Month: October 2021

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Hi i’m Joe, I have created this YouTube channel to show my progression from a skinny teenager who is sick of being skinny to hopefully in the future being more muscular and just better in general both physically and mentally.
If you do enjoy my content it would mean lot if you could hit the like button and maybe even consider subscribing. Thank you!

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There are so many shoulder exercises, but which ones should you be focusing your efforts on if you want to build bigger shoulders and increase your strength? In this video, I’m going to give you the most popular shoulder exercises ranked from worst to best and help you to determine which you should be doing and which you can probably ditch.

With that said, we have to lay out the criteria for the shoulder exercise selections. The first thing is that it has to be a multi-dimensional exercise if possible. This means, if it is only good at hypertrophy but provides no opportunity for overload and for building progressive strength, then it is not going to rank up there with the exercises for shoulders that do a good job at both.

Furthermore, if the exercise is harmful to the shoulder joint or can cause shoulder injury over time, it is simply not going to rank high no matter what type of short term benefits it can provide the person that does it.

With that being said, we start laying out the list and work our way up the rankings from the worst to the best shoulder exercise.

WORST
1. Upright Rows
2. Cuban Press
3. Behind the Neck Press
4. Pour the Pitcher Side Lateral Raises

The upright row is simply a terrible exercise biomechanically for the shoulders and should not be part of a shoulder workout routine long term. It places the glenohumeral joint in a position of impingement and increases the likelihood of developing symptoms if they don’t already exist.

The cuban press is just a step away from joining the upright row as the worst of the worst but it’s still pretty bad. Even though it includes an element of external rotation, it does so from an elevated and internally rotated position.

The behind the neck press takes the shoulders out of the scapular plane and forces motion from an awkward position of the elbows. Again, overhead presses are a great exercise for building boulder shoulders but it shouldn’t be done from this position when we know there are better ones without the risk.

Stop pouring the pitchers on a side lateral raise and instead turn the thumbs up and you’ll take a bad shoulder exercise and make it a great one, just like that.

BETTER
5. DB Pressouts – Front Delts
6. DB Cheat Laterals – Middle Delts
7. DB Reverse Flys – Rear Delts

DB or plate press outs are a good exercise for building up the front delts but they lack the range of motion possible with other exercises for the front head of the delts.

The cheat lateral raise is a good middle delt builder as it gives you an opportunity to load the exercise heavier than you might be used to. This gives you a chance to place a good eccentric overload on this head of the delts to drive growth. Muscle substitution however limits your ability to target the middle delt specifically.

The db reverse fly may be the most popular rear delt exercise but it has its limitations. Not enough of an ability to extend the arm behind the body makes this an inferior choice to the ones coming later.

BETTER STILL
8. Arnold Presses – Front Delts
9. Abduction Rows – Middle Delts
10. Facepulls – Rear Delts

The Arnold Press is a good multi-head shoulder building exercise. It keeps the elbows out in front of the body which is safer for the joint but as with all presses, is limited in its ability to target the front head more specifically.

The face pull is normally my favorite exercise for everything – that said – it involves too many other muscles like the rotator cuff and mid scapular muscles that tends to limit it’s position on this list of the shoulder exercises ranked.

ALMOST BEST
11. DB Scoop Press – Front Delts
12. Side Lateral Raises – Middle Delts
13. Hip Huggers – Rear delts

These three shoulder exercises are near the top of the heap when it comes to the best exercises for building big shoulders. Watch the video to see why they stand alone.

BEST
14. DB Front Raise – Front Delts
15. Cable Lateral Raises – Middle Delts
16. Rear Delt Rows – Rear Delts

There simply are no better shoulder exercises for building big delts than these for the front, middle and rear delts. They combine the ability to load up the best, target the head in question and do so in the safest way possible.

If you want just overall shoulder mass and growth, then be sure to watch the bonus segment on the variations of shoulder presses and overhead presses.

For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool.

For more videos on exercises for bigger shoulders and the shoulder workouts / shoulder exercises be sure to remember to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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A swift trip to Abu Dhabi to scope out the terrain for the 2021 Formula 1 Grand Prix at the Yas Marina Circuit.

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Most lifters in the gym are looking to get jacked around a busy schedule. Other obligations like school, work, family, relationships and other hobbies take up most of our time. So with the bit of time we do have to train, we want to choose the best movements to maximize our gains. This means using the best exercises and performing them with solid form to squeeze the juice out of every rep.

Part of performing the best exercises is not wasting time doing exercises that aren’t effective.

Now, when we say “waste of time,” we don’t mean these exercises have zero benefit. On the contrary, all physical activity, including resistance training of any form, can be beneficial. What we mean in this context is exercises that aren’t as good as the alternatives.

This video will discuss five movements that are a waste of time, why they are a waste of time, and better alternatives you should program into your workouts.

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In this video, we interview Dr. Jacob Harden, a chiropractor who shares his experience with sciatica for the past 6 months.

Jacob’s Twitter: https://twitter.com/drjacobharden
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Yes guys, so we’re back with another episode and back with an old friend…. We finally managed to get a video with Aman after so many people asked us where he was. So it was good to get together (just like old times) and have a good session with some bants. It is always good vibes when we train together as we just take the mick out of each other and we wouldn’t change it for the world hahah! So today we did a Chest and Bicep session at the HQ and we had an incline focused day as it’s all of our weak parts. I hope you enjoy the video!

Please remember to like, comment, subscribe, and SHARE to support the channel. Every bit of support counts!

