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The shoulder girdle is key to maintaining the physical configuration of your upper back and torso, and its strength and construction will help to establish the success of most of what you do with your upper body. In addition, thick and strong shoulders will help to establish a confidence that surrounds you, even just by entering a room. Overhead presses and indirect work from your other training will not allow you to establish physically dominating shoulders. Generally, routine exercises do not provide adequate stimulation1 to produce that round, full appearance in the lateral part (medial fibers) of the deltoid. While this is a situation that can be resolved, it will take some effort to build dominant deltoids. However, if you thicken the lateral part of the deltoid, your upper body will also assume a more commanding shape because your upper back and chest will look wider from the front, and your waist width will appear smaller. Seated dumbbell lateral raises are exceptional for adding shape and mass to the deltoid muscle, without overly burdening the unstable shoulder joint.

Overview of the Deltoid Muscle

The deltoid muscle covers the shoulder joint and several other muscles that work on this joint. This deltoid has muscle sections that arise from three general regions of the shoulder girdle.2 The anterior fibers of the deltoid (clavicular part) connect the lateral part of the clavicle to the humerus bone of the upper arm. The anterior fibers flex the humerus bone by bringing the upper arm forward.3,4 The posterior fibers of the deltoid (scapular part) begin along the posterior spine of the scapula and connect to the humerus bone. These fibers extend the humerus by pulling the arm backwards (posteriorly). The medial fibers of the deltoid (lateral part) are strongly activated by seated lateral raises. They attach the acromion of the scapula to humerus bone. These fibers are anatomically located in the medial region of the deltoid (with respect to the other fibers of the deltoid muscle), although when facing forward, they are the most lateral part of the deltoid. These fibers abduct the humerus by raising the humerus away from the side of the body.2, 3

The supraspinatus is a rotator cuff muscle that is also activated by seated lateral raises. It begins near the cervical (neck) vertebrae and anchors to the head of the humerus. Like the medial fibers in the lateral deltoid, the supraspinatus abducts the humerus. It also holds the head of the humerus in the shoulder joint, especially on any pressing movements.2,5

The shoulder joint is not very stable,1 so lifting massive weights (especially overhead) increases the potential for injury. This does not mean that you should not train your shoulders with decent loads, or totally avoid lifting overhead. Unless you are working toward Strongman competitions, you should reserve the super heavy stuff for squats and deadlifts. Seated dumbbell side laterals provide superb stimulation for the lateral deltoid without the need for hoisting super-heavy weights or risking injury to the rotator cuff muscles.6,7

Dumbbell Side Lateral Raise

1. Place a short-backed, 90-degree bench in front of a mirror so that you can monitor your form throughout the exercise. Sit on the bench and take a dumbbell in each hand. Turn the palms toward the side of the thighs.

2. The elbows should be just short of straight, but the elbow joint angle should not change from start to finish in the exercise. Lean slightly forward to emphasize the lateral deltoid, but look up so that you can see your arms in the mirror.

3. Raise both dumbbells from a position starting adjacent to your lateral thighs and continue lifting upwards until the hands are at the level of the ears. Both arms should work at the same time. At the top position, you should be able to draw a line that runs from one dumbbell through your ears to the other dumbbell (i.e., do not let the hands drift forward). The palms should be facing the floor as you are lifting the weight upward. If you lift your hands higher than ear level, your upper trapezius muscle will do the work and this will not help develop the deltoid muscles any further.

4. If you want to put a little more fire in your shoulders, as you approach the top position you can begin to pronate the hands so that the knuckle of the little finger is at about a 45-degree angle, relative to the ceiling (like pouring a cup of water). Hold the top position briefly.

5. Slowly return the arms to the sides by reversing your steps. This means that you will turn the palms back to a position that is facing the floor, and then lower your arms towards your thighs.

6. Do not pause at the bottom, but immediately begin the lift upward. This will keep the fibers in the deltoid firing throughout the set. After you have completed 12 full repetitions, you should rest 60 to 90 seconds before starting your next set.

If you choose to add the rotation in the lift, make certain that you rotate at your shoulder joint (not just at the wrist) to make the knuckle of the little finger move upward as you approach the top of the lift. It is also important that you do the exercise strictly, without jerky movements. Finally, do not worry about using the largest dumbbell on the rack for this exercise. On the other hand, you cannot expect good results if you are lifting pencil weights or just going through the motions either.

The road to dominant shoulders will require you to be patient and persistent. Trying to lift too much or getting sloppy with your form only increases the chance of derailing success by inflicting you with a shoulder injury. However, taking ownership of full and dense shoulders are within your reach, if you want them badly enough.

 

References:

1. Reinold MM, Macrina LC, Wilk KE, Fleisig GS, Dun S, Barrentine SW, Ellerbusch MT, Andrews JR. Electromyographic analysis of the supraspinatus and deltoid muscles during 3 common rehabilitation exercises. J Athl Train 2007; 42:464-469.

2. Moore K.L., A.F. Dalley; Clinically oriented Anatomy. Fourth Edition. Baltimore, Lippincott Williams & Williams, Kelly, P.J. Editor, 1992; 690-698.

