Deltoids

**steve09** · 03-15-2004, 09:13 AM

Hi
i always used to work on my deltoids by holding 2 dumbells by my waist then lifting them with out streched arms untill they were straght then droping them down to my sides again.
however in P.E my teacher said the best way to wor,k on them is to just have them outstreched all the time and just hold the weight there for a period of time then relax ur arms is this true or is there a better way??
many thanks
steve

**myCATpowerlifts** · 03-15-2004, 09:27 AM

if you just hold them out there, you'll build stamina, not muscle...
keep doing what you were doing.

**Rob_NC** · 03-15-2004, 09:49 AM

WRONG,,,, TUT, or Time Under Tension has been proven to add mass as well. In fact, this approach yields better results for some people than pressing movements.

**myCATpowerlifts** · 03-15-2004, 08:48 PM

WRONG!

sorry you dont know what ur talking about

**plouffe** · 03-15-2004, 09:20 PM

Explosive, Compound lifts with heavy weight builds mass. So you you want some " DELTROID

hehe " mass, do heavy military presses, but keep nice form. It's deltoid by the way.

**ST240** · 03-15-2004, 09:39 PM

Originally posted by myCATpowerlifts
WRONG!

sorry you dont know what ur talking about

im afraid i have to agree

**CowPimp** · 03-16-2004, 12:30 AM

Originally posted by Rob_NC
WRONG,,,, TUT, or Time Under Tension has been proven to add mass as well. In fact, this approach yields better results for some people than pressing movements.

Usually increased TUT is done by increasing the negative or positive portion of the lift, not the neutral stage. It can't hurt to try his method though. Some things that don't work for most people work for a select few.

**Mudge** · 03-16-2004, 12:45 AM

Originally posted by Rob_NC
WRONG,,,, TUT, or Time Under Tension has been proven to add mass as well. In fact, this approach yields better results for some people than pressing movements.

TUT is great but simply holding them is more of a static contraction. TUT means Time Under Tension, you can still perform REPS and be using TUT methods.

All it means is you count your set as a period of time, not repetitions. You could do TUT of 60 seconds per set, and it could be 5 reps or 10.

I could do complete reps, moderately slow, I dont like to use huge weights on this, I'm about 15 pounds under the old weight I used to use, not sloppy before either (from 55 down to 40/45).

**steve09** · 03-16-2004, 02:09 AM

Ok thank you all for your help.

**tjwes** · 03-16-2004, 05:54 AM

Do heavy presses followed by laterals.Don`t hold them at the top just lower and raise them and move on yto your next movement.

**Rob_NC** · 03-16-2004, 08:51 AM

Originally posted by CowPimp
Usually increased TUT is done by increasing the negative or positive portion of the lift, not the neutral stage. It can't hurt to try his method though. Some things that don't work for most people work for a select few.

The only neutral stage is when your arms are hanging at your sides. You're in the positive side when holding at the top.

If it's true that I don't know what I'm talking about, then why the hell is it working for me as well as for some others on this board. Go ask Prince what he uses, smart ass.

**myCATpowerlifts** · 03-16-2004, 10:27 AM

just because it worked for you and a couple of friends doesnt make it a good exercise...

Sorry for kinda flaming you but
when you came in and just said
"WRONG!"
that was really annoying
and again you didnt know what you were talking about

Just holding the dumbells out to the side for a while will only provide you with gains, b/c it will probably just shock them
from what you usually do

so its not pointless by any means

but if you want mass you have to stick to the basics
compounds presses...laterals too with short pauses

**Rob_NC** · 03-16-2004, 12:11 PM

Soo,,, who/what makes you such an expert. As I see it, the ONLY person on this board that really knows what they're talking about in terms of training is Pfunk and this doesn't happen to be your name.

**P-funk** · 03-16-2004, 12:47 PM

What happened to my original post here? It appears that the first 3 or 4 replies to this thread have disappeard since this morning? WTF??

**lovetolift** · 03-18-2004, 12:33 AM

They are called side raises. The best way is do reps with them. Your PE teacher doesn't sound like he knows to much. Stick on these boards they will lead you to the promised land!

**Mudge** · 03-18-2004, 01:06 AM

Originally posted by P-funk
What happened to my original post here? It appears that the first 3 or 4 replies to this thread have disappeard since this morning? WTF??

I'm not sure I ever saw them, sure it wasn't another thread? Maybe my brain is on the fritz again...

I like to do side raises first, but I have gone lighter twice now, and slowed the reps down a bit. I do rear head last.

**sentricyphen** · 03-18-2004, 03:51 PM

i forget the authors name, but he has written a book discussing the in depth science behind max contractions, its one of the most popular books on this subject, though there arent many.
but anyways, a friend of mine, who has beenbody building for almost 7 years plateued for a long period, perhaps over a year.
he tried several "shock" routines, with super sets, high volume, low volume, eccentric sets, fast/slow tempo ....pretty much everything you can think of.
However, when he tried the max contraction routine, he added over 10 lean lbs in less than 6 months... considering that this is a very experienced lifter, this is alot of lean mass.

-just goes to show that the "TUT" workouts, or static contraction methods truly are effective, Esp for the advanced lifter.

The PE teacher probably doesnt know what hes talking about, still.
These arent exactly standard workouts for beginers, and are probably much more difficult. (It would still work though.)

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