The best exercises for bigger triceps and shoulders (deltoids)

Would you like to get bigger and stronger shoulders and arms? The exercises that I will show in this article are the best to increase muscle volume and strength of arms and the muscles of the shoulders. In this the triceps brachii and the deltoids, respectively.

You will be able to strengthen, enlarge and hypertrophy mainly your triceps and deltoids with these exercises, and also to strengthen and growth of other muscles such as the trapezius, the latissimus dorsi located in the lower back area, the abdominals which are very important to help us maintain balance. And of course the muscles of the forearms also come into action.

In the case of the butt muscles, these also suffer some degree of stimulation. If you have ever done these exercises or if you dare to try them, you will know what I mean. Then, with the exercises that I will mention, you can have a balanced figure in some way: wide and strong arms and shoulders, and also a toned butt due to the work the have to do to help you keep the balance... you will work your butt but also you must perform other exercises, such as squatting, deadlifts, among others. These exercises can be applied by men and women.


Exercises which help you increase muscle volume and strength of your arms and shoulders


The best exercises for bigger triceps and shoulders (deltoids)


These are exercises are knows as HandStand Push ups and Lateral HandStand Wall Walking. Well, at least I have decided to name that way the second one in which you have to walk from side to side Standing on your hands and only with the help of your feet on the wall.

HandStand Push ups


Both exercises I recommend you perform them beginning of your training routine as they serve to somehow warm and strengthen your joints and muscles. Although it is always recommended that you first perform some movements to warm up your joints, and also a relatively short time and moderate intensity of jogging, or static cycling, or static rowing, among other options.

Lateral HandStand Wall Walking


The exercises that will help stretch your muscles, you should leave them to perform them at the end of your entire training session, since if you practice them at the begining then you would be relaxing them which reduces the ability to work in terms of muscle contractions, and also the risk of injury may increase.

Stretch during your training session only if you suffer from some muscle cramp. Although it is assumed that if you eat well, if you sleep well, if you rest the necessary time, if you warm up well before starting your workout routine, and if you also hydrate very well before, during and after your training session (sometimes it is necessary to consume a drink with electrolytes), then you should not suffer these annoying and overwhelming muscle cramps.

With these exercises you will strengthen all the muscles surrounding the area of ​​the shoulder girdle ... strengthen and also in somehow hypertrophy them. The degree of hypertrophy of your shoulders and the back side of your arms depends on how deep these handstand push ups may be. So, over time you can place two steps on each side so you can go deeper more when you have more level (more strenght and more muscle endurance)..

You should also keep in mind that nutrition is a factor of extreme importance if you want your muscles to grow. It does not matter if you gain good strength and endurance to be able to perform these HandStand Pushups since the strenght is not directly related to the level of hypertrophy (muscle volume).

There are people, men and women, who have great strength to perform exercises with and without weights but still do not have a very pronounced muscular volume in their arms, back, shoulders or legs. Keep in mind that strength comes rooted from our nervous system, mainly.

The hypertrophy of the muscles is more related to the way of training in terms of sets and reps and of course the nutrition (consume good amount of proteins, carbs, unsaturated fats). Although the genetic factor also plays a very important role in defining muscle volume and shape in deltoids, triceps, trapezius, quadriceps, femoral biceps, etc.

How to perform these exercises to increase build muscle in your shoulders and arms



Here we are talking mainly about the triceps even though the biceps can play a secondary role, so to speak. The main point is that you try to perform between 8 and 12 or more reps each set (3 to 4 sets can be enough), without stopping, with breaks between sets that can go from 60 to Approximately 180 seconds.

When you notice that you can perform more than 12 reps per set without stopping, then you could try by placing two benches or steps on each side to support your hands, and then you can do handstand push-ups even deeper, and thus demand more of these muscles so they can gain strength and at the same time hypertrophy when you can perform again between 8 and 12 reps with this level of depth performing this type of pushups.

