In the latest of his workout videos on YouTube, trainer Eugene Teo demonstrates three exercises which you can incorporate into your next shoulder day session if you want to build your middle delts.
He starts with the cable crucifix raise. Stand facing the cable machine, with the cables crossed in front of the body in a low setup. "This is one position which is quite undertrained," says Teo. "While we might access this range of motion in an overhead press, the weight isn't actively pulling you forwards, so it's not really challenging the mid-delt or stimulating it to grow." In each of these exercises, he suggests 8 to 10 reps, or a rep range where you're stopping just short of failure.
A Top Trainer Explains how to Deadlift for Max Hamstring Gains
Eugene Teo breaks down a simple RDL adjustment that will light up your hamstrings. Very often, when people do Romanian deadlifts, their glutes become the main drivers of the exercise. But the movement is meant to challenge the hamstrings, too, and Teo's tweak can help you feel a more pronounced hamstring burn. "Instead of pushing your hips back, push your hips back and up," says Teo. "This cue creates more of a tilt to your pelvis that will stretch out the hamstrings more. You might not be as strong or be able to get as low, but your hamstrings will be working a lot harder.
Once you start to fatigue and approach failure, Teo recommends a mechanical advantage drop set of kneeling cable raises: change your body position so you are now kneeling and facing away from the cable station. "We've already hit our failure points in the first position," he says, "but by changing position, we put our shoulders into a range of motion where we no longer train them in their fully shortened overhead position, but more so in their lengthened to mid-range positions."
When you begin to reach failure in the kneeling position, rise up and continue with standing cable raises to finish the workout. "It allows for a little extra momentum and assistance to be generated from other muscles... which at this point is fine as it's helping us get a few more reps out in a safe and controlled manner," Teo explains. "Most importantly, it's manipulating how the cable provides tension to our shoulders." The upper and lower ends of the movement are de-loaded here slightly, with maximum tension occurring in the middle, where the mid-delt is most capable of producing force.
Trainers Say You Only Need These 4 Easy Exercises To Improve Hip Mobility
Say sayonara to back pain—and get ready for PRs.So what is mobility exactly? “Mobility is having control throughout one's available range of motion,” says certified physical therapist Grant Yoder, DPT, of Indiana Physical Therapy. It's key to performing your best in all your active pursuits. “Without the prerequisite mobility, we are missing out on being able to become as fit as we are capable of,” says Yoder.
"Rest as long as you need to, to feel like you're able to give another honest effort," he adds. "Probably around one and a half to two minutes... If you're doing three rounds here, you're technically doing nine sets. But this allows you to use less overall load whilst getting even more stimulus than you normally would."
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