Shoulder training

Dear BBQ,

Everyone wants bigger shoulders, right? 

In the quest for shoulder size many people hit just about every type of inclined and vertical press that you could imagine. The only problem with that approach is you end up looking like a neanderthal with huge front delts and pathetic rear delts. Plus that approach doesn't train the traps which are currently my favorite muscle. 

Don't get me wrong, pressing is good, in fact I did 15 sets of presses this morning, but its important to stay balanced. *cue in awesome music* Say "hey" to the snatch grip high pull! 

In set up and motion range the SGHP is similar to the inclined row, but instead of slowly going up and down you jerk the weight up and catch it on the way down. Technically this is an Olympic lift so its not meant to be high rep, the most would be around 5 reps, but it will destroy your traps and deltoids like none other. Drop-set it and prepare to cry in agony, or superset it with a medium weight inclined row (shoot for 8-10 reps) and you can practically see your shoulders growing. 

This would be incomplete without mention of the face pull as well. This exercise targets rear delts exclusively. Start by facing a high cable with a set of ropes attached, grab the ropes and squat back as if sitting in a chair, but DON'T ACTUALLY SIT IN A CHAIR THAT WOULD RUIN THE WHOLE POINT. ;) 

Slowly pull toward your face, keeping the elbows up, till your hands are near your ears. 

Release back slowly.

This can also be done just pulling to your chest, but in my experience its usually necessary to anchor yourself to prevent sliding across the floor because so much weight would be used. 

Its hard to envision an exercise based on words alone so just google it and watch a video about the face-pull if you are confused. Or ask me to demonstrate.  

Ryan

To X or not to X

Should I do P90X or just stick to lifting weights?

Dear BBQ,

Technically P90X includes some weight lifting, it just also has many other aspects. But is it the best option for fitness? 

The answer to that question really depends on your definition of fitness and what your goals are. If you want to be "cut" and trim but not necessarily very big it can be the perfect program, provided you switch things up occasionally, however if you want any serious size then you have to spend some bonding time with heavy bar bells and a bench/squatting rack. 

I did my time as a P90Xer and in those 3 months I saw great improvements, but then I took the principles from working out P90X style (no rest, fast sets) and used that with compound lifts to great effect. P90X does have some weak spots, such as the enormous amount of light ab work and no heavy work, plus it forget about the traps, and your chest will never get big using only push-ups.

My advice is this: 

1. Find a good regular routine that you can do consistently and hits the whole body.

2. Do said routine until plateau out.

3. Do P90X.

4. Go back to the real heavy weights and repeat.