delts

[chronic]

i need sum good workout 2 target tha rear delts, n build sum shape 2 tha back of my arms altogether, probably wont have internet 2morrow since i'm movin so a fast responce would be great
thx

 

[Randy]

This has always been one of my favorites..

Barbell Behind Neck Press


Click Here for a series of good exercises for your delts

 

[Mudge]

Do your rows, and a set or two of bent over laterals.

 

[Arnold]

This has always been one of my favorites..

Barbell Behind Neck Press

and a great way to injure your rotator cuffs!

do military presses to the front only.

 

[Randy]

1st I heard that, but still my favorite. I never had any problems with my rotator cuffs.
I focus on smooth and correct motion.

But I trust and respect your judgment and wisdom Prince... I will take your advice and check into it.

 

[Arnold]

Your form does not matter, it's the position that it puts your shoulder joint in, it's not "natural", if you must do it only go down to about the middle of your head.

If you want to hear from someone that now has permanently damaged shoulders from this exercise email Tom Platz.

 

[Randy]

Again, I trust your judgement Prince and always take your advice seriously.
Thanks for the info.

I have broad shoulders though, and to me it sure feels like a natural movement. I hold the bar completely parallel to my shoulders, and my grip so it is even with my shoulders. Then I drop all the way down for a good stretch (assuring to warmup with lighter weights first of course). Then I add weight and generally do like 4 sets of 10. I'm not lifting extremely heavy weights on this exercise, so maybe that is why I never had any problems. One thing I believe also is that one has to warmup well. I can understand someone encountering an injury going heavy without proper stretching and warming up. But if you believe this is a risk to the rotator then I surely have lots of other favorites as well that I can do.

 

[Arnold]

yup, and while on the subject the same goes for lat pulldowns, I sometimes pull behind the neck, but I never pull down past the middle of my head.

 

[Randy]

Now I have heard from many individuals for some time now that the behind the neck lat pull downs can cause severe neck injuries... I heard that way over a year ago and since then have changed to front lat pulldowns (both wide and close grip)

 

[aztecwolf]

I have a question about hiit cardio training, does it work only to create a caloric deficit(increased metabolism) so you still have to eat less, or does it burn fat(can you still have a caloric surplus and lose the flab?)

 

[LAM]

Again, I trust your judgement Prince and always take your advice seriously.
Thanks for the info.

I have broad shoulders though, and to me it sure feels like a natural movement. I hold the bar completely parallel to my shoulders, and my grip so it is even with my shoulders. Then I drop all the way down for a good stretch (assuring to warmup with lighter weights first of course). Then I add weight and generally do like 4 sets of 10. I'm not lifting extremely heavy weights on this exercise, so maybe that is why I never had any problems. One thing I believe also is that one has to warmup well. I can understand someone encountering an injury going heavy without proper stretching and warming up. But if you believe this is a risk to the rotator then I surely have lots of other favorites as well that I can do.

If you must do military behind the neck go down only until the upper arm is parallel with the floor. it will help save your rotator cuffs and the shoulder girddle in general...

 

[Randy]

Will do... Thank you both Lam and Prince for your advice.

 

[Randy]

I have a question about hiit cardio training, does it work only to create a caloric deficit(increased metabolism) so you still have to eat less, or does it burn fat(can you still have a caloric surplus and lose the flab?)

Aztec you may want to search "hitt" you will find lots of information pertaining to that here.