Shoulder training for Men's Physique, after all this category needs it. We have a special guest for this video. - Talk to me, the best shoulders in Brazil!
- I saw his workout there, I scratched my head and said, "Shevi, honestly, I'm going to confess. " I must say that this is nonsense. Today we are going to start with the part of your shoulder that will attract the most attention.
- Stop a little. Do you understand. .
. - Yes! What did you do, Lalá?
Next, Shevi raised her elbow, and that is her movement pattern. He is doing it. And when you rotate, you bring the structure closer to the shoulder, and this cannot be good for your joint in the long term.
The handle keeps it firm and not broken. Hey brother. Improved.
Come on, we're doing the first series just to warm up. . .
Do you realize how you already supported here, again? Bring me that fist. - There, boy.
Go . -I thought he was going to train with me, You're just going to kill me, you son of a bitch. It's great that you train with someone who instructs you and understands you, because you have some peculiarities.
You realized that the wrist is a problem and the elbow position is a problem for you. But the bracelet is something I choose to do to give more emphasis to the shoulder. I understand?
When I do it here, it takes the tension off my shoulder. Yeah? No.
. . Everything I said in my videos, ignore it.
Leave your fist like this, you are straining this joint unnecessarily. If we think about a lever, this lever is bigger than this one, so here it tends to be heavier on the shoulder than the other way around. - Where I am?
- How much do you do in the lateral raise? He said he can do 20kg lateral raise. He won't even come close to that, you'll see why.
I'm going to bring you a 10kg weight now. and I already think it's going to be hard for you. - What is your plan for him, Lalá?
- The following happens, When we talk about Male Physique, we talk about an athlete who needs that big shoulder, and especially in these frontal postures, the more the shoulder comes out. laterally, the more you will be able to build that V so important for the athlete. This laterality here is extremely important.
That's why we are starting to train with this region, we are going to hit it a lot. Brother, next: I want you to put a little pause on top. And I do this here?
And you will maintain your posture, elegant posture. - In the club, right? - That's right, club.
The girl has passed by. Take a break. Yeah.
- Bitch! - It happened, boom! Posture, posture.
Go, hold it and come back. When you touch my hand you go up. Check it, bro.
Go Go! Plus one. Come on!
Yes. Put it on the ground. When the muscle shortens too much it reaches a phase that we call active failure, it is a phase in which it suffers a lot, so hypertrophy is intensely stimulated.
Here in this exercise, is when he is up here. If you go up and down, the law of gravity itself influences the weight, There's little weight up here. The weight fluctuates and these first few angles up here are slightly loaded.
- Good. - When you take that little pause, What did you feel? When you stop, don't you feel the muscle kick and want to go down?
That is what I want. My methodology has a lot of this. You will feel the muscle hitting you, wanting to go down and you holding on to it.
I want you to feel this in all repetitions. It's good. .
. Brother, now let's put one more stop there. First you saw that I put my hand here, when you stop, you go up.
The second puts a pause on top. Now I want you to go far when you go up. Stick out your chest.
That. Go. Achieves.
That. Come on! He reaches, touches and climbs.
Keep that stance, Shevi. Come on! Go, go, go!
- And there? - Wow, I'm ready to compete. - It hurts much!
- 10 kilograms. To put it plainly, my life is a deception. I wonder what your 20kg lateral lift will be like?
I do it well! I rotate my wrist because I'm training boxing, to strengthen it! - In this way, I felt much more.
- The thing is this: There is the right exercise and, in my opinion, the exercise is optimized, and I want to optimize the stop, I want to improve the exercise. - of what it can be. - Nerd!
Every day I go to train here at the same time. I need my back to grow a lot. The legs, a little egg.
Hey, do you know something good for the kids at home? When you train in the gym, To have beautiful legs, the golden secret is to lift them a little. Just so the girls see it in the mirror.
Seriously! Everything goes up here. You can give it to me now.
Ah, concentrate. Then concentrate. It's your last series like this.
It is the best series. This goes, goes far. Go far!
Come on, I'm with you. Hold your stance, hold your stance! Come on!
Two! Yeah. Speak English?
- No no? And why did you say yes? You're blind?
- I'm spending. . .
Damn! - Is that. .
. We worked well on this part, okay? What am I going to do with it now?
I'm going to change the angle a little so we can work a little. . .
- You are welcome. - Springfield Cemetery. A little further back, here.
- Later? - Let's work with them. - I didn't know.
- Do you see this region? - Let's get the job done here. - And now what did you focus on?
Now I was very much in the middle. Exactly where I sit. Is very good.
