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Stefi Cohen Reveals The Secret Of Shoulders Hypertrophy Workout

Who Is Stefi Cohen?

Stefi Cohen is a lady who is known for having all the 22 world records associated with powerlifting.

Stefi Cohen is a physical therapist by profession.

However, Stefi Cohen is a person with a nicely built physique; she is also famous for delivering the information and advice on training through her channel on YouTube.

In the last week, Cohen shared a video on her YouTube channel, which had much valuable information on the most excellent ways to strengthen the muscles around shoulders.

Also, we got detailed information so that people can use it for personal shoulder training.

If we talk about the YouTube video, then Stefi Cohen begins her video with a brief explanation that how usually the muscles of shoulders are not given the attention in comparison to other body parts, which are the center of focus for a few people.

And thus they give them more attention.

Moreover, Stefi Cohen also briefly described how some gears are necessary to achieve the required physique with a focus on all the other parts of the body.

Stefi Cohen also realized that some factors give a clear idea of how to work out or get the training sessions to achieve 3D shoulders. Three steps include:

  • Regional anatomy
  • The Fatigability
  • Specified exercises for the strength curve
  • Regional Anatomy

The very first thing Stefi Cohen talked about was the regional anatomy as well as the functions of all the heads of deltoids that are termed as the front or anterior side, side or the lateral side and the last one rear or the posterior side in deltoids.

Stefi Cohen shoulders hypertrophy

Furthermore, she also talked about the consequences of how each of the sides has to be faced in diverse manners as this all is dependent on the movement of the body.

As a bit of great advice, Stefi Cohen said that it is good to move the shoulders with the help of different exercises and work out rather than moving them with a single exercise.

Flexion of the shoulder, the extension of the shoulder and abduction of the shoulder all are the most important exercises to have a complete and good training routine of the shoulder.

Moment Arm

The other thing that she shares is about the moment arm.

Stefi Cohen explains it as having the space between the body muscles working on a joint and also joint in particular.

According to Cohen, a large mass of moment arm helps in making more forces for muscles.

She says a large moment arm creates more muscular force with better leverage of the joints; also, it is great training as it affects the delts effectively.

For instance, front raising, rear raise, pressing the overhead and the straight arm stretches.

Strength And The Resistance Curves

Stefi Cohen told that a small number of exercises are categorized as a higher or low strength work out.

Through this, she meant that work out acquires more strength in a single part of the set repetition.

So, in this case, she gives preference to add the cable work once in the long run as it is a dynamic way to put the static tension to the delt’s head.

It also gives the benefits of the hypertrophy workouts.

Concerns For Training

In this part, she tells about the things and moves that can cause damage to muscles that comprise of fiber type, length-tension, sarcomere length and also the relation of the muscles with length-tension.

However, Stefi Cohen also said that delts are comparatively small so they might cause less damage to the muscles.

She suggested going for 10 to 20 sets every week with only 5 sets in a day for training.

Moreover, she said to go for work out only 3 to 4 days a week for training as it is an ideal way of adding in the volume every week.

Hypertrophy Workout

Stefi Cohen’s shoulder hypertrophy workout is the actual form of work out.

In this, all that has to be done is to choose a weight for every exercise to not have a lot of burden in each set.

Anterior and lateral heads

In Stefi Cohen shoulder hypertrophy workout, the anterior and lateral heads comprise overhead press:

It has 5 sets that are followed by 5 repetition sets with the challenging weights

In Stefi Cohen’s shoulder hypertrophy workout posterior head there is a Horizontal row that comprises four sets having 10 to 12 following repetitions.

In the Lateral head, 4 sets are followed by 10 to 12 repetition sets

In the Anterior head, as stated, one has to go for a dumbbell fly that consists of 4 sets that are followed by 10 to 12 repetitions sets.

How Does Stefi Cohen Daily Diet Look Like?

Stefi Cohen is a well know female powerlifter popular all over the globe.

She also holds the world record for powerlifting and is a pretty accomplished athlete.

She is known to be one of the best and well-rounded athletes in the world.

Stefi Cohen also has proved to be exceptional outside the world of sports as she got her degree of Ph.D. in Physical Therapy and also acts as a personal trainer to some.

She is most definitely one of the most respected and loved female powerlifting athletes in the world.

