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Shoulder Pump/10

The last couple of weeks I’ve had to scale back my volume and frequency with training. I’ve been burning through some of the busiest periods in my career - travelling to teach, consults, coaching clients and writing content - and it’s taking its toll. Anyone who’s been coached by me or attended one of my seminars will know that I barely stop to go to the bathroom, let alone eat or take a break. So I usually need a good week or so of hibernation to recuperate afterwards.

Being economical has always been at the forefront of my programming. I believe you should always find the most efficient way to elicit a training response. You only have a finite number of resources to play with - and wasting it on more work for the sake of it is a great way to burn yourself out. If something can be achieved in less reps, sets or total number of exercises - it’s probably a good idea to do that. No wasted effort - especially when dealing with extra workload and stress.

So with that in mind, I’ve tapered my training for Arms & Shoulders down to 1 movement each per training cycle - and this is one of my favourites for delts. The Full Range Compound Lateral.

It should be pretty obvious - but pay attention to the lean and dynamic nature of the movement. This takes the delts through a more complete contractile range - placing them on a complete stretch where they would not normally receive one.

Run the Rack with these - work up in sets of 10 to a max weight, then do one drop set of doom all the way back down til you’re failing on the #pinkdumbbells right when the gym hottie walks past. Don’t worry, you probably never had a chance with her anyway. Serves you right for perving while you should be training, punk.

#themusclemechanic

3 variations of the STRAIGHT ARM PULL DOWN and my take on why you should incorporate all 3 at some point in your training.

1. From the left (mid range)

This variation I like especially as a pre activation for the lats, the serratus anterior and basically all of the muscles that keep your posture upright. This move will also benefit exercises such as the plank, and all pressing variations.

2. Top right (fully lengthened)

This version allows you to work the lats in full shoulder flexion (raise your arms above the head while keeping the ribs pulled down), the upper back muscles. I make sure when I stretch the back muscles such as the lats, and rear delts, I also contract my upper chest, trapezius, the rhomboids, the front and medial deltoids.

3. Bottom right (fully shortened)

By doubling up the rope, not only can I get a little more range than the first variation, but I can also get the lats fully shortened as I get to the bottom of the movement (where most if not all people are weak), while working full extension of the shoulder (which will also target both the long head of the triceps, and rear deltoids in their shortest positions). Finish all moves with a slight external rotation of the upper arm to bring in the trapezius, teres, lower and mid traps.

This will further improve posture and strength in the posterior chain in exercises such as the dead lift and it's variations.
Enjoy!! www.johnpaulpt.co.uk #pinkdumbbells #onlinecoaching #thebestversionofyou #johnpaulpt

"I just wanna tone"

Installing muscles...please wait...😈
#chestday #bodybuilding #pinkdumbbells #powerstrengthgym #trainharder

#pinkdumbbells ♥️♥️♥️

When they say bodybuilders only train with light weight....... here's gabe and his pink dumbbells @gabrielmason23 @brycebahm @mattjansen8 @mi40_gym #pinkdumbbells #shoulderrehab

The current state. 292lbs on waking. Cruising with training and eating for the last couple months but I've been more structured the past week or so. Now the hammer comes down. It begins... @granitesupplementseu @ironrebeleurope @official_otomix @bodybuildingkit @iron_monkey_wear @mattjansen8 #mrfrosty #bodybuilding #ifbbpro #offseason #dothehardstuff #progressiveoverload #rebuild #campjansen #pinkdumbbells

MOST RECENT

🎼🎤Mag exercise tayo tuwing umaga, para ang katawan natin ay sumigla 🎤🎼 #tjkulit #happylang #pinkdumbbells

Some of today’s Push session at flex unit gym, making pink dumbbells look and feel heavy! 💪🏼😜 seated barbell should press, this was second set, 80kg for 10 after 100kg for 5. Upright row muscle round (only final set videod) 40kg x 6x4 straight into strict standing laterals with 12.5kg for 15 reps! Prior to this we had done flat bench and also some machine presses, pec Dec, triceps etc. #trainedbyjp #pushsession #flexunitgym #bodybuilding #npc #nabba #pca #ifbb #pinkdumbbells

Incline bb bench
S/s
Tbar rows
;
Decline bb bench
S/s
Two db rows
;
Flat db bench
S/s
Chins
.
Voila. Paying attention to details, fine tuning your training is one thing, skipping on the foundation is another. Tissue being layed.
.
#dothehardstuff #progressiveoverload #logbook #pinkdumbbells #fortitudetraining #gains #gainz #progress #progresspic #flex #flexing #flexfriday #mofivation #tbt #workout #bodybuilding @natural_bodybuilding_is_alive #bodybuilder #lifting #weights #classicphysique #train #muscles #back #chest #legs #shoulders #arms @cerealandsquats @smithhfit @thegainsmaker @ajmorris_ @jackthorburn2 @crphysique @joshbridgman