Now, talking about the Lateral (side to side) Handstand Wall Walking, you must apply the same system but in this case lengthening the distances to go and of course the length of time you keep walking handstand, from one side to the other. With this in addition you increase the muscular resistance of your arms, shoulders and trapezius, mainly.

Another option may be adding weight, in this case being the best option to use a vest of those that sell in sports stores, which come loaded with sand or other materials that add a lot of weight. This vest you can use it not only to perform these exercises but also others such as pull ups, dips, squats with jumps, etc.

These exercises should be complemented with other exercises with and without weights to work even more muscle fibers. You can, for example, include exercises such as lateral arm rises for working out the lateral fibers of the deltoids.

As I mentioned before, I recommend warming up very well before performing any strength / hypertrophy exercise. I also recommend that you perform these Handstand Push ups and Lateral Handstand Wall walking at the beginning of your workout routine, as they can serve as a warm-up and strengthening part so that you can lift more weight without risk of injury... although keep in mind that this is also very related to your diet, hydration, hours and quality of sleep, way of training, etc.

Trekz Titanium Headphones by AfterShokz : review, specs and unboxing

Review, specs and unboxing of the Bone Conduction Headphones Trekz Titanium by AfterShokz. These headphones are high quality and they fulfill what they promise, because you can listen to music without having something that obstructs your ears to avoid annoyances, infections, etc. NOTE: These Trekz Titanium headphones do not make your cheekbones temporary and sphenoid vibrate... these do not cause youe headaches or another discomfort, nor during your training time at the gym, park, etc., nor after the end of your workout session.

Here in this article I will show you the unpacking (unboxing) of the Trekz Titanium headphones... I will show what came in the box once they arrived (they were sent from the United States), and also of course I will tell you my experience with these bone conduction headphones, some points in favor and other points against, and other aspects to take into account take advantage from this "Hear it All" experience.

It should be noted that the headphones I ordered were the Trekz Titanium Slate Gray AS600 in its normal version, so they are color gray/black. But there are also Fuchsia (intense pink), oceanic blue and ivy green, and also come in mini version (with a smaller diameter) for smaller skulls.


In what type of activities this Trekz titanium bone conduction headphones can be used?


Trekz Titanium Headphones by AfterShokz : review, specs, and unboxing


You can use them while you are riding a bicycling, while you are jogging on the street, while you perform your weight lifting training routine, while calisthenics workout, among other options... However, I do not know if wearing these headphones while you practice Parkour might be a viable option since the movements that take place in this sport branch are too abrupt and maybe these headphones may fall and hit the ground.

I have tried the Trekz Titanium performing Hand Stand Push ups and the "grip or fit" feels very stable on my skull. But in the Parkour the movements are much more abrupt, so it's up to you whether or not you want to try these headphones to perform all this type of Parkour maneuvers and exercises.

What I can assure you is this Bone Conduction Headphones do not work while you are swimming or practicing any other aquatic sports because they do not have IP 68 certificate, but simply come with a IP 55 certificate which makes them resistant to sweat and rain (although I do not think it's a good idea to use them while jogging during heavy rain ... I do not recommend it in order to keep Trekz Titanium durability and your health and physical integrity.

Trekz Titanium Headphones by AfterShokz hand stand push ups


Trekz Titanium Headphones by AfterShokz hand stand push ups


You can use your Trekz Titanium Headphones to perform traditional weight training rotuines, Crossfit, Functional training, etc., without any problems. However, if you plan to perform long-distance movements, you should obviously either keep your Smartphone in your pants pocket or simply buy a device that suits your arms or legs which also support your smartphone... because this device (your smartphone) will be the one that provides music to these bone conduction headphones.

Why do I mention the above? Because you may think that these Titanium Trekz by Aftershokz have some spot to adapt a micro SD card and be able to listen to music without using a smartphone or other device with Bluetooth. But this is not true. These headphones are only responsible for reproducing sound thanks to an external source that contains bluetooth connection, in this case talking about the most common that would be a smartphone.

