Body Weight Face Pull for Side Deltoids




Q: "It's an honor being able to contact you via email. Whenever I read one of your writings, I am impressed. I'd like to ask you a question regarding shoulder health. Do you think it's important to balance out vertical pushes (like shoulder presses) with pulls (like pull-ups) as well as horizontal pushes (like bench press) with pulls (like seated rows or dumbbell rows)?

"In other words: if I do military presses, do I also have to do pulldowns, pull-ups, or chin-ups? If I do bench presses, do I also have to do seated rows? I've read that this was important to avoid shoulder injuries due to lack of balance (rotator cuff, etc.)."

Thanks for your time, Sir!
-S.C.


My Answer: Yes and no. How's that for an answer, huh? Anyway, what I mean is that for shoulder stability, yes, you do need to have movements that balance each other out. But it's not necessarily in the manner that you're describing. For example, to counterbalance horizontal pushing (bench press), you can perform an equal number of sets and reps on a horizontal pulling movement (cable rows) OR use a deadlift variation. Keeping your shoulders down and retracting them back during the deadlift will help stabilize your shoulders just as much, if not more, than rowing movements.

Do you need to include all four directions of movement to maintain optimal shoulder health? No, you don't. You could leave out the horizontal pressing and concentrate on the other three movements and your shoulder health would improve quite a bit. So if you did military presses, pull-ups and seated cable rows, but no bench presses, then your shoulder health would be A-OK.





Q: "Do you think 8 sets of 2-3 chin-ups 3 times a week would be a better alternative to 3 sets of 3 reps done 5 days out of the week? That would mean 24 chin-ups 3 times a week. If I follow another training routine, like barbell curls 2-3 times a week, I suppose 8x2-3 chin-ups might be too much."

My Answer: For both size AND strength, 8x3 would be a better option. Your first option 3x3 would be good only for strength.



Q: "I really need some help, I would like to know what you think of my current workout:

 Monday: Biceps & Back
-Every set weight is increased by 5.
-EZ Curls 3x8,
-Incline Curls 3x8,
-Preacher Curls 2x8 then a drop set with half the weight and 15 reps. And one more set with more weight.
-Hammer Curls 3x8,

 -Lat Pulldowns 3x8,
-Barbell Rows 3x8,
-Cable Rows, 2x8,
-V-bar Pulldowns 3x8

 Tuesday: Chest
-Bench Press 5x5 With all one weight,
-Incline Bench Press 5x5 With all one weight,
-Incline Dumbell Press 5x5 With all one weight,
-Dumbell Pullovers 5x5 With all one weight,

 Wednesday: Shoulders & Triceps
-Seated Barbell Military Press 5x5 With all one weight,
-Front Raises 5x5 With all one weight,
-Side Raises 5x5 With all one weight,
-Shrugs 5x5 With all one weight,

 -Skull Crushers 5x5 With all one weight,
-Triceps Pulldown 5x5 With all one weight,
-Close Grip Bench Press 5x5 With all one weight.

 Thursday: Bi's & Back
-Every set weight is increased by 5
-Dumbbell Curls 3x8,
-Hammer Curls 3x8,

 -Lat Pulldowns 3x8,
-Barbell Rows 3x8,
-Cable Rows 3x8,
-V-Bar Pulldowns 3x8,

 Friday : Chest
-Bench Press 5x5 With one weight,
-Incline Bench Press 5x5 With one weight,
-Incline Chest Flies 5x5 With one weight,
-Flat Bench Flyes 5x5 With one weight,

 Saturday: Legs when I have time. Ha-ha, I know it's bad.

 Sunday: Rest

 "Once again I apologize if I'm being a nuisance, but I would just like some advice from someone with knowledge. So I would like to know what you think of my workout if you don't mind. Thank you!"


My Answer: Two things: 1) Work your legs more and 2) don't do biceps before back.



Q: "I apologize for asking so many questions, but I just want to make sure I get the most effective workout. It seems that your Hypertrophy Training for Ectomorphs workout doesn't hit the different areas of each muscle. Like your only hitting one spot of the biceps and one spot of the pectoralis. I'm not insulting what you know. I'm just curious, because it doesn't seem like this would give me anymore size since I do most of those exercises already."

-Alessandro T.

My Answer: If the article didn't explain everything to you, then don't do the workout.

Comments

Post a Comment

Popular posts from this blog

Targeting the Deltoids, Minimizing the Traps

Image
Q:  I've read your article about shoulder workouts as well as many others, and I have a question. I really appreciate if you can spare some time to answer it. I heard from almost everywhere that you can get wider shoulders by working out. I have a very slim body (56 kg, 172 cm tall, 24 year old male) and very narrow shoulders. The width of my shoulders is only two times of the width of my head (1/2). I checked this ratio by measuring photos of a man with broad shoulders, and this ratio is usually 1/3. I know it has a lot to do with genetics, but how much exactly can you add to your shoulder size by workout? Someone told me that you can add 2 centimeters to each side at a total of 4 cm maximum. Even if that's true, by working out my deltoids I will also work my trapezius muscles as well, even if I don't want to. And the growth of the trapezius makes your shoulders look narrow, because it gives your shoulders an angle to the ground rather than being nearly parallel to
Keep reading

Bench Press to Increase Pushups

Image
Q: I must say I enjoy reading what you write and find you somewhat an inspiration. I have wanted to be a police officer my entire life, but considering a juvenile criminal record (JUST expunged) I can't join the Marines as an MP. I can't join period either, because I got my GED and so I'm volunteering at the YMCA, and answering phones at the fire department until I start college for a degree in Education. I do have one area of concern. I used to box. I'm 17, but started boxing when I was 16. I weighed 115 and was benching 180. Around New Year’s I cut myself on the wrist and severed several tendons, which put me to all running and biking for a good many months. Just this past month I've gotten back to work out, but I've found myself hesitating from the bench press due to a concern that it might affect my push up reps. My goal I've set is 100 push ups by New Year's, as well as squatting 200 pounds 20 times, running 5k, and 20+ chin ups. It
Keep reading

Leg Presses and 5x5

Image
Q: What's your opinion on the 5x5 training programs? They are very well liked by many.  Also, because of tight hamstrings, I like leg presses better than squats. Are leg presses effective? Squats are very useful and build overall strength. Can the same be said about leg presses? -CS My Answer: The 5x5 is a solid program and has been around for a long, long time. Of all the programs floating around in the gym, it is second to the 10-8-6-15 program as far as popularity. But while the 5x5 is a solid program by itself, it works even better as a decompression program, which I go over in Strength and Physique: The Articles . As far as leg presses, it really depends on what your goal is. If you're an athlete looking to gain real world strength and size, then the leg press won't do anything for you unless you're a speed skater. If you're just concerned about size and nothing else, then the leg press is good choice, even better than the squat. Q:
Keep reading