Mega Newb wrote:
Try this for insane burn in your shoulders:
Use a weight you can do 8-10 reps with in the lateral raise.
All exercises seated except upright rows and bent over laterals.
All exercises slow and deliberate- no cheating please- it works with continuous tension>
Start with front raises on very high incline bench (both arms at the same time all the time)thumbs up, do 10 reps then immediatly turn around on the bench so that your stomach faces the bench insuring a slight forward lean.
Now do lat raises to failure ensuring that your pinkies and elbows stay higer than your thumbs. when you reach failure do more in a L-lateral style with a 90 deg. bend at the elbows until you reach failure again. Now stand up immediatly and do upright rows to failure.
After this, do DB presses to failure with slightly heavier DB’s ensuring no more than 10 reps for failure. Now grab the lighter DB’s again and do bent over laterals till failure. That is one cylce. Rest 1 minute.
Once you can complete three cycles raise poundage and start again. This will make your lateral head burn like crazy from all angles! DOMS gauranteed with brilliant gains in the entire shoulder.
This is an old routine from Don Ross and it does work (if you work). By the way the serious heavy pressing in bench press and incline press stimulates the front delt more than enough not to use a very heavy weight for db presses in this routine. Be carefull not to go too heavy in the beginning because you won’t be able to finish the cycle.
What is this cross fit?
I like 1 arm side laterals with a little bit of swing, you can really get strong on these. Personally I see the best growth when I get stronger in a higher rep range. And for me its allot easier to gain strength when I dont have to worry as much about form.
How do you get crossfit out of that description?
How the hell do you get any kind of progression out of that?
Newb’s variant allows for progression. That other thing smashes you into the ground for one workout… And what does that help you with?
You don’t grow from annihilating your muscles once, or from lifting the same or nearly the same (light) weights every session.
#Edit: I would go for 7-8 reps and more control on the negative though, newb. But to each his own.[/quote]
Yeah the form could use some tweaking to get better results, it was my first time using that form and was just happy to use allot of weight.