You can google all you want, but there is not a one-size-fits-all answer to the popular question of “how long should I rest between sets.” You’ll find plenty of recommendations — and plenty of people who claim to have the answer — but it varies dramatically between different coaches.

When there aren’t hard-and-fast rules, common sense can guide you in the right direction. Here’s our common-sense recommendations.

Be Flexible With Rest Time

If you’re doing a follow-along video workout, like in Fat-Loss Extreme For Women, Fat-Loss Extreme For Men, MOVE,  our Facebook groups for men or women, or in V-Shred University, a good plan rest as however long the coach in the video tells you to rest.

But even these rest times aren’t set in stone. If you’re one round in and you feel like your heart is in your throat, or you’re about to lose your lunch, just pause the video and rest a little longer. Don’t worry, doing this won’t sabotage your results in the least!

Now, suppose you’re following one of our gym-based programs, like Clean Bulk. In that case, our suggestion is that you rest about 60-90 seconds between sets of weighted exercises. That’s long enough to catch your breath and let your muscles recover, but not so long that you’ll totally cool down.

Again, this can also be altered to your fitness level. If you need to take a bit longer, like 2 or 3 minutes, and it will help you bring more intensity or lift more weight on the next set, that’s fine.

That said… it’s important to use your gym time as efficiently as possible. If you need to rest a little longer, take it, but only if you REALLY need it. Otherwise, get off your phone, stop socializing, and get to work.

Don’t sell yourself short, but also listen to your body! Recovery both in and out of the gym is crucial to seeing results! So take the time you need!

And if you find yourself struggling during your workout, that’s where the best workout-boosting supplements can be your best training partner. Consider pounding some Sculpt Nation PRE 15-30 minutes before a tough workout that, or supplementing with some intra-workout “fuel” in the form of Sculpt Nation BCAAs while your lift!

Let The Experts Help You

If you’re completely puzzled by rest times, if you are pushing hard enough, or by how to train for your goal of weight loss or muscle gain, you’re not alone. So let us help you!

V-Shred has a team of of highly qualified coaches who create customized workout programs and diet plans for thousands of people every day. This is what helped them build the bodies they’ve always wanted — and figure out the right way to train to keep those results once they earn them!

Click HERE or email coaching@vshred.com to finally start getting some answers to your questions.

The post How Long Should I Rest Between Sets? appeared first on V Shred.

We have a full shoulder workout that is the perfect combination of compound low-rep strength exercises and some higher-rep pump movements.

The way this workout is structured… your shoulders will be ON FIRE!

Just remember: if you are looking to build your dream physique, you have pay some attention to ALL muscle groups! You can dial in your entire training week with Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest and/or steady-state cardio
Thursday: Ultimate Leg Day
Friday: Ultimate Shoulders
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

This is actually Vince’s current shoulder workout, so instead of just filming an instructional video, he let the cameras roll during his last lift and gives some technique pointers between sets!

This video would be great to check out before you attempt the workout on your own to make sure you are doing each movement with proper form and to learn a little more about why Vince includes these specific exercises for strength and hypertrophy! It’s always a good idea to know WHY you are doing what you are doing, and Vince breaks it all down for you! 

ULTIMATE BOULDER SHOULDER WORKOUT

A: Seated barbell dead-stop shoulder press 5 sets, 5 reps (2 minutes rest between sets.)
B: Standing dumbbell single-arm shoulder press 4 sets,10 reps (1 minute sets, no rest between sets.)
Superset
C1: Dumbbell front raise, 4 sets 12 reps (no rest)
C2: Barbell bent-over rear delt row 4 sets, 12 reps (1 minute rest)
D: Dumbbell lateral raise 1 set, 6-8 reps, then run the rack

Let’s get to building some BOULDER SHOULDERS!!! 

Before any lift, but especially one like this where you will be pushing some heavy weight, you need to do a proper warm-up. It doesn’t have to take long! Just 5-10 minutes of movement, walking, and some shoulder circles or other joint mobility work can be enough to gets blood flowing to the shoulder and get your heart rate up just a little bit.

Do it while you’re waiting for your pre-workout to kick in, then hit a couple of lightweight sets of your first movement in the workout, and you’re good to go!

Here are some crucial cues to keep in mind for each movement…

Seated barbell dead-stop shoulder press

We are starting off with a compound movement. The goal for this first exercise is not a lot of volume but a lot of weight.

The “deadstop” shoulder press is a little different than your standard shoulder press. If you have never done these, they are great for explosive pushing.Typically with HEAVY pressing, you need a spotter, but you don’t need a spot with this style of press because you will be set up on a  smith machine! 

If done with PROPER form, this movement will hit all heads of the delt. It also requires the support of other, smaller muscles in your shoulders and even your core (so keep that stomach tight.) 

You will do 5 sets of 5 reps, with 2 minutes of rest between sets.Go as heavy as you can while maintaining proper form. Once you get to rep 3, it should be really tough, that 4th rep should be a struggle, and rep 5 should be failure. 

