Include these movements in your workout if you are desperate to pump up the deltas.
Do these movements on your shoulder day, or include them once a week if you prefer a mixed workout. Thibodeau claims that progress will be noticeable in 6-8 weeks.
Long static wiring
For this exercise, you will need a fixed and strong support on which you can hold on. Beams work well, but you can also use some kind of narrow opening – for example, between a wall and a cabinet.
Grasp the bars or stand in a narrow opening and try to spread your arms. Tighten at 90% of the maximum effort – so that the muscles tremble, and hold out for 30-40 seconds.
- Grasp the bars or stand in a narrow opening and try to spread your arms. Tighten at 90% of the maximum effort – so that the muscles tremble, and hold out for 30-40 seconds.
- Release tension for a few seconds. Do not relax at all – press somewhere by 10% of what was.
- Return to submax effort and hold for as long as you can. Work in this way, alternating between 90 and 10% tension for 120-180 seconds.
Why it works
In order for muscles to increase in size well, they need a stimulus – enough time spent under pressure. Moreover, the greater the tension, the higher the chance to include muscle fibers of the second type in the work – those that produce a lot of strength, quickly get tired and add well in volume.
Performing a classic wiring, you strain your muscles to the limit for the last 2-3 times in the approach. At this time, against the background of fatigue, the deltas have to “turn on” the maximum of fibers, but only for 1-1.5 seconds – at the top point of the repetition.
It turns out that you stimulate the muscles to grow in just 3-4 seconds per set. By working in static for a long time, you will increase the time of maximum tension to 100-120 seconds.
In addition, tense fibers will compress the capillaries in the muscle, slowing down the delivery of oxygen and the release of lactic acid. This, in turn, will also provide P. Krustrup, K. Söderlund, M. U. Relu. Heterogeneous recruitment of quadriceps muscle portions and fiber types during moderate intensity knee-extensor exercise: effect of thigh occlusion / Scandinavian journal of medicine and science in sports