Trekz Titanium Headphones by AfterShokz military press


So far I can tell you that these Bone Conduction Headphones are pretty good in every way. The sound quality they reproduce is very good. Maybe in songs with lot of bass and very high volume, these headphones may vibrate too much and may be a little annoying (still a tolerable vibration) ... but be aware that what vibrates are not your bones but the speakers of the headphones, so do not worry about this.

The truth is that they fit very well on your skull... there is no problem about these falling to the gorund easily for example performing exercises such as the aforementioned Hand Stand Push ups, jumping, running at maximum speed, performing exercises such as bounces or jerks, etc. ... However, there are some movements that can make for a thousandth of a second that any of the speakers may "peel off" minimally from your cheekbones, so you would stop listening the sound for that small instant... of for example this happens too when you laugh out loud.

Unpacking the Trekz Titatium Headphones by AfterShokz : gray / black


Trekz Titanium Headphones by AfterShokz : review, specs, and unboxing


Well, I emphasize that these bone conduction headphones arrived to my home from the United States and I acquired them through a seller on eBay, at a price of 99.95 US dollars ... plus approximately 27 dollars that cost me the shipment, and it took almost 5 weeks to arrive to my place here in Colombia (it took more than the estimated time that eBay shows when you want to buy some product).

I paid These Headphones on August 27, 2017 and they were sent to me on August 28 of the same year ... and although the estimated maximum time of arrival was September 17, 2017, these Trekz Titanium came to me on Wednesday, October 4 2017 to my city of residence: Cali, in Colombia ... of course I was exchanging emails with the seller but he told me to please wait because usually these shipments took a little more to arrive than estimated time eBay shows ... and as I am a patient and understanding person, I decided to wait (and I do not regret it, because the wait for these Headphones was worth it).

The presentation of the box of these headphones is very simple and at the same time is very eye-catching. The packaging in which they traveled was safe, I did not have any problems they suffering any damaged.

Trekz Titanium Headphones by AfterShokz : review, specs, and unboxing


This is the note whic clarify purchase... it serves so that you can corroborate the price of the headphones without the shipping cost which varies to every country.

Trekz Titanium Headphones by AfterShokz : review, specs, and unboxing


On the back of the box of the Trekz Titanium we can observe some indications and characteristics like:

- "Bone conduction technology delivers sound through the cheekbones".
- "They have PremiumPitch Stereo Sound ".
- "IP 55 certificate that makes them resistant to sweat".
- "They come with a lightweight Titanium frame".
- "It has dual noise canceling mics".
- "multipoint pairing". Stereo Sound - "OpenFit Design".

- Something very interesting to note is that these Trekz Titanium Headphones have a battery life of 6 hours to listen to music and / or make calls ... by the way, the quality to make calls, both for talking and listening, it's excellent.

Perhaps you wonder, how can you do so people can hear you clearly during a call? You do not have to move the headphones closer to your mouth. Simply in the position where you must keep them (around your skull), there they will pick up the sound of your voice so that the person who you speak to can clearly hear you. With the multifunction button located on the left side you can answer and hang off calls and also this buttons works as the Play and Pause function when you are listening to music.

Trekz Titanium Headphones by AfterShokz : review, specs, and unboxing


In the interior side where the power / off / volume + and volume - buttons are located, we can find an indication which explains us how to be able to connect these headphones via Bluetooth to our smartphone (it's a very simple thing). Well, below will explain how to set up and use them for the first time.

Trekz Titanium Headphones by AfterShokz : review, specs, and unboxing


Inside the box we can find Trekz Titanium bone conduction headphones, the USB cable to charge it by connecting it to the Laptop or PC (I do not know if a cell phone charger can be used or if it is too much amperage that could damage these headphones, because there are no indications in the manual about this) ... we can also find two rubber devices to adjust the diameter of the headphones a little, some earplugs in case we do not want to hear the noise of the environment and people, the basic instruction manual, a bag to store them ... and the warranty card that comes with a code to register it on the Aftershokz website.

Trekz Titanium Headphones by AfterShokz : review, specs, and unboxing


How to charge the battery of the Trekz Titatium AfterShokz headphones for the first time?


The indication you have to observe to know if your Trekz Titanium headphones are fully charged, is that when you connect them to your pc through the USB cable, the LED that appears next to the power / off / volume + button illuminates color blue. When they are not 100% charged, this LED light will illuminate a red color ... Unfortunately we do not have an indicator that lets us know the percentage of the battery of the Trekz titanium bone conduction headphones ... However, if they have enough charge and if wear them without listening to music, then by pressing the volume button + you will hear a warning that says "Charge high" (in this case we are talking you have enough charge to go for 4 hours or more, more or less).

The first time I connect them to my Desktop computer to charge their battery, just after removing them from the box, I only let them charge for half an hour because I really wanted to try them as soon as possible and I was almost going to the gym. Well, this time it was enough to be able to use them for two hours, and still I think they could have lasted a little longer since they did not shut off during my workout time.

Trekz Titanium Headphones by AfterShokz charging the battery


I think time to have the battery fully charge (100%) is about an hour, so it can last the usage time that is promised, time that is in 6 hours both to listen to music and to make calls.

NOTE: The Trekz Titanium headset manual does not indicate whether or not to use a smartphone charger. It only says that the USB cable that comes with it serves to charge their battery. I did not dare to charge them using something different. I always connect the USB cable to the CPU of my desktop computer to charge them, and the estimated time I have timed is one hour for the LED light to illuminate blue (for the battery to be at 100%).

How to pair or connect your AfterShokz Trekz Titatium headset to your Smartphone?


Once your headphones battery have some charge (they do not have to be 100% charged so they can work) you have to hold the power / volume + button for about 5 to 7 seconds, until the LED light alternates between red and blue colors. First, this LED light will turn blue and you will hear a sound that will say "welcome to Trekz Titanium" and then, while keep holding this button, you will notice that the LED light starts blinking alternately between red and blue colors. Then you must activate the Blutooth of your Smartphone and wait for it to recognize the TREKZ Titanium by Aftershokz.

Trekz Titanium Headphones by AfterShokz pairing mode


Trekz Titanium Headphones by AfterShokz pairing mode


Once it appears as "connected", you can wear on your headphones and start enjoying your favorite songs while you workout. Well, obviously you can also wear them while walking to your job or college, while driving, etc ... keep in mind that the signal of these Trekz Titanium headphones has a reach between 4 and 5 meters (13 to 16 feet) from your smartphone.

In order to use your Trekz Titanium Headphones with another smartphone, you must turn off your headphones (by holding the on / off / volume + button) until they turn off and vibrate. Then you have to turn them on by pressing and holding the same button until the LED light flashes between blue and red (which indicates that these headphones are looking for a connection) and then activate the Bluetooth on your other smartphone.

Now, to turn off your Trekz Titanium headphones simply, as I mentioned, you must press the same button that you used to turn them on for another 5 seconds. Keep in mind that this button has the functions of on, off and volume up. Of course the volume can also be adjusted from your smartphone, and the songs should also be switched from the application of your smartphone, since these Trekz Titanium do not have an option that allows them to synchronize with the application you use to listen to music, and so it does not have buttons that perform the function of switching to the next or previous track.

Frequently Asked Questions about Trekz Titatium Headphones by AfterShokz

Are they fragile or delicate? NO, the building material is quite premium and sturdy. In addition, they can be folded without any problem to put them in the pocket, in the bag that comes in the box or elsewhere, mainly to protect them from excess dust or abundant water.

Are they resistant to water and sweat? You can use them while working out even if you sweat like a beast, and they will not suffer any damage. You can also can use them to workout outdoors while it is raining in a moderate way (I do not recommend working out under a "heavy" rain for health reasons), but I do not recommend using them in torrential rain to prevent the damage of these bone conduction headphones. Of course I do not recommend using them while swimming in a pool, river or sea.

Are they very stiff and make your head hurt? Its construction material is quite premium and resistant, but it does not make them heavy nor uncomfortable headphones, but quite the opposite. They are very light, moldable and resistant. They can hit the ground and will not be damaged (well, at least not at normal heights ... I do not reccomend you to test their resistance by letting them fall from a tenth floor).

Do they work with any smartphone? These Bone conduction headphones come with bluetooth 4.1 connection so I do not know if they work with smartphones that have previous versions of bluetooth.

So far I have tested on a Xiaomi Redmi Note 4 that has bluetooth 4.1, a Lenovo Lemon X3 Lite K51c78 that also has bluetooth 4.1, with an Asus Zenfone 3 that has bluetooth 4.2, and with a Windows Phone Lumia 640 that comes with bluetooth 4.0. These Trekz Titanium headphones have worked perfectly both to listen to music and to receive calls (talk and listen without problem) with these smartphones except with the Lumia 640 (as you may notice in the images below ... although I do not know if this happened because of the old version of bluetooth (4.0) or because of the operating system (windows phone) of this smartphone.

What if my Trekz Titanium headphones does not recognize/pair my smartphone? First make sure that your smartphone has bluetooth version 4.1 or higher since this may be the problem. If this is a fact but still does not recognize them considering that your Trekz Titanium are in pairing mode (which is when the LED light flashes alternately between the red and blue color), then you should reset your headphones ... below I'll explain how to reset your Trekz Titanium headphones.

Can I hear external noise perfectly when they speak to me? Not perfectly, and also this depends on how high you have the volume of your Trekz Titanium Aftershokz. So these headphones are more made to hear some emergency warnings that can be transmited through the speakers of the gym you attend, hear the claxon of a car when you are using them in the street ... and of course to avoid the hassle of having something inside of our ears.

How to clean them? Well, the manual does not give an indication about it, but what I do is simply soak a piece of cotton with alcohol, drain it very well and clean my Trekz Titanium with this. Keep in mind that I sweat a lot when I train and therefore it seems to me something crucial to keep them neat.

The smartphones with which I have tried the Trekz Titatium AfterShokz Headphones


Lumia 640 (Windows Phone). Does not work, does not recognize these headphones.
Trekz Titanium Headphones by AfterShokz Lumia 640 windows phone


Xiaomi Redmi Note 4 (worked perfectly).
Trekz Titanium Headphones by AfterShokz xiaomi redmi note 4


Lenovo Lemon X3 Lite K51c78 (It worked perfectly).
Trekz Titanium Headphones by AfterShokz Lenovo lemon X3 Lite K51c78


Asus Zenfone 3 (worked perfectly, and the connection its been made faster perhaps because this smartphone has bluetooth 4.2).
Trekz Titanium Headphones by AfterShokz Asus zenfone 3 pairing mode


How to reset your Trekz Titanium Headphones by Aftershokz ?



1. Start with the headphones off.

2. Set to pairing mode by holding down the power / volume + button for 5-7 seconds. The headphones will turn on and the LED light will blink red and blue.

3. Press and hold the multifunction button, the power / volume + button, and the volume button (the three buttons at the same time) simultaneously for 3-5 seconds. After these you will hear 2 beeps and / or vibrations.

4. Finally turn off the headphones the way you already know (by holding down the on / off / volume button +).

With the above your headphones already have been reset and can be re-paired with your device (smartphone, etc.).

If you have any questions about this you can do it by leaving a comment, and as soon as I can I will answer it.

