What's going on Nation?! And welcome back to Front Door Fitness, I'm your host Scott Herman.
I couldn't even keep a straight face. Alright guys, so here's the thing
I got about three to four weeks left until I can move into my new house
and when that time comes there will be no more front door in the background
but this is the only place I get nice natural lighting.
For those of you who follow me on Instagram, and if you don't make sure you do @ScottHermanFitness
you saw all my stories when I was back home in New Hampshire for the last couple weeks and
I completely apart my gym that you've seen in my videos for the last six years and now it is in
transit on its way to Florida to be put into my new home once I can move in.
So lots of exciting things are happening guys.
I'm really pumped, I've got all kinds of great ideas for new content coming your way.
Oh and while I was home, I filmed all the footage I need for the full body program
so now that I have all the footage and I'm back in Florida
I can start piecing it together and you will see it very soon.
Now as for this video, I'm gonna show you guys how to start to build up your shoulders
especially if your rear
deltoids are a lagging body part, and for a lot of us
they are, they just don't get enough attention with all the exercises that we're doing.
So what I want you to do is if you missed any of the other videos in this series.
And these videos can be used if you have a lagging body part, if you have muscle imbalances
or if you just need to spark some growth, so if you miss any of those other videos
I did one for chest, one for biceps, one for triceps and one for inner quads.
I will post the entire playlist in the end screens of this video as well as in my pin comment below and as
I continue this series because I plan on hitting every single body part. All those videos will go there
so maybe bookmark the playlist but for this video it's gonna work the same way
all right?
Most of us go to the gym and we only focus on two out of the three muscle building mechanisms
mechanical tension and muscle damage.
Mechanical tension being how much weight you lift and
muscle damage being the micro tears that happen in your muscles from lifting in general.
What we tend to not really pay attention to is metabolic stress, which is a lot of volume in a short amount of time.
So what we're gonna do once again is take two exercises and utilize those two exercises to smash all three
muscle building mechanisms as hard as we possibly can, but before we get started
be sure to click that notification bell
if you'd like to see all the videos
I upload forever ever and ever and smash that like button if you've been enjoying the content.
Alright guys
so the first exercise that you're going to do is going to be a standing dumbbell shoulder press
now the reason why we're doing this
standing and with dumbbells as opposed to seated or with a barbell is because if you go back
and you check out my VS. Series video where I actually did dumbbell shoulder press vs
barbell shoulder press
I compared every variation from seated to standing and it turns out that the
standing dumbbell shoulder press is going to activate the most rear deltoids out of any of the other variations.
So with this video being focused on trying to get those rear deltoids to pop
we're gonna do the standing dumbbell shoulder press
and what you're gonna do is very simple, you're gonna do six sets of six to eight repetitions
and you're gonna complete them with about
90 seconds rest in between your sets, lifting as heavy as you possibly can
alright?
And remember we're lifting as heavy as we possibly can here to take advantage of mechanical tension
and muscle damage
and as soon as you finish those six sets, you're gonna move on to the next exercise
which is going to be an incline dumbbell rear fly and you're going to complete two
hundred repetitions as fast as you possibly can
doing about 20 to 30 repetitions at a time.
Once again guys, this is gonna allow us to take advantage of metabolic stress.
Not only will you get the pump of a lifetime
but you're going to be targeting and smashing those shoulders as hard as you possibly can
taking advantage of all three muscle building mechanisms to spark some muscle growth
that you might not have seen for a while.
So very simple guys for the incline dumbbell rear fly
if you've never done it before you're probably going to need anywhere between five to fifteen pounds,
maybe as high as twenty
remember we're doing 200 repetitions
and you want to lay on it in such a way that you're probably about a 30-degree angle with your chest
alright, don't put it so high that you're not really engaging your rear deltoids.
If you're not feeling it in your rear deltoids, then the angle of the bench is too high
just lower it a little bit and what you're gonna do is full range of motion
you're gonna touch your hands at the bottom of the movement or let the dumbbells touch each other
and then you're going to bring them
up and back as high as you can, really trying to engage those rear deltoids,
but don't just flail your arms around guys, okay?
On every single repetition, as you bring your arms back
flex and squeeze your arms and your shoulders as hard as you can
before returning back to the starting position and repeat.
But that doesn't have to be it for your workout guys
if you still want to go ahead and do some exercises to target your
middle or front deltoids. That's totally okay
just make sure you're not applying this concept of 200 repetitions
to every single body part that you're training, all right?
This is meant to kind of bring up a lagging body part,
correct a muscle imbalance or for some growth if a body pots been stubborn. The only time I'd really recommend
doing this for two body parts in one day or at a time
would be if you're picking one for the upper body and one for the lower body
and all you're gonna do is you're gonna train
like this for four to six weeks and then you can switch to one of the other videos in the playlist that I mentioned in
the beginning of this video and start working on those body parts.
Oh and one last thing, remember as a
natural athlete you have got to take advantage of multiple growth windows,
which means, you want to do this routine on your shoulder day
but there's gonna be another day or at least two other days
where you might want to do it again to make sure you're taking advantage of those windows, okay?
The anabolic window
it's gonna close every 36 to 48 hours
so it makes sense to make sure you're training your shoulders two to maybe three times a week
if you want to see growth.
I hope you guys enjoyed the video
if you have a suggestion for the next body part that you'd like to see me tackle and give you a routine for
post it down in that comment section below and guys fingers crossed that my house will be done by like
November 10th, 11th or 12th. Okay. I was supposed to move in in August and
this apartment is okay, but it is it is killing me!
I hope you guys have a great day. And as always more good stuff coming soon. See ya guys