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00:00Now is the time to incorporate your legs and shoulder exercises into your overall program.
00:11Our champions were going to show you and tell you exactly what are the best exercises to
00:18accomplish that.
00:43Quadriceps are a four-headed muscle, which is located in front of the thigh.
00:47It originates at the pelvis and attaches below the knee.
00:50The main function of the quadriceps are to straighten the leg.
00:54The quadriceps femoris, four muscles on the anterior thigh,
00:57extend the leg. The sartorius, which passes obliquely across the anterior thigh,
01:02extends and flexes the thigh.
01:05The basic one-joint isolation movement for the quadricep involves the straightening of the lower
01:10leg, with the knee joint as the primary point of rotation. The leg straightens and extends
01:15without any involvement of the hip joint, glutes, or the hamstrings.
01:19The basic two-joint movement for quadriceps is the press.
01:23It involves both the knee joint area and the hip area as well.
01:26Leg exercises include leg press and various types of squats.
01:30Actually, the leg press exercise involves a lot of different muscles,
01:34affecting it to a different degree depending on where you are in your range of movement.
01:39In the upper part of the range of motion, down to the point where the knee is bent at
01:43about a 90 degree angle, the primary stress is on the quadriceps.
01:46As you go lower than this, the knee bends even more. The stress shifts back to the
01:50hamstrings at the back of the leg. At the lowest position, the glutes end up doing most of the work.
01:58Some bodybuilders have achieved the proportions which allow them to do heavy leg press and squat
02:03movements through a very long range of motion without damage to the knee.
02:07But, for most of you, heavy quadriceps training should be done through a more
02:11limited range of motion. Go down only to the point where the knee is at a 90 degree angle.
02:16At this point, the thighs are parallel to the floor.
02:19The back of the leg can then be worked with different exercises like hack squats.
02:24Hack squats use the lower range of motion with much lighter weights to protect the knee.
02:41♪
02:59Squats are the primary mass builder for the quadriceps muscle.
03:02♪
03:10For best results, stand with your feet wide enough apart for good balance,
03:15toes pointed forward, and when you do your squats, keep your head up and back straight.
03:20Try not to bend forward from the waist.
03:27As you bend your knees, go down only to about the point where your knees are at a 90 degree angle,
03:32thighs parallel to the floor. This is the range of motion in which the quadriceps work with the
03:38most intensity. Any lower and you begin to work the back of the leg instead of the front of the
03:43thigh. At the bottom of the movement, come to a complete stop, then press back up again to the
03:54starting position. Don't bounce at the bottom or try to press upward before you come to a stop.
04:00Squats give you great results, but doing an exercise with a heavy barbell,
04:05balanced across the back of your shoulders, means you have to concentrate extra hard on
04:10strict technique, complete balance, and full control. One of the exercises where we see a
04:16number of injuries is the squat, and the reason being is people forget that the head is the center
04:22of balance in their body. When they allow their head to tilt forward, it changes the spinal
04:26curvature all the way down, changes their pelvic angle, and changes the whole biomechanics of that
04:32particular lift. For instance, if I'm doing a squat and I tilt my head down, my ankles may have
04:38a tendency to invert or evert. If they invert, then what happens is my kneecaps may start to
04:44move towards each other, and that can cause a strain on the ligaments and cartilage in the
04:48inner knee. Now with my head tilting forward even more, my pelvis angle changes and I lose that
04:54proper lumbar lordotic curve or that curve in my low back that keeps my back powerful and strong
04:59during the biomechanics of that lift. So what I've done with this simple change in head positioning,
05:04I've balding balled my head forward, changed the angle that my shoulders are, so I'm not supporting
05:09the bar properly. My whole spinal curvature has changed, my pelvic angle has changed, my knees
05:15are now valvosing or going towards the center, and my ankles are starting to spin under me.
05:19This is injury in the making.
05:29Doing squats on a Smith machine, you still get the sensation of training with a free weight,
05:42but the fact that the bar is controlled by the vertical track
05:45allows you to do a number of variations of the exercise.