I knew you were good. A delicacy. Don't worry, we're just getting started.
I swore to him that he was going to train with me, then I was going to make the video "I killed Laércio in training" - Hey, AHHH - Gotcha! You will come here. I like to rest the side of the knee here.
I want you to be in exactly this position here. Here or here? Then, if you stay further back, you'll put a lot of pressure on your lower back.
Now he went and achieved it. It was, it reached. Without that swing there.
It is the muscle that pulls there. Go. Come on!
Plus one! - Yeah! - In it.
. . "No".
. . Brother, I need you to stay even more focused.
- Understood. I caught the vision. - I want your mind to think alone in that ray we are working on.
Not questioning your ability, but if you want to reduce it a little, feel free. - But if you want, it's easy. - Want to see?
Look how cool. This showed humility. She does lateral raises with 20kg, I put a 10kg weight on her and she didn't complain, she did it.
I took one that weighs 8 kg. and he told me "Brother, if you want to reduce it, the better. " In other words, there is no ego that says “no, I lift a lot of weight.
” We are building muscle. And I built trust in you, that's why I'm slowing down. But if I had trained with my friends, I would have done more!
- That's not? - AND. .
. Simply reinforcing. She went up, She will stop and go far.
It's not up there, it's out there. Go out. I want you to feel it here, oh.
- Exactly at that angle. - I got the full view. It already hurts.
So, still, weightless. When we work with free weight, this is gravity, this is the vector. If I put it in that position, the weight it will pull Here, he is applying force exactly to these fibers.
There's fiber there, just look. Here, fine. Under my finger, go.
This maintains your posture. Come on. Come on, I'm with you now.
I'll help you up, let you go and you'll stay there. I'll let it go, keep going. That!
Come on, 2 more. Come on. Trembled, huh?
Without rocking, there is no need to rock. I will help you. Go.
There, ah. I'm going to die. What have I done now?
I really focused. - in excercise. H e-He closed his eyes.
When you spoke, I was really scattered, and then you spoke and I thought I could concentrate more. - I had the vision. - There's something called "internal focus".
Science shows that if you think about the muscle you are working, you increase His encouragement was too much. What do you think about help now? Total top, you made me give the gas and I kept it here.
You saw that I held back for a second, but then I gave my best, and I felt a lot. This is the ideal help. I took it through the entire concentric phase, in the eccentric phase which is the coldest phase, I left it alone, and then the muscle - You suffer, you feel a little like that.
. . - But you have to try to hold on.
What's happening, Lalá? Do you have any comments for everyone, just everyone? Without Shevi knowing.
It's great, Shevi has great form, especially for his category, but he has a way of training, from what I've seen, is common. Possibly these things that I am giving him now will help him develop his physique to the point of becoming a more spectacular athlete. We are working with more awareness and direction, not just lifting weights, which is something he apparently did before.
I don't know how he trained. I'm going from experience here, but bro, he's a guy who gave you feedback, gave the order, he does it. Henchman!
- Brother, this is the thing. . .
- Don't talk to me. -He said it's difficult to lift your arm. - I can't lift my arm.
It is not false. Law of gravity, the force vector pulls downward. - Reflection, right?
- It's boxing! Pull it down. In other words, we had the greatest possible weight, here the greatest possible intensity.
I mean, We put the shoulder to work a lot, with a lot of load, with the muscle shortened. Now we will get The greatest load comes with the muscle stretched. We will change the vector to be able to intensify the work in another section - and shortening of this fiber.
- Easier then? No. Brother, next.
You will do a lateral raise. Get it now? What weighed a lot here now weighs a lot down here.
I'm just here to explain to you. We will intensify this initial part of the movement. I want you to pause here.
- Go up normally. . .
Is it heavy? Heavy. - OK.
. . That's it, man.
How many kilos, man? He's done with me - Weakness! -Then he comes back and stop here.
- You can come back more, okay, Shevii? - Go back further? That, and the posture, always.
Good! - Higher? - No, that's fine.
So, the ideal weight would be 7. 5kg, if possible. .
. Wait there. She is catching the movement, learning.
. . I think it's okay.
. . Drp.
Come on brother. Excellent, excellent. Extend it a little more down here.
That! Son of a bitch. .
. Oh, you're listening, right? Come on!
I forgot about the flap. Sorry, it's a joke. We are!
And the posture, always. Always posture. Come come.
Well, go! - Take off your doll or leave it on? - Save it, you still have it.
Two more, let's go. Plus one! Yeah!
Breathe, brother. - What is your car? Is it Tesla?
