So you think you can get a full shoulder workout in with just one set?
Well, it all depends on how hard you're training. I want to show you how hard hard really is
today.
What's up, guys? Jeff Cavaliere, ATHLEANX.COM.
The one set shoulder workout, is it even possible? It all comes down to how hard you train.
And one thing I say here over and over again is, you can either train hard or you can train
long, but you can't do both.
And what I mean by that is, if you're applying the proper intensity to your workouts, they
don't have to be long.
And you can certainly be overloading, right. We're not talking about overtraining, guys.
Overtraining does NOT mean overloading.
I've addressed this so many times that it's almost-I get nauseous by now. There is no
such thing as overtraining being a good thing.
It's just a misdefinition of the word. Overloading is good, and that's what we're trying to do
in this workout.
And you can do it in one set. There's a big advocate of this we talked about before, Mike
Mencer, who said one set was enough.
We think if we can do a hard workout and get it done in an efficient amount of time, a
lot quicker, right, then we can get a more effective workout.
Because we're going to condense the time period that it takes to do our work, and therefore
have a more effective workout.
I think we can demonstrate that today with one series of exercises in one compound set
that can accomplish that.
And we're going to do it through 7 different exercises. We're going to start with a regular
Dumbbell Overhead Press.
Ok, then we're going to drop it down to a Push Press to get a little bit more assistance
from our lower body.
Then we're going to do a High Pull, ok, which is going to give you again a little bit more
of a transition, a step-down transition, from the pressing exercises.
Then we'll drop one dumbbell and go into our plate-eight, into our Plate Press Combo, so
if you haven't already seen,
a lot of these exercises, guys, are right from the Deltoid Dozen that we did last week,
and I'll link that video up over here because you're going to want to see these in action.
Well, we're going to put them to the test, drop 'em down, and finish out with bodyweight,
and see-How long can I extend this one set?
And I want you to see the level of intensity because that's what important, right.
And I'll address it if I can talk when we're done to tell you, and wrap it all up.
So, we start here with our dumbbells, and we start cranking away.
And away we go.
Still going.
One more.
Ok. Let's start all over again.
You can either work out hard, or you can work out long.
How hard are you working out? If you think that you can do what I just did and repeat
that now for 2 or 3 hours?
Because we'll get the comments. 'You're crazy. There's no such thing as overtraining. I work
out 3 hours a day. You don't work out hard enough.'
If you can put this kind of effort into your sets, now it doesn't have to be this big,
long, extended drop set like I just did.
The point is to illustrate that for some beginners that would crush them. They wouldn't be able
to do another set.
And for me, that's fine. Workout's over. You stimulated enough muscle to assure that you
will grow the next time, ok.
So, you want to make sure you're progressively challenging yourself, so you go through that
again, do it 2 or 3 times, 4 times.
But I can guarantee you, you sure as hell ain't going through this thing 10-15-20 times.
Not with the same level of intensity and effort.
And that's what we're talking about, guys. Start making your workouts more efficient.
Maybe not one set, but if you're in the gym for longer than 40 minutes, 50 minutes, an
hour tops,
you're probably not training hard enough. You're certainly not training with the intensity
that's required to see results without overdoing it.
And that's what we're trying to illustrate here.
If you guys haven't already, and you want to start trading in workout length for intensity
and therefore better results,
then head to ATHLEANX.COM right now. Let me be your coach. Let me show you how we train,
and how we get things done.
That's at ATHLEANX.COM. In the meantime, leave a thumb's up. I would normally lay it all
out here for you in these videos,
but I felt this one isn't necessary. I gotta' go rest up though now. I'll see you guys back
here in a couple days.