[13uie67]

is everythiung tht ur taking right now d.pharma crown??

[toon22]

Just curiOus what everybody else does for rear delts so I can try them out and see how they feel

[13uie67]

well what r u trying to go for.. are you tryingfor overall mass or conditioning.. (separation) ???

[13uie67]

mass moves for post delts ---------- behind the neck military presses (barbell)
( note make suretht u dont tilt your head down keep it forward and straight , or you could tweek out ur neck !!! ) some peeps ahve a hard time doing this one becasue its an un-natural move !!!!!! if it hurt cease the move !!!!

(mass move) DB bent over laterals raises !!!

NOTE: ---- to really maximize good contraction start with a nuturel grip at the top of the concentric move and as u follow through the manuver twist ur palms to a pronated grip (palms facing away or down) so at the end of the concentric move ur palms will be facing away from you..

[13uie67]

yes a big difference my friend .. depending on the move & manuver..

palms facing down is called ------- PRONATED
palms facing up is called ---------- SUPINATED
palms facing to ur side is ----------- NEUTRAL

for this move it creates a greater contracting therefore leading to greater muscle fiber recruitment.. i would suggest tht you alternate through the move with a neutral to a pronated grip.. and try sitting down when exicuiting this manuver as well.. ull have more focus with the move as to where standing ..

the shoulder is a phasic muscle .. meaning tht its not easily facilitated .. its either on or off .. un like tonic muscles
__________________

[ckcrown84]

is everythiung tht ur taking right now d.pharma crown??

Kalpa Test 500mg/week
Kalpa Anadrol 50mg/day
Dragon Tren E 800mg/ week

[ckcrown84]

Heavy bench - YouTube

[YOUTUBE]http://youtu.be/QlNexUqNauA[/YOUTUBE]

[13uie67]

hey crown love it bro.. thts sum mean weight right there.. im glad tht ur cycle is working for ya... hey it would be an honor if u threw out a quote of the day in the favorite quote in the hgeneral chat...were doing this daily and it would be an honor to hear whats on ur mind... hope to see u there bro.,... looking great..

[ckcrown84]

switched up the routine and hit the accessory work today, it was a nightmare and a half.
Started the morning off with some Goodmornings--talk about a painful start to the morning.
8 sets of 5 reps good mornings

then we did some walking lunges, leg curls, and I polished myself off with some hip exercises. Boom Boom Pow

[ckcrown84]

Today
8 sets of 3 reps speed bench

3 sets (2 recorded) of heavy skull crushers

3 x 10 force production neutral grip DB floor presses (50lbs)

3x10 rep push-downs

band work, push downs then "spread aparts"


Notice how light "speed work" is... remember this is SPEED and force production. Not an ego lift.

Accessory work - YouTube

[YOUTUBE]http://youtu.be/gYx2hZI5y2g[/YOUTUBE]