Laws Of Shoulder Training. Some people argue that weight training is needlessly complicated. As long as the weight can be moved, their thinking goes, it's all good. I'd argue instead that bodybuilding is at least partly cerebral. You've got to have some brains to go with all that brawn, because we've all seen people who spend years in the gym—and their efforts never seem to go anywhere. How do you make the most of your efforts on shoulder day? Start with these 1. You'll discover that lifting does in fact require you to have your head in the game—but you still have to lift the weight. START WITH AN OVERHEAD PRESSThe time- tested approach when training body parts is to start with multijoint moves first in your workout, when your energy levels are highest. Also called compound exercises, multijoint moves engage the greatest degree of muscle mass because two or more sets of joints are working simultaneously. Overhead presses are the most common shoulder multijoint exercise, engaging all three delts heads as well as the triceps and other assisting muscle groups. Not only is choosing the right move crucial, but so is the weight: Go heavy with a resistance that causes muscle failure at about 6- 8 reps. This is the lower end of the hypertrophy rep range, which goes as high as 1. Seated Dumbbell Shoulder Press. DO PRESSES SEATED AND STANDINGWhile the pressing motion is the same whether you're seated or standing, there's an important distinction between the two types of moves. When standing, you're better able to generate a bit of thrust through your hips and knees. This kind of movement, called a standing military press, typically allows you to use more weight, or do more reps, than sitting allows. Seated presses are considered slightly better for isolating the target musculature, because it's far more difficult to generate momentum through your lower body. ![]() But you'll sacrifice some weight, some reps, or both as a result. Bottom line, each type of movement has a place in a well- designed shoulder workout. Just don't fall in love with one type or the other; you want the benefits of each. FAVOR FREE- WEIGHT PRESSES OVER MACHINE PRESSES EARLYFree- weight overhead presses—those with dumbbells or a barbell—are more difficult to control than machine- based overhead pressing movements. That increases stabilizer activity at the expense (albeit slight) of weight, reps, or both. The sages, having heard the duties of a Snataka thus declared, spoke to great-souled Bhrigu, who sprang from fire: 2. But that's an important distinction. You want to do harder exercises early in your workout, before fatigue sets in. In that sense, doing your overhead presses with free weights early in your workout is the best way to start. Save the machine version for later, when fatigue makes balancing weights over your head difficult, so you can focus all your effort into pushing, not balancing, the weight. Standing Military Press. WATCH OUT FOR VERY HEAVY BEHIND- THE- NECK PRESSESIt's tempting to train heavy, doing a few low- rep sets with very heavy weight occasionally when training delts, as you would on bench- press day or squats when you feel strong. But going behind- the- head could be a mistake when you're loading extra plates on the bar with shoulders. At the bottom position of the shoulder press with the barbell behind your head, the shoulder muscles are in their weakest anatomical position, and going heavy significantly increases the risk of a tear, says amateur bodybuilder and sports- medicine doctor Guillermo Escalante, DSc, ATC, CSCS, who is also an assistant professor of kinesiology at Cal State San Bernardino. Instead, go in front of the head when doing very heavy presses, he recommends. How Artificial Sweeteners Confuse Your Body into Storing Fat and Inducing Diabetes.![]() When using more moderate weights, Escalante green- lights the behind- the- neck shoulder press. UPRIGHT ROWS: ANOTHER MULTIJOINT DELT MOVEMENTOverhead presses aren't the only kind of multijoint movement for the shoulders; upright rows are in that category too. So long as you take a moderate- width grip on the bar, your upper arms go directly out to your sides, making this a good middle- delt