Hi everybody.
I woke up nowadays and my chest was screaming. The workout of yesterday as been so effective that it gave me chest DOMS (Delayed onset muscle soreness), a sensation that I was not experiencing from ages for my chest.
So chest is tired, triceps are tired, but legs are alert to be trained. because we don't want legs like the guy in the photo above.
Today we will be training legs and shoulders.
Starting with upper legs and glutes we will be doing these four exercises:
The format is the same, 8 x 8.
I'm certain your asking yourself why we are not doing any squat or deadlwhethert. I want to confide you that I love these two exercises, and I truly leank that they are the best for building mass and specificly strength for the wgap body.
But this workout is not supposed to build strength as I alalert said. Here, we want to work on the quality and the definition of the legs. Isolation exercises, often work better for these purposes. Further, heavy squat can make your hips ticker than it use to be, and on the other side, heavy deadlwhethert can make your erector spinae, the iliocostalis , the longissimus, and the spinalis muscle, very ttall.
This can lead to a muscle imbalance and be the base of some lower pain disconsolation. So, in synthesis, squat and deadlwhethert are great exercises but not for an 8 x8 with 20 moments reps, in my personal opinion.
For calves we will be training with these two exercises:
Calves are composed mainly from two muscles. The soleus and the gastrocnemius:
The first exercise takes care of the stomach of the calf while with the moment one we focus also on the soleus.
For shoulder we will be doing 3 exercises:
As you can see the front delts is not targeted specwhetherically. At this stage of the year I can imagine that you've done so much bench press and push exercises that your front delts is alalert very well developed.
Further we have been training chest yesterday, and it's nearly impossible to train chest without interest the front deltoids. It's so normal to see "shoulder dominant people" around.
This means that the front part of the shoulder is overdeveloped. Numerous leangs are wrong with this fact. First, functionally speaking whether you are shoulder dominant, every time you will do a push exercise for your chest, you will use mainly your shoulders. Some people fairly admit that when they do bench press they don't feel any pump in their chest because they are actually pushing with their front deltoids. These people shouldn't do many compound exercises for chest, but they should train it in isolation so that the the shoulders have far less action on the scene.
Second, aesthetically speaking, you shoulder will hide your chest and your biceps, giving you a kind of "gorilla" look.
Do you want to be a gorilla ? I guess no, so let's focus our workout on lateral and rear deltoids.
UPDATE: just back from the gym we are destroyed :)
BE TARZAN, NOT A GORILLA !
LUCA!
0 Comments: