What's up Champ! I'm Vince Del Monte of GeneExpressionTraining.com
We're back with my good friend Macaulay Culkin here and we've got a beginner shoulder workout for mass.
Four exercises, and we're gonna dig right into it. We go two unique exercise for you guys today,
I think you guys are really gonna enjoy these ones, but before we do that,
I live by a saying that goes like this Comparison kills clarity
and clarity requires context. Alright. So before we dig into the workout,
I want to just get to know Nick a little bit. This will be really quick, but Nick,
what activities were you really good at in high school ? [Nick] I used to be a big
basketball player. I played a lot of basketball, and I was really big in the
downhill ski racing. Those are two of my main main activities. [Vince] so as you guys know
this channel is all about working with your muscle fiber type, and this
channel is starting to evolve as we start to discover that we understand
that your body might not be completely slow-twitch, or completely fast twitch or
completely mix fiber type. Certain body parts respond better to different rep ranges
depending on the body part we're discussing. So did you find that downhill
skiing was more like won by guys who are primarily fast twitch or is that more
of a mixed fiber type sport? [Nick] So it's definitely a mixed type sport.
It requires a lot of power to be able to keeping a strong edge turning down the
hill, but at the same time things happen really quickly, so you need to be able to
respond fast, which means your muscles need to work quickly. So if you can have
a mix of power and hypertrophy, then you're gonna be able to respond quickly
and race more effectively. [Vince] Interesting. So basketballs primarily more fast twitch sport
with a bit of mixed. Now the way you train today, how would you describe
the way you train today? [Nick Today is very controled. Slow and controlled. That's all to
make the muscles work for the same time we want to always keep it balanced
because we're trying to force our muscles to work under the load that
we're giving it, trying to find that balance. [Nick] So you're doing a bit of a
combination of heavy stuff and lighter stuff, right? [Nick] Always, because we always want to be
getting stronger. At the same time we want to increase our muscle stamina so
that way we can constantly be burning. [Vince] Okay, so it's important I understand
the kind of training you're doing would be geared more to like mix fiber type
stuff, so you're doing a combination of volume training, a combination of
strength training, and you find that, and that's probably very reflective
sounds very reflective of what you did well at in high school. [Nick] Definitely
[Vince] So you're working with your body type. [Nick] Always. [Vince] that's cool stuff so I always like to
understand like when you look at somebody's physique you want to
understand how did this physique come about. Like what about your arms?
Did you do anything specific for your arms? [Nick] So arms for me I'm naturally pretty gifted [See]
I actually have a bicep injury at the moment and I all that can curl is 20 pounds.
[Vince] He's got great arms and he hardly ever trains and he never goes over 20
pounds [yeah] That's good to know because remember Comparison kills clarity
And clarity always requires context. Let's get into the workout
Alright exercise number one here we're gonna pre fatigue the delt with an isolation exercise.
These are called plate raises. 15 reps here guys. I want you to go
really slow. Yyou got the tempo. Some of you guys been asking what is the tempo.
Let me quickly break it down. The first number always represents the lowering.
Aalright. So that's the negative portion of the movement. So here we're lowering
the weight for 4 seconds and then the second number is the pause between
eccentric and the concentric. So a one-second pause at the bottom.
So we're not going right back up. We're holding it for one. And then the third number is the
concentric, alright. So in this case, the raising of the weights.
Alright. And we got two seconds so we're not just blasting the weight up.
We're controlling the weight, squeezing our muscles for two seconds to the top position,
and then between the concentric and eccentric, that fourth number, that is
the pause. Isometric contraction for one second. That's a four count tempo. Alright.
After that, that's one rep. He's gonna do that 15 times. Again guys,
the take home lesson here guys is to go slow and controlled. If you're like getting
bogged down by the number counting that's just a tool to help you get that
control. But the main purpose of that tempo is so that you're owning the
weight. So that you're contracting muscle and your muscles are working the weights
and not the other way around. Exercise number two are bent elbow lateral raises.
