What's up champ! I'm Vince Del Monte of
GeneExpressionTraining.com Welcome
back. In this video I've got three all
new shoulder workouts for mass. This is
the rear delt edition of our century
trip series. Alright. You guys know that
I'm a huge fan of getting a lot of
quality working in, in a short period of
time so this video is going to be no
different.
Alright. What's going to be really
unique about this workout is that we got
different exercises and we've got goals
alright. So each one of these exercises
I give you have a time limit.
Alright. This is really to ensure that the
quality is there. A lot of people knock
high reps and I don't actually blame
them because the way people do high reps
is incorrect. They use weights that are way
too light. Just because we're doing high
reps doesn't mean it's easy alright. So
I'll teach you guys how to select the
right weight so that when you do this
you're like holy crap this is harder
than when I press 75s over my head. This
is harder when I do all the mass
building exercises for my shoulders. Why
is that? Because I'm going to teach you
how to actually use your damn shoulders
so pay attention to the cues alright.
Let's get into it. Exercise one here guys
are bent over one arm cable raises with
a dumbbell. Alright. So as you guys know
if you've been on this channel we know
that cables challenge the length and
portion of the range. So we're
challenging the length and portion of
the rear dealt with the cable
resistance that's pulling on this
horizontal angle. But because we have the
dumbbell where the cable would naturally
drop off and make it easy at the top, the
dumbbell now adds more resistance to
create constant tension through the
whole range of motion. So by adding the
dumbbell to the cable, we get what's
called a complete resistance profile.
We're equalizing the tension. Okay. That's
a great way to frame it. We're equalizing
the tension through the whole range of
motion. So why this tough? Because you
don't get a break. With dumbbells you get
a break at the bottom. With cables you
get a break at the top. Here we're not
giving you any break. Alright. This is
very very tough. You're going to give
yourself ten minutes to do 100 reps. Now
how much weight should you start with?
Fantastic question. A weight that you can
do 25 times before you need to take the
break. So what
do you do when you have to take the break?
You rest for 15 seconds and then you keep
going. Rest for 15 seconds and then keep
going. Rest 15 seconds and then keep
going until you get all hundred reps and
then switch arms. Guys this is really
really tough. Now I want to make it even
tougher for you because what a lot of
you guys will end up doing is resorting
to your traps and you're going to think
about just swinging the cable and the
dumbbells to the ceiling and that's
incorrect. I repeat that's incorrect. To
target your rear delts you want to reach
for the wall to your side alright. So
reach reach reach. I want you to
literally let your shoulder reach out of
its socket. This is what's going to
stimulate your rear delts. A lot of you
guys are going to be gassed after two or
three rounds and even wonder if you can
complete 100 reps. If that happens, don't
feel bad. That is very very normal
because you're using your rear delts in
a way you've never used them before. Keep
going. You got this. Exercise two is
cross-body rear delt cable raises. Alright. So
what I like about this one is it really
teaches you how to activate your rear
delts right from the very start of the
movement. Now here's the big mistake guys
make. Again they think about swinging
backwards. They bring their retractor
muscles into it, their traps into it. What
I want you to think about doing, again,
these cues are all the same. You're going
to reach for opposite walls. Reach for
opposite walls. So if the line of pole is
horizontal, we want to oppose that same
line of force. We don't want to create a
different line of force that's not
opposing the rear delts. So this is just
literally across the body. Across the
body. You're thinking about reaching
forward and then outwards. Reach forwards
and then outwards. That will stimulate
your rear delts. If you've never
stimulated them before and the reason
why is because you're allowing your
scapula to naturally slide out which
puts your delt in a position where it
can contract best. A lot of you guys are
doing all this silly scapula
stabilization stuff and I'm going to do
a video addressing why this is incorrect
when my bones arrive. I've ordered these
skeleton bones so I can actually show
you why this is really silly. It doesn't
make any anatomical sense and you're not
able even to contract your delts because
you're limiting your movement. You're
restricting joint motions alright. So you
have to create a natural joint range of
motion here.
So reach out to opposite walls. I think
I've said that a million times here so
let's move on to the third exercise.
Third exercise. This one's really fun. So
if you saw the front delt exercise we
did on our last video for delts, we're
going to do something similar here. So
what we're going to do is, we're going to do
bent over side raises. Again the cues are
the same. Don't reach up, reach to the
side, reach to the side. You're thinking
about dragging your knuckles across the
floor then reaching out to opposite
walls alright. Think about reaching not
swinging. That's your cue. Reach don't
swing. Don't swing back alright. Now
after you do ten reps here, and again
you've got to go support it because I
don't want neurodrive being distributed
to your trunk or the stabilizaton
muscles, I really want you to isolate
your rear delt. So give yourself some
support .You can lie on a bench. You can
put your head on a bench like I'm doing.
Either/or but get into a position where
you can isolate the muscle. Right. We want
to isolate. If you want to build muscle
tissue you need isolate. Isolate is the
name of the game alright. After ten
reps you're going to go into a rack and
you're going to try and knock the rack
down all right so you're going to put
your wrist against it and you're going
to create an isometric contraction and
you're going to push against it
activating your delt as hard as possible.
You're going to do this for 10 seconds.
Alright. You're going to feel your
delts contract like you've never felt
them before. Alright. Get your head in the
muscle, contract hard, and then go do
another ten reps and then come back and
then do another ten second isometric and
another ten reps in, another ten second
isometric and another ten reps in,
another ten second isometric until
you've done one hundred reps. Alright.
So you've done one hundred reps and your
goal with this one is ten minutes. This
will take you a little longer because you're
going to be like oh my god I've never
used my rear delts like this before so
give yourself ten minutes and again
using the same load, find a weight that
you can do probably about twenty five
times and then select that for the
weight you use the entire time alright.
So with all those exercises I may have
forgot to mention this. If you're using
the same weight the entire time don't
drop the weight. Keep the weights the
same. So that's it guys. Those are your
three shoulder workouts for mass. You're
going to select one. If you're an
advanced guy you could sneak this in at
the end of a chest day at the end of the
back day at the end of an arm day and
you could use these as what I would call touch
up sets. You need a little more stimulation
because you've got a good recovery
ability, you've been doing this for five
ten years so you can treat what I've
just taught you as touch up sets. Maybe
you're a pro bodybuilder, maybe you're a
competitive fitness model, you got to
bring up those rear delts, that's how I'd
have you incorporate these. Maybe you're
a beginner. You've got less than one year
experience in the gym. This workout, I'll
be honest, could be your workout and you
would do this workout two three times a
week you probably separated three to
five days and it's all based around your
recovery ability. Everyone asks me how do
I know if I recovered. That's the easiest
answer. Did you get stronger? If you got
stronger it means you recovered. If you
didn't get stronger it means you didn't
recover. Make a note of that and you
might need to give yourself an extra day
before you do the workout again. See what I'm
saying. So I'm trying to give you guys
higher level things to think about so
you can make smart decisions based on
your own body's biofeedback. Alright. I
don't want to ramble too much. That's it
for today. Thank you so much for watching.
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Alright. We're doing this together.
Alright.
Not many guys are training naturally
these days but we're doing this together.
We're on the same team so we have to
play by the same rules follow the same
principles alright. So let me know how
I can help you in the comments section
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Do this for you. Don't do this for me. I
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I'm doing fine. Invest in yourself
Aright. That means you'll then take action.
If you don't invest in yourself, you
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I'll see you guys next time.