Everybody wants it fast I've trained for six months how come I don't look like
you I been doing this shit for 20 fucking years comes in time man
I don't have any secrets that you motherfuckers don't have it's just been
a long time this kind of work every day don't matter if it's the weekend don't
matter it's Sunday don't matter if it's a fucking party don't matter if it's a
fucking vacation every day and that's what it takes
it is actually an incline press but if you put the feet down all
the way to the bottom I get a little bit more stretch on my shoulder so I actually
use it as a warm-up so it's technically not a press and just warm it up my
shoulders before I move on to something a little heavier
I generally start with shoulder press movement then I do a couple isolations
and I'll finish with another pressing movement I don't have a set training
split everything's kinda instinctual like whatever feels right
as long as my training encompasses the entire body part I feel like it's okay
to do it how you feel
there's a few different ways to do laterals the way I'm doing them today I
feel is the probably the best way to fully isolate them that's why you see me
use a 15 pound dumbbells you want to pull your shoulders back instead of
leaving them forward rotate them back and then keep your hands keep your
shoulder girdle deepressed and keep your arms straight and then basically you're
just going straight out so no bend in the elbows no hunching forward it's
straight arm parallel to your body if you keep your shoulders decompressed
they'll keep the traps out of the movement and you'll get all delt there's
a little bit more isolation this way I'm not saying the other way is wrong it's
that it's a different variation
shit
it's something I learned from John Meadows John does an exercise with this
form but extremely heavy where you only basically move about this far all you're
trying to do is activate the delt and bring it back down you're not going to
any higher I started light so I could get some proper form but we're gonna end up
down the rack doing just partials but when you do the partials you're not doing
10 you're doing 30 so just doing this with the heavy dumbbell 30 times will
fry your side Delt
no that's fucking exercise you look stupid doing it because you know proper
form is you know atleast parallel to the ground so you look dumb doing this
but if your shoulder are set back and your hands are locked but you got a
heavy weight you can't move further than that but you get that activation that's
a killer
the second pressing movement of the workout my shoulders always get twice as
fried when I do two pressing movements so I try not to overthink shoulders and
it just feels right to due to pressing movements now there's a common belief
out there that behind the head shoulder presses are gonna mess up your shoulder
I think if you're not going really really deep like as you can see when I'm
doing a shoulder press I'm only a 90 degree bend in my elbow I'm not coming
down here my shoulders aren't being compromised so I feel like as long as
I'm doing this exercise but I'm stopping at 90 degrees I'm not really putting any
undue strain on my shoulder that wouldn't be there with any other
pressing movement
finish up with a little bit of a reverse pec deck there's a number of different exercises
I do for rear delts but I think I get the best feel out of that one the main
point I can stress to you guys on that is to keep your shoulder girdle
decompress keep your shoulders push down as you're pulling outwards and also
don't whatever bend you have in your elbow when you start keep it that way so
don't do this you'll end up working your back keep your shoulders here if that's
the bend you start with rotate from the shoulder joint not from the elbow joint
lastly we finished with a double rest-pause I like to go to failure on my last
set so
then it's just that felt like I had a little more took a five-second rest went
to failure again took another five-second rest finish it off and my
shoulders are fried after today's workout fuck it