|21 September 2005, 20:56|
Overal spierpijn, behalve..
in de schouders..
Als ik getraind heb, volgende dag spierpijn.
Altijd.. behalve bij de schouders :S
Ze groeien wel.. maar zonder spierpijn voelt mn training toch niet super..
Ik train ze wel zwaar.
Hebben er meer mensen hier last van?
|22 September 2005, 00:52|
Stats: M 28j
Spierpijn is leuk, maar als ze groeien zůnder...?
Probeer anders eens je schouders te splitten indien je dat nog niet doet,
voorkant na borst
achterkant na rug
en zijkant na armen
|22 September 2005, 09:37|
Stats: M 32j
Dan worden ze niet hard genoeg aangepakt. Wissel veel in oefeningen en variatie, doe geen training hetzelfde.
Push presses (staand barbell drukken voor) geven mij altijd spierpijn. Goed naar beneden laten zakken tot bovenkant borst en weer omhoog. Lekker wijd pakken zodat je schouders goed worden gerekt. Ik denk dat de mate van spierpijn deels wordt bepaald door de range of motion.
probeer het volgende schema maar is. Het is wel geheel gefocust op voorkant schouders maar gegarandeert spierpijn.
Week One- Shoulder the Load!
Weíre going to get right into the fun stuff! Get ready for lesson one in building your own pair of boulder shoulders! This weekís emphasis is going to be on the front deltoids.
Exercise one: Seated Military Press-
4 total sets
The military press represents pure shoulder power. Go deep on these as emphasis on the frontal delts is the primary goal of this exercise. The further down you go the more power your front delts will have to muster to get the bar back up. So, go down as far as possible and then press back up to a full extension. As you press back up concentrate on pushing the weight up with your front delts. This may take some time to master, but keep working on it and the mind-muscle link will get stronger.
For the first 3 sets, pyramid up on a rep scheme of 8-6-4.
On the last set, youíll be doing pure negative reps. I recommend loading the bar up with 20-30 percent more weight than you were able to complete on the last set of 4 reps. If you know your one rep max, simply add 10-15% more weight than your one rep max will allow.
You will definitely need a spotter for this last set. Get help with the lift off so you can save energy for the tough stuff. Now, as the name suggests this is purely working on the negative portion of the rep, so really push up hard against the bar as the full brunt of its weight tries to crash down on top of you. This is very challenging mentally, especially after the first pure negative rep, but you have to let the negative pull on you all the way down to the bottom of the range of motion. Then, with the help of a spotter, push back up on the weight and have your partner help get you back to the starting position. Go for 2 to 4 pure negative reps. If you can get more than 4 reps there isnít enough weight on the bar.
Exercise two: Dumbbell Upright Rows-
3 total sets
Nothing will broaden your shoulders like hardcore sets of upright rows! These can thicken up even the skinniest of frames, and add slabs of meat to even the most stubborn shoulders.
Go for 3 total sets here, with a rep scheme of 12, 10, 8.
Start with the dumbbells touching each other at the bottom, and pull the dumbbells up with pure shoulder strength. As you pull the dumbbells up, spread your arms apart evenly along the way until your hands are aligned with your shoulders. These are a pure power movement and will really help pack meat on your delts and your traps, as well as carve out separation between the two muscle groups, for menacing double bicep back poses.
Exercise three: Low cable rope front raises-
3 total sets
This exercise is awesome for carving out well defined-front delts, and for adding separation between the frontal shoulders and the pectorals.
To perform these begin by attaching a rope apparatus to a low cable.
Now stand facing away from the stack of weight and grab the rope between your legs. Maintain proper form by keeping your knees bent and arching over at around a 40 degree angle. Now, walk far enough away from the rack so that you can bring the rope all the way down between your legs, and yet the cable still provides constant tension on your shoulders. At the bottom of the range of motion your hands should be just brushing along the inside of your thighs. Finally, raise the rope up to full extension, splaying the rope apart along the way up.
Aim to get 10 reps on each set for these.
Exercise four: Neutral Grip Incline Dumbbell Press ( with a twist )
3 total sets
These allow you to get more weight than a more vertical dumbbell press, and I feel that they provide more tension along the frontal delts. However, I want you to throw a little twist at the top of these.
As you push up, twist your wrists so that you go from a neutral grip to a standard grip. This should be one fluid motion that is performed smoothly along the entire positive portion of the range of motion. Doing this will ensure that the front delts are receiving the brunt of the weight throughout this exercise.
Go heavier on these with a rep scheme of 4-6-8.
Exercise five: Incline shrugs facing bench-
Simply lay face forward on an incline bench with two dumbbells in hand. Now shrug your traps together and get a strong peak contraction at the top. Hold the contraction for 2 seconds and lower the dumbbells. These really hit the tough to target middle traps.
Iím not going to focus too much on trapezius this series. Iím just going to give you a sample exercise. I highly recommend reading Jacobís superficial guide to back, where he talks extensively about training the traps. You can access that here. In those articles you will learn how to target your traps through varies rep ranges and other strategies. I think itís important to do some trap work during these workouts so that the tie-ins between the shoulders and traps will be more prominent since we are prioritizing. Iíll give you a sample exercise, but will leave the details up to you.
Exercise 6: Front Barbell Raise-
These are an awesome power isolation exercise for the front delts!
They will pump up this region in a very unique way like only a power exercise can! I want to add though that you want to be able to control the weight up and down. Donít use body momentum with these, even though itís tempting. Think of the strictness you use with a barbell curl and apply it to the front barbell raise. This is a very strainful exercise and cheating on these, or performing sloppy reps, on these can easily bring about injury.
These are an incredible exercise, just be sure you have control of the weight, and donít let it control you!
If you donít yet have the strength to do these with a barbell you can substitute with an EZ curl bar. You may want to use the EZ curl bar anyway if you have a history of shoulder injuries.
As you reach the top of the range of motion, squeeze your delts for a peak contraction, and then slowly lower the barbell to the starting position. Stop just short of the bar touching your thighs, and then proceed with the next repetition.
Go for a little higher reps here shooting for a rep range of 15-12-10.
|22 September 2005, 09:39|
Stats: M 32j
Voor het gehele schouderprogramma wat trouwens elke week een andere schouderkop benadrukt ( week 1 voor, week 2 zij, week 3 achter, week 4 alles):
|22 September 2005, 10:10|
Pff, het is door zo uitspraken dat vele mensen een totaal verkeerd beeld krijgen van trainen en hun training verneuken.
|22 September 2005, 10:20|