05:51For example, you can vary your foot position, putting your feet a little further forward for
05:56the exercise takes some of the stress off the knee joints. You can also position your feet
06:01somewhat closer together, which puts more emphasis on the quadriceps rather than muscles such as the
06:07hip flexors. Although advanced bodybuilders are great fans of Smith machine training,
06:13the fact that you don't have to control the bar as you do in barbell squats makes this a
06:18good exercise for beginners who may not yet have the strength or confidence to handle squats with
06:23free weights. For ultimate quadriceps isolation, try doing front squats using a Smith machine.
06:32Hold the bar across the front of your shoulders rather than behind and position your feet close
06:36together. This technique not only isolates and increases training intensity in the thigh muscles,
06:42it also takes a lot of stress off the back, which makes this a popular exercise for individuals who
06:47may be experiencing some sort of back problem.
07:03You may consider using a weight belt when you're doing squats
07:06in order to stabilize a low back, especially if you have a weak low back area.
07:18The leg press exercise uses the same basic two joint movement as squats.
07:28However, since you're using a machine rather than trying to balance a weight across your shoulders,
07:33you can generally work more strictly with this exercise and with more weight as well.
07:38As with Smith machine squats, leg press machines allow you the option of varying
07:43your foot position quite a bit. Closer together, further forward, toes straight ahead,
07:49or turned outward. What position works best for you is generally a matter of personal preference
07:54and individual physical proportion, so try different positions to see which you like best.
08:00There are many different kinds of leg press machines. Incline, as demonstrated here. Vertical,
08:06where you lie on your back and press upward. Horizontal, and even standing leg press machines.
08:13Basically, they all do about the same thing, which comes from the fact that
08:17they're designed to help you get the most out of your leg press.
08:20where you lie on your back and press upward. Horizontal, and even standing leg press machines.
08:26Basically, they all do about the same thing, which kind you prefer is largely a matter of
08:32individual preference. However, as a general rule, the closer the machine feels to training
08:37with a free weight, the better it will usually be for developing fundamental mass and strength.
08:42I double my weight on a leg press than I do with a squat, because it is more of a controlled
08:47movement. You don't have to worry about balancing. If you have a back problem, a lower back problem,
08:52or any knee problems that I do have, I usually find myself on the leg press more so than the
08:56squat right now.
09:12Leg extensions is one of the primary one-joint isolation exercises for the quadriceps.
09:35A basic function of the thigh muscles is simply to straighten the leg.
09:39That's what you do with leg extension. The exercise is really nothing more than
09:44straightening the leg against the appropriate amount of resistance.
09:50However, to get the most out of this exercise, concentrate on achieving a full peak contraction
09:56at the top of the movement. When your legs are straight and quads fully contracted,
10:00give a little extra crunch to work the muscles to the maximum. And during the negative part of
10:05the movement, don't just let the weight drop back to the starting position. Resist on the
10:10way down. In fact, you should lower the weight noticeably slower than you lifted it.
10:17To help get the separation into my quadriceps, I do a lot of extensions,
10:22leg extensions, and I make sure that I hold a peak at the top, just to make sure you're
10:28squeezing everything at the top to get separations in the cuts out in your legs,
10:32and a slower movement to let it down. So you're doing more so the negative
10:37reaction on the down movement and blasting it out and holding that peak at the top.
10:51Lunges involve standing with your feet together, taking a step forward, and then bending your knees
10:57so that the knee of the trailing leg comes to the floor or almost to the floor,
11:01and then pushing back up to the starting position.
11:08Some bodybuilders like doing a full set of repetitions with one leg, then repeating the
11:13exercise with the other leg. Others prefer alternating first one leg and then the other
11:18throughout the set. Either way works fine. It's mostly a matter of individual preference.
11:25You can do lunges holding a barbell across your shoulders or holding two dumbbells by your side,
11:30whichever you prefer. But what makes the biggest difference in how lunges affect your muscles
11:40is how long a step you take. The shorter the step, the more you isolate the quadriceps,
11:45as with a leg extension. The longer the step, the more you bring the back of the leg into play,
11:51the glutes, and the hamstrings.