You're gonna find these are way harder than they look. I want you to go on this
incline so we've got a different challenge to the shoulder because the
dumbbells in front of us as well, we're challenging the external rotators of the
shoulder. So if you feel your shoulders really getting challenged here,
that's very normal. We're challenging them in a unique way
with a unique angle and this is gonna stimulate some stuff that you may have
not challenged before with just normal side lateral raises or cable raises, so
hang tough. Teally control that movement. It's not a big range of motion here
I just want you to really focus on using your shoulders first. Alright. Don't use
your arms. Don't swing through the top or the bottom. Keep ownership on the muscles
the entire 15 reps here. After this we're going on to Exercise 3. Exercise 3 is a
fun one. I want you to do a machine shoulder press so if your gym doesn't
have the Hammer Strength here no problem if you workout at your home just do a
seated dumbbell overhead shoulder press. The big thing here guys is to really
control the negatives. Most people are not used to pausing in the bottom
position of a shoulder press. They're not used to pausing at the
top position of a shoulder press and that's how they're able to go really
really really heavy, but have undeveloped shoulders. This one here is gonna
make your shoulder scream, alright. You can even play with the range of motion
here and try and get as deep as possible without losing the tension, alright.
Range of motion is awesome if you're in control. Alright. People say full range of motion.
Only if you can control it. Full range of motion is the dumbest idea in
the world if you can't control the range you're going through. Now we're moving on
to our last exercise. We're gonna challenge the shortened end of the
shoulder here with cables, alright. So find a cable apparatus in your gym and
what you're gonna do here is you're just gonna fully reach for the ceiling and
reach for opposite walls. Every cable setups a little different so it's just
gonna feel a little different on different machines in your gym, and you
probably feel some new things in your shoulders contracting here. I want you to
really just play with the range of motion here. I want you to reach for the
ceiling. I want you to reach for opposite walls. I want you to really focus on big
distance. Cover a lot of range of motion to really feel your shoulders
contracting the entire time and avoid ranges of motion with this one here that
you start to lose the tension where you like I don't feel any challenge here. Ok
perfect. Stop there and then let it come back in and then only maintain the range
of motion where you feel your shoulders really fighting the resistance. OK.
Building muscle is all about fighting against resistance. If there's no
resistance, there's no point even being in the gym because that's what your
muscles require to grow. Alright. So these cables are really gonna finish off
the shoulders in a fun way, unique way. Keep your abs locked down. Keep your butt
tight and just keep all the tension on your shoulders. Initiate with your
shoulders. Try not to initiate with your wrists or your elbows. If you initiate
with your shoulders then you make your elbow a slave to the shoulder and the
wrist a slave to the elbow, alright. Those joints just follow the joint
that's making the initiation of the movement. Alright. I know that was a
mouthful but just re-listen to that, it makes complete sense.
Alright. We're always initiating with the working muscle and the other joint
systems just follow. Most people do it the other way around and they don't get
the muscle building results they're looking for. Alright man, there's the
workout. What did you think? [Nick] Crazy, intense super hard, very controlled, making the
muscles work as per usual. Felt great. [Vince] So a lot of people have been asking us
how do I prescribe this program? So we start with one of those for a week one.
Two week two, three weeks three, four week four and then go back to one set on week
five but increase the weight and then build up again, alright. What do you
think of that? [Nick] I think that's perfect. Definitely gonna increase strength and
your overall performance, which is great. [Vince] Okay so we're not going too too quantity.
We're always going back and show that the quality control is there and that
the intensity is still there. Alright guys. If you want a workout program that's
customized to your muscle fiber type click the link above me it'll take you
to a page that will tell you what program of mine would be best for you
over the next 18 weeks. Alright. Thank you so much for watching guys. Be sure to
like this video. Drop a comment below if you want Macaulay Culkin back here and
we'll get you more workouts here guys. Thank you so much for watching.
You guys rock. Talk soon.