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

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.

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.

Deltoid Muscle

The deltoids are a fan shaped muscle originated from the lateral 1/3 of the spine of the scapula (posterior), the acromion (middle) and the lateral portion of the clavicle (anterior). Because the fibers of each section are identical as far as where they attache on the upper arm, the muscular actions actually overlap considerably. It would be best to consider the deltoids as a singular fan-shaped muscle, rather than the traditional three separated "heads"

Want HUGE Delts? by B Pak

GROWTH 101 Tip:
1) Pain meds HALT muscle growth, so telling yourself that taking an advil here, or there is "ok" then is KILLING your gains.

2) Sore joints cause improper movement and compensation patterns. Your body will adjust and shift to accomadate the soreness and "work around it", we DO NOT want to stray from proper movement patterns...EVER! Remember MI40 students, your body stores these patterns and it takes a lot of time and effort to relearn them. Improper movement patterns means less muscle, more injuries and also imbalanced looking physiques! NO thanks.

3) Shoulder misalignment is the number one cause of elbow pain. Maybe you dont have shoulder pain right now, but if you have elbow pain, I will guarantee it stems from poor shoulder alignment. Dont waste time, learn to fix it. - BPAK

"Ain't Never Gonna Quit!" Branch Warren Trains Delts!! Cameo by the Shadow.

Branch Warren trains delts July 15, 2011

 

Dorian walks through Metroflex looking for Branch. Branch loves that Johnnie is making him work even harder. Love the intensity in the gym! Branch is looking huge & pushing some heavy weight. The workout consist of side raises, military press, front raises, upright rows, machine press, reverse pec deck.

 

Photo courtesy by MD

Paul McClarin works out with Alex Ramirez & chats with Shawn Ray 3 weeks from Southern States

Paul McClarin works out with Alex Ramirez & chats with Shawn Ray

 

Paul is doing light chest, bi's & delt training. His inspiration is Kevin Levrone. He plans to compete around 240 at the Southern States & at the North America's, somewhere btwn 240-250. From what I can see, he should do well at the Southern States. He wants to thank his support group.

 

Photo courtesy by MD

IFBB Pro Debi Laszewski Training 19 year old Chad Awad and Traci Pate. 3 Videos

Debi Laszewski Trains Chad Awad

 Debi made Chad pack on a lot of size. Chad wants to be a doctor & good for him. Back to the workout, he starts with leg extensions. He does 3 sets with toes out & 3 sets toes in. Next is seated leg curls. After that is lying leg curls. He does 20 reps per set. He loves bodybuilding. Next is lunges, the leg killer. Debi saw potential in him. He knew how to use the cafeteria at UF. He thanked his support team.

Debi Laszewski Trains Traci Pate Part One (shoulders)

 Traci is doing drop set on shoulder press & supersets with pushups. Debi is trying to keep the fullness & roundness on Traci. Next is drop sets on laterals raises then she supersets with iso holds for the middle delt. Next, she stretches the fascia to put more blood to the muscle. It's important to be flexible but more in your off-season & leading up to a show. Next is cable front raises with a false grip. Next is rear delt/middle delt lateral raise superset incline lateral raises. She's keeping tension on the rear delt. 



Debi Laszewski Trains Traci Pate Part Two (legs)


Traci starts with walking lunges superset with step ups. Those hurts but they make the legs pop out. Traci got started 8 years ago & she's known Debi for four years. Constant tension is on the quads. Next is leg press. She has her feet high to hit the hams & then she does drop sets. Next is db stiff legged deadlifts. She steps on to a plate to give a slight elevation & more stretch on the hams. Next is lying leg curls. 3 sets & each set is different. I like how Debi uses different foot positions or angles to hit the muscles. Now, they're working on posing. Debi works with George Farah.

Photo courtesy by MD

Jon Delarosa and Marco Rivera Delt Blast: Road to the USA's

 

Jon is looking to make an impact @ the USA's. Marco had a great winter. He competed last at the '10 Nationals where he placed 6th. Jon & Marco have some contest history battling each other. I like the super set they're doing with DB Press & front raises using an underhand grip. Both of them value their friendship & both want to see each other win & battle out in many shows to come. Jon & Marco hit some poses. Jon & Marco talk about their diets. Jon thanked his support group.

Photo courtesy by MD

Train with Kai Greene II - Kai gives advice on training shoulders and upper back - Part 1

Kai & Mike Juliano starts with supersetting pullups & dips. Kai likes to pull over & flex his lats when doing pullups. Mike doesn't want to be a bodybuilder but he admire Kai's physique & work ethic. Mike is learning for Kai for a different reason; it's for the bad guys. He talks he prepares for the worst dealing with the bad guys. So, that's why the training & nutrition helps him to hold his own. Now, the warm up is done. Time to start training, they're doing upright rows supersetted with cable rows. Kai says that his shoulder training starts the same way has his back training. Stretch & Flex! Real failure is how muscles grow!

India Paulino Trains Shoulders and Biceps in Prep for the 2011 NPC Jr Nationals Bikini!

India is doing an unique way of shoulder press. Next is side laterals. She's also a cop. I didn't see that. She's on Team Bombshell. She talks about her training for a cop. She does some unique exercises. I think she has a good shot of winning a pro card. She has great energy in her walk. She teaches pole dance classes.

Chris Cormier Trains Aled Barry's Shoulders at Golds Gym Venice!

They start with lateral raise with no bouncing. Chris explains what he's doing for this next workout, which is shoulder press. Next is high rows. Chris is making Aled get some thickness in his traps. Last exercise is reverse pec deck. Rear delts are a neglected muscle so you gotta work on them to make the delts look good.

Trey Smith Trains Shoulders & Arms Prior to the 2011 NPC Jr USA Championships!

Trey added 10 pounds of muscle from last year. He's doing drop sets in his shoulder press. He followed High Duty Training. He adds biceps to this workout for volume. He's getting so tired, he just wants to get everything done. He's doing one-arm side laterals. He stayed leaner this off-season. He used a lot of red meat in this contest prep. He got his degree in chemistry & working on his masters. He's got a plan to fall back on.

Dan Newmire Trains Delts in Prep for the 2011 NPC Jr USA Championships!

Dan knows his back & arms need to be brought up. He wants to come in better condition. He likes to do behind the neck press & standing military press as a superset. He likes to do a lot of volume for shoulders. He does all types of therapy. He supersets side laterals with lying side laterals. He carb cycle with his diet. A lot of his carbs are from fruits, which is interesting. Closer to the show, he'll add starchier carbs. He doesn't wanna make any drastic changes with his diet near the carb up stage. His cardio is two sessions per day. He hits some shots for the video.

Italian Super Freak Allesandro Savi Trains Delts at Bev Francis Powerhouse Gym!

Allesandro is 5'1 & 220 lbs freak. He so massive for his size. Judges think he should go to the 202 & under class. He's trying to get his pro card. He was a former Anorexic. He weigh 88 lbs when he started bodybuilding. He overcame his anorexia by going to the gym & the doctors told him to keep going to the gym. He starts some posing & he looks very lean.