Deltoid Detonation

7/28/2019 Deltoid Detonation

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It was a rare but welcome rainy day

here in my newly adopted hometown

of Fort Lauderdale, Florida, where we

had just come through about three

straight weeks of sunny, blazingly

hot weather. At this point I think

most everyone was looking for a

little cooling downwell, all except

for me, that is! While most people

were happy to stay at home and

listen to the raindrops rhythmicallypounding against their windows, I

was looking to heat up my s houlders

at the local L.A. Fitness with a little

Power/Rep Range/Shock treatment.

198 APRiL 2007 \ www.ironmanmagazine.com

With a Power/RepRange/Shock Twistby Eric BroserPhotography by Michael Neveux

Illustration by Larry Eklund

www.ironmanmagazine.com \ APRIL

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Hybrid Power/Rep Range/

Shock combineselementsfrom all threeprotocols intoone workout.


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You activatethe anabolicmachinerythrough everypossible

h i l i l


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Rear delts get


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For Shock work,doing X-Rep partials

near the bottom ofthe exercise extendsthe set at a key fiberactivation point onthe stroke.
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Model:LukeWood

Adding isolationwork after abig, compoundexercise isgreat for maxcontractions

thanks toheightenednerve force.

Chuck

queried.Yesbecause Power training

is best for stimulating the cen-tral nervous system, which thencarries over into the rest of theworkout.

And by stimulating the CNS,the benefit is what?

More-powerful muscle con-tractions and increased fiberrecruitment.

Which means more growthpotential?

Correct, Up-Chuck!Luckily, when it comes to

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been using your preworkout cock-tail consistently lately, and it hasmade a big difference.

Like with everything in this

game, my friend, the basics workthe best.

Okay, whats next?The reverse-flye machine for

rear delts!And what style are we using

here?Bro, you have no style. I mean,

look at you, still wearing baggy

clown pants from the 1980s.Yeah, yeah, and the chicks loveme. Always smiling my way.

No, bro, theyre laughing, not

smiling!Youre a real comedian. Are we

using Rep Range or Shock trainingfor this movement?

Rep Range.The reverse-flye machine is defi-

nitely my favorite exercise for reardelts. Although I will also use vari-ous dumbbell and cable bent-overlateral raises, I find I get the tightestcontraction in my posteriors deltsfrom reverse flyes.

On this occasion we used a pro-

nated grip, so our palms were facingthe floor. I actually prefer that to thesemisupinated grip on this move-ment.

shoulders, Charles and I are of verysimilar strength levels, and we wereable to follow the same warmup andwork-weight patterns:

Warmup: 135 x 10Warmup: 185 x 7Warmup: 225 x 4Work set: 255 x 5Work set: 255 x 4

Work set: 245 x 5

Damn, Eric, those felt great! Ive (continued on page 214)


8/8214 APRIL 2007 \ www.ironmanmagazine.com

Hybrid Deltoid-Detonation Workout

Seated military presses 3 x 4-6Rear-delt machine flyes

1 x 7-9, 1 x 10-12, 1 x 13-15Superset

Wide-grip uprightrows 2 x 8-10

Seated lateral raises 2 x 8-10

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Becausewe were using the Rep Range proto-col, our goal would be to get sevento nine reps on set one, 10 to 12 repson set two and 13 to 15 on set three,again working to positive failureon each. Our rest between sets wasabout two minutes, and the liftingtempo was 2/1/2/1a two-secondnegative with a one-second pausebefore we performed the positiveportion of the rep in two seconds.The final number in the tempo

refers to the contraction point. Withmovements on which you can geta strong peak contraction, like thisone, I often add a one-second pausethere for even more muscle-stimu-lating action.

Heres how our sets panned out:

Warmup: 120 x 8Work set: 180 x 9Work set: 165 x 12Work set: 150 x 14

Man, Eric, I am loving this!Going from four to six reps to sevento 15 reps feels great! The pump is

outrageous. I feel like someone justinjected my delts with synthol!God forbid, bro! Your delts look

round and full, not distorted, likesynthol users shoulders!

You know what I mean, you madscientist! Whats next?

Im not sure. How are you feel-ing? You look a little pale.

Oh, stop! Im fine! Bring it on!I must admit that when Up-

Chuck told me to bring it on, I im-mediately became quite motivatedto see him on his knees doing theTechnicolor yawn. And what betterway to accomplish that than withsome Shock-week techniques?

My exercises of choice for whatwould be a postactivation super-

seta compound movement fol-lowed immediately by an isolationmovementwere wide-grip barbellupright rows and seated laterals.That combo really zeroes in on themedial-deltoid heads. Im a greatbeliever in paying the most atten-tion to the medial, or side, delts, astheyre not only the most difficultdelt heads to develop but also theones that do the most to improvethe overall look of a physique.

Since we were about to engagein a Shock-week protocol, the cor-responding rules would apply: Alifting tempo of 1/0/1, keeping theup-and-down movement almostconstant and the rest between setsto the minimum time it takes tocatch your breath and mentallyprepare for the next assault.

After I did my first superset, I toldUp-Chuck to add X-Reps partials tohis seated laterals. Yes, I was tryingto send my friend over the edge.

Our two delt-destroying super-sets were as follows:

Work Superset 1

Upright Rows, 135 x 10Seated Laterals, 40 x 9

Work Superset 2

Upright Rows, 135 x 9Seated Laterals, 40 x 8

Holy crap, my delts are

torched! Up-Chuck exclaimed.Seriously, Eric. I cant even lift myarms.

Yeah, Hybrid P/RR/S usuallyhas that effect because the musclesand CNS are literally attacked fromevery angle.

So let me ask you: Should I workHybrid week into my regular P/RR/S rotation?

For the past year or so Ive oc-casionally done a full four weeksstraight of Hybrid P/RR/Sbut Ichange the workouts completelyeach week. Remember, however,that Ive been using P/RR/S forsix years. Youve been using myprogram for only six months, so Isuggest you hit a Hybrid week every

seventh week in the rotation (P/RR/S/P/RR/S/H).Cool, man. That was an amazing

workout.Im glad you enjoyed it! And

look at that, you didnt even end upwith your head in the toilet bowl!

Guess you have to stop callingme Up-Chuck, bro.

Not so fast my often-vomitingfriend. Tomorrow is legs. Care tojoin me? IM

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Deltoid Detonation