Aware You Are Making

The muscles comprising your back belong to the biggest and most complex groups of muscles in your body. If we began to analyze them separately we would see that they are actually two separate groups of several bigger and smaller muscles, like the rhomboids, trapezius muscles, teres major and minor, the lats (latisimus dorsi) and the spinal erectors.

They all act as the primary back movers and stabilizers. Just because of the fact that there are so many muscles makes back training one of the more complex tasks in the gym. The majority of people have absolutely no clue about the multitude of training mistakes they are constantly making. That is why they execute the exercises with a very poor body posture and form. This goes especially for deadlifts and bent-over rows. This epidemic of poor exercise execution leads to injuries to the spinal ligaments and various other very serious injuries. In this article, we present to you the five most common back training mistakes lifters make. You might like : Five Tips to Lose the Stubborn Back Fat Forgetting to retract the scapula and having a loose spine during the lift Scapular retraction and keeping you back arched will allow the spine to be in a neutral position during the execution of any movement. Having a loose spine during exercising will put an enormous strain on the ligaments of the lower back, increasing the likelihood of a back injury tremendously. When you retract the scapula and keep the spine and torso tight and rigid and in a neutral position, you engage the back muscles, putting the ligaments into a much safer and proper position. Spine hyper-extension or extending your back too much This is a very common mistake seen in many inexperienced lifters. It is most commonly seen at the top position of a deadlift, but it can also be seen during back extensions, where lifters often go above the healthy movement range of the joint and expose themselves to the risk of injury. You need to be aware of the fact that hyper-extending your back is not a safe position for the spine, even more so if you add additional load to it. It puts a tremendous stress on the posterior vertebras and can cause slipped discs.

Not incorporating dynamic stretching and exercises for shoulder mobility This might sound a bit counterintuitive at first, doing shoulder mobility exercises on a back day, but stay with us. The answer is actually very simple. The majority of back muscles share a same insertion point in the shoulder girdle. That’s why the lack of healthy shoulder mobility and tightness in the back muscles can ultimately cause serious shoulder and back injuries. Dynamic stretching and mobility exercises will improve the mobility of your joints, their range of movement and promote elasticity in the fascia which will ultimately lead to a diminished risk of injury. Using straps or belts too much If you already haven’t got some medical reasons to use them, using them should never be a standard practice. The reason why belts are used is to create air pressure in your abdominal cavity that will protect the spine while you are lifting relatively heavy loads. Using it every time, though, defeats its purpose in a way since you won’t allow the core to strengthen itself in a proper way, leaving a weak link in the posterior chain. The same goes for straps. Using them too often won’t allow you to strengthen your grip, which is a crucial part of any proper training regimen. Using a grip that is too wide It’s not uncommon to see lifters use extremely wide grip when doing pull-ups, lat pull-downs or bent-over barbell rows, with the false notion that using a very wide grip will somehow widen the lats. On the contrary, pulling like this can lead to a shoulder joint injury. The optimal wide grip is a bit wider than a shoulder-width grip and should serve you well in all pulling movements. You can achieve the desirable wide and thick look of your back with the proper training of the back muscles which can be safely done with the proper pulling grip. You might like : Protect Your Back With This Daily Routine
 This article originally appeared on :fitnessandpower.com .

Read More

8 Awesome Exercises to Get In Shape Quick

5. Bench Presses

Incorporating bench press into your workout will also help you lose unnecessary pounds while training your chest and triceps. After you lie back on a flat bench, grip a barbell above you in a shoulder-width position.

Make sure your arms are almost fully extended and lower the bar until it touches the chest. After a short pause, push back the bar to the starting point and repeat the same process again.

6. Squats

Many bodybuilders perform squats as one the best exercises to grow massive legs and burn a tremendous amount of calories. You can do it, too, by positioning your feet a bit more than shoulder-width apart.

Then, hold a barbell across your upper back and take the barbell of the bar. Slowly squat down until your hips are aligned with your knees and then move back up to the starting position.

7. Barbell Lunges

One more exercise that will help you strengthen your legs is performed by crossing a barbell across your upper back.

Move one step forward with your right leg and sink into a lunge, so both legs are bent while your back knee getting as close to the floor as possible. Move back up and complete the same process with your left leg.

8. Swimming

If you’re bored of using weights or jogging, you should spend more time swimming. This is because if you swim intensively, you can burn more calories than while you’re jogging and give work to your entire body muscles.

So, don’t be afraid to use less popular ways to lose weight just because fewer people do it.