12:02The hamstrings are a two-headed muscle, which is located in the back of the leg
12:06and inserts below the knee. The main function of the hamstrings are to curl the leg. The biceps
12:11femoris is a two-headed muscle situated on the posterior and lateral aspect of the thigh.
12:16It flexes the leg and rotates it laterally. The gluteal muscles,
12:19which form the buttocks, adduct, rotate, and extend the thigh.
12:46The
12:55hack squat is a leg press that emphasizes the lower range of motion,
12:59and it's one of the most important mass and strength builders for the hamstrings or leg biceps.
13:09The lower you go in a leg press-type movement, the more the back of the leg is brought into play.
13:14So, with hack squats, it's important to lower your body and bend your legs as
13:19much as possible, so your rear end comes down and almost sits right on your heels.
13:34Of course, when your knees are bent to this degree, they are put under considerable stress,
13:39so it's important to use a light enough weight in this exercise,
13:42so that you avoid undue wear and tear on the knee joints.
13:54To further protect the knees, keep the exercise as steady and controlled as possible.
14:00Come to the bottom of the movement, pause, don't bounce, then straighten the legs and
14:04press back upward with a smooth, controlled motion. Your feet should be positioned far
14:09enough forward, with your weight on your heels rather than on your toes,
14:13so that the quadriceps are further taken out of the exercise,
14:16and the stress of the movement is targeted as much as possible on the hamstrings.
14:23Incidentally, you can lock your legs out at the top of the exercise, but it really isn't essential.
14:28At that point, your quadriceps are doing all the work, and the hamstrings really aren't involved
14:33anymore. One series of muscles that tends to cramp up quite a bit is the back of the leg,
14:44the bicep force and the hamstrings, because what happens is somebody is doing a lot of leg curls,
14:48really trying to build up that muscle group, and they don't stretch or relax the muscle at the end
14:53or termination of the exercise, they sit down and all of a sudden that muscle cramps up,
14:57and they end up with a nice ball on the back of their leg. It's very painful,
15:01and will be very quick to put somebody on the floor.
15:08The leg curl is a very effective one-joint isolation exercise for the leg biceps.
15:17A primary function of the hamstrings is to curl the leg, and that's exactly what you do with a
15:23leg curl exercise. Since this is an isolation rather than a power exercise, concentrate on
15:29smooth continuous repetitions and strict technique, rather than trying to lift heavy weight.
15:43At the top of the movement, try to achieve the maximum peak contraction of the hamstring
15:47muscles, and then lower the weight again, resisting all the way,
15:50and keeping it under total control all the way to full extension.
15:59Again, go for the burn doing leg curls, the sensation that accompanies lactic acid
16:09buildup after a hard set, rather than trying to overpower the exercise.
16:17For further isolation and intensity, try doing leg curls one leg at a time on the appropriate
16:22type of machine, performing a full set of curls with one leg, and then switching to the other leg,
16:28and doing another full set without stopping to rest in between.
16:40In the old days, they used to have these flat benches, and as you would flex or bend your legs
16:44towards you, your pelvis would tend to jump off of the top of the bench. And instead of training
16:49your back of your legs, you are now putting tension on your low back. Now they build banks,
16:54or bend into these machines, to keep your pelvis flush on the bench itself. So now the
16:59concentrated effort is going on the bicep femoris and the hamstrings, the back of your legs,
17:04versus being transferred to your low back.
17:14Stiff leg deadlifts are an often misunderstood exercise. They are designed to work your
17:19hamstrings and glutes, not the lower back. So for best results, use a moderately lightweight,
17:25and keep your legs locked out straight. Bend slowly forward, and lower the weight as far
17:30as possible, feeling the hamstrings stretching to the maximum. Pause at the bottom, feel the stretch,
17:37then come slowly back up, not to a full standing position,
17:41but only until you feel the hamstrings begin to relax.
17:44You can do stiff leg deadlifts using a barbell, or you can hold on to a pair of dumbbells.
