Comments on: The Ultimate Deltoid Workout

By: Chas

Chas — Fri, 09 Apr 2010 00:32:20 +0000

So I just did this today. Wow! My shoulders havent burned that bad during a workout in a long time. I am sure that they are going to be really sore tomorrow. Looking forward to the new book Mark.

By: Mark McManus

Mark McManus — Thu, 08 Apr 2010 18:38:55 +0000

@Keith. Yes but you’ll need to see the New T.A. to fully understand it.
@Sam. That’s fine
@Rob. Sorry I won’t have it done by Sunday. But definitely within the next 2 weeks.
@Farley. Great to hear man. Keep it up!
@Xero. It’s still a compound movement since there’s movement at more than 1 joint. I like the smith machine for this because the pre-exhausted lateral head can make it difficult to balance a free barbell. Yeah, within 2 weeks man.

By: XeroReality

XeroReality — Thu, 08 Apr 2010 00:40:45 +0000

So, you think Smith Machine Overhead Press will be more effective after a set of lateral raises? It does make it more isolation than compound, but like you said since the shoulders are already fixed you might not have the same strength and balance with the weight. I don’t wanna ask anymore questions since it will all basically be included in the new THT 3.0. But I also want to know if you have an estimate of its release? I’m still 4 weeks away until I finish my cycle so no rush.

By: Farley

Farley — Thu, 08 Apr 2010 00:12:36 +0000

Mark. Dude.

Just finished this shoulder workout and my delts are f***n’ blitzed! Awesome shoulder workout, man. Works exactly as you say. After the set of LR, my anterior and posterior delts pushed through the OP for sure, but my lateral delts were ON FIRE by the end of the first OP set. Wicked!

Thanks man,
Farley

By: Ted

Ted — Wed, 07 Apr 2010 07:17:22 +0000

Hi Mark/everyome,
First of all-Mark this site is awesome. Total Anabolism makes so much sense-I’ve made my first muscle gains EVER in the gym and I’ve been going for years!
Am just a bit confused (if you or anyone else can explain) regarding how many sets to do. Is it one set of LR+OP,2 min rest, LR+OP 2 mins rest, LR+OP and the shoulder workout is done? I think that’s what you mean and I’m just being dumb.
Thanks once again for the great site.

Ted

By: Rob

Rob — Wed, 07 Apr 2010 03:38:10 +0000

Mark you keep talking about this new THT Total Anabolism E-Book you are putting out…. STOP TEASING and release it into the wild already lol…
I’m starting a new cycle on Sunday any chance you’ll have it out before then? =)
Also will there be a nutrition section with the GLAD diet involved?

By: Sam

Sam — Wed, 07 Apr 2010 02:18:48 +0000

*Correction (SHORT 3 to 5 Week cycle and NOT 55 :P..)

By: Sam

Sam — Wed, 07 Apr 2010 02:17:47 +0000

@Mark Thanx a lot. The machine in our gym is “Body Solid”. Met a guy working out there and he suggested the same workarounds! The fun part is he told me we HAD free weights in the gym, but someone STOLE them – sick ppl!
I’m burned out after y’day’s routine – need to layout the plan for TSPA i bought from you and get all supps + whey + creatine in order. Plan to start with a SHORT 3/55 WEEK trial cycle. This is the FIRST time ever I’ll be doing such serious weights, so trying to take it slow. Would that be ok or would it defeat the purpose?

By: Corey

Corey — Tue, 06 Apr 2010 23:55:12 +0000

Hey Mark,

Should we do multiple sets of this pair (LR + OP = one set x 3). Like one LR, one OP, count that as a single set, and do three sets?

Corey

By: Keith Davis

Keith Davis — Tue, 06 Apr 2010 16:32:50 +0000

Hi Mark
Where to start…
A few questions, if I may Mark.

1 – Is that your shoulder session, just the two exercises?

2 – Do you think that the barbell press is better than dumbbell press.

Much appreciate these videos and all your hard work.

By: Adam

Adam — Tue, 06 Apr 2010 13:56:30 +0000

Admittedly my delts and shoulders are probably my worst area for training. I’ve become more diligent in working them lately, but aside from the reversed 2-in-1 pec deck for posterior delt and upper shoulders, I’ve been lacking a proper all-in-one for my delts. Now I’ve got something else to smash my shoulders with to go along with my well-worked traps!

Thanks Mark!

Adam

North Bay, ON, Canada

By: Dhruv

Dhruv — Tue, 06 Apr 2010 13:28:19 +0000

Mark,
I am only 16 years old and about half an inch short of 6ft. I want to be at least 6’1 or 6’2. Will any ofthese exercises stunt my growth?
Also I have naturally broad 39 inch shoulders so would further broadening of the shoulders make me look too wide and short?