Watch this video about easy but effective fat-burning exercises below:

-                                                                                                      

                                                                                               

This article originally appeared on :  spotmebro.com

Read More

How to Train for Dense, Hard Muscles VS Soft, Big Muscles

You’ve probably noticed that not all muscular guys sport the same physique. While there’re those whose muscles are hard and dense, others, although big, have softer muscles.

The way you look is generally determined by your genetics, dieting and type of training. And having in mind that most of you would probably opt for having firm and dense musculature rather than big and soft, we’re providing you with the training methods that will help you achieve this goal.

SARCOPLASMIC HYPERTROPHY

The sarcoplasmic growth is focused on increasing the muscle glycogen concentration, which results in drawing larger quantities of fluids within the muscle cells.  While this type of muscle growth is very fast and delivers visible results, it doesn’t make the muscles dense and firm.
As a result, you can often see big muscular man who can’t lift greater loads.
Although this type of training makes your muscles look big, they also look soft, especially when you have higher levels of body fat. But, if you want to utilize this growth, stick to 10 to 20 or more reps per set.
However, you should also have in mind that this type of growth is not permanent. As soon as you stop lifting, your muscles start to shrink losing their volume in just few days.

MYOFIBRILLAR HYPERTROPHY

The myofibrillar hypertrophy focuses on making your muscle fibres bigger. Although this growth is not as fast, it results with great improvements in muscle strength.

And even though your muscles will not be as big as with the previous approach, they will always look strong and firm. This will give you a more defined and leaner appearance. If you want to achieve this type of hypertrophy, you should stick to 1-8 reps per set.
Another advantage of myofibrillar growth is that is more permanent. In other words, your muscles won’t start shrinking the moment you leave the gym.

CHOOSING YOUR FOCUS

The best approach would be to focus on myofibrillar growth in the beginning. This will help you in building solid base for future growth. You can always turn to sarcoplasmic hypertrophy later on, in order to emphasise those areas that are not as developed.
Another very important segment of your muscle development is your testosterone level. Without optimal testosterone levels you have small chances of achieving any type of muscle growth.
You can increase your testosterone production in several ways: hard training, good dieting and plenty of rest. Of course, you can also take testosterone booster.
Taking a testosterone booster will help you in building greater muscle mass and maintaining it. It will also help you get a leaner and firmer look. And as a plus, your sex drive will improve. So, if you want to be serious about increasing your muscle mass, you need work hard on increasing your testosterone levels.
However, have in mind that not all testosterone boosters are good quality products. That’s why you need to be careful which product you’ll choose. Read the label and check the ingredients that it contains. Otherwise, you might end up just wasting your money.

These Village Girls In China Are Sexier Than Victoria’s Secret Models.
For Stronger Traps, Do THIS Instead of Shrugs
5 Best Shoulder Exercises
Kim Kardashian Vs. Khloe.. Battle Of The BOOTY!

10 Things No One Tells You Before You Join a Gym
Stop Eating Carbs Before Bed to Increase HGH
The Top 8 Natural Metabolism Boosters
Your Body Type – Ectomorph, Mesomorph or Endomorph?

What Specific Body Fat Percentage Ranges Look Like on Men
What’s The Right Amount Of Cardio To Lose Fat And Build Muscle



This article originally appeared on : fitnessandpower.com

Read More

Work Your Abs To Exhaustion With These 5 Exercises

3. BICYCLE CRUNCH 

• Lie on the floor on your back with the hands behind the head and then raise the legs and bend them at 90 degrees.
• Switch both sides by bringing the left elbow to the right knee and the right elbow to the left knee. Do that for one minute.
• Strive to hold the crunch position counting to two on both sides to elicit a slower and more concentrated effect.

By doing this exercise you stimulate all the three areas simultaneously. It combines the standard crunch, the side to side movement which stimulated the oblique muscles and the reverse crunch which stimulated the lower ab area.

4. CROSS CRUNCH

• Lie on the back with your legs and arms spread out diagonally in the form of an ‘X’.
• Keep the legs and arms straight, bring the left hand to the right foot, then the right hand to the left foot, lift the head, neck, and shoulder off the floor.
• You’ve done one rep. Do one set of 10 reps total.

This is a very simple movement, it’s very safe since you are fully supported on the floor. When the legs rise off the ground, you have stimulated the lower ab area. And since you do that at a certain angle, you target the obliques and rectus abdominis too.

5. ROLLOUT WITH A SWISS BALL

• Kneel on a mat and place the hands on a Swiss ball.
• Keep the back rigid and straight and the abs tightened and then start rolling the ball as far away from you as you possibly can and then return slowly to the starting position.
• Strive to do 2 sets of 10 rollouts.