exercise. As with lateral raises, there's a bit of shrugging that goes on when you do an upright row, so the upper traps get worked as well. Upright rows can be done after overhead presses or later in your workout as a burnout. Upright Row. 6. DO ISOLATION EXERCISES AFTER YOUR HEAVY PRESSESSingle- joint exercises eliminate assisting muscle groups, so here's where you can do a move to focus on each of the three delt heads. To target a single head, you must train in the particular plane in which the delt is working most actively, targeting the front, middle, and rear delts. That's done by locking a very slight bend in your elbows. Nationwide health alert as father, 28, dies after taking fat-burning drug he picked up at the gym. Father-of-one is believed to have taken a substance called DNP. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control. Do you know what sugar really does to your brain? Returning to Fat-Burning Man this week is Dr. David Perlmutter, neurologist and author whose groundbreaking books. Transcript: Fat Burning Via Arginine. How do nuts boost fat burning within the body? A paper out of Texas A&M last year suggests that it may be the arginine content. A Simple Trick to Help You Spend More Time in Deep Sleep. Deep sleep is one of the most important sleep phases as this is when your body repairs and regenerates, and. David Lane directed readers to watch a video filmed this week by 100 Houston area pastors. The topic is the Texas Senate Bill 6 (SB6), otherwise known as a bathroom bill. The degree of bend in your elbows cannot change during the movement—it must be locked in one position for the duration of the set. With single- joint moves, train toward the upper end of the muscle- building rep range, namely choosing a weight in which you can do 1. These aren't the types of exercises in which you should do very heavy weights for low reps, because of the pressure this can put on the elbow joints. With single- joint moves, you're thoroughly working the delt heads in an effort to completely fatigue them and deliver a significant muscle pump. DO FRONT RAISES FOR THE ANTERIOR HEADWhen you raise your extended arms directly in front of your body, you focus on the anterior delts, also called the front delt. This can be done standing or seated, and can be done with one arm at a time or both. You can also use a variety of equipment, including a barbell, dumbbells, cables, or a machine. The front delts also work in multijoint overhead presses for shoulders (and presses for chest, especially incline movements). As a single- joint exercise, it should be done after your multijoint movements. DO LATERAL RAISESFOR THE MIDDLE HEADThe single- joint movement in which you raise your extended arms directly out to your sides targets the middle delts. Notice I didn't say lateral delts or medial delts—two nonexistent muscles that are commonly confused with the middle delt. The movement, however, is done in the lateral (side) plane, which is why these exercises are called lateral- raise movements. Sure it's semantics, but it helps ensure that you sound like you know what you're talking about. Like front raises, lateral raises can be done seated or standing, one arm at a time or bilaterally. Typically it's best done with dumbbells, cables, or a machine, though we've seen some bodybuilders attempt to do one- arm barbell lateral raises, which is a more limiting version of the move. Your upper arm extends directly out to your side as you do it, which is the same motion it undergoes when doing behind- the- neck overhead presses. Both of these movements, therefore, strongly focus on the middle delts. Fast Acting Protein Powder to Build Muscle! Go Now! 9. DO BENT- OVER RAISES FOR THE POSTERIOR HEADWhen you bend over and bring your extended arms from a position down below your body out to your sides, you hit the rear delts. This motion is fairly similar—but not exactly the same as—multijoint rowing exercises that hit, among other muscles, the rear delts. Whether you're doing the movement standing (in the bent- over position), seated, or even on a machine facing forward, the movement pattern is the same. One benefit when doing the reverse pec- deck machine is that