In a recently released Athlean-X video, Jeff Cavaliere CSCS demonstrates a shoulder workout that maximizes the opportunity for muscle growth in the delts by performing the same sequence of movements from the seated, kneeling, and standing positions. The sets consist of 7 x side elevations, 7 x front elevations, 7 x rear delta rows and 10 x Arnold presses.
The first round of practice is all done in a sitting position to ensure that the delts are continuously tensioned. “When we sit on the floor, we immediately feel a lot heavier, which is traditionally a pretty light weight,” says Cavaliere. “This is because we can limit the range of motion due to the disturbing floor and force the shoulders to be more constant tension at the bottom of the motion.”
Cavaliere then switches to a kneeling position and performs the same shift again. Then he rises to a standing position and does them all over again. This is followed by a rest period of 2 to 3 minutes before he kneels again and the routine starts all over again.
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Alternatively, Cavaliere recommends this routine from top to bottom starting from a standing position for an even more intensive shoulder training. In that case, start with a pair of 30-pound dumbbells as you cycle through the exercises. Then take a 2 minute break, reduce the weight to 20 pounds, and do the same exercises again while kneeling. Finally, let it rest for another 2 minutes, lose another 10 pounds and do the sitting exercises. Then, after a 2 to 3 break, get up and start again with the heaviest dumbbells.
“Remember, you don’t need a lot of weight to get the job done,” he says. “You can build muscle with light weights if you know how to do it.”
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