Subacromial impingement syndrome: Pain and Weakness of the Arm and Shoulder Girdle

Pain and Weakness of the Arm and Shoulder Girdle, thats what the Subacromial impingement syndrome causes in every person. Causes of subacromial impingement. The process of redaptation in subacromial impingement syndrome.

This article intends to perform an exhaustive analysis of what the shoulder joint is, focusing on its anatomy, biomechanics, injury factors that most affect this joint and the most common injuries we can find, focusing on the subacromial impingement injury or impingement , which is one of the main lesions (along with rotator cuff tendinitis), both at sports and work level. It also provides some basic concepts that should be taken into account when rehabilitating this lesion.

An important aspect when tackling subacromial impingement is the readaptation phase, in which a series of basic criteria must be followed, such as the restoration of force to optimal levels or the search for asymmetry reduction, both in the injured structure and at the global level, in order to achieve a return to the sport activity in the most optimal way possible and with the highest safety that can be sought for the sportsman, Currently, the process of rehabilitation of injuries is a value to the rise in both the sports world and daily life, because in different centers, they treat this phase of the subacromial impingement injury in greater measure.

Anatomy and biomechanics of the shoulder


Anatomy


The joint complex of the shoulder is composed of 5 joints. Three are considered true:

• Sternoclavicular joint.

• Acromioclavicular joint: held in place by the acromioclavicular, coracoacromial and coracoclavicular ligaments.

• Glenohumeral joint.

And two of the joints are considered false:

• Subacromial (or subcltoidea) joint: slip cavity of synovial sacs between shoulder roof and rotator cuff.

• Scapulothoracic joint..

In figure one, the deepest anotomy of the glenohumeral joint is found. This joint, which is considered of greater importance in subacromial pinch injury, is classified as a diarthrosis, specifically anarthrosis. The head of the humerus and the glenoid cavity of the scapula articulate in the form of a spheroidal joint. Because the head of the humerus is round and convex, and the surface of the glenoid fossa is concave and shallow, it is an incongruous joint, for this the labrum or glenoid impost increases the joint surface and concavity of the fossa.

deepest anotomy of the glenohumeral joint


In figure two, the ligamentous anatomy is found. The capsule and ligaments reinforce the glenohumeral joint. The capsule attaches around the glenoid rim and forms a cuff around the head of the humerus. It is a lax structure, reinforced anteriorly and posteriorly by ligaments and muscles. Coracohumeral ligaments are the strongest supporting ligaments of the glenohumeral joint.

ligamentous anatomy is found of shoulder


In figure three, the anatomy of the synovial sacs is found. Between the supporting ligaments and the rotator cuff muscles are the synovial, subacromial, and subdeltoid sacs that allow frictionless sliding of the humeral head and rotator cuff tendon insertions under the roof of the shoulder while the abduction and elevation of the arm is performed.

anatomy of the synovial sacs is found


As for musculature, it is named in figure four and later, when speaking of biomechanics, will be specified in which actions intervene.

Muscles of soulder


With regard to musculature, the rotator cuff is given greater importance, which is formed by the supraspinatus, subscapular, infraspinatus and minor round muscles.

Biomechanics


Regarding the section of biomechanics, we try to capture the different movements that occur in the shoulder, while analyzing which structures are involved in each movement (mainly musculature, both the different muscles of the shoulder and the muscles of other areas involved in movements), in order to clearly identify which elements should be affected, depending on the type of pathology to be faced.

According to Llinares, Gisbert, & Espa (7) and focusing on the biomechanics of the glenohumeral joint and the rotator cuff: "A remarkable feature of the glenohumeral joint is that it has great mobility on all axes. The stability of a joint is provided by both bone and soft tissues (ligaments, muscles and tendons) .The shoulder bone stability is very poor because the humeral head is rounded and the almost flat glenoid and much smaller surface area.The joint stability of the shoulder is almost completely provided by the strength of the muscle-tendon and ligamentous structures

With respect to biomechanics, the movements that we find in the shoulder and the structures that intervene are:

Flexion: 0-180 ° (from 90 ° onwards the cscapulothoracic intervenes).