Just got off the first of two 7-hour shift at my week-end job, so I've been up since 4 caffeine-less but @jackthorburn2 's most recent back double uploads just woke me up. Finished work, got to the restrooms and, well, took some pics. Lol. No pump no nada, flat and dehydrated aside for the 7-8 large decafs I chugged through the morning. Although my back isn't impressive, I'm actually delighted with how triceps have progressed in the past 1-2 months, which cheers me up as a whole. Progress! Forever chasing less-tiny arms.. Now to bike 45mns home (yea...45mns bike ride back and forth...at 5am...cardio...fml) and anihilate delts and arms! Witnessing/getting insider pics/updates on @thegainsmaker and @erickson.noah 's respective peaks/shows has been motivating the hell out of me for sure. Both rocked their shows, only thing they'd worked for. Grabbed some eclairs, baguettes and croissants for the family, off to the gym! Crush your weekend sessions!
#progressiveoverload #logbook #pinkdumbbells #fortitudetraining #dothehardsfuff #gains #gainz #progress #progresspic #flex #flexing #flexfriday #mofivation #tbt #workout #bodybuilding @natural_bodybuilding_is_alive #bodybuilder #lifting #weights #classicphysique #train #muscles #back #chest #legs #shoulders #arms @cerealandsquats @thegainsmaker @ajmorris_ @jackthorburn2 @crphysique @joshbridgman

Un día más en la oficina haciendo lo que más nos gusta. Trabajando en el punto débil para dejar de ser un canario. Algo retenido por la cena de ayer pero aún así se ve algo de mejora. Toca seguir entrenando duro y con los objetivos claros. Haz lo que amas y disfruta de tus pasiones porque es lo que nos queda al final de todo.
Pics by: @mayhemmachine 😘
#bodybuilding #bodybuilder #legday #training #hardwork #fitness #fit #gym #workout #flexin #posing #mcfit #trainhard #legs #veins #pumping #pinkdumbbells #Madrid #s4fteam #whateverittakes #eatclean #trenhard #getbigordietrying #stronger #pain #hope

Jumpa pulak dumbbell pink ni tadi.. semangat utk buat workout utk bulan ke 2 mula Isnin depan 💪💪💪
#pinkdumbbells #pinkdumbbell #jomsihat #zalynzweightlossjourney

Different post today.
If you know me, you know I preach keeping it simple. I've even stated in the past that folks my age shouldn't mess around buying fancy programs left and right and mainly stick with the basics that stood the test of time... BUT: there are a few exceptions, and here's one on my list.
@vogelitis just released today his new program, Mass Construction, which I've had the immense privilege of receiving a copy, and testing for him. 1) Josh didn't ask me to post this, 2) Josh came out of nowhere and offered this plan. I don't know either man, I was shocked.
Writing down workouts doesn't necessarily require much thinking, and the amount of people in this industry selling their services for twice their value, typing up the most basic Monday Chest, Tuesday Back, Wednesday Legs, etc. program is quite ridiculous. In this industry, the more jacked you are, the more authority you have, and taking advantage of young, small and insecure peers' money is a game. Not the case here. Knowing the guys over at MI40, it's to be expected anyways right?
The program is periodized in 2 phases, further broken into various cycles. Training AND nutrition evolve in parallel, setting you up for the most productive 16 weeks any PDF document could.
Execution notes, intent, tips, tempos, exercise rotation, progressive overload, all detailed more than you'd imagine. This is NOT another scam every I-competed-so-I'm-a-coach will sell you. I don't know how much Josh is pricing the program, but I can tell you it's probably worth more.
I can't thank Josh enough for all of what he's done for me, and would definitely recommend the program if you're looking for something to kick your ass, pack on muscle and grow a real nut-sack.
#progressiveoverload #logbook #pinkdumbbells #fortitudetraining #dothehardsfuff #gains #gainz #progress #progresspic #flex #flexing #flexfriday #mofivation #tbt #workout #bodybuilding @natural_bodybuilding_is_alive #bodybuilder #lifting #weights #classicphysique #train #muscles #back #chest #legs #shoulders #arms @cerealandsquats @thegainsmaker @ajmorris_ @jackthorburn2 @joshbridgman

Few pics from today's weekly check-ins. ~
Lat spread, transition, rear double bicep, and quads. I'm actually really happy with the shots and how they've improved in the last few weeks, because not only did the "pictured" muscle grow, but I can see more tricep from the rear top. Basic exercises that fit me, progressed steadily. ~
Significantly better sleep last night, which reduced cortisol and water retention a lot, just in time for the pics ha. ~
Wanted to also wish best of luck to all of the insane brits competing today accross the pond in the BNBF Finals, some of which I truly look up to (and they know it). ~
Now back to the daily box ticking, final week before SATs... Thank goodness.
~
#progressiveoverload #logbook #pinkdumbbells #fortitudetraining #dothehardsfuff #gains #gainz #progress #progresspic #flex #flexing #flexfriday #mofivation #tbt #workout #bodybuilding @natural_bodybuilding_is_alive #bodybuilder #lifting #weights #classicphysique #train #muscles #back #chest #legs #shoulders #arms @cerealandsquats @thegainsmaker @ajmorris_ @jackthorburn2 @joshbridgman