17:50In either case, you'll need to stand on a box or a bench, so that you can bend forward as far
17:55as possible, without having the weight hit the floor, and limit your range of motion.
18:04Again, the key to this exercise is strictness, control, and good form. Keep it strict,
18:11control, and good form. Keep it strict, and you'll keep it safe. You should consider
18:17wearing a weight belt when you're doing stiff leg deadlifts,
18:20to take some of the pressure off the low back and stabilize it.
18:30The glutes are involved in the movement of the thigh, as well as keeping the body in an upright
18:33position. In terms of bodybuilding, it's best explained by example. Take a hold of something
18:39for support, then squat all the way down to the ground, keeping your feet in a flat position.
18:45When your rear end is almost touching the floor, pause. Then, when you first begin to stand up,
18:50that very first movement, that's a direct action of the gluteus maximus.
19:09The glutes are involved in a wide variety of different leg exercises. When you do squats or
19:24leg presses, you're working your glutes. When you do hack squats or long stride lunges,
19:30they come even more into play. However, you'll frequently see individuals in gyms,
19:38a majority of them usually women, doing various kinds of leg exercises with pulleys and cables,
19:43and using exotic looking machines in an effort to firm and tone their glutes.
19:47But these exercises are far less effective than the ones we've already illustrated,
19:52especially deep hack squats, where your rear end comes down and just about sits on your heels or
19:57touches the floor. Remember, when you're doing a squat, leg press, or hack squat
20:07movement, the quads do most of the work in the upper range of motion, down to the point where
20:12your knee is bent at about 90 degrees. As you go lower, the hamstrings take over and bear the brunt
20:18of the effort. But it's the lowest part of the range of motion, where your knees are bent to
20:22the maximum and pressed right up against your chest, that the glutes are called upon to do
20:27the majority of the work.
20:33Leg routine number one.
20:38Barbell squats.
20:42Four sets of eight to ten reps.
20:51Inclined leg press.
20:52Four sets of ten reps.
21:04Hack squats.
21:09Four sets of ten to twelve reps.
21:19Leg extensions.
21:23Four sets of ten to twelve reps.
21:32Leg curls.
21:36Four sets of ten to twelve reps.
21:43For me, I do need to put more effort into my legs than other parts of my body. I get real
21:48lean in my upper body, where my lower body is just a little bit slower. It just likes to hold
21:54the muscle and maybe a little bit more fat compared to the other ratios in my body. If I'm
22:00training my legs twice a week, I'll train them heavy the first time and then light the second
22:04time. This way, I'm able to maintain the size that I have, but shape what I have and make it
22:09more prettier. So the first day, I would do my bulk exercises, which are the squat and the leg
22:16press, and on my lighter days, I would do my shape exercises like my leg extensions and lunges.
22:27Leg routine number two.
22:32Smith machine squats.
22:36Four sets of ten reps.
22:38Machine leg press.
22:50Four sets of ten reps.
22:58Lunges.
23:03Four sets of twelve to fifteen reps each leg.
23:08One leg curls.
23:17Four sets of ten to twelve reps each leg.
23:26Stiff leg deadlifts.
23:30Four sets of ten reps.
23:32In the beginning, back in 1986, Rich Gaspari came out with these impressive cut glutes that nobody
23:43else had. Now that's commonplace. People around the world, amateurs and professionals, are now
23:49getting these striated glutes. Ronel Jean-Vierre and Andreas Moussa, it's very impressive if you
23:54have it. When I'm trying to gain more size, I will cut my workouts down. So if I'm concentrating on
23:59size, I'll train my legs once a week. Whereas if I'm pre-contest, say, or if I'm trying to put more
24:06shape into the legs, then I'll train them twice a week. When you start training, it's very important
24:10to train the legs from the beginning because if the upper body gets more developed and the legs
24:15get behind it, it's very hard to catch up. And that's why I train the legs from the beginning
24:21and keep the body parts equal in shape from the beginning.
24:38The function of the deltoid muscles of the shoulder is simply to lift the arm.
24:43The deltoids are a three-headed muscle with one head located in the front,
24:47one at the side, and one at the rear. These three heads, in combination with the fact that the
24:52shoulder joint is the most mobile in the body, allow the deltoids to rotate the arms a full 360
24:58degrees. Unfortunately, though it is the most mobile, the shoulder joint is the least stable.
25:04Therefore, shoulder training has to be done carefully to avoid injury.
25:09The three-head deltoid muscle covers the shoulder joint ventrally, dorsally, and laterally. It flexes
25:16extends and rotates the arm medially and laterally.
25:46So,
26:09the military press is the most traditional of shoulder exercises.
26:13Individuals have probably been lifting objects overhead to develop and demonstrate strength
26:18since the dawn of history or before. You can picture cavemen
26:22hefting logs and rocks overhead to show off their physical prowess.
26:31The exercise is simple. After cleaning the weight or taking it off a rack,
26:36press it upward from shoulder height to full extension overhead.
26:40Then, lower it back to the starting position. One important variable is how wide you grip the
26:45bar. You need a wide enough grip to work the shoulders without too much participation on the
26:50part of the triceps. Too narrow a grip tends to involve too much triceps rather than concentrating
26:56fully on the shoulders. Lifting a weight overhead, balance and coordination are extremely important.
27:03Lift the bar smoothly and under full control. Never jerk or throw the weight around.
27:10When you're doing front presses or military presses,
27:14you're working more on just your front head of your delts when you're working out. Then,
27:20when you get to use dumbbells, you get more freedom of motion to work, you know, each arm
27:25individually. Plus, you can rotate the arms in different ways. We can get a different feel on
27:30the deltoid working the side and also the front. One of the things you run into with shoulders,
27:35some people start to get a sharp pain inside their shoulder and say, gee, I can't work my
27:39shoulders anymore. What you may want to try and do is switch to dumbbells and just slightly change
27:44the biomechanics of how you're lifting and moving the weight up and down. And you may find that
27:48angle that'll work for you that will still allow you to train your shoulders very effectively.
27:58Dumbbell presses allow you to work each side of the body independently
28:02so that each side is forced to work with full intensity.
28:06The action of the deltoids is actually a rotary one. That is, they lift the arm in a semicircular
28:12arc, pivoting from the shoulder joint rather than straight up and down. This is why you need to use
28:18a fairly wide grip when doing a barbell press. Otherwise, the deltoids aren't able to produce
28:23the rotary motion for which they're designed. But you don't have this problem doing dumbbell
28:32presses. As you do the exercise, think of lifting the dumbbells in a slight arc on the way up and
28:38lowering them through the same arc on the way down. This ensures that you will be utilizing
28:42the rotary action of the deltoids and keeping the shoulders fully involved in the lift,
28:47rather than allowing the triceps to supply too much of the effort.
28:54As with any dumbbell movement, for maximum safety and effectiveness,
28:58take extra care to concentrate on controlling and
29:01balancing the weights throughout the entire range of motion of the exercise.
29:16Behind the neck presses are a very strict form of barbell press.
29:20When you do this movement seated on a bench, there's almost no way you can cheat or recruit
29:29extraneous muscles to help with the lift. So you should rely on strict technique and
29:34form doing this movement, rather than trying to use it as a mass and strength exercise.
29:40The behind the neck press is very popular with a great many bodybuilders,
29:44and it can be very beneficial to the development of your deltoids. However,
29:49rotating the shoulders to the rear like this puts them under a lot of additional stress.
29:54So be sure not to use too much weight in this movement when you first begin doing it.
29:58And if behind the neck presses cause you any shoulder pain,
30:01you should consider substituting some other exercise in your shoulder training program.
30:06I prefer doing behind the neck presses, but I've had a lot of problems with behind
30:10neck presses where I've had shoulder injuries, also tendonitis. So it is a type of exercise
30:16that you have to watch doing, you know, because a lot of people have problems with that because
30:20you're such in an awkward position with the elbows back, that it does put a lot of stress
30:25on the shoulder joint itself. But it is a really good exercise for, you know, hitting the deltoids.