The biggest thing with this first exercise is to make sure you get in ALL 25 REPS. 

This may mean that you need to lower the weight for the last set. That’s fine! Don’t decrease the number of reps; just decrease the weight.

Standing single-arm dumbbell shoulder press

For exercise two, we are doing another compound movement but with less weight and more reps. This one is going to give you an insane pump. Consider yourself warned!

You will perform 4 sets of 10 reps with no rest between sides or arms. This means you will NOT be able to go heavy. So leave your ego at the door and focus on form. We are focusing on a slow and controlled tempo, so these sets are long!

If you think the first 10 reps are easy, just wait until set 2 or 3. No rest makes this exercise VERY DIFFICULT! You will most likely have to drop the weight toward the final sets. Don’t be shocked if you are struggling with 5-10 pounds by that last set! 

That’s OK! Remember, this exercise is purely for volume and keeping tension on the muscle at all times. 

Superset: Dumbbell front raise with barbell bent-over rear delt row

The previous exercise was one “constant” set. This one is a super-set, which is just two exercises back to back with no rest in-between the exercises.  

You’ll do 4 sets of 12 reps for each exercise, resting 1 minute between super sets.

First up will be the dumbbell front raise. With these, you will be focusing on reaching out in front. Don’t shrug your shoulders up or raise the weight past shoulder height. The goal is to keep tension on that front head of the delt!

Without rest, you will jump straight into barbell bent-over rear delt rows. Focus on pulling up and at an angle for these. 

Dumbbell lateral raises, “run the rack”

We are finishing up this delt destroyer with a lateral raise that will destroy the outer or “lateral” head of your delts. This is the area of your shoulder that gives you that much-desired wider shoulder appearance.

You’re only going to do one set, but it is a long, grueling set that will keep you going until you’re at total muscle failure and can’t get your arms up an inch! 

Start with a weight where you can go as heavy as possible for about  6 to 8 reps. Then just keep dropping weight by about 5 pounds, aiming for at least 5 reps with each lower weight. Do this all the way “down the rack” of dumbbells until you don’t have one single rep left in the tank! 

Again, we are not focusing on a set number of reps. It may be 30, it may be 100. It’s however many reps it takes for YOU to go to complete failure. 

When it comes to form on these, make sure you are lifting OUT and not just UP.

You will have a slight bend in your elbow, so a cue to help you out with that would be to think of leading with your elbows out. Only go to about shoulder height. No need to go higher, or you will just lose tension on the muscle. Also, try not to bounce. You aren’t working your shoulders when you do this.

Toward the very end, you may have a slight bounce as you are trying to force those final few reps to failure. But if you start struggling too much, that’s when you know you need to stop. 

The Perfect Workout for a Pre-Workout

Diehard bodybuilders and lifters know that shoulders love the pump to grow. If you are looking for a new way to challenge your shoulder workout and want to focus on building muscle size, expect to work through the burn! 

Want to really max out the pump? Then pound a serving of a quality pre-workout about 30 minutes before you hit the weights. 

Sculpt Nation PRE is an excellent choice. Our formula goes beyond a “jolt” from caffeine! It will no doubt give you long-lasting energy, but also has ingredients that will help you focus, pump out more reps using more weight, help promote muscular endurance, rev up your metabolism and allow for better recovery between sets. 

Adding a pre-workout to your supplement stack is just a bonus. Of course, you also have to eAT and supplement for your goals! You can find out how to eat for your bulking goals using the macro calculator in the V Shred app for iOS or Android.

Or if you want an even more personalized bulking plan, let one of our expert trainers build you a personalized custom meal plan to help you grow bigger, faster!  

Chasing muscle gains? One workout won’t get you there, but a full growth plan like Vince’s Clean Bulk will! This legendary 90-day program isn’t easy, but follow it to the letter, and you will see the scale go up–and need a new wardrobe!

The post Vince’s Ultimate BOULDER SHOULDER Workout appeared first on V Shred.

Bigger shoulders are not necessarily the same thing as broader shoulders.

You can have mounds of muscle on your shoulders but still not have very much width, leaving you without that coveted v-taper.

Lack of shoulder width is usually because of underdeveloped SIDE DELTS.

The part of the delt that makes your shoulders look BIG is primarily your front delt. Building this part of the shoulder is a little easier to accomplish for most lifters.

SIDE DELTS are another story.

This is the part of the shoulder that will give you that sought-after wider appearance —  but it’s usually much harder to develop.

Only a few exercises bias this smaller and rather stubborn muscle, and most experts would agree…

If your side delts are lagging behind in development…
lateral raises are the best way to catch them up!!

Today we are walking you through **6 LATERAL RAISE VARIATIONS** to try out!

Yes, six!  Why do you need so many?

You don’t!!

These are just a few of the best lateral raise variations you can test out to see which YOU like the best!  None are any better than the other. 

The best variation is the one where YOU get the most mind-muscle connection and can really isolate the muscle! 

Try all 6 variations and then figure out which one (or two) is right FOR YOU! 