- Because? I was going to borrow it. I have to go to the event, how am I going to drive?
Why does the left hurt more than the right? Am I doing more wrong on the left? You may have compensated more for it, and now how do you focus?
-Do the same, he is suffering more. - I have it. The left He's not going up.
Even the law applies. One thing I did now, how I turned him back to the mirror to make one, - I noticed that the posture lost a little. - Totally lost.
What are we going to do? I put the strap there and the strap here. He will do both sides looking in the mirror, so you can have reference and control.
Look how Shevi has really great training awareness. She controls the descent a lot, she doesn't make the movement in any way. I want you to touch my hand and stay there for a second.
One. - Why a second here, Lalá? - Fuck it.
It's that same thing. But it is to intensify exactly the characteristic of what I want in this exercise. Nice brother.
Good. Go. I want you to notice the following: You will see how the trapeze is controlled, everything is ok.
Movement only in the shoulder. A second in my hand. There.
As fatigue builds up, you will begin to notice that the trapeze begins to help you more as it comes. Look at the trapeze, how well it is helping him. Plus one.
Yeah. We're putting the deltoid to work, and what muscle will help you when the deltoid is gone? The trapeze From my point of view as a coach I look at where he's going to start to fail, where his body is going to start giving me signals that his shoulder doesn't have enough strength.
more strength. I call this the compensation point. What are the compensation points in a side elevation?
Shoulder girdle and trapezius. And we began to observe there to know when the body He tells me "Brother, I'm already dying here. " How's your shoulder there?
A lot of fatigue, that “I'm training” pain. - But it's local, right? - I can feel what you're doing.
If you were a pain in the stomach, I'd be a complete piece of shit. You know the worst here, when I put my hand here to make the movement. - It's not even painful, it's immoral.
- That's what we're looking for. In this exercise, put a lot of intensity at the beginning of the movement. Okay?
Perfect, man. You're feeling exactly what I want. For the competition, all the fibers, this must be beautiful to make, eh, Lalá.
Come on. Come on brother. Posture, man.
There. As long as his trapeze doesn't take up too much of his work, I'll let him go. Go.
No, not like that, man! Come on, we're just playing so far, we've put 9 series aside. We put 3 here, 3 a little further back, and 3 with a different force vector, that is, there were 3 completely different lateral elevations for his muscle.
Now let's add more metabolic stimulation to his shoulder. A higher volume of repetitions. I need you to do a perfect move and stuff, but we We are not going to take these breaks, we will do it immediately.
Let's go 12, let's go 8 and then, then, 5. He's going to do 100 reps, but I can't tell him, otherwise he'll change. I don't know what he said, but I'll do it.
Of course. - How many there are? Without counting?
- Just do what I tell you. - Come on brother. - Can you swing?
A bit. Two. .
. Drp. Go Go.
Now it sways less and the weight is lighter. Go, go. The change.
Come on brother. 40, come on. 41, improves posture.
To be continue! [intimate sounds] Rest 10. - That?
- Increase the weight, rest 10. - Oh my God. - 8, 7, come back here, man.
6. . .
- I am resting. - 5, 4, 3. .
. 2, 1. Okay, come on brother.
Come on! - Let's go. .
. - 1, 2. .
. Go away, damn it. Go.
Plus one. Break 10. Only 10!
- 3! Go! - Can you, 3 seconds have passed, leave?
Ah, you know how to count. Did you put it there? You will rest 10 now, and then the next one, you will as fast as you can.
As fast as you can. Whoa, quick, quick! Fast fast fast.
Come on brother. Come on! Faster.
Are you sure this is fast? Come on man! Go, brother.
Speed up, let's go! Speed up, man. Go!
Go Go! Let's go, let's go, let's go! Go!
Go! Go! Two.
. . Yes.
It is light. Come on, I want more. There's no more?
What is the idea of this last stimulus, it is a different stimulus from the entire training. The more variations The more stimulus you give your muscle, the better. We apply stimulus with greater load to the muscle at first, then we adjust it, changing the direction of the fiber, adjusting the vector and now We came with a larger volume.
I said 100, he did 120 reps. - Did you count the repetitions? - How does it count?
Five zero! The best shoulder workout of my life. Speaking clear.
- Different, right? - I swear, it's not 'cause I'm in the video. I have never felt my shoulder like I am feeling it.
- And we only did the side. - No worries, we'll do it later. You are following the training only on the side delts, but brother, the back of the shoulder is missing, which is what makes the shoulder have more volume.
laterally, this region here. Then do the following, in this video, there is exactly the training for this region. Click there.