30:41Doing shoulder presses using a Smith machine gives you the advantage of lifting directly
30:45against the force of gravity, which is the best way to stimulate maximum muscular development
30:51while not having to control and balance the weight as you would using a barbell.
30:59The Smith machine allows for very strict technique. It's particularly good for
31:03extending your range of motion, dropping the weight down lower than you would with a barbell,
31:08or doing partial reps, working with a shorter range than you would using a free weight.
31:16With a Smith machine, you can do military presses or behind the neck presses with equal facility.
31:21In fact, it's particularly effective for behind the neck presses because having the weight fixed
31:26in vertical tracks reduces the stress on the shoulder joint and therefore reduces
31:31the chance of injury to the deltoids. Smith machine presses are not by and large a
31:39substitute for barbell presses, but they make an excellent alternative.
31:46In most well-equipped gyms, you'll have a number of choices among machines designed for doing
32:01shoulder presses. They work the shoulders using a variety of different kinds of resistance
32:06and at a variety of different angles.
32:08As a rule, machines are most useful for doing strict full range of motion movements,
32:20using moderately light weights and keeping your repetitions relatively high.
32:29With shoulder training in particular, machines can be very useful if you're trying to work around
32:34an injury because many machines will stabilize the shoulder joint just enough to allow you to
32:39do deltoid exercises, when doing the same movements with free weights would not be advisable.
33:04Dumbbell laterals are a one joint isolation exercise in which the deltoids work directly
33:13through the rotary range of motion they were designed for. To train the side deltoids,
33:18you need to lift the weights directly out to each side with your arms almost fully extended.
33:23You should feel the rotation of the shoulder joint with the weights moving in an arc
33:27rather than being lifted upward in a straight line. As you lift,
33:30concentrate on keeping the palms face down toward the floor. In fact, if you pronate your wrist
33:36slightly, that is, turn your hand so that your thumbs move downward, almost like pouring water
33:41from a kettle, you'll be able to isolate the side delts that much more specifically.
33:46Doing dumbbell laterals in a seated position, as demonstrated here,
33:51keeps the exercise particularly strict.
33:53However, many bodybuilders prefer to do standing dumbbell laterals. This is fine,
33:58as long as you don't allow your upper body to sway too much,
34:01so that you cheat the weight up and not work your shoulders hard enough.
34:17Either way, concentrate on the motion of the deltoids and in keeping the exercise
34:21as strict and technically correct as possible.
34:36I think as long as you can come up on the side lateral and really stress the side delt by
34:45tensing it as hard as you can, you can still get, you know, good development on the side head.
34:51You know, you can cheat slightly, but when you come up, you have to really tense the side head.
34:56So what you have to do, very important in doing a side lateral, is keeping your thumbs
35:01facing slightly down on an angle with your pinkies facing slightly up. And as you look into the mirror,
35:06make sure that your biceps are parallel into the mirror with your elbows slightly on an angle up.
35:13And that will put a lot of stress more on the medial head.
35:25One-arm dumbbell laterals are done using the same form as regular dumbbell laterals,
35:30except that you work only one side of the body at a time.
35:43The advantage of this is extra isolation and the ability to concentrate on making
35:50each head of the deltoid group work to its maximum ability in every set.
35:56So
36:10cable laterals are an even stricter form of lateral exercise. Pulling against the cable,
36:15you can generate an even continuous tension throughout the entire range of motion of the
36:20exercise. And cheating is much more difficult when you're using cables rather than free weights.
36:34The technique is the same. Keep your arms fairly straight, palm facing the floor,
36:39and pronate the wrist slightly on the way up to create maximum contraction in the deltoids.
36:50There are actually a number of ways of doing cable laterals. The cable can cross in front of
37:01you or behind you, or you can position yourself to the side of the pulley and lift your arms
37:06straight up to the side. But with all cable laterals, concentrate on feeling a continuous,
37:19even movement throughout the range of motion of the exercise and achieving a total peak
37:24contraction at the top of the exercise to develop maximum stimulation of the deltoid muscles.
