Calling out BWYS61, Brawny MAB, Rick, rippednmichigan and others

[glwanabe]

A little more.

I'm not saying never to chest work. I'm saying that Deltoids should be given a higher priority then chest, especially with newer lifters. Your shoulder socket is a complex, important point on your body. Far to many people injure themselves from poor weak shoulders. Once you have built some good solid balanced delts, then start putting some effort into chest.

Standing presses, and dips will yield good compound upperbody strength, and give you a good base to build from later.

[glwanabe]

Originally Posted by nighttrain

i bet those ring flys kick ass.... the Army is starting to implement some suspension training... with this system called TRX, i imagine it works similar to the rings in a fashion... here is a link...

Fitnessanywhere.com/trx-training/military-fitness | TRX Force training for Military fitness

Yea, pretty much the same thing. It really does kick ass.

[nighttrain]

Havent tried it yet, but i think we are getting ready to implement it here... so i may have to change up my routine a lil...

[bwys61]

We use the Blast Straps from Elite FTS to do as much, if not more than what those guys do with the TRX. Its great for supplemental exercises, and I can train clients on a total workout with them

Originally Posted by nighttrain

i bet those ring flys kick ass.... the Army is starting to implement some suspension training... with this system called TRX, i imagine it works similar to the rings in a fashion... here is a link...


Fitnessanywhere.com/trx-training/military-fitness | TRX Force training for Military fitness

[BendtheBar]

Originally Posted by glwanabe

A little more.

I'm not saying never to chest work. I'm saying that Deltoids should be given a higher priority then chest, especially with newer lifters. Your shoulder socket is a complex, important point on your body. Far to many people injure themselves from poor weak shoulders. Once you have built some good solid balanced delts, then start putting some effort into chest.

Standing presses, and dips will yield good compound upperbody strength, and give you a good base to build from later.

I think this is a solid approach. Too many young lifters are lateral-a-holics on the delts, and don't focus on strengthening them.

When I really started to focus on delts, my bench rocketed up.

[glwanabe]

Originally Posted by MuscleandBrawn

I think this is a solid approach. Too many young lifters are lateral-a-holics on the delts, and don't focus on strengthening them.

When I really started to focus on delts, my bench rocketed up.

There is a lateral move we were doing that involved a static hold in the up position. You would raise the dumbells up, and hold for a five count. Not only did this work you medial head, but your bicep got worked hard as well.

We also did a static hold using the olympic bar in a front raise. You really had to contract your whole upperbody to be able to hold that 40lb bar out in front of you. We did this move to build strength for a full planche hold. You have to have the front delt strength for a planche.

My joints were a real weak link when first trying these moves. Things got better as I got stronger, and I was feeling much better after a few months of steady work. I'd go so far as to say that for pure strength, these gymnastic moves worked faster than traditional barbell work. Due to the overall compound recruitment of muscles needed to do the work. An added benefit, is that it is just a fun workout.

This photo shows the strength needed by an elite rings athlete.

[BigFiveFive]

EAT!

SLEEP!

Squat, Bench, Deadlift, Shoulder Press, Core.

You'll grow I promise

[BendtheBar]

Originally Posted by BigFiveFive

EAT!

SLEEP!

Squat, Bench, Deadlift, Shoulder Press, Core.

You'll grow I promise

That's about it. I just wrote a routine like this for an article.

glwanabe...your last post made me think of something I've never tried for shoulders before...static holds. I hate doing side/front laterals, but could see the benefit of holds and slow negatives.

[TitanWIP]

Originally Posted by glwanabe

[IMG]
We also did a static hold using the olympic bar in a front raise. You really had to contract your whole upperbody to be able to hold that 40lb bar out in front of you.

How long you do those for? Or did you just ride it all the way down?

[glwanabe]

Static holds for time.

This info is Chris Sommers from the Gymnastic bodies website.

His guidance for static holds was to aim for a 1 minute hold. If you could not hold "X" amt of weight for 1 minute then do static holds until your time added up to 1 minute. When you could do a hold for one minute, then it was time to make it harder. He says that longer than 1 minute and your building endurance, not strength.

You can incorporate holds into a lot of other moves. Chins, hold in the up position. Flyes, and I love this move. Feet off the floor, and held out in front of you elevated, then hold in the down position. Even if your doing regular style flyes, put your feet out in front of you, and hold them elevated.

Read this article on doing planche's. Then try to hold even the basic "Frog" position for 1 minute. Try to even hold a basic tuck planche for any amount of time.

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