This exercise is very similar to the ab-wheel rollout, however, it’s been proven to be a lot easier and safer for the lower back area. It stimulates the rectus abdominis since you are only moving in one plane. If you like to add more difficulty to the movement, start rolling out at an angle of 45 degrees to the right and left which will target the obliques.

                                                                                                                           

                                                                                                    

This article originally appeared on : fitnessandpower.com 

Read More

10 EXERCISES THAT WILL MAKE YOU BURN BELLY FAT WITHOUT HAVING TO JOG OR RUN !!!

Did we mention that summer bodies are made in winter? Today in this article we will give you excellent 10 exercises that will prepare your body for the beach. You will lose weight fast and you will look great without having to jog or run!

1. Squats

Butt muscles are toned by the squat! Today, with the grown up popularity of the exercising era, this is a very popular exercise among women. It works your butt and your legs at the same time; It is very simple and very effective exercise. If you want bigger effects, just do them with dumbbells!

2. Lunges

They are great in toning the butt and the hamstrings. If they are not comfortable for you and you feel slight pain, try doing a glute bridge instead!

3. Push-ups

This exercise targets the upper body. It helps toning the chest, the triceps and your back muscles. If you are doing it right and squeezing your abs, you are toning your torso as well! This is a great exercise that is included in almost every workout plan.

4. The Pull up

This exercise targets your back muscles. It may be difficult and challenging at the beginning, but it surely gives great results!

5. Planks

Excellent exercise for a complete body workout. It only takes few seconds at the beginning and building up the time as you get stronger. It is a very popular exercise. By strengthening your transverse abdominals, you save yourself some back pain in the future!

This article originally appeared on : healthyuniverses.com

Read More

Upper/Lower Split Routine For Strength and Mass

The Upper-Lower split is by far one of the most effective splits for gaining strength and muscle mass.It was very popular in the old days,but today it’s losing its popularity thanks to the muscle magazines that preach about 5 or 6 day splits, “pumping”, and “scientific” approach to weightlifting – that usually work only for the drug enhanced weightlifters.

The upper/lower split is a type of weight training schedule that revolves around splitting the body up into two groups – upper body and lower body. Each group is then trained separately on its own workout day.A great thing about the upper/lower split is that legs get a day all to their own, so you have a very balanced workout since you train your legs,the largest muscles in your body,as much as the upper body.

You can work 3 or 4 days a week using the upper/lower split.Training 4 days a week allows you to perform more volume per body part
in each training session. For some athletes and bodybuilders, this is ideal. Bodybuilders need plenty of volume,and high intensity for maximal muscle growth.Training 3 days a week,on the other hand leaves you with more recovery time.

So depending on your conditioning and recovery capacity you can workout 4 days a week:

Week1
Monday – upper body
Tuesday – lower body
Wednesday – rest or light cardio
Thursday – upper body
Friday – lower body
Saturday – rest or cardio
Sunday – rest or cardio
Monday – repeat

or 3 days a week:
Week 1
Monday – upper body
Tuesday – rest or light cardio
Wednesday – lower body
Thursday – rest or light cardio
Friday – upper body
Saturday – rest or cardio
Sunday – rest or cardio
Week 2
Monday –lower body
Tuesday – rest or light cardio
Wednesday – upper body
Thursday – rest or light cardio
Friday – lower body
Saturday – rest or cardio
Sunday – rest or cardio
The idea is to use compound and neurally-demanding exercises like bench press, shoulder press,
squats ,deadlifts and rows instead of isolation exercises for different body parts.
Here is how an example workout would look like:
Lower Body
Squat: 3-4 sets X 6-8 reps
Lying leg curl: 3-4 sets X 6-8 reps
Leg press: 2-3 sets X 10-12 reps
Calf raise: 3-4 sets X 10-12 reps
Upper Body
Flat bench: 3-4 sets X 6-8 reps
Row: 3-4 sets X 6-8 reps
Incline bench or shoulder press: 2-3 sets X 10-12 reps
Pulldown/chin up: 2-3 sets X 10-12 reps
Close grip bench press: 1-2 sets X 12-15 reps ( light )
Biceps curls: 1-2 sets X 12-15 reps ( light )



This article originally appeared on : fitnessandpower.com

Read More

Build Boulder Shoulders With These 3 Supersets

Most fitness-oriented people simply don’t understand how their shoulders function. What they do know, however, is that the shoulder complex is incredibly vulnerable and prone to injury if trained without extra caution, so they stick to exercises that ‘feel’ the safest or are generally approved and advocated by internet bodybuilding gurus. Unfortunately, that fearful approach also prevents them from adding mass to their shoulders and improving their functional strength!