BEFORE WE DIVE IN … 

We want to quickly mention a few lateral raise misconceptions to be aware of so you can get the most out of whatever lateral movement you choose! 

• MISCONCEPTION: There is only “one” or “the best” way to do a lateral raise.
  
  TRUTH: There are MANY ways, and today we are showing you 6 variations. Ultimately, what you choose needs to feel good on our shoulders and allow your side delts to do all of the work without overly recruiting your traps or front delts. Each of these variations has a place in a training program. But ultimately, it’s what feels best for you! 

• MISCONCEPTION: Lateral raises are easy! I don’t need to be shown how to do them.
  
  TRUTH: Yeah, they look simple, and in theory they are, but it’s actually really easy to butcher this movement. Most people do them wrong. Today we will show you how to perform the lateral lift with proper form, so you are biasing only your side delts. 

• MISCONCEPTION: You need to lift heavy to get wide shoulders!!!
  
  TRUTH: You need to check your ego and go as low as it takes to do the exercise in a slow and controlled manner without bouncing or adding momentum from your legs, traps, etc. Five-pound raises done with proper form will result in way more side delt growth than throwing around 20’s with poor technique.

Now that we’ve cleared that up … let’s get to building some WIDER BOULDER SHOULDERS!!

Just remember — the shoulders are a tricky joint. Not everyone will be able to perform all six of these variations without some shoulder impingement. That is why we say none of these variations are “better” than the other. 

Also, keep in mind — lateral raises alone aren’t enough to help you achieve your dream arms!

• You must focus on FULL body training.
• You must figure out what cardio is best for your body type & goals.
• You must match your macros (fats, carbs, proteins) to your personal goals. 
• You must find a program that is sustainable long-term! 

But … 

Just like there isn’t a “one-size-fits-all” approach to building wider shoulders, there isn’t ONE diet or exercise program for everybody! 

We know it seems overwhelming. That is why we came out with a FREE QUIZ that helps give you answers. 

It is only 6 questions, and within minutes you will be given the best diet and training plan for your body type. 

You can CLICK HERE to take it … unless you already have all of that under control and just want some lateral raise variations….

If that’s the case … let’s get to it! 

Proper form is KEY to isolating your side delt. Make sure you watch THIS VIDEO for technique tips and to see how to perform all 6 variations with proper form.”

6 LATERAL RAISE VARIATIONS FOR WIDER SHOULDERS

1: DB Side Lateral Raise
Stand up with DB’s to the side of your thighs.
Slight bend forward (instead of standing totally straight up)
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not just up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – repeat. 

2: Seated DB Side Lateral Raise
Set up a bench in a totally upright position.
Sit back with your butt and shoulder blades all the way back against the pad.
Keep arms at a slight angle.
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not just up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – repeat. 

3: Incline DB Side Lateral Raise
Set up a bench at a slight incline.
Hold DB with your free arm and lean against the bench
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – do NOT rest – repeat.
Switch sides – repeat for the same number of reps. 

4: Barbell Side Lateral Raise
Same instructions as #1 using DB’s, except because of the size and shape of the barbell, you will need to do these one arm at a time.So, how are they different from a DB Lateral Raise? Using a barbell slightly changes the weight distribution, so (for most) it will feel totally different than using a DB. 

Stand in an upright position with a barbell at your side.
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – do NOT rest – repeat. 

Switch sides – repeat for the same number of reps. 

5: Cable Side Lateral Raise (in front of the body)
Attach a “handle” and lower the cable all the way to the bottom.
Grab with the arm furthest away from the pulley.
Slight elbow bend (don’t lock out your arm)
Focus on bringing your elbow out (*think reach out not up*)
Raise arm to shoulder height (keep elbow in line with shoulder.)
Lower to starting position slowly – do NOT rest – repeat.
Switch sides – repeat for the same number of reps. 

6: Cable Side Lateral Raise (behind the body)
Exactly the same as the previous lateral raise, except the pulley is behind your body instead of in front of your body! 

There ya have it…
Pick the one or two of the above lateral movements that you feel are the most effective for you! Include them in your shoulder days for at least 4-weeks, and you should get that outer delt head growing for a wider shoulder look!

— BUT DO NOT FORGET —
FORM IS KEY! FORM IS KEY! FORM IS KEY!! 

We can not emphasize this enough!! 

The lateral raise effectively targets the side delt and not much else, but ONLY when the movement is done with strict technique! 

You will NEVER experience your full side delt potential if you throw around heavy weight and rush through the movement. 

Here are some simple FORM TIPS to keep in mind …

• Lead with your elbows, and don’t jerk! Aim to only use the momentum from your shoulders and limit the use of your traps, legs, etc.
• Think of reaching OUT and not just UP as you raise and only go to about shoulder height.
• Don’t “pause” during the easiest part of the lift (the bottom.) If you are going to pause, pause in the lengthened position (the top.)
• Don’t let the weight “fall” on the way down. Lower slowly and controlled! Much muscle growth comes from lifting the weight up, but you also get some from lowering it back down!

If you’re trying to build broader shoulders ….
Take advantage of every part of the lift – all the way up AND all the way down. 

