Hi Friend,
You know how extending a set's time under tension triggers more size, but what's the best way to make that happen?
High reps, drop sets?
Yep. That will work. But there's a more effective way to make a set last longer that trips the hypertrophy trigger.
What is it?
The solution is simple. We use high density complexes.
The Shoulder Smoker
We've covered complexes here before. For any new readers, or incase you've never heard of them, complexes are a series of compound exercises performed sequentially without rest. This means, all the reps for each exercise are completed before moving onto the next exercise in the sequence.
So a simple complex might be:
- Clean x 5
- Overhead Press x 5
- Front Squat x 5
As we've stated previously, complexes build up fatigue fast. Therefore, your work is limited by the weakest exercise in the complex.
In the above example, the weakest link in the chain would be the Overhead Press. Because of this, the Press determines the weight you load onto your bar.
Now, many folks use complexes as a fat-burning and conditioning tool, and that's great. But they are much more versatile than that. Select the correct exercises, and get the order just right, and complexes become high intensity hypertrophy hammers that will batter your body into submission.
Kettlebell master instructor Geoff Neupert writes about complexes in his book, "Kettlebell Muscle". One of his favourite go-to workouts for building the upper body is called The Shoulder Smoker.
In the workout, Geoff pairs Cleans with Presses, then tosses in Swings with High Pulls.
The result?
More time under tension and a need for new shirts!
High Density Delts
But why should you care about developing your deltoids? Well, it just so happens a set of smoking shoulders gives you that desirable, athletic, Hollywood look. (For an illustration of this, check out movie actors Hugh Jackman and Captain America's Chris Evans.)
Heck, many might argue - and I'm one of them - that cannonball delts contribute more to your overall physique than bulging biceps or Adonis abs!
So how do you go about building your shoulder boulders?
Geoff suggests you use your Press 12RM. Your workout would therefore look something like this:
- Swing x6
- High Pull x6
- Snatch x6
- Press x6
What happens when you group these exercises together? You suddenly increase the time your body - and your shoulders in particular - are put under tension.
The payoff?
More size on your delts, and a dynamite way to trip the hypertrophy trigger!
For more Hollywood training tips, check out our 3 book box-set Free Weight Training Routines for a Hollywood Body.
Here is what our readers are saying:
"Impressive collection of routines and diet info - reading this collection will save you a lot of reading time and a lot of money on different books. The author has put some serious time into researching the info…"
"Very informative and much thought provoking content told in a very entertaining way. The stories of the actors and their trainers made it very real and inspiring to follow the training that turned them into heroes."
To learn more, please click your link below…
Free Weight Training Routines for a Hollywood Body
Until next time,
Squat for Glory!
Lee
+++++
You Are Subscribed to Ordinary Joe Muscle Building
c/o Sitesell, Inc.
1000 Saint-Jean Boulevard
Suite 702
Point-Claire, Quebec, H9R 5P1
Canada
|
|
|