If you would like any support in meeting your fitness goals then head over to my website
www.coachedbysham.co.uk and choose a package that suits you! I am now offering online coaching and VERY LIMITED personal training slots.

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30 minutes of high intensity interval training with light dumbbells! Elevations in heart rate, major muscle groups working, core involved throughout and plenty of sweat is on the agenda!

The timer will be on throughout the main workout for 30 seconds of work, 15 seconds rest!

All you will need for this high intensity workout is a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 5kg each!

There is a staple that involves 3 movements as below! The quads, core and shoulders focused in on during this staple as well as elevated heart rate!

STAPLE:
SQUAT TO PRESS
HIGH SQUAT
SHOULDER PRESS

CHEST TO FLOOR TO DEADLIFT
CHEST TO FLOOR TO DEADLIFT
DUMBBELL BURPEE
DUMBBELL BURPEE
x1 DUMBBELL PUSH UP BURPEE
SWITCH SIDE!

STAPLE:
SQUAT TO PRESS
HIGH SQUAT
SHOULDER PRESS

STATIC LUNGE!
SWITCH SIDE!
FORWARD LEAN PASS UNDER
SWITCH SIDE!
LUNGE HOLD W/ LATERAL RAISE
SWITCH SIDE!

STAPLE:
SQUAT TO PRESS
HIGH SQUAT
SHOULDER PRESS

RENEGADE ROW (NO TOUCH MAT)
SWITCH SIDE!
SIDE PLANK TO HOVER
SWITCH SIDE!
SIDE PLANK TO UNEVEN PUSH UP
SWITCH SIDE!

STAPLE:
SQUAT TO PRESS
HIGH SQUAT
SHOULDER PRESS

SQUAT TO LUNGE
SWITCH SIDE!
SQUAT STEP IN & OUT (one side)
SWITCH SIDE!
KNEELING SQUAT TO LUNGE
SWITCH SIDE!

Finisher!

45/45/30

UNEVEN SQUAT TO PRESS
SWITCH SIDE!
SQUAT TO PRESS!
It is important to maintain CONTROL of the dumbbells at all times. The dumbbells should not be loosely waving about so ensure you perform each exercise at a suitable pace.

This was definitely a DEMANDING workout! Demanding physically! Mentally I kept in mind it is a short work period!

30 minutes and you will be welcoming a cold shower!

Let’s go!!!

Cx

Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

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Here’s today’s optional add-on: https://youtu.be/5bgVXyP0IIM

EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy

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My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

Julien Wanders is rounding into shape, preparing for some road races in the winter months. Today the squad have 20 x 1min intervals followed by 20 x 30 second intervals.

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Having strong abs and core helps with many exercises, as well a daily life. Hold exercises can often be as challenging as resistance movements. Here are Fit Media’s Six Steps to rock hard abs and core.

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00:00 MAPS MODS Giveaway
01:45 Fat cells are found to play a central role in cognitive decline.
10:40 Disney satire.
15:00 Shout out to Dads on Duty.
16:35 Mind Pump on effective child discipline.
25:15 Justin is the ultimate ‘flatlander’.
27:00 Vuori now sells flannel!
29:39 Sal is sold on Robot Gary.
33:32 The earliest prehistoric art has been discovered.
34:35 Trump’s TRUTH Social is all speculative.
37:51 “Let’s Go Brandon” is making waves on iTunes.
41:00 Is hyperinflation coming?
49:04 Zbiotics ALWAYS delivers.

53:45 Quah question #1 – What is the best way to incorporate the MAPS Biceps/Triceps mods into my current programming?
1:03:04 Quah question #2 – Is there a point when diet is enough and that I’m wasting my money on creatine?
1:13:22 Quah question #3 – How can I reverse diet to get my metabolism back to where it was before?
1:25:10 Quah question #4 – How do you lose weight and still gain muscle, while having to meet the military’s requirements?

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Fat cells found to play a central role in cognitive decline and neurodegeneration
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17 of the most outrageous sexual innuendos in Disney films, from Bambi to Frozen
https://www.independent.co.uk/arts-entertainment/films/news/best-disney-sexual-innuendos-movies-b1868978.html

Fathers Form ‘Dads on Duty’ After Many Fights at Louisiana High School
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12 Rules for Life: An Antidote to Chaos
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Gary is the most functional robot in the world
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Earliest Prehistoric Art Discovered –And it Turns Out to Be Hand Prints Made by Children 170,000 Years Ago
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All-In with Chamath, Jason, Sacks & Friedberg
https://www.allinpodcast.co/

Not one, not two: Four anti-Biden ‘Let’s Go Brandon’ songs reach iTunes top 10
https://www.washingtontimes.com/news/2021/oct/29/four-anti-biden-lets-go-brandon-songs-reach-itunes/

Jack Dorsey says hyperinflation ‘will happen in the US soon.’ Here are 3 reasons why he’s probably wrong, according to an expert.
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3-D Printed Houses Are Sprouting Near Austin as Demand for Homes Grows – WSJ
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MAPS MODS | Muscular Adaptation Programming System
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MAPS Aesthetic | Muscle Adaptation Programming System
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Pros and Cons of Creatine – Mind Pump Blog
https://www.mindpumpmedia.com/blog/pros-and-cons-of-creatine

Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players
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MAPS Fitness Performance | Muscle Adaptation Programming System
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People Mentioned

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“1674: How to Build Bigger Arms, Creatine and Hair Loss, Weekend Eating Hacks & More (Live Coaching)”

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