it locks your arms in a slightly bent position for the duration of the set. On the other end of the spectrum, with standing reverse cable flyes, it's easy to extend at the elbows, turning a rear- delt exercise into one for triceps. Bent- over Rear Delt Dumbbell Raise. DON'T EXTEND YOUR ELBOWS DURING SINGLE- JOINT RAISESWhat makes single- joint movements better isolation exercises is that the elbows are locked in a slightly bent arm position throughout the movement. Once you start closing and opening up at the elbows, the triceps are now part of the equation, reducing the effectiveness of the isolation you're trying to achieve. On movements like lateral raises and reverse standing cable flyes, many lifters mistakenly extend their elbows to 1. Using weights that are too heavy is often the culprit. Either way, most lifters unknowingly make this mistake, so having someone with a sharp pair of eyes watching your technique on occasion can save you from losing the benefits of an exercise to bad form. MAKE SURE YOUR DELT HEADS GET WORKED EQUALLYNowhere is asymmetrical development more apparent—and critical—than with the shoulders. Typically guys who focus on building a big chest may have overdeveloped anterior deltoids (which contribute in all chest- pressing motions), while the middle head is taxed most heavily in overhead shoulder- pressing motions. If you've neglected back training, your rear delts are probably small in comparison. This is not only apparent in the mirror but sets you up for possible rotator- cuff complications down the road. When it comes to the single- joint exercises, if you've got a lagging area, do the move for that area first (after your presses) when your energy levels are higher. Or consider doing a second single- joint movement for it. If your delts are fairly evenly developed, you can rotate the order in which you train them from one workout to the next to ensure balanced development. If you always do one area last in your workout, over time if will begin to lag behind the others. Side- Lateral Raise. THE ROTATOR CUFFS NEED LOVIN', TOOEverybody wants big shoulders but nobody wants to train the rotator cuffs. And why should they—you can't even see them! Well, the rotators (a group of four strap muscles) help stabilize the shoulder joint. When you train the delts (and chest for that matter) but skip your rotators, the ratio of the strength between the two muscle groups can become out of balance. This increases your risk of a damaging rotator- cuff injury. We know that training to avoid injury isn't sexy, but doing internal and external rotation exercises is important for healthy rotator cuffs, especially for longtime lifters. Quotes from the Christian Bible It's often said that the best way to make Christians convert to atheism is simply to ask them to read the Bible. This is a selection of verses that show why. WHO WAS JESUS' GRANDFATHER? WHERE WAS JESUS BORN? JESUS ON THEFTDID JESUS FULFILL PROPHESY? FALSE PROPHESIES OF JESUS AND ABOUT JESUSFAILED PROPHESYGOD, JESUS, JOHN & PAUL ON FALSE PROPHETSTRUE PROPHESY: BLOOD MOONSTRUTH OF JESUS' TESTIMONYGOD, JESUS, & AN ANGEL PERFORM PARTY TRICKSJESUS ON PEACE AND FAMILY VALUESGOD AND JESUS ON CANNIBALISM AND VAMPIRISMJESUS ON HELL, SELF MUTILATION, CASTRATION, PUNISHMENTJESUS ON TORTUREPAUL ON JESUS & OTHER JESUSESHEROD ON JESUSAN ANGEL AND MARYWAS GOD ALL- KNOWING? WAS JESUS GOD? HOW DID JESUS DIE? BIBLICAL DAY OF THE LIVING DEADWHAT HAPPENED TO JUDAS? GOD, JESUS, & PAUL ON: FOOLS, TRUST, PRIDE, DECEIT, WISDOM, INTELLIGENCEGAY LOVEPAUL ON HOMOSEXUALITYPAUL ON GOD’S WRATH AND ATHEISTSRAPE, INCEST, VIRGINITY, PORNOGRAPHY, EXHIBITIONISMGOD ON EUNUCHS AND THE DISABLEDSLAVERYJESUS KILLS: JESUS ON SEXUAL IMMORALITY, ADULTERY, AND CHILD ABUSEGOSPEL AUTHORS CONFUSED ABOUT GEOGRAPHYCHILD ABUSEANIMAL ABUSEWAR AND GENOCIDEMORTALITYGOD ON OTHER GODSGOD'S QUALITIESGOD CREATED ALL GOOD, EVIL, DISASTER, WICKED PEOPLEGOD ON ABORTION AND KILLING BABIESGOD STEALS AND ORDERS GENOCIDEGOD KILLSBIBLICAL DEATH PENALTIES (for working on the Sabbath, adultery, blasphemy, murder, etc.). GOD'S ANGERGOD AND PAUL ON INDEPENDENT THOUGHTGOD AND PAUL ON CLOTHING & HAIRBIBLICAL FARMING AND FOOD LAWSGOD ON CHRISTMAS