37:33Usually, you know, say six to eight weeks before a show, I use more of the cable movements.
37:39Cable movements would put even more of that carved look into the delt, more of that,
37:44we call like those scratches that you have in the deltoid muscle that you would get
37:49right before a competition. It's not something that you would do for mass,
37:52but it's something you would do to give you more of that look of that definition on the
37:56delt where you can see each individual muscle strand on the deltoid.
38:04Machine laterals work the deltoids with the resistance mechanism
38:08rotating to correspond to the rotational action of the shoulder joint itself.
38:14Again, this is not a mass builder, but best for moderate weight,
38:18relatively high rep or very high rep pumping sets at the end of your shoulder workout.
38:28Using a lateral machine, concentrate on feeling continuous tension in the shoulder,
38:33working through a full range of motion and getting a full peak contraction at the top.
38:39Front raises are designed to work the front head of the deltoids just as laterals work the side head.
38:53The technique is much the same. You raise the weight in a wide arc, keeping the arm fairly
38:59straight and palm turned down toward the floor. You come up slightly higher than shoulder height,
39:04hold for a moment, then lower the weight under control back to the starting position.
39:18One mistake that's frequently made with front raises is lifting the weight too far out to the
39:23side. You don't actually want to lift it straight up from the shoulder. Instead, bring the dumbbell
39:28in slightly toward the center line of your body until you feel the front head of the deltoid
39:33doing most of the work. Of course, you'll see a lot of individual variations in front raises
39:44and other exercises as well. The key to exercising effectively in cases like this is to ask yourself
39:51whether you feel the target muscle is working hard enough and in sufficient isolation during
39:56the movement. If you do, fine. If not, perhaps you ought to re-examine your training technique.
40:03Upright rows involve the action of the front deltoids as they lift the bar up in front of you.
40:12Stand upright, holding a bar at arm's length in front of you with an overhand grip,
40:16hands about shoulder width apart. Lift the bar straight up along the line of your body to about
40:22shoulder height. Hold for a moment at the top, then lower the weight under control back to the
40:27starting position. This isn't an exercise where you want to use a great deal of weight. Instead,
40:32try to do the movement using very strict technique, lifting and lowering the bar
40:36under full control at all times. Bend over laterals are a lateral movement for the rear
40:47head of the deltoid. However, targeting the rear delts can be more difficult than trying to isolate
40:52and train the other deltoid heads. Therefore, a few technical tips are in order. When you bend over,
40:59stay bent over. Don't lift up as you raise the weights. And instead of lifting the dumbbells
41:04straight out to each side, bring them slightly forward during the movement so they end up even
41:08with your head at the top rather than your shoulders. And as you lift, pronate your wrists,
41:13that is, turn your thumbs down fairly decisively to further involve the posterior head of the
41:18deltoids. Some bodybuilders prefer doing bent over laterals seated.
41:24Others, standing. Seated is somewhat stricter, but the pressure on your diaphragm makes breathing
41:28more difficult. And doing the exercise in a standing position gives you a better choice
41:33of angles. But either method works. So choose the one that feels best to you.
41:38Bend over cable laterals are done very much like bent over dumbbell laterals.
41:43As you bend over and raise your arms to the side, the rear head of the deltoids is called
41:48upon to do most of the work in the lift. As with any other bodybuilding exercise,
41:54you'll need to be able to lift the weights up and down. And if you're not able to lift the weights
41:58up and down, you can use the dumbbells to lift them up and down. But if you're not able to lift
42:03the weights up and down, you can use the dumbbells to lift them up and down. As with any other
42:06bodybuilding exercise, you'll make the fastest progress by learning to feel exactly which
42:11muscles are involved in any movement you're doing. And make whatever adjustments to form
42:15or technique are necessary to focus the maximum training intensity on the muscles you're trying
42:20to develop. The trapezius muscles lift the entire shoulder girdle. This is why they call the basic
42:37trap exercise the shrug. The traps can be worked either as part of the shoulder workout as shown
42:44next or as part of the back routine.