Looking at Stefi Cohen the, biggest question in the minds of her fans was that what Stefi Cohen eats to maintain such a strong body and use all her energy effectively.

Stefi Cohen Daily Diet

To answer this question, Stefi Cohen decided to reveal her daily diet plan and help the new powerlifters by giving some advice as well through her YouTube channel.

Stefi Cohen also joked about how people think that she eats lions and children, but she doesn’t, she eats a very humble and normal meal.

Stefi Cohen posted a video recently explaining her daily diet plan and giving a walk-through of each meal.

Stefi Cohen explains how she keeps her meals cheap, easy, and convenient.

Stefi Cohen can be seen emphasizing on the fact that a meal can be and should be taken whenever the need arises, she says that if you are not feeling hungry, you do not have to have a meal, she admits that she takes 5 to 6 meals per day (including snacks), but she may skip on some part of those meals if she does not feel like eating.

So here’s a breakdown of Stefi Cohen’s daily diet plan as explained by her:

Meal 1: Breakfast

  • 2 eggs (scrambled. sunny side up or fried whatever she wants)
  • Deli turkey breast (thinly sliced)
  • Kimchi
  • Raw cherry tomatoes
  • 1 cup orange juice diluted with water

Meal 2: Lunch

  • Ground beef (cooked with salt and pepper)
  • Baked sweet potatoes fries
  • Kale (lightly dressed in ranch or honey mustard)

Meal 3: Snack

  • 1 cup kefir
  • Quarter cup granola
  • Fresh blackberries
  • 1 tablespoon chia seeds (topping)

Meal 4: Dinner

  • Chicken or beef (200 grams)
  • 1 cup of rice
  • Roasted Brussel sprouts with carrots and onions
  • Guacamole

Meal 5: Night snack

  • 1 cup whey protein powder (strawberry flavor)
  • 1 cup of frozen berries
  • 1 cup athletic greens powder
  • 1 tablespoon peanut butter or almond butter

Meal 6: Dessert

  • Oreo with milk
  • Organic and low-fat popcorns
  • 1 cup Cereal with milk (measured) and a glass of water

Stefi Cohen Daily Diet Plan

Stefi Cohen lays stress on the fact that meals should be taken whenever you feel hungry, following a diet plan doesn’t bound you to do the same thing daily strictly.

Stefi Cohen at Home Workout

As we all know, doing a workout at home is not as easy as doing in the gym due to a lack of equipment.

Even for the most trainees training at home is not easy because of the lack of atmosphere and the tools. Above all, the lack of motivation if you fall of the right equipment.

stefi cohen Legs Workout at home

But during this time, where we all are struggling to stay motivated while at home, but it seems Stefi is all set and ready to beat the boredom.

Yes, Stefi doesn’t have that problem, and she is doing her workout while staying at home.

Even though gyms are closed, but as we all know, she is Stefi, and nothing can stop her.

Stefi is one of the amazing and most popular powerlifters in the world right now.

Her powerful physique and level of intelligence are what makes her different.

She is not only a weightlifter but has done a Ph.D. She is really famous due to her stamina and performance.

Someone who is like Stefi not really likes to get discouraged by the current global prevailing situation.

She shared in her recent Instagram post, that she has been investing time in doing hard work out.

Check Out Stefi Cohen Legs Workout At Home

She has even gone through legs workout day at home, and surely that was the most difficult workout.

This was the most challenging workout by Cohen.

She surely knows how to push herself for the best, even if she has no access to the gym.

With around 6 rounds of this, even the most hard-working leg workers would be struggling by the end of intensive workout.

However, this is not only Cohen who is doing this workout, but you can also find various other weightlifting, which is doing hard without having access to the gym.

Although the workout was not that pretty, she did her best, and it can be seen in the video.

Moreover, Stefi continues to show her variety of workouts to keep her fans motivated and connected, no matter the current circumstances.

She is doing her best to keep herself motivated.

This is the middle that has made Stefi a champion, and she is amazingly utilizing her skills during these tough days.

Stay connected with us to learn more about Stefi and other athletes.

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Reda Elmardi

Reda Elmardi

Reda Elmardi is a BJJ, fitness and bodybuilding fanatic. He's been writing about his experiences for over eight years and started his own publications on topics such as BJJ, Steroids, and Fitness.

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