[Music Intro]
Are you struggling to get your front delts to pop?
I am going to show you a way to train in a specific sequence to not only make your workouts
more explosive, but to unlock a scientific principle that is going to make your workouts
that more effective.
What's up guys?
Jeff Cavaliere at AthleanX.com.
As I mentioned in the opening here what I want to talk about today is a way that you
can train your shoulders and specifically the front delts in a more explosive way, but
in a way that allows for more muscle growth because we are going to unlock a scientific
principle of muscle building that makes it much more easy for you to do this.
That is overloading, or eccentric overload.
Now I talked about this before when we discussed bicep training.
what you want to do is, we want to have an opportunity to control the eccentric because
that is where the most muscle damage is occurring which is going to promote more of an adaptive
responsive for muscle growth later on.
We can do the same exact thing when we train our shoulders.
The problem is that it is difficult to get to that top position to then allow the eccentric
part of the exercise to occur.
Or at least to overload that position.
So if we were going to do a front shoulder raise, up here, we put these dumbbells together
and we basically will be lifting up then slowing down on the eccentric.
The problem is these are 40s.
If I try to bring those up I have a hard to time to actually do the eccentric part of
that exercise.
But we have other exercises at our disposal that will allow us to get the dumbbell to
the top and then take advantage of that eccentric overload control on the way down.
So what we are going to do, we are going to do a Clean and Press from here, right Clean
then press and from there we are now going to slowly decelerate the weights.
Remember, we are always going to go much stronger on the eccentric part of the lift, than we
are on the concentric part of the lift.
So the trick is finding that way to get that weight smoothly and naturally up to the top,
so you can execute that eccentric lowering of the dumbbell.
Again, what we are going to do is bring the dumbbells up, press them, and then slowly
lower them down.
OK?
Up, press them, and then slowly lower them down.
[Repeats motion]
Right?
So you do your whole set exactly like that.
Again, you can see that here, on the way down, as I am slowly lowering them down, there is
a lot of overload right here on the shoulder but it is actually a safe overload because
we are really not putting that shoulder into an exaggerated stretch, that is going to make
it susceptible to an injury because really, from our short position down to here, it is
still a regular length of that muscle.
We really want to lengthen the front delt, we have to extend our arm behind our body.
So yes there is a lot of overload tension going on, but not so much in a way that we
are combining that overloaded stretch which could lead to some problems.
So,a safe way, I am not using weights that I can not control at all the way down.
We have to use weights are controllable.
You are going to get a great exercise because even if you have to drop down slightly on
your Clean and Press weight, add a few eccentric overloads on the way down, you are going to
get tired pretty quickly.
So it is a great way not only to make your front delt work more explosive, but to make
it more functional because you are sometimes going to have to be able to control more than
just the weight you are lifting.
You are going to have to control exterior forces as well, in this case gravity, to become
a more functional athlete.
If you haven't already, guys, head over to AthleanX.com, a whole new site.
Everything re-designed, program delivery, a whole new way of doing things now.
Everything is mobile, you guys can get it anywhere, take your workouts with you anywhere.
So that is the key here guys, functional training.
It is functional not just in how we do it, but how you use it.
Head over to ATHLEAN-X.com, grab the 90 minute training system.
Look great this summer guys, start training like an athlete, so you can start looking
like one.
See you back here in 7 days.