If you haven’t been able to get your shoulders to grow –  a slight change in the way you perform an exercise may be all you need! 

THAT SAID …
Don’t forget that you can’t just do lateral raises and expect your shoulders to grow! 

You’ve gotta hit all the heads of your delts, focus on FULL body training, and make sure you are providing your body with the fuel it needs to be able to grow lean calorie-burning muscle! 

Exactly why it’s so important to know your BODY TYPE!

For example, did you know that if you’re a naturally thin “ectomorph,” you probably have more narrow shoulders, which could make getting WIDER shoulders a bit more of a challenge for you than, say, an “endomorph?” 

The key is to not fight your genetics! You need to work with them! Learn more about how to better do that (for free) by clicking HERE! 

We hope you found these 6 LATERAL RAISE VARIATIONS useful! If you want more exercise variations like these for other body parts, let us know in the comments of the instructional video! 

The post 6 Lateral Raise Variations To Speed Up Side Delt Growth appeared first on V Shred.

When you think of a perfectly sculpted upper body, your traps probably aren’t the FIRST muscle that comes to mind.

Your traps don’t really need numerous exercises or dedicated days on your training block, but they should be isolated and prioritized! 

Bigger and stronger traps ….

• Help make your entire upper body look more buff.
• Are a necessity for a symmetrically sculpted upper body.
• Can help you lift more weight for other exercises.
• Are important for keeping your shoulders stable and injury-free. 

It may be basic and boring, but the standard shoulder shrug is king for trap development. 

There is a reason you see bodybuilders sticking to the “basics” (squats, deadlifts, curls, shrugs, etc.) over and over again….. basics always work the best!

So… definitely keep shrugging!

Today we want to show you an “upgrade” to the basic shrug that you may want to try if bigger traps are your goal! 

It’s a shrug variation you may have never tried before that could very well be what you need to incorporate if your traps aren’t growing or if you are just bored and just need a little something to spice up your upper body routine!

This exercise is also Vince’s favorite trap exercise and something he’s been including in his recent training phase.

We actually got the idea to tell you about this trap exercise and film an instructional video with Vince showing you how to do it because the number one question we’ve been getting this month is ….

“What is Vince doing to grow his shoulders?! They are getting huge.” 

You asked – we are delivering!!  

Any guesses what the exercise is? 

We already told you it’s not the standard shrug. It’s also not some of the other well-known trap exercises you may have tried. 

It’s not a Farmer’s Walk.
It’s not a Dumbbell Upright Row.
It’s not a Rack Pull. 

The HANG POWER CLEAN is the trap exercise Vince has been doing to build his traps and create the bigger upper body many of you are noticing. 

Consistently incorporate this one movement into your upper body days, and you should see some significant growth too!

FOR BIGGER TRAPS
TRY VINCE’S FAVORITE EXERCISE
– THE HANG POWER CLEAN –

What is a Hang Power Clean?
The hang power clean movement is seen a lot in CrossFit or powerlifting. It is essentially an explosive shrug. We like to call it a shrug .. but with a twist!

Think of it this way …

• Regular Shrugs are slow and totally controlled from beginning to end.
• Hang Power Cleans are much more explosive, allowing you to throw more weight than the standard shrug. 

How to perform the Hang Power Clean:
Start with a regular long barbell (like the ones you squat and deadlift with) on the ground in front of your feet.

Only use the bar for now. You can add plates once you have nailed your form.

• Grip at shoulder-width apart. If you go too wide, you will put too much stress on the shoulder. If you go too narrow, it will put way too much stress on your wrists. 
• Bend slightly at the hips and drive elbows up, going slightly above shoulder height.
  
• At the top of the exercise, you will “flip” the bar by rotating your elbows under the bar to catch the barbell.
  
• Slightly lower the bar back down.
  
• Repeat for the desired number of reps.

A cue that may help you out is to think or say out loud — BIG SHRUG – ELBOWS UP – FLIP UNDER!

If you are doing the Hang Power Clean correctly, you should get an insane pump after only doing a few reps!  

** If you are still having trouble nailing your form using the longer olympic barbell, you can always practice with DB’s or a pre-loaded shorter barbell until you’ve perfected your form.

What to avoid when doing the Hang Power Clean:
Sometimes when you google videos of people doing this movement, you will see them try to get a lot of momentum going.

They will bounce their knees and throw with their back and shoulders.

Don’t do this!!

Leave your back and legs out of this movement as much as possible. Your momentum should primarily come from your shoulders and traps. 

The HANG POWER CLEAN is an exercise that is difficult to learn by only reading about it. It is better to watch someone else perform one before you attempt to do it on your own.

Vince filmed an instructional video that breaks the movement down step-by-step!  You can watch it BELOW!

If you’ve been working your traps for a while and they aren’t growing….
TRY THE HANG POWER CLEAN!!

Just don’t forget the two most important things for any muscle to grow….

1. Make sure you focus on whole-body training.
2. Fuel your workouts through a diet that is best for your goals and body type! 

 You can’t only train traps, and you can’t out-train a bad diet. 

If you need help making sure you are eating and exercising for your goals and body type, we created a really short quiz to help you out. 

It is FREE and just 6 questions, so it only takes a few minutes of your time! You get your results as well as recommendations to help you get started INSTANTLY! 

Check it out FOR FREE … by clicking HERE! 

The post The ONE Exercise Vince Does For Bigger Traps  appeared first on V Shred.

Take a second and think about your shoulder workouts.

They probably include variations of shoulder presses, lateral raises, front raises, face pulls, rear delt fly, and upright rows.

Now, think about those actual movement patterns… none of them involve external rotation. 

This means you are missing out on training a MAJOR part of the shoulder that not only helps raise and rotate your arm but also stabilizes your shoulder joint.

We are talking about…The Rotator Cuff. Weak rotator cuff muscles can not only lead to injury… they can impact upper body progress.

To prevent injury and muscle imbalances, you should follow a well-designed program that involves a good amount of pushing, pulling… and rotating!

If you aren’t sure where to start, we have dozens of programs you can check out!

Before you select one, make sure you take this FREE BODY TYPE QUIZ first!

Training (and eating) for your body type will ensure that you achieve the best results in the fastest time! 

Whatever training program you choose to follow… make sure you are adding in exercises that strengthen your rotator cuff! 

We put together our TOP 3 EXERCISES…
That will isolate this under-developed area of the shoulder!!

You should train your rotator cuff at least 2-3 times a week until you have established better strength. After that, train them at least 1x a week. 

Remember that these muscles are small. Your rotator cuff is probably much weaker than you think. The goal is to strengthen them, so pick a weight that challenges you, but do NOT attempt to use heavy weight! Perform 2-3 sets of 15-20 reps. 

EXERCISE ONE: Side-Lying DB External Rotation

• Lay sideways on a bench. Your non-working arm can hang, or you can prop yourself up by resting your head on your hand/fist. 
• To get even MORE activation roll up a towel and pin it under your top arm … right in the area where your armpit goes into your ribcage. This helps minimize movement.
• Pull your shoulders back and down and keep them this way.
• Start with the top arm parallel to the floor.
• Keep the elbow pinned to your side. Do not let it drift, or you will use delts!
• Externally rotate your arm upwards.
• Return to the starting position.

If you feel any pain, do partial reps. You can later progress to a fuller range of motion.

EXERCISE TWO: Standing “Full Can” Raise 

This is a rotator cuff movement often performed in physical therapy when someone has already injured their rotator cuff. It is also great to strengthen and prevent injury. 

• Use light plates or DB’s.
• In a standing position, keep your arms straight and raise the weight in what is called a scapular plane – which is about 30 degrees from sideways. Do this with your thumbs up. Raise until you reach shoulder height – this is where the rotator cuff is most active. 
• Do not shrug your shoulders when raising and keep your traps relaxed.
• Keep your shoulder blades squeezed together and pushed down. 
• Briefly pause for 1-2 seconds and then lower to the starting position. 

EXERCISE THREE: External Rotation Press

This exercise will challenge and strengthen all 4 rotator cuff muscles.

• In an upright position, get down on one knee.
• Grab a cable or band that is set at shoulder height
• Pull back in a rowing motion with elbow kept at shoulder height.
• Hold for one second and then externally rotate upwards. Keep your elbow locked.
• Immediately press up into an overhead press. Pause briefly.
• Reverse the motion back to the starting position.
• DO NOT arch your back and keep your core tight.

Your rotator cuff is made up of several muscles and ligaments.. we are only focused on isolating three of them!

There is a very specific reason why! If you want to learn more about this, plus have a better understanding of the anatomy of your rotator cuff and how it impacts your upper body lifts check out this article! 

Shoulder injuries are one of the most common set-backs lifters experience!!
It is VITAL that you keep your shoulders injury-free!

Do not neglect these 3 exercises!
They will help strengthen your rotator cuff so that you can keep crushing your upper body lifts!

Do you currently do rotator cuff exercises?
Comment and let us know your favorite way to isolate them!
If this information is all new to you and you would like to see more videos like this… we’d love to hear from you as well! 

The post The Part Of The Shoulder You Aren’t Training appeared first on V Shred.

Chest isn’t typically a muscle guys overlook.

For the ladies… there seem to be misconceptions when it comes to training chest.

We will go over a few of those a little later in this article.

If you are neglecting training your pecs… You could be missing out on those sculpted shoulders you are working hard to build!

I’ve talked to many of our female clients that say it wasn’t until they started adding a chest workout to their weekly regime .. that they began to see sculpted shoulders.

This is because many of the exercises performed for chest hit the front delts pretty hard.

In this video, we go over how chest development plays a role in shoulder gains, give you some chest training split ideas, and the perfect chest workout that will place extra tension on your shoulders! 

Here are SIX exercises I would suggest for chest that also work the front delts.

Almost any chest exercise will hit the delts a little bit (mainly the front delts) … but the best way to target the shoulders when training chest … is going to be on an incline. 

