BUILDING POWERFUL DELTOIDS
Building powerful deltoids is easy enough if you go about it the right way.
The delts are made up of the Anterior Deltoid in front of the shoulder, the Medial Deltoid in the centre of the shoulder, and the Posterior Deltoid at the back of the shoulder.
Not many doing shoulder exercises understand the importance of the medial delt. It’s the medial delt that does most of the lifting. It’s the medial delt that gives your shoulder that broad strong look but, 9 out of 10 end up shifting focus to the anterior delt although probably not intentionally. Problem is too much time is spent looking in the mirror when doing a shoulder exercise. They watch the anterior delt contracting, but the focus on the medial is lost and also, quite obviously, the posterior.
Similarly, and very little if any, focus is given to the posterior delt. It would seem because it can’t be seen it in the mirror it’s of no importance. As a consequence, looking side on, there is some anterior definition, some medial, but the posterior in some cases, is dead flat.
To get a true balance of muscle in the delts requires an equal amount of exercise for each of the delts. But it’s still the medial that should be the focus. The anterior and posterior delts will be taking some of the resistance anyway when doing a shoulder press.
A bar is the best for a shoulder press as it keeps an even balance of effort across the shoulders throughout the whole lift. Get your posture right by standing straight with your head in line with your back. A seated position takes too much of your energy because it shifts some of the focus to getting the posture correct. However seated is okay for high rep sets.
Keep your upper arms straight out to the side in line with your shoulder and, with your forearms pointing straight up push the bar up keeping your shoulders and arms hard back and in a straight line. This places the focus on the medial delts but certainly there will be some contraction in the anterior and the posterior. If your arms are forward of the line of the shoulders some of the effort will shift to the anterior delt with less on the medial delt and almost none on the posterior.
This is one of the reasons why a bunch of guys at gyms have more muscle in the anterior delt and none on the posterior.
There are of course, exercises more specifically for the anterior and posterior delts but, with correct posture and focus on the medial delt it’s still a good way to build up powerful, well proportioned shoulders. Practice will produce very good results.
BALANCING YOUR DIET FOR FASTER RECOVERY
LOOK AND FEEL BETTER
Have you wondered why it’s taking you so long to recover from an illness or it’s taking longer than usual to get over the last gym workout? Or are you suffering from ongoing low energy? If you are over say 60 (or even younger) the answer could be quite simple although the process might be a bit more complicated.
Firstly it can be a real problem for older folk whose absorption percentage rate of vitamins and minerals is on the decline and this seriously needs some serious compensation with a diet totally specific to your energy needs.
Even the smallest movement or action anywhere in the body uses energy. When you sleep the body requires energy to maintain processes so in the morning you’re still alive and you can kick off the day replacing some of the lost energy by having breakfast.
So the diet for you is not your average nutritional intake and requires a considerable of amount of self research to make a useful difference. Self research being the key. Advice from well meaning soles can be taken on board but be aware of the useless stuff that does not suit you. Your diet is solely about your very specific needs and only you can keep in touch with how your body reacts to different foods and accurately access what foods are useful for energy and what is not.
Protein is an essential part of any balanced diet but it’s not just about protein because that’s only the part of the process for muscle repair and maintenance. Which is fine in one sense but muscles can’t be maintained or made bigger without exercise and this takes muscle stimulation in the form of exercise. So the start of the process is getting plenty of carbohydrates to provide energy throughout all the muscles in all of the body and at the same time have an appropriate workout program
Your new diet will be mostly about feeding your muscles, organs, and your brain with carbohydrates for energy and that in turn will certainly make it a lot easier for protein digestion and absorption of nutrients in general. Particularly Zinc which amongst a lot of other things is very important for digestion.
Note this is not about adjusting a weight problem. However, with a significant increase in energy, weight imbalances will to a degree, along with a constructive exercise program, correct themselves.
