Dynamite Deltoids
September 20, 2010
At any competition, one of the first muscle groups the judges look at are the deltoids. Whether you are competing in fitness, figure or bodybuilding, you must have great delts! The shoulders should appear to be broad and round. As a fitness competitor, I trained extra on my shoulders because of the fitness routine rounds.
Primarily I like to train quickly, with moderate weight, and high reps. I spend about 30-40 minutes of weight training and concentrate more time with cardio and routine training during competition preparation. I do not utilize what is commonly known as “light weights” because that is not efficient for my body type. By using moderate weights my body’s condition continually improves. I have a significant amount of muscle mass, therefore, the higher repetitions continue to increase muscular endurance, which again, helps with the high intensity routine rounds.
When training for a fitness competition, it is important to use exercises that are both single joint and multi joint exercises. I select two to three of each type exercise. In addition, I choose a mix of dumbbells, barbells, cables and machines. Include a variety of these exercises between several shoulder workouts. You may not get in one of each of the above mentioned exercises in every workout but you can alternate the exercises you utilize each week.
I like to use a circuit training style. This is defined as two to three exercises back to back without rest. When training myself or clients, I always incorporate “active rest”. I select an abdominal exercise and use that between the two body part exercises. I find this is an easy way to get in a great abdominal workout. It also keeps my heart rate slightly elevated.
To begin training, I start with a multi-joint exercise then progress to a single joint. For example, the shoulder press and the front raise. The shoulder press can be completed with a machine, barbell, or dumbbells. Take your pick and use another piece of equipment the next time you do the shoulder press. A key point to remember with the press is bring the bar or dumbbells down to where the elbows bends about 90 degrees. If you bring the elbows down too much further this can cause stress on the shoulder joint. The shoulder press utilizes the anterior and medial deltoids along with the triceps as a secondary muscle group.
The front raise can be executed with the barbell or dumbbells. Keep the elbows slightly bent, because you never want to lock out the arms. Lift the dumbbells up to horizontal or slightly above. If you are using dumbbells you can add a slight quarter turn with the dumbbells. The hands begin facing the sides of the body and at the top of the movement the palms of the hands face the floor. This is a movement similar to pouring a cup of coffee. This exercise concentrates primarily on the anterior deltoid.
The next group of exercises is the upright row and the rear delt lift. The upright row can be achieved with the barbell or the cable. Keep the hands about shoulder width apart. If they are close it can cause stress on the shoulder joint. The most important part of this movement is to end with the elbows above the shoulders. As a trainer, many times I have corrected clients or gym members because their elbows were too low. I see elbows that are barely shoulder level. This is not giving the maximum amount of benefit to the exerciser. The primary muscle groups used in the upright row are trapezius and posterior deltoids, along with the biceps as secondary muscle group.
The rear deltoids exercise can be performed with a machine or dumbbells. I like to use the dumbbells and do the exercise in a seated bent over position. In the seated position my back is supported and I can concentrate more on the rear deltoids. The elbows should remain in a stationary position with a slight bend through out the entire movement. The wrists should come slightly passed the shoulder line. It is important to squeeze through the shoulder blades at the top of the exercise. The primary muscles used in this exercise are the posterior deltoids.
The final exercise, which is my favorite, is the lateral or side raise. I like to use dumbbells on this exercise. Again, the elbows should remain in a slightly bent position. It can be performed with a 90-degree bend in the elbow, but this changes the concentration, and makes the exercise less difficult because the dumbbells are closer to the body. Lift the dumbbells up to horizontal or slightly above. I like to add a slight downward twist with my hands as I arrive at horizontal. Again, this is like pouring a cup of coffee. This is a more advanced step in this exercise. The primary muscle used in this exercise is the medial deltoids.
Try incorporating these exercises in your shoulder workout. There are several ways to execute each of them, so try a different order and a different piece of equipment. It is important to continue shocking the system and keep performing new exercises in your work out. This will eliminate a plateau of shoulder training. Staying focused and consistent is the best formula for improving your body.
Arriving to Puerto Rico
September 12, 2010
I’m sitting in my hotel room writing this to you while I listen to the ocean waves from my wall sized window that is slightly cracked. Today is sunny and slightly humid, similar to that of Miami or Panama, but bearable.
We arrived to Puerto Rico yesterday morning after flying in on the night flight. It is amazing how we can leave work about 6:30 or 7:00pm and then wake up in a completely different part of the world. After an early check-in at the La Concha Renaissance Resort, we stretched out for a minute in our two-bedroom suite. We were amazed by the window in the bedroom that is a glass wall, floor to ceiling, with breath-taking views of the crashing waves from the ocean.
Led by our empty stomachs, we ventured downstairs to the restaurant, Level 25, and enjoyed personally made egg white omlettes with vegetables, musueli, and fresh cut fruit. Once our bodies were nourished we explored the hotels three pools. One completely beach side with small inifinity like view of the water. The more secluded pool area had with an upper level infinity pool and lower level pool with water fountains. The adults only pool had several chairs all facing the ocean view and a wide infinity pool so you can hang on the sides amist the gorgeous ocean waves. We went back and changed into our swim suits and layed out at this pool.
The clouds came in so we decided we would come in for a few minutes and check up on our college football teams. From the time it took us to walk in the hotel and arrive at our floor, a torrential downpour had begun! It was fine for us, because we still had the amazing view from our room, and college football to catch up on! 
The Spartans won their games and all was well for me. Brooke’s USC Trojans didn’t play until later that evening so we had to await their results. Deciding we better move, and more so against what our bodies were thinking, we hit the gym for a short but effective full body workout. Although both of us were feeling a little bit off, we made it through our training.
Dinner was in the “Conch” Shell restaurant, “Perla”. I have to share with you what we tried. (Remember we are on vacation). I had this amazing Black Truffle soup – if you like truffles at all you would have been in heaven. Brooke savored this corn and lobster chowder soup that had lots of large lobster chunks and fresh grilled corn along with other veggies in it. For the main course I had the very rich and decadent pumpkin ravoli, wow. Brooke had Sea Bass over Lobster and Black Truffle Risotto. We shared and let every bit melt in our mouths.
So far, its only day one, but we have had a perfectly relaxing vacation celebrating our ONE YEAR ANNIVERSARY. Purpose served and mission accomplished!
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