New pics of IFBB Pro Steve "The Ram" Silverman & I Plus Workout

IFBB Pro Steve Silverman and I at Diamond Gym

Delts and Biceps

Spider Curls 7 x 12 FST-7

Rope Hammer Curls 3 x 10-12*

Incline DB Curls 3 x 8-10

Reverse Curls 7 x 12 FST-7*

Side Laterals Raises 3 x 8-12, 1 x 50 rest-pause

Side Laterals Partials 3 x 8-12, 1 x 50 rest-pause

Power Press 3 x 8-12, 1 x 50 rest-pause

Bent Over Raises 3 x 8-12, 1 x 50 rest-pause

Side Laterals Raises, Behind the Back 3 x 8-12, 1 x 50 rest-pause

FST-7 rest 30-45 seconds between sets

Delts, Traps and Biceps Workout 2/25/16

Delts
Giant set X 3
Seated hammer machine press triple drop set 12-15 reps per drop
Seated dumbbell front raises 15-20 reps
Seated side raises 15-20 reps
Standing partial side raises 12-15 reps

Giant set X 2
Plate front raises with alternated twist 12-15 reps
Arnold press 12-15 reps
Bent over reverse dumbbell raises 12-15 reps
Standing cable face pulls 12-15 reps

Traps
Machine shrugs 4 x 15, triple drop set 10 reps per drop
Dumbbell Shrugs 4 x 15
Behind the back shrugs 4 x 15

Biceps
*FST-7 Reverse curls 7 x 12
Incline DB curls 4 x 8-10 plus 5 partials
Hammer curls 3 x 15-20
*FST-7 Rest 30-45 seconds between sets

3 Tips For Shoulder Training

Here are 3 ways to better your shoulder training and the second point might really surprise you.

1. Use more angles 

Did you know that there are 7 separate, small heads within the deltoids? Yes, there are 3 main areas (anterior, medial and posterior deltoid) but these are broken down into 7 smaller heads. 

This should give you a very good idea of why training your deltoids from multiple angles is a very good idea. 

People will have to work through 2-4 different planes of motion with different forms of dumbbell or cable raises without stopping. This will involve moving from a point of biomechanical disadvantage (where your weaker) to a point of biomechanical advantage (where you are stronger). This works very well because as you're deltoids become fatigued you're targeting them from an angle where you are stronger, therefore you can continue to target them and hit different fiber types/areas of the deltoids.

Flex Lewis Tip: 3-Motion Shoulder Raises

Start with side raises in an arc motion for 10 reps immediately followed by traditional side raises for 10 reps followed by front raises for 10 reps. Do this for 3-4 sets for a total of 30 reps for each set -10 reps per motion.

Related Posts 

Flex Lewis Tip: 3 Motion Seated Raises
Flex Lewis Tip: Front Raise with a Twist

Shoulder triset from IFBB Pro Ken Jackson

Ken doing a front raise, side lateral, and banded rear delt pull. If you don't have bands, then do face pulls or bent over lateral raises. 

Related Posts

Shoulders and Calves Workout at Diamond Gym 

HOW TO get WIDE SHOULDERS - MUTANT Mash-Up 

3D Delts SUPERSET - MUTANT Mash-Up

Shoulders and Calves Workout at Diamond Gym 7/28/15

A hot day in a hardcore gym like Diamond Gym. I'm prepared to train cannonball delts and diamond calves. Come into my world as I take you through a training session on Shoulders and Calves. Lets begin!

Warm Up
External Rotation 3 x 20 reps (warming up the rotator cuff)
Tricep Pushdowns 3 x 25 reps

Shoulders
Tri-set 5 x 20-12 reps (90-120 seconds between each giant set)
a) Reverse Pec Deck
b) Bent over laterals raises
c) Face pulls

HOW TO get WIDE SHOULDERS - MUTANT Mash-Up

Here's a great way to pump up your middle delt area. Do this right after doing side laterals. I did this today and it worked big time. I'll talk about how I use this in my training today in my post called Shoulder Workout at Diamond Gym 7/28/15. Coming up next!

Related Posts 

• Shoulder Training Tips 
• Dumbbell Lateral Raises Tips 
• Side Lateral Tip

Shoulder Training Tips

The Key to BOULDER shoulders, is to hit them from ALL angles-
Bent over lateral raise - key points
► Upper body parallel with the ground. Spine straight.
► Relax the arms and “protract” the shoulders. Practice this at first. It is essential for isolation.
► Maintain slight bend in the elbow, and keep the hands in line with your chin the entire rep.

