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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Delt Growth
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hdlifter

Thought I'd share my "secret" to building delts. It has become a discussion on FB, so thought I'd share it here for the "delt wanting".

For years I was in search of "the way" to maximiise my delt growth. Along the way I tried everything, with mixed results. Then I mastered Scott presses, and within a month (lo and behold) I had delts!

Here is how I perform them and my results (a formrer Natural Mr. Universe commended me, saying it looked like I had oil in them). LOL

1. Seated with dbs pushed up against pinkies
2. DB's Tilted 45o and kept that way
3. Push up 1/4 ... NO HIGHER!
4. Tension to be kept on pinkies and through delts
5. A straight line between elbows
6. As you tire the tendency is to use the front delts by moving elbows inwards...which defeats the purpose.
7. These suit higher reps, 10-12, at least while being mastered
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coach-jeff

Louisiana, USA

Can't argue with success! Wonder if Vince Gironda had an influence on the genesis of that exercise, as he was a mentor to Scott.
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scottsteiner

Great stuff Kevin

shoulder is looking good

Im sure Southbeach is somehwere reading and watching these forums and having a good old tug

Holla if you hear me
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hdlifter

I believe Gironda designed Scott press coach-jeff. I bet if Mike had realised its potential, he would have adopted it for Heavy Duty.

Bhahaha I feard that Scott. Guess he gets his jollies where and when possible.

Thanks!
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cmg

Looking good! I understand the DB go up 1/4 way and they should be in line (both go up at same time) but where should your elbows be - in relation to your shoulders/head (back far???)?

Thank you,

Ron
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hdlifter

Thanks Ron. I keep a straight line between my elbows...keeping the stress down my elbows, through my arms, and into my delts.

As noted, the natural tendency is to turn the arms inwards as you tire, the anterior delts take over. It isn't easy to keep your arms out, or natural (initially). But over time as you master the movement, it becomes second nature.

Done correctly your delts should balloon up...it feels like someone just gave you a "dead arm".

Hope that helps? I look forward to hearing yours or anyone else's gains. All the best!
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cmg

hdlifter wrote:
Thanks Ron. I keep a straight line between my elbows...keeping the stress down my elbows, through my arms, and into my delts.

As noted, the natural tendency is to turn the arms inwards as you tire, the anterior delts take over. It isn't easy to keep your arms out, or natural (initially). But over time as you master the movement, it becomes second nature.

Done correctly your delts should balloon up...it feels like someone just gave you a "dead arm".

Hope that helps? I look forward to hearing yours or anyone else's gains. All the best!


Thanks HD,

So the elbows are in line with your neck (mid line of your body)...

Ron
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hdlifter

To atart the db's touch my delts, being tilted 45o. At the top the front plates are about top of ear level. It's only a small ROM; 1/4, any higher defeats the purpose.

It's one exercise you have to get a feel for to make it work...you'll know when you've nailed it as your delts will throb.

All the best!
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simon-hecubus

Texas, USA

Hey Kevin,

How much load reduction from your typical DB Presses did you have to start with?

Scott
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HDLou

Heres a short video of Larry Scott giving instruction on the exercise:
https://www.youtube.com/...h?v=vVZpDwE6rFc
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hdlifter

While I was mastering them, I only used 35# db's.

Very simlar to how I perform them Lou, but I keep my arms back and push up a tad less. Good find!
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coach-jeff

Louisiana, USA

One of my favorite side delt exercises is doing a one-arm upright row with a DB in such a manner so as to target medial delts (Rather than traps).

Even with my bad left shoulder, I can go heavy (relatively) with this pain free.

Here's a video of natural BB champ (not sure if he really is natural, but don't care)Jim Cordova doing it. (Doing it with cable is also great.)

http://youtu.be/...YXUcPPc?t=2m20s
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Ray200

Do you pronate/supinate that hands to the extent that Scott does?
Nice exercise that I used before as a finishing move. Might be time to see how it works as a prime delt exercise.

Cheers,
Ray
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hdlifter

I have always had a love/hate relationship with upright rows..Yates calls them a "non-exercise". But if they work for you coach-jeff, then more power to you. We all have moves which suit us better than others and obviously your shoulder structure is set up to respond to upright rows.

On Scott press I keep my hands 45o. Locked in that position throughout the set. Others I have trained have a tendency to straighten their hands as the set progressed to make it "easier". The main factor is locking everything in and push through the delts...and delts ONLY.
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hdlifter

I forgot to add...offsetting the db's by having the outside plate pushed up against the pinkie fingers helps maintain the 45o angle. That way it builds a neurological link, I have found, into the side delts.
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Ray200

Thanks for that. Hmm, so you feel Scott erred in supinating his hands as the weight was pressed overhead? An integral part of the Arnold Press; never could figure out the history of the Scott Press/A Press and who did what.
Gonna give these a try after my normal D Presses, just to see how they feel. Look promising.

Cheers,
Ray
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hdlifter

Going by feel, which is how I learnt to apply Scott presses, 1/4 way up is all that's needed to retain tension on the delts. Any higher and it's more triceps.

All the best! I look forward to hearing about your gains.
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Ray200

Tried it yesterday. As you said, it is about "feel". I did standard D Presses and a set of L Raises prior to doing a set at the end and I'm still getting to grips with it. But I do like the promise it shows. The delts seems to feel it more if you stress the movement of the elbows in an arc, almost as if the lateral head of the delt is facing the ceiling like the top of the L Raise.
Might try this as a one-handed press too, as that would, I think, allow you to concentrate on it even more. Looking forward to getting into it, though. Thanks for the tip.

Cheers,
Ray
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HDLou

Ive been using the old Arnold Presses for delt work lately and using a similar type lifting arc but going full range. There supposed to be a front delt exercise but doing them this way, I feel my side and rear delts being pumped and worked afterwards.
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hdlifter

Great stuff guys! I am pleased you are using your own approaches and enjoying them. That is my sole purpose for posting. (Unlike SB, but that is a whole other - disturbed - story).

Please post future successes.
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cmg

Hey HD,

Do you do the exercise like the Scott video shows (except movement is less)? Meaning - do you first have the elbows in front and bring them back OR do you just have the elbows in line with head (center of body) and just bring the elbows up and back a few inches...?

Thank you,

Ron
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backtrack

I don't really see a lot of dealt going on here.
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hdlifter

cmg wrote:
Hey HD,

Do you do the exercise like the Scott video shows (except movement is less)? Meaning - do you first have the elbows in front and bring them back OR do you just have the elbows in line with head (center of body) and just bring the elbows up and back a few inches...?

Thank you,

Ron


Not exactly...I only move up 1/4 ROM. I keep my arms rigid, elbows inline with one another. The db tilt is crucial, so the stress goes down the arms into the delts.
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hdlifter

So how is everyone who's using Scott press going so far?
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cokerat

I think he's talking about your delt !
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