(Untitled)

[ronin_61]

deltoids

warm up
later raises

military press
1. 45 X 20
2. 95 X 15
3. 135 X 12
4. 155 X 8
5. 145 X 8

seated DB presses
1. 60s X 12
2. 75s X 8
3. 30s X 17
4. 30s X 17

lateral cable raise
3 sets - 30 lbs X 8

upright rows
4 sets 40 lbs X 15
1 set 70 lbx X 8

bent-over lateral raise
4 sets 10s X 10

Comments

[akeshi]

what is the advantage of doing the weight in that increasing/decreasing order? scientifically, that is.

[ronin_61]

for me in that case the advantage was for feel, muscle burn.. i wanted to really rag my delts out so i went lighter weight for faster and more reps. the higher weights are very slow and controlled, and the when i use lighter weights the movement is more explosive... i get a better burn and it better fires off the slow and fast-twitch muscle fibers for better over-all gains

helps to build muscle endurance and strength rather than just strength, for example power lifters have awesome strength but pathetic endurance.

and in my opinion switching it up helps achieve hypertrophy

[akeshi]

aha...

i'm looking to increase my virtical jump (i'm about 4" off from being able to dunk on a 10' goal). what would be the most effective way of working those fast twitch muscles in my calves?

[ronin_61]

vertical leaps from tip toe.. if you think you can do it safely id recomend doing it off a step where you can bring the heel of your foot past parallel and then jump from that extended position, and calf raises performed very quickly but controlled, either with bodyweight on a step or at a seated calf machine