Glitch's picture
Glitch
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+ 4 Supersets with resistance bands

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I just wanted to share a routine that has allowed me to take my physique to a different level.
Allowed me to obtain a different "look". Striations more abundant and vascularity more pronounced.
I use the resistance bands with several of my routines today I'm going to share my shoulder routine.

So I take a 30ibs resistance band and attach handles to each end. I begin with a pyramid superset in which i use the 30ibs band each set but go up in dumbbell weight each set. Doesn't take much weight guys if you do it 100 percent correctly.

Standing overhead dumbbell presses.
35ibsx 12 superset with seated overhead band presses. (can work standing as well...just stand on the middle of the resistance band and start pressing) seated you just run the band under the bench so it's even on both sides.
15 to 20 reps. 60 sec rest then 45ibsx 12 x 15 to 20...50x 12 x 15 to 20. Then 60x 10 to 12 x 15 to 20.
You will already have an incredible pump.

Then lateral dumbbell raises.
For these I use a 20ibs resistance band and dumbbells are anywhere from 15 to 25ibs. 12 to 15 x 15 to 20 lateral band raises.
Stand on the middle of the band...even on both sides. You will do these differently than proper dumbbell sets.
Arms straight out with a pronated grip then move your arms up and down as if you are trying to fly away. Constant tension should be applied.
3 sets of these super sets and now your shoulders are on FIRE....

Now front delts. Same thing. Maybe 20ibs dumbbells.
Stand in the center of the band. Superset the dumbbells with the bands doing front raises. Hands pronated. To add a twist you can do the bands with a supinated grip but I recommend dumbbells stay pronated.

Now for my rear delts I do bent over lateral raises. Dumbbells only.
My band is a little too long but you could absolutely use them if you had shorter bands or attached them to an object so you keep constant tension.
Now I always end with an exercise I call "pant pulls" sounds silly but if done properly you target what's a VERY VERY common underdeveloped muscle in your rear delts/back called the infraspinatus.
A thick triangular muscle that is also a part of the rotator cuff. This muscle gets neglected only because there are very few movements that can target it.
You strengthen and develop this muscle (picture illustration below ) and it will set you up to be way less prone to injury as well as if you have a shoulder injury already... working this can help dramatically.
So grab LIGHT weights. A couple 10ibs dumbbells...even 5 for your first time.
Stand and bend with your hands positioned at your side as if you are holding the sides of your pants and are going to pull them up. Elbows bent. Dumbbells at sides. Then go up and down as if you are repeatedly pulling your pants up.
Keep your back bent and SQUEEZE at the top of the contraction. 3 sets of 12 to 15.
It's awkward at first but once you begin to feel yourself doing it correctly a lightbulb will go off. I highly recommend using these as a part of any shoulder routine.
Start doing them regularly and you will thank yourself for it. It's also nice when that muscle begins developing. Your rear delts begin to take on a nice new shape.
Hope you all find this information useful.

Glitch's picture

I include pant pulls in every shoulder routine with all my clients. A lot of people don't know about how underdeveloped the infraspinatus is in most cases. Even in advanced bodybuilders. If you don't train it directly it simply doesn't develop very well. Can prevent rotator cuff problems

Makwa's picture

Bands do have their place in training. Nice hear it has worked for you.

eighty7's picture

They're good for recovering from an injury

Glitch's picture

No, that's actually the ONLY thing they have scientifically been proven to NOT be good for. Thanks for helping though.

BFG's picture

Thanks for sharing!
I edited your text. A block of bold blue unformatted text is very unpleasant to read. Also, your libra pondo abbreviation is wack - feel free to correct that.

Glitch's picture

Thank you for very kindly and softly telling me my post sucks . I couldn't agree more. I wish you would not insult my Libra pondo though. It's sensitive and is the only one I have.

BFG's picture

I am here for you if you need further assistance with formatting your posts in the future.

Glitch's picture

I believe you 100 percent...And I truly appreciate the literal FUCK out of that.

Blum 3