What's up Champ! I'm Vince del Monte of GeneExpressionTraining.com. In this
video I've got three shoulder workouts for mass and definition.
Alright. We're going to continue the Century Trip Series. Last time we did the side delt
edition. Today we're going to do the front delt edition. Now why is a hundred
reps going to help you build muscles? Isn't that like too many reps Vince? How am
I going to get a challenge out of that? Isn't that too light, Vince?
Great question. I'll explain what mechanism of muscle
growth were triggering in just a moment, but you have to understand that
these workouts I'm going to be giving you have a time limit. Alright. If I
said yes take all day to do these, of course you're not going to get any results but
what we're going to be doing is going to be with a sufficient load for a
sufficient period of time so that you trigger a mechanism of muscle growth
known as metabolic stress. Stress means we're going fatigue the muscle. The purpose
of this workout is not to go heavy okay. You guys have to understand that
building your body, you have to look at it in seasons, we do one goal per season. One
goal per workout. Alright. So this season this workout is dedicated to
higher reps shorter rest periods, metabolic stress, making the muscle burn,
getting the pump... that's the goal of this workout. So don't ask how you're
going to get results for this since it's not heavy. That's not the goal of this
workout. The goal of this workout is not to go heavy. does that make sense?
Let's get into the workout. Okay, so exercise one here we are doing front
rope raises okay. Very straightforward here. We're going to do a hundred reps
alright. Your time limit here is six minutes. Ok. You've got six minutes to
complete a hundred reps. So the goal here is the final weight that you can do
twenty-five times for the first set. OK. So you're going to have to play with
this once you find that weight and you finally get right around 25 reps,
and you're like I gotta take a break, that means you hit the right weight. You're
going to take ten seconds rest and then you're going to keep going. Now what
you'll probably find is on the second round you get like 10 to 15 reps and
then you get ten reps and ten reps and eight reps and seven reps and then you
just keep going until you get all hundred reps. Now the goal here guys is
not to rush through this. You could probably bang out a
hundred reps superfast using your legs like in 3-4 minutes. That is not going
to put tension into your shoulders so what I want you to focus on doing is
owning every single inch of the movement. Even here I could be controlling this a
lot better. Don't swing out through the bottom. Don't swing in and out over the
top. Control and contract your front delts as hard as possible the whole time
so don't let the tension off. Keep the burn on. On the second exercise you guys
are going to lie down. You're going to get the rope here again and now what I
want you to focus on doing here to get the most out of this exercise, again pay
close attention right now, stop what you're doing, pay attention to me. Don't
think about going back to the floor. Think about reaching for the wall behind
you. So think about this. If you want to activate your shoulders, how do we get
our shoulders short? Do you know how do you get your shoulders super short? Do
we reach backwards or do we reach upwards? We reach upwards. So practice
this right now. Stand up. Put your hand above your head and don't reach back.
Reach for the ceiling like you're reaching for something on the top shelf
in your kitchen. Reach reach reach reach and now start to bring your humerus
towards your ear. This is your humerus. Now start to feel your shoulder contract
harder. Notice you're finding new muscle tissues as you reach higher and you let
that scalpula round roll around alright. That's the key to doing this
exercise. When you're doing these overhead rope raises, I want you to reach
for the wall behind you. Let your scapula naturally move. Do not lock your scapula
down. This is a huge industry mistake. You gotta let the scapula naturally move
that way you can find new muscle tissue reaching reaching reaching and the more
you reach behind you, the more you reach for the wall behind you, the harder this
will be. That's your goal because this exercise has a greater range of motion.
Your goal here is ten minutes okay. So I'm going to give you ten minutes to get
through all hundred reps. You'll probably get to around 40 50 reps and you'll be
like wow I just got gassed because you're starting to use muscle tissue you've
probably never used if ever. To be honest, like even if you've been training for
five ten years, you may have never challenged tissue that you're now
challenging so if you get really gassy, even if you got a pro card, you're a
competitive bodybuilder, you're like Vinny, man, you just killed me here. That's very
normal. Don't feel bad. That's normal. Last
exercise here we're going to do front raises okay. So what we're going to be
doing is we're going to be going with dumbbells and we're going to go thumbs
up alright. I really want you to focus on allowing your scapula to naturally roll
out. Do not lock your scapula down. I'm going to be doing a video really soon
because a lot of you guys are really hurting your shoulders by taking some
bad advice from people who are telling you to lock your scapula down in certain
movement which makes zero sense. I've recently ordered a box of bones so that
I can show you what kind of damage you're doing when you don't allow your
scapula to naturally move so when you're doing these front raises here, I want you
to literally allow your shoulders to protract forward. Let your scapula roll
out okay. You don't have to don't force it. We never want to force joint motion.
That's a huge mistake as well and we'll talk about that in the same upcoming video
but we want to just focus on reaching forward and letting the scapula roll out
so that we can actually load the shoulder. Put in a position where we can
actually load it and you'll find that as you do these I don't want you thinking
about going up. I want you to think about going forwards. Alright. Think
forward forward forward forward. Let that shoulder naturally move forward and
you'll feel more weight in your shoulder than you've ever felt. Alright. Now the
caveat with this one iis you're doing a 10 second hold every 10 reps alright.
10 second hold every 10 reps. 100 reps. You have an 8 minute time limit for this
one. Alright. Most of you guys are going to get gassed working with fives eights tens. If
that's too damaging to your ego, hey do it at home in your bedroom where nobody
can see you, but hey you're going to be like regretting it because when you see
your shoulders, you're going to be like holy crap I wish people saw me right now
but I'm only using 8's. Shoot. What should I do?
Alright guys. If you're going to the gym to build your ego by all means just
unsubscribe to this channel right now. I can't help you, but if you want to build
your body and you want to do it without beating up your joints, you found the
right channel. You practice these workouts and you will see gains. Alright.
Your muscles will get bigger and the best part, you're not going to get hurt.
Nobody's ever got hurt training training the way I teach you guys how to train. Once you
guys start trying to train like athletes and power lifters and CrossFitters, those
guys get hurt because they're not focused on internal variables things
that I'm teaching here on this channel. They're focused on external things and by
all means that's fine because that's their goal. Sport is different than
physique. You have to get clear on what's your goal.
Nobody needs to train like an athlete unless they want to be an athlete right.
If you want to have a great physique, you don't need heavy weights. It can be a
part of a program, but a very small piece. So those are your three workouts guys.
How you can program these is again. If you're more advanced you can use these
as what I would call touch up steps so you could do these at the end of your
workouts two to three times per week. Alright. If you're a beginner, try them out
and you might find the doing this once every five days, once every seven days,
is perfect. Alright. So again, listen to your body. More is not better.
Better it's better so focus on quality contractions, doing a little bit more
than you did in your previous workout and that's it. Go home.
Alright. The goal is to stimulate not annihilate. Does that make sense? Alright
guys. It's your turn to tell me what you guys want in upcoming videos. Let me know
in the comments section below. If you enjoyed this video, give it a
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interested in to get faster results, by training smarter and not just harder,
click the link on the screen here or here or in the description and it'll
take you to a page to get started. Thank you so much for watching. Can't wait to
do this again.