Exercises

Looking for some new exercises to introduce into your workout? I've got you covered... give these a try!

What Is The Best Shoulder Exercise?

shoulder-workout---get-big--shoulder-workout-for-size---mens-fitnessHaving strong, bulging shoulders isn’t just sexy; it’s functional. With shoulder injuries impacting up to 69 percent of the population, taking advantage of a balanced and well-rounded shoulder workout can help reduce the risk of injury.

So which shoulder exercises are the best? The American Council on Exercise teamed up with researchers from the University of Wisconsin, LaCrosse to find out. The findings were published in a recent study.

For the study, researchers compiled a list of ten common shoulder exercises. Next, a set of healthy, male volunteers were recruited. Each volunteer participated in one practice workout and then two test workouts. To determine muscle activation, special electrodes were placed on the three different muscle heads of the shoulder (front, middle and back).

After crunching the data, researchers found that different exercises were best for each of the different muscle heads.

To work your anterior deltoids (the front shoulder muscle that you see in the mirror), the dumbbell shoulder press is the absolute best. No other exercise came close. A distant second was the dumbbell front raise followed by battling ropes (which you commonly see in crossfit classes).

When it comes to the medial deltoids (the middle shoulder muscle), the 45-degree incline row and bent-arm lateral raise were the best performing exercises.

Last but not least, the seated rear lateral raise and the 45-degree incline row were best for the posterior deltoids (back shoulder muscles).

Keep in mind, while most people focus on the anterior deltoids (because those are most visible when they look in the mirror), it’s important to have equally balanced shoulder muscles for proper function, to minimize imbalances and to reduce the risk of injury.

If you’re unfamiliar with any of the above exercises, scroll down below for some demonstrations!

Incorporate these exercises into your shoulder workout for optimal results.

Dumbbell Shoulder Press (Best for front shoulders)

ShoulderPress

45-Degree Incline Row (Best for middle shoulders/back shoulders)

InclineRow

Seated Rear Lateral Raise (Best for back shoulders)

DeltoidRaise

Does Cardio Build Muscle?

Hey Davey,

I run a lot and I’m sure it’s great exercise for my legs. Does going out for a run mean that I can skip strength training my legs?

From,
Jim

254_fitness_tip_flashHey Jim,

The short answer is no.

Both cardio and strength training are important components of a well-rounded workout, but each provide unique benefits.

Strength training exercises like squats, deadlifts and dumbbell lunges help build a bigger and stronger lower body. By overloading your muscles with increasingly heavy resistance, your muscles will grow in size and strength.

In other words, a good round simply isn’t going to give you the same muscle building benefits as an effective strength training program.

That doesn’t mean cardio isn’t important. Though cardio might not be the most effective way to get that bubble butt, it gives you the endurance that you need to get through a challenging workout. If you’re too winded to get a few more repetitions, you’re selling yourself short. Moreover, regular cardiovascular exercise is important for overall health.

When it comes to creating a well-rounded exercise program, it’s important to include both cardio and strength training for the best results.

Love,
Davey

 

 

Why Are My Muscles Sore After Exercise?

Dear Davey,

After I exercise, my muscles get very sore. I understand that this can be beneficial but why is it happening?

From,
Ben

daniel-garofali-workout-2What you’re experiencing is something called delayed onset muscle soreness (DOMS) and, as you noted, it’s actually a good thing.

Most often, individuals experience DOMS when trying something new. It could be a new routine, new exercise, new amount of resistance or so on. DOMS, as the name implies, occurs a day or two after the exercise. Injury-related soreness, on the other hand, occurs immediately and should be treated by a professional.

There’s still a lot that we don’t understand about DOMS. It was initially thought that DOMS was the result of lactic acid buildup from exercise. But the latest theory is that DOMS is the result of micro-tears in the muscle fibers caused by exercise. Though muscle damage sounds like a bad thing, these tiny tears are rebuilt stronger and bigger than before; this is the very process by which our muscles grow and strengthen.

Over time, DOMS can subside as your body adjusts and evolves. And it’s important to recognize that DOMS isn’t required for muscle growth and it’s not an indication of the effectiveness of an exercise routine. In other words, a lack of DOMS doesn’t mean you’re doing something wrong.

The treatments for muscle soreness are widely debated. Though stretching was once believed to prevent and alleviate soreness, recent studies are suggesting otherwise. There has been some success in alleviating soreness through massage or the use of a foam roller. Some individuals and trainers prefer active recovery. Or just plenty of rest to give your body time to recover, repair and rebuild.

Love,
Davey

Replace Triceps Dips With This Bodyweight Exercise…

Picture-24Bodyweight exercises have many great advantages. Most notably, they’re convenient; you don’t need any equipment and you can perform them pretty much anywhere. Especially for beginners, bodyweight exercises can produce awesome results.

But not all bodyweight exercises are created equal.

A great example of this are triceps dips. Many people perform the dips with crappy form and thus increase the risk for shoulder injury. Here’s an alternative worth trying.

It’s called a plank-to-triceps extension. And here’s how you do it:

  1. Start in a push-up or plank position.
  2. Bend your elbows and come down onto your forearms in one fluid movement.
  3. Keeping your body in a straight line, contract your triceps and press your palms into the floor. Lift your elbows off of the floor.
  4. You should now be back in the starting push-up or plank position.
  5. Repeat as necessary.

If it’s too challenging, try doing the exercise standing with your forearms against the wall. This will decrease the amount of resistance and make the exercise much easier.

Though triceps dips can still be part of your workout (I sometimes use them in mine!), the plank-to-triceps extension is a great alternative that I find more effective. Give it a try!

For more equipment-free workouts, give my Davey Wavey Bootcamp Workout a try!

Last Day To Save: Davey Wavey’s Bootcamp Workout!

Screen Shot 2014-06-25 at 8.17.23 AMToday’s the last day!

If you want to take advantage of the deep discount on Davey Wavey’s Bootcamp Workout, you only have 24 hours left!

A week ago, I launched this brand new program to give you a strong, well-defined body. Rather than gimmicks or quick fixes, this program is based on the science of high intensity interval training. It is extremely effective.

Today is your last chance to use discount code “summer” during checkout to save 33%. And if you buy the program before midnight on June 27, you’ll also receive Davey Wavey’s Insanely Easy Guide to Eating Smarter as a free gift.

(If you already have Davey Wavey’s Insanely Easy Guide to Eating Smarter, send davey@daveywaveyfitness.com an email for a special 50% discount on Davey Wavey’s Bootcamp Workout.)

As many of you are already discovering, this program is a fantastic way to kick off the summer season. Together, let’s do this!

Love,
Davey

P.S. This special discount ends in just 24 hours. Use discount code “summer” during checkout to save 33%!