In 2014, I began doing month-long periods of specialization training to bring up specific parts of my body.
After doing August of Arms in August and Legtember during September, I was getting messages every day from people asking me to set them up with similar programming.
So, once October hit, I knew it was time to put something more formal together, and with that, Yoketober was born!
That was without a doubt one of the funnest months of training I’ve ever had, and I must say I thought I saw some pretty darn good gains too!
Since then, Yoketober has been a staple of my training, every Fall.
But this year, I wanted to shake things up.
I wanted to go through Yoketober, totally disassemble it, and put it back together to breath new life into it.
And now, I honestly feel that Yoketober is the best it’s ever been.
So, I’m having a special sale for the last few days here in September, so you can get the new and improved Yoketober for a special price.
And, if you have picked up Yoketober in the past, I’ve got an even better deal for you – all you need to do is contact me through email, Facebook, etc, and we can set it up.
You’re gonna love Yoketober, and the massive gains that come along with it.
Thanks and all the best in your training.
Click the Yoketober Banner Below to Start
Building Big Traps, Meaty Shoulders and a Thick Upper Back!
Tags: big shoulders, big traps, big yoke, bigger shoulders, bigger traps, build a big yoke, build a bigger yoke, build big yoke, build bigger yoke, shoulders, upper back, yoke, yoke building, yoke training, yoketober
Posted in back training, build bigger arms, Build Muscle, Build Shoulders, how to build muscle, how to build strength equipment, muscle building nutrition build muscle mass, muscle-building-workouts, Yoketober | No Comments »
When to Cheat to Build More Muscle
The Summer months are here now, and that means it’s time for some Cheating.
Call me crazy, but I think people put too much emphasis on STRICT lifting technique.
I’m not saying that you should deviate from the technique so much that you put yourself at injury.
For instance, I think multi-joint movements like the Squat, Deadlift, and their complex variations should be done with excellent form at all times.
But when it comes to isolation movements, exercises where there’s much fewer joints moving and less risk for injury, I think it’s perfectly fine to cheat a bit on your technique in order to bring about more gains.
Here’s why you shouldn’t be afraid to cheat sometimes on your form:
1 – When you go super strict, it limits how much weight you can use.
Eventually, you’ve got to move up in weight a bit, if you want to bring on more muscle growth. But if you’re always staying super strict, it makes it hard to bump the weights up.
For an example of when I like to modify the technique in order to lift more weight, here’s a combo set of Plate Front Raises and Dumbbell Side Laterals. I deviate from the strict form on the Front Raises, because I’m using a 100lb Plate, and I bend my arms a bit to improve my leverage. I still try to lower the plate under control to accentuate the negative.
As you can see, I bend my arms here a bit to be able to get the plate up – just a small adjustment away from textbook form in order to get a lot more weight, and put a lot more loading on the front delts. Believe me, my front delts were SERIOUSLY SORE after this workout – way more sore than the previous few weeks when I worked with much lighter weight.
(2) When you keep everything strict, it limits how many reps you can do.
Appreciable volume is a must in order to build muscle. In fact, I like to stay between 8 and 15 reps on my movements where the goal is building muscle and not sheer strength.
There’s a couple ways to dial back the level of strictness in your lifting, in order to get more volume. Here are my favorites:
Go Heavier and Cheat from the Start: This method pulls from the idea above, of using more weight. Grab something that’s a good 5 to 10lbs heavier than you normally do with pristine form, and use some body english right from the start in order to bump up the volume and feel the pump sink in.
Regular Weight and Cheat at the End: With this one, you’ll start out with your regular “textbook” form, and then if you burn out before you hit your goal number of reps, then stop being a form policeman, and get the rest of your reps.
This is really just a handful of ways you can ease back a little bit on the form, in order to kick-start your gains again by increasing the weights you’re using and the volume you’re hitting in your workouts. I’m sure you can think of a few more.
The way some people talk about lifting, it’s as if the Form Police are there shaking a nightstick at you, watching every rep you do, ready to pounce on you if you deviate even the slightest from perfect form.
That’s all in your head. Don’t feel the need to stay strict on every single set and rep you do.
Naturally, there’s a time and place for everything. You don’t want to get in the habit of ALWAYS using cheat form.
Use cheating as a way to break through plateaus, test yourself with higher weights, and challenge your endurance in higher-rep situations.
I think you’re gonna see that it can help you out a great deal and can bring on some last-minute size increases, now that the Summer is here.
All the best in your training.
Want More Ways to Build Bigger Shoulders?
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Tags: big shoulders, bigger shoulders, deltoids, delts, muscle building, shoulders
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I recently wrote about Slaughter Sets here: Slaughter Sets.
Here is the latest installment in the Slaughter Set Legacy. Try this out if you dare.
Set up your own Slaughter Sets, by following the guidelines here => Diesel Crew Slaughter Sets
All the best in your training,
Tags: bigger arms, bigger shoulders, build biceps, get bigger delts, slaughter sets
Posted in accelerated muscular development, how to improve fitness and conditioning, how to lose fat improve fat loss, how to lose weight and get in better shape, muscle-building-workouts, strength training muscle building workouts | No Comments »
Posts Tagged ‘bigger shoulders’