42:57The shrug movement is one of the simplest in bodybuilding. The basic function of the trapezius
43:17muscle is to lift the entire shoulder girdle. So to train traps, you simply take hold of a barbell,
43:23shrug your shoulders up toward your ears, hold the position of full contraction for a moment,
43:28then lower the weight back to the starting position.
43:40Some bodybuilders have been known to neglect traps when they first start training. However,
43:45they generally run into trouble later on when they're forced to do trapezius training on a
43:49priority basis to try and catch up. Sometimes they never do. However, the easiest way to avoid
43:56this problem is to include shrugs as part of your overall training program right from your
44:01very first workout. One alternative to barbell shrugs is to do shrugs using dumbbells for resistance.
44:20Using a different kind of weight really makes little difference to the exercise.
44:26The shrugging movement is so simple that it really doesn't matter what kind of weight you use.
44:39Using dumbbells may be more convenient if you have a rack of heavy dumbbells right in front
44:44of you to choose from. However, as you get stronger in this exercise, you may find you're
44:54using such heavy poundages that it's a lot easier to do the movement with a barbell
44:58using wrist straps than it is a pair of dumbbells.
45:06Again, this is a matter of personal preference and individual choice.
45:10Shrugs are so simple, it's hard to do them incorrectly.
45:27Cables are a highly versatile type of exercise equipment. In fact, cables were one of the first
45:32sophisticated training devices developed for the modern gym. Gravity works up and down,
45:37but using a cable and pulleys, you can change the angle of resistance from vertical to horizontal
45:42or anywhere in between. By substituting a short handle attached to a cable for a barbell,
45:49you can use cables to do shrugging movements as demonstrated here. The shrugs are done the same
45:55as with free weights. You pull your shoulders up as far as possible to your ears, then slowly
46:00release and lower them again, resisting the pull of the weight all the way down. Incidentally,
46:06you can also do shrugs on a variety of machines. For example, the bench press station on universal
46:12type training equipment generally provides handles at just about the right height to allow you to
46:17take hold of them and do shrugging exercises. In any event, remember that the type of equipment
46:23you use in an exercise is generally less important than how that movement feels,
46:29or rather how you can make it feel.
46:40Shoulder routine number one.
46:44Behind the neck barbell press.
46:48Four sets of 10 reps.
46:50Dumbbell or machine laterals.
47:02Four sets of 10 to 12 reps.
47:10Front dumbbell raises.
47:15Four sets of 10 to 12 reps.
47:21Bent over laterals.
47:29Four sets of 10 to 12 reps.
47:38Barbell shrugs.
47:42Four sets of 10 reps.
47:45One of the things is that you have to work proper technique, and I wasn't using the proper technique
47:49exactly, so I was hitting a lot more of my front delts instead of my side or medial delts.
47:54So then I had to really concentrate on the side lateral movements, doing the movement correctly,
48:00so that I could really get that wideness on the medial head, so that when you're on stage,
48:05you have that appearance of looking a lot wider. With that wider appearance,
48:10you'll make your waist look smaller and look more symmetrical.
48:16Shoulder routine number two.
48:21Seated dumbbell press.
48:25Four sets of 10 reps.
48:34One-arm cable or dumbbell press.
48:40Four sets of 10 to 12 reps.
48:52Upright rows.
48:57Four sets of 10 to 12 reps.
49:05Bent over cable laterals.
49:10Four sets of 10 to 12 reps.
49:19Dumbbell or cable shrugs.
49:24Four sets of 10 reps.
49:31Now go for it. The champions told you exactly what to do to develop your legs
49:36and your shoulders. Put it to work right away. In the next tape, you're going to learn to put the
49:44final details to your bodybuilding program. You now know how to develop mass and power and size
49:51into your total body. However, you have to detail this and perfect it by developing your calves,
49:58forearms, and midsection. These three parts have to be highly and fully developed
50:04in order to develop a perfect shaped body. We all start skinny or fat or somewhere in between,
50:11but basically we don't like the way that we look now, but then you have the choice to do
50:15something about it. Start it and finish it. Do it on a regular basis. Just go out and do it.