Do these 6 Exercises as a stand-alone chest workout that will also hit your front delts hard…or pick a few and add them to your current chest workout. 

Incline Plated Bench Press (medium grip)
Instead of a FLAT bench press, you will want to do bench presses on an incline bench instead. This will put much more emphasis on the front delts. When flat, they are not activated very much. 

Incline DB Press
If you don’t want to use plates, you can also do an incline chest press with DBs and an incline bench. I like to do both. Starting with plated then moving to DBs. If you do both, you will probably want the weight to be lighter with DBs and heavier with the plated version.

When it comes to bench angle, you don’t want the incline to be too low. The incline for the DB version will be just slightly less than when using a bar and plates. You will do the same pressing movement that you do with the plated version. Make sure you go slow and controlled and really squeeze both your chest and your delts. 

Incline Reverse Grip Alternating Press
On that same incline you would use for the DB press .. or maybe even go one notch back .. reverse your grip .. palms facing toward your face .. and perform presses this way, alternating from one arm to the other. This will really work that tie-in between your upper chest and front delt. The key here is to really focus on squeezing at the top. 

Supinated Smith Machine Shoulder Press (or Barbell)
This exercise is known for delivering that “push-up-bra effect.”

Similar to the reverse grip DB Alternating Press .. by drawing your elbows forward, you are working the intended target…the anterior delts. To keep your triceps out of the equation, you don’t want to go anywhere near full arm extension, 

Low Cable Chest Cross-Overs
Lowering the pulleys to their bottom-most position shifts the emphasis to the upper pecs…which also means … your front delts. Lock your elbows in a slightly bent position and hold that arm position throughout the entire controlled movement. Really take a second to SQUEEZE your chest and shoulders at the top.

Bodyweight Leaning Dips
When you think of dips, you may think triceps. That is true if you stay in an upright position. Using an assisted-dip machine .. if you lean forward and dip .. you will be focusing on using your chest and front delts .. NOT your triceps. Make sure you lean and use mind-muscle connection! This is a great finisher .. you may only be able to get in 3 or 4. Just burn it out a few times at max reps! 

Chest Training Concerns (For Females)
I’ve heard many reasons why girls are fearful of training chest. Most believe they are gonna get these massive muscular pecs and lose their feminine shape.

This isn’t true. It takes lots of volume and lots of training time to develop that kind of muscle mass.

The solution isn’t to NOT train chest … the solution is the WAY you train chest.

Chest/Shoulder Training Split Tips
As you now know,  the chest and shoulder muscles are both used in many of the same movements. This is great for getting in some extra front delt training .. but it also means you need to be smart about your training split! 

Training chest and shoulders on back-to-back days may result in a decrease in performance in the muscle trained on that second day. You need to give them time to recover if training them separately. 

Let’s say you train Chest on Monday .. if your front deltoids are sore or fatigued from that workout … then the shoulder workout you initially planned for Tuesday will likely suffer. 

You will want to wait an extra day or two to allow your shoulders more recovery time before training them.

The same rule applies when training shoulders. Since you do hit your upper chest some, make sure and give ample time to recover before you hit chest.

Because these two muscles pair well together, for some of you, especially ladies not trying to BUILD their chest, it may be beneficial to train shoulders and chest on the same day. 

Since shoulders are your focus .. hit shoulders first .. then finish up with chest. 

On the flip side, if your chest is lagging or building a bigger chest is your primary goal .. you will probably want to perform chest exercises first if you combine chest/shoulder day. 

The basic rule of thumb .. whether training on the same day or splitting it up .. always train your weaker, or more desired muscle, first in your workout plan.

Training Chest Prevents Injury
Weak pecs can lead to muscle imbalances .. which can result in injury. 

Neglecting strengthening your chest could also result in posture problems. Rounded shoulder posture is a common sign of a shortened pec minor muscles.

So if for no other reason … get some chest work in .. to avoid imbalance and injury!

Give THESE EXERCISES a go…
you will no doubt see improvements in your shoulders!

If you want to get the most out of your health and fitness journey, you should be training and eating based on your genetics. 

The way you train and eat should not be “one size fits all”… it should be based on your BODY TYPE.

Check out this FREE BODY TYPE QUIZ! It will quickly tell you what your body type and instantly give you some tips to get started with a plan that is best for your body!

The post Want Sculpted Shoulders? Stop Skipping Chest Day appeared first on V Shred.

Ditch all the sit-ups and cardio in pursuit of six-pack abs… for a 6 pack of beer?

Spend Friday night AT the bar eating wings… instead of LIFTING a bar at the gym?! 

Uhh, hell yeah!!!

But let’s be real.

Is this body what most women REALLY prefer?

Even more .. is living in this body what REALLY makes YOU feel good?

We 100% support the fact that guys are confident in their not so shredded bodies, and that some ladies seem to love it. 

But the reality is… a “dad bod” could actually be really dangerous.

We are going to tell you why it’s bad for your health a little bit later in this article.