這顏色有點療癒
#pinkdumbbells

Installing muscles...please wait...😈
#chestday #bodybuilding #pinkdumbbells #powerstrengthgym #trainharder

Leg day but felt happy with how arms looked for once! Quite a hectic session as the fire alarm went off (at 5:30...) right as I was transitioning from warm ups to working sets... got it done though. Improvements!
#progressiveoverload #logbook #pinkdumbbells #fortitudetraining #dothehardsfuff #gains #gainz #progress #progresspic #flex #flexing #flexfriday #mofivation #tbt #workout #bodybuilding #bodybuilder #lifting #weights #classicphysique #train #muscles #back #chest #legs #shoulders #arms @cerealandsquats @thegainsmaker @ajmorris_ @jackthorburn2 @joshbridgman

Delts, lats, and a touch of biceps on the menu this morning.
I hate bragging, and saying this almost feels a bit uncomfortable, given I'm nowhere as experienced as most of you guys, but I've helped a small handful of people my age with questions they had, setting up a good training program etc.
The only reason I'm saying this is: teens, entering the gym, if you don't know much or are doubting yourself constantly, ask. Ask, ask, ask. People have a good nature, and will *most of the time* be open to answers, which will set you up for future success. Listen to podcasts, watch YouTube videos, explore forums and read papers - it'll serve you well.
All that being said, I have to point out how educated my gym goers seem to be in regards to training program, specifically bodypart prioritization. Eye training is something most neglect, and is only an afterthought. Developing imbalances is quite common, so I'd definitely recommend following their example and doing your sets of newspaper reading prior to all other exercises in the session. (Jk).
#progressiveoverload #logbook #pinkdumbbells #fortitudetraining #dothehardsfuff #gains #gainz #progress #progresspic #flex #flexing #flexfriday #mofivation #tbt #workout #bodybuilding #bodybuilder #lifting #weights #classicphysique #train #muscles #back #chest #legs #shoulders #arms @cerealandsquats @thegainsmaker @ajmorris_ @jackthorburn2 @joshbridgman

Clips, in order, are:
1- Seated dumbbell extensions, from yesterday, which I've been loving recently. Got 9/9/9/10, so depending on how I feel that day next session should be in the 14-18 range or just heavier.
2- Some advantageous post leg shots, from this morning. PR's have been flying up, which is great as not only did reps/loads increase but I'm fasted. On that note, I'm absolutely loving first thing training, neural drive is faaaar superior, and although at first you are a tad weaker, the focus and pumps are actually insane for me. Something to consider for future pre workout meal spacing. Post workout food goes down way too easily, a plus in my eyes. Now bring on the next 9 hours of classes followed by homework, "yay". #progressiveoverload #logbook #pinkdumbbells #fortitudetraining #dothehardsfuff #gains #gainz #progress #progresspic #flex #flexing #flexfriday #mofivation #tbt #workout #bodybuilding #bodybuilder #lifting #weights #classicphysique #train #muscles #back #chest #legs #shoulders #arms @cerealandsquats @thegainsmaker @ajmorris_ @jackthorburn2

Pics from post workout, and Sunday's checkins for more honest comparison.
You can have the most hardcore motivational quotes, but it'll never get as raw as PR'ing your way through a 2 hour leg day without music, sub 20% battery, and at rush hour.
#progressiveoverload #logbook #pinkdumbbells #fortitudetraining #dothehardsfuff #gains #gainz #progress #progresspic #flex #flexing #flexfriday #mofivation #tbt #workout #bodybuilding #bodybuilder #lifting #weights #classicphysique #train #muscles #back #chest #legs #shoulders #arms @cerealandsquats @thegainsmaker @ajmorris_ @jackthorburn2 @twigthetics @nick.berg

Entreno de porra terminado, dolor de cabeza brutal y algo de cansancio pero no ha salido mal. Empezando etapa nueva otra vez. Se van viendo resultados poco a poco... El objetivo es crecer y crecer, estoy obsesionado sí porque sin la obsesión no hay logros. Amo este deporte, lo vivo y pienso a diario y a todas horas, es algo que no puedo evitar y cuando tienes un sueño qué menos que intentar alcanzarlo. Buen domingo a todos. #fitness #fit #bodybuilding #bodybuilder #mrolympia2017 #armday #ink #training #mcfit #pump #flexin #dreams #GetBigOrDie #eatclean #traindirty #insane #daybyday #work #workout #pumping #selfie #instafit #obsessed #s4fteam #pinkdumbbells

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