Training Variations for Mass Gain
by Dean Somerset -

Who says getting big requires cable machines and 3 sets of 10? Here's a fun program that delivers explosive results in size and strength.

Livespill Chaos

rykers: Is there any way someone could tell which shoulder type one has without a scan of some sort?

Lee Boyce: @Aranarth22: I'd just start manipulating tempo. Use slow eccentrics, and a deadstop at the bottom of each press. Take away the stretch reflex. On other days, add a stretch reflex through the bottom, and even throw in a push press. You should see results.

Lee Boyce: @Sigil: Start doing HIGH incline dumbbell presses. The severe incline will allow the scapulae to still upwardly rotate to some degree, and allows to get the upper chest firing in some capacity - more than it would in a strict shoulder press, anyway.

Aranarth22: Interesting article Lee, i am also a big defender of OHP mostly because with my long arms i find it almost imposible to bench without lowering my elbows too much and also because it looks much cooler and works lots of muscle mass.When horizontal pressing i like floor presses, and dumbell press.The bad thing about the OHP is that it s hard as hell to increase it...so i ask you what do you use/like/recommend to increase it?i am doing 5/3/1 but i could use some advice of a fellow OHP lover.Thanks!

-Sigil-: Cool article, thanks Lee! In terms of physique development, I've noticed that barbell pressing (vertical and horizontal) provide the most dramatic improvements. Using rings for dips/flyes/pushups for instance, gave me the scapular freedom and my body felt better but looked smaller. If there were a way to develop massive wide delts, upper pecs, triceps using just suspension training or bodyweight/weighted movements I'd be all ears

Lee Boyce: @LarryH: Indeed that's a tough one. You'll have to be more specific regarding the site of the pinch..

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Dean is a personal trainer, author, and international public speaker whose main area of expertise is injury and medical dysfunction management through optimally designed exercise programs. His reputation as one of the leading authorities on strength training and injuries in Post-Rehabilitation makes him a highly valued and respected trainer across North America. To see more of Dean, please check out his website, www.deansomerset.com.