First .. let’s tell you how to get rid of it with a FAST and EFFECTIVE 30-minute workout! 

This workout will no doubt get you started, but of course, there is more to ditching the “dad bod” than exercising for 18-minutes a couple of times a week. 

The exact type of training that will be best for you will depend heavily on your “technical” body type. You are also going to have to fuel your body with a diet that is best for your genetics. 

Check out this quick body-type quiz. It will tell you what body type you have so that you can train and eat in a way that will help you get rid of your “dad bod” … faster!

Whatever “official” body type this quiz reveals that you have .. if you have a “dad bod” shape .. interval training is NO DOUBT one of the BEST WAYS you can train.

It shed pounds, raises metabolism, improves insulin sensitivity, and helps you hold on to any muscle you have… or are trying to build.

Try this FAST and EFFECTIVE 18 Min Dad Bod Workout

All you need is some free weights.

Pick a weight that you will be able to rep out for ONE MINUTE… but that still challenges you.

Try this 18 MIN DAD BOD WORKOUT – 30 secs each
Dumbbell Squat Presses
Squat Jumps
Dumbbell Rows
Push-Ups
Dumbbell Curl Holds
Close Grip Push-Ups
Dumbbell Reverse Lunges
Jump Lunges
Toe Touches
Russian Twists
Rest for 1 min and then repeat this 2 more times!

You. Are. Done… (sort of)
This workout is intense. Make sure you take at least 5 min to lower your heart rate with a low incline walk. 

If you have extra time, this would be a great opportunity to get in a little extra fat burn with some steady-state cardio. Kick up the incline to about 10 .. speed about 3.5 to 4.0 and finish things off with a 15 to 30-minute incline walk! 

DAD BOD may be a funny name but the real reason behind this body shape is NOT a laughing matter!!

The defining feature of a “dad bod” is a midsection with a little extra cushion.

You may be totally fine with having a  bit of a spare tire, but that big belly is most likely a type of fat that can be very dangerous to your health.  

It’s something called VISCERAL FAT.

This type of body fat is stored within the abdominal cavity, which means it accumulates around several vital internal organs.

Storing higher amounts of visceral fat can increase your risk of heart disease, type 2 diabetes, and cancer.

Laugh about the “name” all you want … but take getting rid of it seriously!

If you are ready to get rid of your “dad bod” for good, it is best to incorporate a full training and nutrition plan that caters to your “official” body type. 

Here is a FREE Body Type Quiz that will tell you everything you need to know to get started!

What do you think? Do you agree that “most women” prefer a softer body over a toned muscular physique? Let us know in the comments! 

The post Ditch The Dad Bod With This 18 Minute FAST and EFFECTIVE Workout  appeared first on V Shred.

If you want to have longevity in the gym and be healthy enough to train consistently and see results … you have to avoid injury.

DID YOU KNOW …  90% of gym injuries happen while using dumbbells?

We will never tell you to avoid dumbbells. We love them and use them in the majority of our training programs.

But studies have found that they do hold a higher risk of INJURY. This most likely is the case because, with dumbbells, movement is not restricted. If proper form is not used for the entire range of motion when using dumbbells, you are more likely to get hurt!

A low risk of injury is only one reason we love training … WITH CABLES! 

• They are a lot more fluid and smooth than free weights.
• They take NO set up time because you aren’t changing and putting weights away.
• They are great for isolation and for working imbalances with unilateral work.
• They help keep you injury-free because using pulleys means you don’t directly push or pull against the force of gravity like you do with free-weights.

Cables are a great choice for higher reps, isolation, and focusing on pure mind-muscle connection, which is exactly what we are doing in this killer workout.

But there is something VERY DIFFERENT about this workout. You don’t STAND UP!
That’s right…. you will lay down for every movement!

MOVEMENTS DEMONSTRATED IN VIDEO

LYING CABLE SHOULDER PRESS

LYING CABLE FRONT DELT RAISE

LYING CABLE REAR DELT FLYES

LYING CABLE UPRIGHT ROW

LYING CABLE LATERAL RAISES 

There is a specific purpose that we lie down during these exercises. 

Lying down instead of standing up will provide TOTAL DELT ISOLATION because you can’t use your legs or swing! You will have NO MOMENTUM! 

You will probably get a few stares, then people will want to mimic you, and may even ask how in the world you came up with this variation! Make sure you share the love and send them this blog or tell them about our YOUTUBE CHANNEL! 

ONE MORE IMPORTANT THING BEFORE YOU TRY THIS WORKOUT…..

YOU WILL NOT BE ABLE TO GO HEAVY!!! Don’t even try it!! If you try to go heavy, your shoulders will totally be taken out of the equation, and you will (at best) work your traps. 

There is a time and place to lift heavy … this workout isn’t designed for that.

Go lighter than you think and give it at least half-way through the set before you decide you are going too light, or increase the rep range.

Trust us .. you will feel the burn!

Throw these in on a lighter delt day or even do a couple of them as finishers on a heavier lift day. 

