Placeholder Image

字幕列表 影片播放

  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • We've all heard the phrase before.

  • "If you want to get big, you've got to lift big."

  • Today I'm going to show you how getting a little bit weaker is going to allow you to

  • get big, or at least feel as if you're getting weaker, which is going to allow you to get

  • big.

  • When it comes to training shoulders, specificallywe're talking about getting bigger shoulders

  • you want to know how to lift both heavy weights and light weights.

  • The light weights are going to require that you leave your ego at the door.

  • I assure you this: if you do what I show you here today you're going to get bigger shoulders.

  • Let's start here with a big lift.

  • Let's say it's a push press.

  • Why does this concept work?

  • Because on a push press, if I'm going to do this exercise it is not just my shoulders.

  • I've got a jammer here, you can be doing it with a push press or the bar.

  • If I'm going to get this implemented up, over my head then I'm going to need much more than

  • my shoulders.

  • I'm going to need my shoulders to contribute, I need my triceps to contribute, I need a

  • little bit of my upper chest to contribute, I need my core, and I even need my legs.

  • So if I'm going to move this sucker you can see there's a lot going on to get

  • up there.

  • So can I increase my strength on this exercise, and therefore get my shoulders to get bigger

  • over time?

  • Of course, but it requires a lot of step by step, small progressions to be able to improve

  • my strength here.

  • On the contrary, if I were to check my damn ego at the door and go grab some dumbbells

  • and do something that is going to more effectively isolate the shoulders I can actually increase

  • my shoulder strength.

  • Now, I said 'more effectively isolate my shoulders'.

  • That doesn't mean going and grabbing the heavy dumbbells and doing side lateral raises where

  • I start bringing my traps into it, bringing my arms into it, bringing my back and momentum

  • into it.

  • What we want to do is do a zero momentum exercise.

  • So I'm going to come all the way down here to 15s for a side lateral raise.

  • Now, how do we do it?

  • It's so important.

  • Listen to the details here.

  • As I go to raise these dumbbells up I'm notthe first move is not this.

  • The first move is not this.

  • It's not this, with the bending of the arm.

  • If I keep my arms straight what I'm going to do is I'm going to lift my arm out to the

  • side by initiating the contraction from here, to here.

  • Right in the delt.

  • You can see the delt from here, to here.

  • I'm going to just initiate the contraction like that.

  • Okay?

  • Now to ensure we have zero momentum, stop halfway.

  • You're going to have fun with this.

  • Take whatever weight you normally do this exercise with, and then cut it in half, and

  • then see how many reps you can do.

  • You're going to instantly seeyou'll feel weakerbut you're going to get stronger.

  • If I go halfway, right here and I stop, the contraction is, right now, in the side delt.

  • As much as I can possibly make it.

  • Now I've got to initiate from there.

  • This is the hard part.

  • From a zero momentum state with tension already, I come up to the top.

  • Finger positioning is important here.

  • Pinkies are down, thumbs are up.

  • Now, come down halfwayoh, don't go down all the way.

  • From here, go back up again.

  • This is 15lbs and I am struggling mightily to perform one rep.

  • It's obviously one and a half, or more reps, but I now have to go into my next rep.

  • Initiate.

  • Strictly from the deltoid if I can.

  • Stop for a second.

  • Re-initiate up to the top.

  • Really difficult.

  • Come down halfway.

  • Come back up again, and then down.

  • The muscularity that you can develop from this approach is off the charts.

  • Why?

  • Because I'm actually directing the tension into the muscle for, probably, the first time

  • that you've ever done this exercise.

  • Most of the time you're distributing it amongst all the other muscles that were helping you.

  • Not to mention, momentum.

  • So the overall impact that you have on your shoulder is that you can increase the strength,

  • specifically to the deltoid, by cutting down all that crappy reps that you've been doing,

  • focused more on driving the tension into the muscle itself, and now, over time, I'll start

  • to see "Wow!

  • Maybe it is 15s I started at."

  • But I've got a lot more room to grow.

  • I could get into the 20s after doing this for a few workouts to start building that

  • strength.

  • Then up to the 25s.

  • Now I take the increased shoulder strength that I got from using those light weights

  • and I head back to that exercise again.

  • And we're doing this for every other muscle group, too.

  • When I get back over there, if my core is stronger from training it in this fashion.

  • If my legs are stronger from training it this way.

  • If my upper chest is stronger from training it this way.

  • If my triceps are stronger from training it this way, and I get under that bar; I'm going

  • to be way stronger on that exercise.

  • You're going to be able to transfer your individual strength of the contributing muscles to the

  • compound movement when you get back over there.

  • And now you're hitting it from both sides of the equation and you're going to start

  • to see some real gains.

  • So please, guys, leave your ego at the door.

  • Focus more on driving tension into the muscle you're actually trying to grow and the results

  • will be remarkable.

  • It's going to make a huge difference on how you start to look and more importantly, it's

  • going to start to build your confidence on the actual strength you have in your muscles.

  • It can be humbling.

  • It was for me, but I assure you, over time it's going to be what you need to be doing.

  • Guys, if you're looking for a program that puts the science back in strength, trains

  • you so that you can get the best results over a 90 day span of time; head to ATHLEANX.com

  • and get our ATHLEANX training system.

  • In the meantime, if you've found this video helpful leave your comments and thumbs up

  • below.

  • Let me know what you want me to cover here and I'll do my best in the days and weeks

  • ahead.

  • See you.

What's up, guys?

字幕與單字

單字即點即查 點擊單字可以查詢單字解釋

A2 初級 美國腔

如何讓肩膀變大(輕量級的!) (How to Get Bigger Shoulders (LIGHT WEIGHTS!))

  • 82 4
    陳宥達 發佈於 2021 年 01 月 14 日
影片單字