Monday, January 25, 2021

Home / Life style / Muscle Growth, Use this Muscle Building Routine for a Better V-Shape (Part 3) :

Muscle Growth, Use this Muscle Building Routine for a Better V-Shape (Part 3) :

by female bodybuilders on 3:58 PM in Life style

👉 Muscle Growth, Use this Muscle Building Routine for a Better V-Shape (Part 2)

Seated pulley rows should likewise be done very slowly and strictly. They should be done without using momentum and by squeezing the shoulder blades together after focusing on pulling slowly from the back - leaving the arms only as "attaching devices".

Here's all I've been doing to turn my shoulders into cannonballs:

1. Shoulder Presses

2. Cable Front Raises

3. Side Lateral Raises (machine)

4. Rear Lateral Raises (machine)

I've actually been doing every one of these exercises on machines and getting terrific results. Sometimes I switch to free weights, but I've found that I can really plow forward with the heaviest weights possible for six reps using the safety element of Cybex machines. This has been especially so with the shoulder presses.

Doing front raises with a cable and single-hand bar puts continuous tension on the front deltoids - as opposed to dumbells which decrease the tension as the weight is brought to shoulder level. Remember - never go above shoulder level on front or side lateral movements.

On side laterals, I've been getting the best results from reducing my range of motion to about half of what it used to be. I raise the weight until the handles are shoulder level, then I lower my arms until they're still about twelve inches from being at my sides. This turns the movement into "partial repetitions", but it puts incredible continuous tension on those middle delts where there's a lot of potential for building width.

My suggestion is to perform no more than six reps per set and do four to six sets per exercise. Push for higher volumes during each workout and don't work a body part more than once a week.

Following this basic routine and advice, you can get that coveted "V-shape", even if, like me, you aren't working with the most ideal foundation for creating it.