Dumbbell Lateral Raises Tips

Dumbbell lateral raises are one of the most commonly incorrectly executed exercises in the gym, assuming you are trying to actually work your side delts. Gravitational force of the dumbbell only goes straight down so if you are not keeping your medial delt on top you're shifting tension on to other areas. Keep your abs tight and your chest up tall and DO NOT externally rotate at the top of the rep. To prevent that from happening think about keeping your elbow above your wrist.

Rear Delt Training Tip

If your lower back tends to tire out and you cannot maintain a bent over position for rows or rear delt movements, try bracing against a bench and think about driving your chest into it rather than just pulling the weight back. You will notice a significant difference in your contraction.

Is Your Shoulder Workout Right?

The deltoids are a really interesting muscle group to train because some of the rules we should apply to our training can sometimes change slightly, on shoulder day.

BUT, with shoulder training it's harder to justify 4-5 second eccentrics on exercises like side lateral raises due to the stress on the joint AND the lack of weight you'd use.  

That's just one example.

The REAL thing I want to get to though is how well rounded is your shoulder training?

I'm a BIG advocator in a 3 dimensional training approach. On shoulder day this means hitting the deltoids from all angles.

The thing is, the biggest mistake you and I see on shoulder day is a lot of emphasis on anterior (front) and lateral (side) exercises and not enough on posterior work.

What this creates is an unbalanced LOOK from an aesthetics point of view, but also a recipe for injuries due to excessive internal rotation of the shoulder joint.

What I'm saying is you MUST make sure you spend as much time training the posterior portion of your deltoids. Remember, on chest day your anterior area of the shoulders will be getting hit anyway, which is all the more reason why its KEY to train the posterior region properly.

Side Lateral Tip

During a side lateral raise try to keep your elbows higher than your wrists. This will keep the tension on the medial delt rather than shifting it to your anterior deltoid.

Prevent Cheating on Rear Delts and Rows

You can prevent yourself from cheating or using momentum on some exercises by using a bench to support your chest. This is especially helpful for rear delt and rowing exercises. That way you can focus on the contraction instead of keeping your upper body from moving. Think about pressing your chest into the pad as you contract.

Rear Delt Development

Rear delts are often one of the most underdeveloped body parts. They will give your physique a more balanced appearance. Put them at the beginning of your shoulder workouts or at the end of your back workouts (or both). Too many people turn rear delt exercises into a back movement. Focus on keeping your scapula from moving and the elbows rigid.

Shoulder Training

Some muscle groups will respond best when training through multiple planes of movement. The deltoids are a great example of a muscle group which will respond very well to a 3 dimensional approach to training, in terms of the amount of angles you utilize.

3D Delts SUPERSET - MUTANT Mash-Up

Here's a great superset to make the rear delts come out. Don't forget to train rear delts. You have a lot of guys and some girls with overdeveloped front delts. Just remember to hit this early in the shoulder workout or even in the middle.

Shoulder Training Tip

A lot of people's deltoid development lacks in the rear heads and are often over developed (in comparison) across the front. Remember, overhead presses will predominately hit the anterior deltoids, as will chest day. Make sure you spend enough time isolating the posterior deltoids properly!!

Upright Rows

Upright rows... are NOT a "bad exercise". It all depends on the individual. Just like squatting a$$ to grass isn't beneficial for everyone.

If you have shoulder issues, they certainly are not the best exercise you could chose. If you have healthy joints, go with a wide grip and time under tension rather that trying to handle weight you can't control.

Train with Kai Greene II - Kai gives advice on training shoulders and upper back - Part 2

Kai & Mike are going to superset pulldowns to rear delt flys. I like how Kai explains to the viewer what & why he does the exercises. Kai makes Mike get his Mind Muscle Connection & refocusing him on the movement not the weight. Next is vertical pullovers or some people call them straight arm pulldowns. Kai making him focus. Mike described Kai as intense. Sometimes you gotta overtrain to stimulate the mind muscle connection so now you can focus on the muscle. Next is T-Bar row. They were focusing pulling with the lats. Now, Kai has switched out of his MuscleMeds sweatshirt for something new due to the sweat. Next is shrugs. His hand & wrist endurance became the weak link not his muscles. They called it a day. Even though Mike won't step on stage, he got a valuable lesson from Kai. Mike says whoever is the next winner, must be prepared to go & keep up with Kai.

NEW VIDEO: PHIL HEATH BLASTS SHOULDERS!

PHIL HEATH BLASTS SHOULDERS!

Phil starts with Hammer Strength Shoulder Presses. Next is side laterals. Next is bent-over rear laterals. Hany explains in the video, what & why they're doing the exercise. Next, he's doing the incline raises. He's working on the front delts with these. Next is a high row. He's making the rear delts pop out. Phil plays the piano at the end of the video.

Photo courtesy by Flexonline