Don’t forget: you are supposed to train your shoulders with plenty of volume and intensity, as long as you mind your form and technique. One of the most underused yet highly effective ways to overload your shoulders and encourage their development is the inclusion of shoulder supersets – sets which include two exercises performed one after the other without any rest in between.

Step out of the box and blow your shoulders up with these 3 shoulder supersets.

Warm-Up Routine

Never skip the warm-up; it will greatly reduce your chance of hurting yourself. These exercises will increase circulation and warm up your muscles, as well as improve their flexibility, coordination and reaction time.

Cardio: 5-10 minutes

Any type of LISS (Low Intensity Steady State Cardio) activity, such as walking, jogging or running is ideal for waking up the entire body and getting you into the right mindset.

Windmills: 30-60 seconds
Warm up your shoulders by performing windmills – stand with arms out straight and parallel to the ground and start rotating them in an arc-like motion. Start from small rotations and gradually increase the size. Perform in both directions
Shoulder dislocations: 10 reps
Don’t worry about the name of this one – it’s actually an amazing exercise that promotes shoulder flexibility. To perform it, stand with a long stick in front of you and position your hands wide at either end, then raise the stick over your head without bending your elbows.

SUPERSET #1

DUMBBELL LATERAL RAISE: 4 sets x 8-12 reps

                                                        Dumbbell Lateral Raise

As you stand with your feet shoulder-width apart, take a dumbbell in each hand and slightly bend the elbows as the weights hang by your sides, palms facing one another. Bend your upper body forward and allow your hips and knees to bend slightly as well. Raise your arms out to the sides until they are parallel to the ground, maintaining the torso straight and stabile. Lower the weights down and repeat.

UPRIGHT BARBELL ROW : 4 sets x 8-12 reps 

                                                                  Upright Barbell Row

Stand with your feet shoulder-width apart. Pick up a barbell with a narrow grip and row it vertically up until it reaches the top of your chest. Stop when it reaches just below your chin and your forearms and upper arms are squeezed into each other, parallel to the ground. Lower the weight down and repeat.

SUPERSET #2

DUMBBELL SHOULDER PRESS : 4 sets x 8-12 reps

Holding a dumbbell in each hand, sit on a bench that has back support and place the dumbbells on the top of your thighs. Raise the weights to shoulder height, then rotate your wrists so that the palms of your hands are facing forward and push the dumbbells upward, straightening your elbows. Instead of locking out as you reach the top, keep a slight bend at the elbows all through the movement. Pause for a moment at the top contracted position, then lower the weights down and repeat.

                                                  Dumbbell Shoulder Press

FRONT DUMBBELL RAISE : 4 sets x 8-12 reps

                                                         Front Dumbbell Raise

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with the palms of the hands facing towards your body. Keeping your torso stationary and maintaining a slight bend at the elbows, raise the weights in front of you until they are parallel to the floor. Pause for a second at the top, then slowly lower the weights down and repeat. Perform the movement in a maximally controlled manner to avoid using momentum.

SUPERSET #3

FACE PULL: 4 sets x 8-12 reps

                                                                     Face Pull

Set up a cable with a rope attachment so that it is in line with your head and grab each end of the rope. Take a couple of steps back from the machine and pull the weight directly towards your face, separating the hands as you do so. As you bring the rope all the way to your face, flare your elbows out but keep your upper arms parallel to the floor. Pause, return to the starting position and repeat.

FRONT BARBELL SHRUG: 4 sets x 8-12 reps

                                                          Front Barbell Shrug
Stand with your feet shoulder-width apart as you hold a barbell with both hands in front of you, using a neutral grip. Without rolling your shoulders, shrug them while bringing your arms up and keeping them straight. Avoid lifting the barbell using your biceps and try to touch your shoulders with your ears. Slowly return to the starting position and repeat.

Take Home Message

Don’t be too easy on your shoulders – they are not delicate flowers, they are muscles designed to work 24/7 and you need to overload them to produce growth. This workout will allow you to reach optimal shoulder hypertrophy without increasing the risk of injury, so don’t hesitate to challenge your shoulders with supersets at the next gym session.

Don’t forget that even the best exercise can be a waste of time if you don’t use it right, so focus on utilizing proper form and achieving hypertrophy. Try the prescribed sets and reps and see how it feels. If your shoulders don’t burn as much as you’d like them to – increase either the weight or the volume. Good luck!

This article originally appeared on : fitnessandpower.com

Read More