The increase in energy from your new diet is going to take a huge amount of stress off you both physically and mentally. It’s not only going to help you recover faster from workouts and health issues but the drop in stress will make you look younger and generally give you a lift.
The process of looking younger and feeling younger isn’t necessarily easy but if you think about it the satisfaction of maintaining good health surely has to put a smile on your face
HAVE YOU EVER ENTERED THE ZONE?
It can happen when you are completely balanced physically and mentally during a highly physical and mentally intense activity. It’s an event, and you may not be conscious of it at the time, where the physical and mental components of the activity become synchronised to the point where, within acceptable limits, you don’t make mistakes.
You can’t just enter the zone at will, but it may be possible to prepare yourself mentally and physically in such a way that it could lead up to it happening.
High intensity physical exercise and focus during competitive events or, a very high level of intense non stop training may set you up for entering the zone. Total absorption in your activity is a prerequisite for entering the zone. Your mind and body must be completely absorbed with whatever you are doing. It’s a subconscious response set off by the intensity of the activity you are in and it’s probably in all of us. But the experience of entering the zone is not going to happen to all of us, in fact, only a very few are ever likely to enter the zone.
Keep in mind you can’t make it happen by a conscious thought because your conscious focus is somewhere else and it’s the primal inner self that is the zone. Top of their game athletes playing with enormous intensity mentally and physically are the ones most likely to experience it, although it’s still going to be a chance happening.
Remember, you can’t just will it to happen. It’ll happen or it won’t. If it does you must be really on your game and to all intent and purpose a true athlete.
So maybe if you put an extra amount of effort and focus into your training, who knows, maybe you’ll enter the zone and a goal that’s seemed way out of reach, is suddenly realised.
In the mean time all the very best with your, focused, high intensity, training.
FOCUSED PHYSICAL STRENGTH TRAINING
Achieving physical strength for most is going to a gym and by using a variety of exercises gain some muscle. It’s not a big deal and with an experienced instructor changes in strength will be equal to the amount of effort put in. So keep that in mind if you expect a good result. Hard training- hard muscles. Slack training-slack muscles.
But regular, hard on, hard out, training can be difficult to maintain without the right incentive, such as a particular goal perhaps involving sport, weight loss, weight gain, or getting set up for a lifetime of good health. Of course, it’s possible, to go hard out to get to a high level, but hard yards both physically and mentally on an ongoing basis will also be required to ensure there is enough input to keep it at that level.
Even so, time passes, and when the incentives are running out it follows the input and regularity of training take a hit, and it’s time to get your head around the fact that your discipline needs a serious nudge. This is where specific focus comes in to the act.
You might not have thought that specific focus can be such an active player in weight and fitness training however when the run of the mill technique is not doing such a great job of muscle building, then it’s time to get really, totally, focused. And it’s not hard. It’s about changing your whole image of training and it’s going to require you to use your head in the gym more than you have been doing. You will need to be aware of what and when to relax during the lift.
Here’s what the average lifter does with a barbell curl. You begin the lift in the usual way. Core on and start to bring the bar up. Part way up and it starts to get heavy but your whole body is straining and your head is telling you it’s too heavy. It’s hard to ignore. But it’s what you do next that dictates the result.
1. You can back off a bit and use less weight
2. You can grit your teeth
3. You can tighten every muscle in your body
4. You can use bad technique and posture
5. You can go home
Or…. when all of that has failed you can just relax….. Stand straight with knees slightly bent, head in line with your back and focus only on the biceps, the core, and the bar. Suck in some air and release as you start to bring the bar up. You are completely relaxed with the focus only on the core, the biceps and the bar. No other muscles are contracting.
You are now half way there and the biceps and core are still the only muscles taking the load. The rest of your body is still relaxed. Now remain relaxed. Just the biceps and core working. Stay that way and all that remains is to maintain total focus on completing the movement…. Let your mind, core, and biceps bring the bar up….
You’ve just completed a perfectly controlled lift.
Piece of cake……so be the crafty one in the gym and stay focused at all times.