3. Yasojima T, Kizuka T, Noguchi H, Shiraki H, Mukai N, Miyanaga Y. Differences in EMG activity in scapular plane abduction under variable arm positions and loading conditions. Med Sci Sports Exerc 2008; 40:716-72.

4. Jakobsen MD, Sundstrup E, Andersen CH, Zebis MK, Mortensen P, Andersen LL. Evaluation of muscle activity during a standardized shoulder resistance-training bout in novice individuals. J Strength Cond Res 2012; electronically published ahead of print, PMID: 22067242

5. Wickham J, Pizzari T, Stansfeld K, Burnside A, Watson L. Quantifying “normal” shoulder muscle activity during abduction. J Electromyogr Kinesiol 2010; 20:212-22.

6. Youdas JW, Arend DB, Exstrom JM, Helmus TJ, Rozeboom JD, Hollman JH. Comparison of Muscle Activation Levels During Arm Abduction in the Plane of the Scapula vs. Proprioceptive Neuromuscular Facilitation Upper Extremity Patterns. J Strength Cond Res 2012; 26:1058-1065.

7. Kibler WB, Sciascia AD, Uhl TL, Tambay N, Cunningham T. Electromyographic analysis of specific exercises for scapular control in early phases of shoulder rehabilitation. Am J Sports Med 2008; 36:1789-1798.

The post Get Bigger Shoulders With Dumbbell Raises appeared first on FitnessRX for Men.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Get Bigger Shoulders With Dumbbell Raises
Sourced From: www.fitnessrxformen.com/training/get-bigger-shoulders-with-dumbbell-raises/
Published Date: Mon, 13 Jun 2022 18:59:10 +0000

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Ripped Leg Blast for Carved Thighs

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Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.

Active Muscles in Leg Extensions

The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1

Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.

The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.

The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.

Leg Extensions

The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.

1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.

2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.

3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).

4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.

5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.

6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.

7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.

8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.

The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6

Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.

This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.

GettyImages 674163248 600

References:

1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.

2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.

3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.

4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.

5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.

6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.

7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.

8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.

9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.

The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000

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COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.

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PRIMAL Preworkout

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Training hard and intensely is the only way to train – you can’t step into the gym in low gear or
asleep at the switch and expect results. To get the most out of every training session with no
compromises, you need a pre-workout that will power your performance and enable you to crush
it every time you train. Bottom line, you need to maximize your workouts by pushing yourself to
your limits and that’s what Animal’s PRIMAL Preworkout delivers.

A Better Pump

PRIMAL is Animal’s most comprehensive pre-workout supplement ever, and is scientifically
designed for the advanced, hard trainer. Animal worked tirelessly to find the right combination of
ingredients that could be worthy of the Animal name. First on the agenda was giving you a better
pump, which is why PRIMAL Preworkout is empowered with the breakthrough, patented
3DPump-Breakthrough ® . Not only does it increase nitric oxide for the valued “pump,” but it also
helps increase exercise capacity and endurance and helps optimize vascular endothelial function,
aka vascularity.†

Other key benefits of PRIMAL come from four scientifically formulated blends that work in tandem
to deliver the ultimate pre-workout:

• Endurance & Performance Complex so you can train longer and harder. Beta-alanine,
betaine and taurine are combined as a powerful endurance trio†. Beta-alanine is a vital ingredient
used to combat the urge to quit.

• Focus & Intensity Complex helps you keep your head in the iron game so you train hard and
maintain focus. Includes the amino acid tyrosine, which is involved in neurotransmitter production;
Huperzine A for brain health; and choline bitartrate, which supports energy metabolism and helps
the brain send messages for improved mental endurance and focus†.

This blend is completed with the patented Teacrine ® . Among its many benefits includes increases
in energy without the jittery feeling, increases in motivation to accomplish tasks, mental energy
and decreases in feeling of fatigue†.

• Quick and Sustained Energy Complex is the energy core of PRIMAL Preworkout . It is
powered by a combination of tried-and-true caffeine, along with an herbal complex of green tea,
coffee bean extract and guarana†.

• Electrolyte Complex to support muscle hydration and help get you through those intense
training sessions – because proper hydration is key for maximal performance. PRIMAL
Preworkout tops it off with a combination of AstraGin ® to support nutrient uptake and Senactiv,
which helps the production of citrate synthase, an important enzyme that is responsible for
producing more ATP†.

How to Use PRIMAL
30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
favorite beverage. Users that are sensitive to stimulants should start off with 1 rounded scoop
(10.1g) to assess tolerance.

PRIMAL Preworkout

• Enhances energy and endurance†
• Supports muscle hydration†
• Supports intense focus†
• Contains AstraGin ® to support nutrient uptake†
• Contains Senactiv ® which helps the production of citrate synthase, an important enzyme that is
responsible for producing more ATP†
• Absorption and nutrient enhancers
• Great tasting, easy to mix

PRIMAL is a pre-workout that will power your performance and enable you to crush it every time you train.

For additional information, visit animalpak.com
†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.

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By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000

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