Metabolic Stress for Delt Size
Q: It seems that my delts never grow when I'm just doing the big basic things like overhead presses. I have to end it with focused, burning exercises. Is that just me? And do you have something new for a shoulder ending?
A: Ah, you like metabolic stress work. I've also found that in order to grow the deltas, they actually respond to higher reps and metabolic stress a little better than just pushing heavier things over my head, but both are needed to really maximize growth.
We want to focus on it However, the metabolic stress works here. Despite the fact that the anterior elevation is often shot down because "the anterior deltas get enough work from the chest and delta pressure," the 1
Delt's "Sweeps" are well suited for high reps in a metabolic stress manner:  Execution is very important. On the lift side, it's really a retreat – as if you'd make a hybrid for pulling face and lifting sideways. With the support arm, you are slightly pressed when lifting with the other arm. (This is not a one-armed upright row movement.)
If done correctly, you will feel that it is in the lateral delta position and even in some back deltas and traps. Start with light and play with it until you feel the contraction.
Giant sets are another way to further increase metabolites and promote new growth of felts. This is a superb giants set used by Coach Kassem Hanson to blow up the drones:
- The Y-Raise: 8-10 Reps
- Cable Lateral Raise: 6-8 Reps  19659010] Cable Press: Maximum Repeats
Here's another huge set to try. It's quite simple, but brutally painful:
- Get some dumbbells and do 25 repetitions of lateral elevations.
- Immediately take a heavier pair of dumbbells and do 15 repetitions.
- Pause 2 minutes and reverse it.
The repeating scheme looks like this: 25-15-10 and then 10-15-25. Q: Many coaches say the leg press is worthless, but I've never seen a big bodybuilder using them. What is your opinion?
A: I'm not sure which coaches say that. Maybe one of those "functional" coaches who let people balance on a Swiss ball while juggling a few dwarfs?
Here's the funny thing about these clowns – they had to change the term to "functional strength" as you might suspect the leg press and other machines can actually be used to build strength!
So they could not say, "Well, machines do not build power." Of course they do. And do not even let me start with the buttocks that the Smith machine does not like, because "they fix the lifter in a certain pattern and make it more dangerous" or "the stabilizers do not work". Sheep
Where was I? Oh yes, the leg press. In 2012, researchers conducted a study to examine weight training in older women using all machines. Leg press, leg extension, etc. After 12 weeks, all these wonderful ladies have increased their ability to jump. And the number of bodyweight squats they could do in 30 seconds increased by a whopping 18 reps.
Sounds functional, right?
There are a variety of studies that use the leg press to increase vitality (walking, walking, jumping, etc.) across virtually all populations. In the end, they all show the same thing. As you grow stronger with the leg press, you get stronger quads in real life … not matrix-style quads that only exist in a virtual reality.
Then there are decades of anecdotes from virtually every experienced lifter on the planet who has been doing hard leg presses for a long time. In the end, they had bigger and stronger legs.
Few things irritate me more than dogmatic strength trainers who believe that the answer to any question lies in a squat rack.
Cardio for Strong Guys
Q: How important is conditioning / cardio when my primary goal is simply getting strong? Is there a minimum level? What do you do?
A: You can become as strong as you will ever become without doing cardio. In fact, you can be one of those incredibly fat, strong sluts I used to be.
And you can spit out stupid shit like, "Anything over 5 repetitions is heart!" This is the mating call of the brutal out-of-shape powerlifter and those who do not compete in powerlifting but call themselves Powerlifter.
My favorite story was the time when I had to walk across a large parking lot and had to stop halfway and lean against a car. You know, my low back pumps are off. I do not miss these days.
Well, if you are a defensive powerlifter, say something like, "I am not interested in abdominals! I am only interested in strength! And I have better options when I'm heavier!"  You mean, when you're fatter. Okay, fat boy, do you know what's going to improve your leverage? More muscles. And it's also "functional" because the muscle lifts the freaking weight. Fat does not do that.
To be fair, I now see many built-up and skinny powerlifters. Apparently, you do not have to get super fat to get strong. Who knew? When I decided to do serious conditioning work, I felt better overall and did better. In fact, I hit PRs both deadlift and bench press on the way back down the scale.
How important is cardio? If you feel great and want to recover better, it's pretty important. Steady-state cardio has amazing relaxing effects for mood and well-being. And intervals help to increase the work capacity in the gym. Here is the breakdown:
- Intervals = You can do more work and need less break between sets.
- Low Intensity Cardio = You can recover faster between hard workouts.
I recommend that 80% of your cardiovascular work should be in inpatient condition with low intensity. Going outside is best because it reduces anxiety and stress. Try it for 30-45 minutes with the heart rate at 120-130 BPM.
For intervals, I've always loved sprints. Try 40-60 meters at 80% full speed. They are not trying to be Usain Bolt here. Neither do I. My peace is only the 40-60 meters long way back.
If you're new to math, it means that you will do 4 steady-state sessions for each 1-interval session. The reason for this is that the interval work disturbs the recovery. Too much of it will increase fatigue and compromise gym performance rather than improving it.
Credit: Alora Groffiths
Avoiding embarrassment at competitions
I want to do a bodybuilding show this year, and everyone in the gym said I must use steroids or I will embarrass myself. The crazy thing is, I was told the same thing when I thought about making a powerlifting meeting. I speak local shows and meet. Is drug use so common? Are "natural" competitions really natural?
A: Wait, let's go back a bit. Let me explain how this really works: When you hold a powerlifting meeting, everyone will be friendly, supportive and encouraging. And that is not sarcasm.
Meeting attendees focus mainly on their elevators and their own performance. They are usually nervous too, even the experienced guys. The boys who compete there for world records, but also get an overview of what someone else has done to phone because of their attempts.
For the other 99% of meeting people, they just want to do it well. Emerge, have fun, make new friends. Stop sweating the other stuff.
Oh yes, and open light. The only person I ever made fun of at a meeting was this clown who had gone all the way from New Jersey to Wichita, Kansas, just to the bank.
- Me: "What is your best bank?"
- Him: "365."
- Me: "Cool, what are you opening up with?"
- Him: "365." At this point I tried to persuade him to reduce his opener to something less egoistic. He refused. "Man, I'll be fine."
His arrogance bowed to him. 365 he missed every three times. I've often wondered what this car ride to Jersey felt like.
As for bodybuilding …
It's a bit different. You do not want to be the guy who shows up and highlights all the social media highlights (lowlight?), Because no one can tell you that you've ever trained, dieted or even tanned a day in your life.
Take your conditioning seriously if you go this route. Bad conditioning in bodybuilding is what big sums in powerlifting mean. Even if you do not win, people always respect the hell out of those who were really peeled.
As for the drugs …
Some people competing in certified associations are natural and some are not. There are some freaks who are constantly accused of constantly passing drug tests.
Passing a drug test does not mean you are natural; it just means you have passed a drug test. But if someone has consistently passed drug tests, I will give them the benefit of the doubt.
For the most part, I never cared. What someone else did had no effect on what I could bring to the table if it was a day or a show day.
If you want to compete then compete and focus on the process. Focus on your efforts to show your best self on the day or show. Most importantly, enjoy it. If you do not enjoy it, what's the point?
Question of Power 1
How natural is natural bodybuilding?