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Tip: Track metabolic stress by deltoid size



Deltas actually respond to higher reps and metabolic stress a little better than focusing on pushing heavier things over their heads, but both are needed to really maximize growth. Let's focus here on metabolic stress work.

The Plate Raise

  Plate Raise

Despite the fact that the anterior elevation is often shot down because "the anterior depressions get enough work from the thoracic and deltoid pressure". Increasing the plate with 1

00 reps is money for the deltas and traps. And I mean the medial delts too. Trust me, they'll hurt a hundred repetitions, bringing the plate all the way up.

The delt sweep

delt "sweeps" work well 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 you do this correctly, you will feel it in the lateral delta and also in some back deltas and traps. Start with light and play with it until you feel the contraction.

Cable Giant Set

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 Side Boost: 6-8 Reps
  • Cable Press: Maximum Repeat Numbers

Huge Set for Lateral Elevation

Here's another huge set to try. It's pretty simple, but brutally painful:

  • Grab a few dumbbells and do 25 repetitions of lateral elevations.
  • Instantly grab a heavier pair of dumbbells and do 15 reps.
  • Grab another heavy pair and do 10 reps.
  • Pause 2 minutes and turn around.

The repeating scheme looks like this: 25-15-10 and then 10-15-25.


Cut off the free weights for large shoulders



Question of Power



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