TREESTALKING AND STRANGE ANIMALSBIBLE CONTRADICTIONSZOMBIES! GOD AND JESUS ON LIBERALS, THE BIBLE ON COMMUNISMGOD ON HUMAN, ANIMAL, AND SUBSTITUTIVE SACRIFICEGOD ON BODY FUNCTIONS (menstruation & hemorrhoids). GOD ON DISEASESGOVERNMENT AND TAXESGOD AND FEAR, LOVEGOD LIES, KILLS, GIVES BAD LAWSGOD'S IMPOTENCEFAITH AND WORKSTHE CREATION STORIESTHE BIBLE AND LANGUAGESTHE BIBLE AND MATHGOD, GEOLOGY AND ASTRONOMYTHE TOP 1. ABSOLUTE WORST OLD TESTAMENT VERSESTHE STORY OF JESUS' BIRTH AND FAMILYWHEN WAS JESUS BORN? We saw his star in the east and have come to worship him. If the Magi came from the east, they would have been going westward.? He was the son, so it was thought, of Joseph, the son of Heli ..? Galatians 3: 1. 6, Acts 2: 3. Romans 1: 3 negate the virgin birth idea.? HOW WAS JESUS CONCEIVED? Because Joseph her husband was a righteous man and did not want to expose her to public disgrace, he had in mind to divorce her quietly. But after he had considered this, an angel of the Lord appeared to him in a dream and said, . She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins. But he had no union with her until she gave birth to a son. And he gave him the name Jesus. NOTES: The supposed prophesy, in Isaiah 7: 1. Jesus (about 7. 00 years in the future). He went there to register with Mary, who was pledged to be married to him and was expecting a child. While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. The family went to Jerusalem about eight days later, then returned to Nazareth. His disciples were hungry and began to pick some heads of grain and eat them. JESUS ON THEFT - Matthew 2. Untie them and bring them to me. Untie it and bring it here. The unknown author of Matthew got . Most scholars think that it was written after the fact.? Shout, Daughter of Jerusalem! See, your king comes to you, righteous and having salvation, gentle and riding on a donkey, on a colt, the foal of a donkey.! No razor may be used on his head, because the boy is to be a Nazirite, set apart to God from birth, and he will begin the deliverance of Israel from the hands of the Philistines. So was fulfilled what was said through the prophets: . It likely referred to the purported exodus of the Jews from Egypt. Stay there until I tell you, for Herod is going to search for the child to kill him. And so was fulfilled what the Lord had said through the prophet: . Also, a 6. 00 year- old tale of one woman weeping for her children hardly conveys the magnitude of the supposed slaughter. However, it fulfilled a common story line for religious saviors.? Also, the context shows that this was meant for its time, not about 7. The Arameans defeated . I tell you the truth, no sign will be given to it.! But none will be given it except the sign of the prophet Jonah. For as Jonah was three days and three nights in the belly of a huge fish, so the Son of Man will be three days and three nights in the heart of the earth. It asks for a sign, but none will be given it except the sign of Jonah. For as Jonah was a sign to the Ninevites, so also will the Son of Man be to this generation. They will kill him, and after three days he will rise. And down here on earth the nations will be in turmoil, perplexed by the roaring seas and strange tides. The courage of many people will falter because of the fearful fate they see coming upon the earth, because the stability of the very heavens will be broken up. Then everyone will see the Son of Man arrive on the clouds with power and great glory. So when all these things begin to happen, stand straight and look up, for your salvation is near! Then he gave them this illustration: . When the leaves come out, you know without being told that summer is near. Just so, when you see the events I've described taking place, you can be sure that the Kingdom of God is near. I assure you, this generation will not pass from the scene until all these events have taken place. Heaven and earth will disappear, but my words will remain forever. For the Lord himself will come down from heaven, with a loud command, with the voice of the archangel and with the trumpet call of God, and the dead in Christ will rise first. After that, we who are still alive and are left will be caught up together with them in the clouds to meet the Lord in the air. And so we will be with the Lord forever. That prophet has spoken presumptuously. Do not be afraid of him. JEREMIAH, ON FALSE PROPHETS - Jeremiah 8: 1. NIV). Away from me, you evildoers!'