By: Ekim

Ekim — Tue, 06 Apr 2010 12:07:35 +0000

yeah thanks mark, i’d get the shits working out so infrequently !
your fan base is building in sydney 🙂 can’t wait for the newest anabolism volume’s release

By: Mark McManus

Mark McManus — Tue, 06 Apr 2010 12:01:55 +0000

@Xeroreality. Seated is ok but you have to get under the bar at the top of the rep. When people are seated they tend to lean back and place more emphasis on the upper chest so watch out for that. Currently I am sitting at my Smith Machine For these. Because the path is fixed it helps a lot. The shoulders are already fatigued and it’s easy to ‘wobble’ because of that. The Smith really helps me out here.
The New THT is a different training system to the previous version. If I was doing the previous THT, I would still be using loose form. In the new version I am only introducing some ‘looseness’ towards the end of a set if at all.
@Vijay. Just download my free book, it’s all in there.

By: Mark McManus

Mark McManus — Tue, 06 Apr 2010 11:55:15 +0000

@Ekim. I like Mentzer but I don’t agree with this workout. It’s an update of his consolidation program. Firstly for reasons I outlined in my last post and secondly because the extended lay-offs are going to be too long for most people IMO. Muscle will atrophy if left untrained. However there is a time and place for this type of workout, which I’ll detail in the new Total Anabolism.
@Michael. No, we want to target the lateral head, so we need to raise out to the side.
@Rob. Well the reasons are detailed in the article. You should look at this as 1 set, not 2.
@Saul. For the current THT, replace 2 because although it is 1 set, it makes quite a large inroad into your strength. The New THT will be different though.

By: Mark McManus

Mark McManus — Tue, 06 Apr 2010 11:47:12 +0000

@Willrob. 1 set of LR followed immediately by OP, not multiple sets of each.
@Sam. You can sit at a smith machine for the overhead press. There aren’t many machine options for the lateral raises. There is a nautilus machine but it is unlikely that your gym has one. You could also use the cable crossover machine (floor pulley) to get it done to great effect.
@Tommy. Yes indeed. In fact I find it even better to take the soft attachment, normally used for leg abductions, around the top of your forearm and do them that way. You need a 90 degree flexion at the elbow though. (I may make a vid soon to demonstrate it).

By: vijay pandey

vijay pandey — Tue, 06 Apr 2010 06:59:57 +0000

Hi Friends,
My Self Vijay Pandey From Mumbai, Iam Trying to build my muscles but Un fortuanetly Iam not getting any Tranier, So any one can help me out from this…

how can i build the muscles, & can any one tell me the Step by Step Procedure to do the Exercise, because iam feeling iam doing something wrong….

so, Pl if any one have the step by step Procedure ebook of exercise, So pl mail me out, I have to do the exercise by day wise, 1st day what i have to do, 2nd day waht i have to do like this, to build the Strong & quickly Muscles,

Regards,
Vijay Pandey

By: Yavor

Yavor — Tue, 06 Apr 2010 06:39:12 +0000

Hey man – another benefit of this pre-exhaustion method is that it significantly lowers the weight in the compound lift. This is beneficial for some trainees, who shouldn’t strain themselves for health reasons (such as blood pressure, etc) – for example my friend and client Spas.

By: XeroReality

XeroReality — Tue, 06 Apr 2010 03:13:04 +0000

Also, sorry lol, do you stick with a more strict form now than MAX-OT/Jeff Willet loose-form? I mean, still relaxed, but more strict and not leaning forward with back so much. That’s what it looks like in the Lateral Raise video.

By: XeroReality

XeroReality — Tue, 06 Apr 2010 03:09:36 +0000

Do you think Overhead Press in a seated position would be better? It would be a more stable and balanced position instead of having to worry about moving around your body. Similar to how you compared standing barbell curls to cable preacher curls. But if standing overhead press is more effective, hell yeah I’ll do it. I’ll do anything.

By: Andrew

Andrew — Tue, 06 Apr 2010 02:40:44 +0000

I’d be curious to see what exercise(s) can be cycled in to replace these after 4 or so weeks… looks like I’ll have to try this this week.

By: Jonathan

Jonathan — Tue, 06 Apr 2010 01:58:12 +0000

How many sets of this should I do and what other exercises should I do on my shoulder day, if any. Thanks alot

By: Saul

Saul — Tue, 06 Apr 2010 01:52:55 +0000

How would we figure this into our THT program ? Would we replace two exercises for it, or since it is a superset, substitute one exercise with it ?

By: Rob

Rob — Tue, 06 Apr 2010 01:03:08 +0000

Could you give us the reasoning behind doing a superset? Doesn’t it take away from maximum output for the overhead press?

By: michael

michael — Mon, 05 Apr 2010 23:16:22 +0000

Awesome article! Is this exercise just as effective if I swing both dumbbells forward in front of the body instead of to the side?