Remember that the BEST workout routine will incorporate cables, machines, and free weights. They all have their strengths and weaknesses, and having a plan that uses a variety of equipment, rep ranges, and heavy/light lifting is key for progress! We have a ton of ready to download programs that take all the guesswork out for you! You can check them out HERE!

But keep in mind that everyone needs a different training style and diet based on their specific body type. We have a FREE FIVE QUESTION BODY TYPE QUIZ that you will want to take before you start a plan! It will tell you everything you need to know so that you can see OPTIMAL results in the FASTEST time! 

The post AVOID SHOULDER INJURY WITH THIS CABLE ONLY WORKOUT – You Will Demolish Your Delts  appeared first on V Shred.

In this article:

1. Day 1: Chest
2. Day 2: Back
3. Day 3: Legs
4. Day 4: Arms
5. Day 5: Shoulders

5 Day Weekly Workout Routine

When I prescribe workouts for my clients, I always make sure I’ve done each and every one of the exercises as well as the routine itself to make sure it works the muscles I want to be working, to make sure it’s set at the proper difficulty, and to make sure I’ve done a run through for when questions arise. I do change up my workout routines from time to time, but in general, my weight training stays relatively consistent.

Based on the American College of Sports Medicine (ACSM) guidelines for resistance training, if you’re trying to gain strength or size, it’s ideal to hit each major muscle group at least twice a week. Major muscle groups include chest, core, arms, shoulders, back, and legs. Because of these guidelines, I have a couple of different routines I go through. Below is one of my primary weekly routines.

Know a simple trick to get workout motivation in the video below:

In addition to my weekly routine of weight training, all of my lifting is followed up by at least 20 minutes of cardio. I’ll generally do HIIT training if it’s only 20-25 minutes of cardio. Anything that hits 30 minutes of cardio generally entails more steady-state cardio. I aim to get at least 2 miles on the treadmill during my cardio sessions.

Complete this weekly routine, take your supplements, and watch your body put on muscle and lose body fat week by week. Tell us about your journey in the comments below.

UP NEXT: Best Sore Muscles Relief Techniques You Can Do At Home

The post Primary Workout Routine From a Pro | V Shred Fitness appeared first on V Shred.

Every serious fitness buff knows that thick and strong trapezius muscles are important for strength, function, and aesthetic. So, here’s everything you need to know about the best collar muscle workouts.

Top Two Traps Workout Moves for Thicker, Stronger Shoulders

Why Are Trap Muscles Important?

The secret to creating a well-proportioned upper body is to exercise each muscle group individually. For example, many shoulder exercises hit your traps, but they’re not nearly enough to build thick trapezius muscles.

That’s why you need to incorporate isolation exercises that work your traps specifically. Here are two of the best traps exercises for you to do:

1. Dumbbell Shrugs

Dumbbell shrugs are simple isolation exercises that solely work your trapezius muscle group. However, take note that this collar exercise with dumbbells will only be effective if you contract and squeeze your trap muscles tightly to the back, not the front.

• First, grab a pair of dumbbells and let them hang at your sides. Also, make sure to relax your arms. This will be your starting position.
• Next, keeping your elbows at your sides, slide the dumbbells up by shrugging your shoulders. Contract your traps at the top and squeeze all the muscles behind your neck, then slowly let the dumbbells down to the starting position.
• Do 4 sets of 15 reps.

Tip: You want to pick a weight you can freely control. The most important parts of this exercise are the full stretch at the bottom and the tight squeeze at the top.

2. Machine Face Pulls

Machine face pulls are great shoulder collar exercises for beginners that allow isolation of the traps. The idea is to stand in front of a high-pulley cable machine with a rope attached to it and to pull it using your traps.

• Roll the shoulders up, point your elbows out, pull the cable directly toward your nose, and squeeze all your muscles at the back of your neck.
• Contract your muscles for one count before slowly releasing the weight back down. Remember: do not allow the cable to pull your arms along with it.
• Do 5 sets of 20 reps.

Tip: If lower back problems are stopping you from doing dumbbell shrugs, then machine face pulls are perfect for you. They work your traps without putting any tension on your hips, legs, or waist.

When Should You Do Your Traps Workout Routine?

Just like any muscle group, aim to work your traps at least three times a week. You may opt to perform these exercises along with your shoulder or back workout routines.

Also, make sure to eat the right nutrients for muscle growth. All these exercises won’t give you the traps you want if you’re not consuming the right foods for muscle growth. Ditch the junk and switch to healthier options instead. Your body will thank you for it!

The most important thing to remember when doing these traps workout moves is to create a smooth, controlled flow between contracting and stretching your muscles — do not let the weight carry you. That’s why you need to use weights you can properly control.

Overall, mixing shoulder, traps, and collar muscle workout exercises is the best way to build a strong neck. Incorporate them into your regular workout routine to start seeing results as soon as possible.

Have you given our traps workouts a try? Share your thoughts with us in the comments section below!

Up Next: The 12 Top Workout Motivation Tips To Get You To The Gym

The post V Shred’s Favorite Trap Workouts appeared first on V Shred.