. For there shall arise false Christs and false prophets and shall show great signs and wonders, so as to lead astray, if possible, even the very elect. For the prophecy came not in old time by the will of man: but holy men of God spake as they were moved by the Holy Ghost. They will be tormented day and night for ever and ever. PENALTY FOR FALSE PROPHET - Revelation 2. NIV). And if anyone takes words away from this book of prophecy, God will take away from him his share in the tree of life and in the holy city, which are described in this book. LUNAR ECLIPSES) - BUT THEY HAPPEN REGULARLY! TRUE PROPHESY: BLOOD MOONS - Joel 2: 3. The sun will be turned to darkness and the moon to blood before the coming of the great and dreadful day of the Lord. TRUE PROPHESY: BLOOD MOONS - Acts 2: 2. The sun will be turned to darkness and the moon to blood before the coming of the great and glorious day of the Lord. There was a great earthquake. The sun turned black like sackcloth made of goat hair, the whole moon turned blood red,TRUTH OF JESUS' TESTIMONYJESUS ON TRUTH OF HIS TESTIMONY - Mark 1. Matthew 2. 4: 3. 5. Then the Lord said to him, “Reach out your hand and take it by the tail.” So Moses reached out and took hold of the snake and it turned back into a staff in his hand. So Moses put his hand back into his cloak, and when he took it out, it was restored, like the rest of his flesh. AN ANGEL PERFORMS A PARTY TRICK - Judges 6: 2. NIV)The angel of God said to him, “Take the meat and the unleavened bread, place them on this rock, and pour out the broth.” And Gideon did so. Then the angel of the Lord touched the meat and the unleavened bread with the tip of the staff that was in his hand. Fire flared from the rock, consuming the meat and the bread. GOD PERFORMS A PARTY TRICK - Judges 6: 3. NIV)Gideon said to God, “If you will save Israel by my hand as you have promised—look, I will place a wool fleece on the threshing floor. If there is dew only on the fleece and all the ground is dry, then I will know that you will save Israel by my hand, as you said.” And that is what happened. Gideon rose early the next day; he squeezed the fleece and wrung out the dew—a bowlful of water. GOD PERFORMS A PARTY TRICK - Judges 6: 3. NIV)Then Gideon said to God, “Do not be angry with me. Let me make just one more request. Allow me one more test with the fleece, but this time make the fleece dry and let the ground be covered with dew.” That night God did so. Only the fleece was dry; all the ground was covered with dew. GOD PERFORMS A PARTY TRICK - 1 Kings 1. NIV)At the time of sacrifice, the prophet Elijah stepped forward and prayed: “Lord, the God of Abraham, Isaac and Israel, let it be known today that you are God in Israel and that I am your servant and have done all these things at your command. Answer me, Lord, answer me, so these people will know that you, Lord, are God, and that you are turning their hearts back again.” Then the fire of the Lord fell and burned up the sacrifice, the wood, the stones and the soil, and also licked up the water in the trench. GOD PERFORMS A PARTY TRICK (by making a star in the east) - Matthew 2: 1 (NIV)After Jesus was born in Bethlehem in Judea, during the time of King Herod, Magi from the east came to Jerusalem and asked, ? We saw his star in the east and have come to worship him. Jesus said to the servants, “Fill the jars with water”; so they filled them to the brim. Then Jesus told them to give her something to eat. JESUS PERFORMS A PARTY TRICK - John 1. NIV)Jesus called in a loud voice, “Lazarus, come out!” The dead man came out, his hands and feet wrapped with strips of linen, and a cloth around his face. JESUS PERFORMS A PARTY TRICK - Matthew 1. NIV)“But so that we may not cause offense, go to the lake and throw out your line. Take the first fish you catch; open its mouth and you will find a four- drachma coin.
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