Extension: 0-90 ° (from 45 ° the cscapulothoracic intervenes).

Abduction (abd): 0-180 ° (from 90 ° onwards acromioclavicular and cscapulothoracic intervenes).

External rotation (re): 0-50 ° (the scapular intervenes).

Internal Rotation (Rl): 0-90 ° (the scapulohumeral and cscapulothoracic intervenes). Flexion: Participate in the anterior fascia of the Deltoid, Pectoralis major. Serrato major, Subcyscapular and Pectoralis minor.

Extension: Participate posterior Deltoid Fasciculus, Infraspinatus, Lesser Round, Trapezius, Supraspinatus, Greater Round and Rhomboids.

Internal Rotation (Rl): They act Wide Dorsal, Infraspinous, Round Greater, Pcctoral major and Subcapular.

External rotation (re): They act Infraspinous and Redondo minor.

Abduction (abd) 0-90 °: Scapulohumeral joint. Deltoid and Supraspinous Muscles. The supraspinatus is not indispensable for ABD, not even for the beginning of it.

or 60-120 °: Escapulohumeral and cscapulothoracic articulation. Trapccio and Serrato major muscles. Do not forget that the scapula fixations are due to this antagonistic partner. So the trapccio is responsible for the bindings in ADD and the serratus of the bindings in ABD. Both the wide dorsal and the major dorsal can limit ABD movement. or 120-180 °: Scapulohumeral, cscapulothoracic or trunk inclination to the opposite side. Trapccio and Serrato major muscles.

• Adduction (add): Always with slight flexion. 20-40Â °. Muscles Dorsal width, Pcctoral major, Round Greater.

• Circunduction: This movement encompasses all previously seen, so the muscles involved, are the same as those of previous actions.

Risk factors for subacromial impingement



When reviewing the different bibliographic sources, referring to the concept of sports injury, one can find that there is a classification that predominates over all others, which differentiates between intrinsic risk factors and extrinsic risk factors, which is found in figure six . Meeuwisse (1994) developed a model that considers all the factors involved. As summarized in the following figure (2), although an injury can occur from a single cause, it can result from a complex interaction between internal and external risk factors.

Risk factors for subacromial impingement


However, in observing this model, it is appropriate to affirm that the readapter, where it can mainly affect, is mainly in the intrinsic risk factors since, hardly, it can have some control to everything that is external to the athlete.

Causes of subacromial impingement



With regard to the causes of subacromial impingement. Gil, Cañadas, & Antón (3) make a more generic relation of the different factors that favor the appearance of an injury, emphasizing as the most frequent the following:

• Lack of basic knowledge about the sport being practiced.

• Lack of training.

• Inequality and / or lack of mastery of the technique.

• Insufficient or improper heating.

• Overconfidence.

• Age for sports.

• Poor postural hygiene.

• Unsuitable sports gestures.

• The weather (extreme temperatures).

• Poor nutrition and / or nutrition.

• Lack of sleep or fatigue.

• Inadequate training.

• Lack of respect for the rules of the game.

• Return to sports practice without recovering from a previous injury.

But it is necessary to specify something more about the causes that produce a tendon injury. The tendons are structures that transmit and absorb forces, have a direct insertion in the bone and in turn a great resistance that hinders its pulling in this insertion and its fibers are mostly collagenous, although we can also find elastic fibers. Among the causes of tendon injury (which can be seen in Figure 7), a normal tendon or pathological tendon should be differentiated (3):

• Normal Tendon: It is produced mainly by an excess of eccentric-centric traction. Aging increases stiffness of the tendons, precarious vascularization also helps in certain areas.

• Pathological Tendon: With respect to the most common pathologies, the syndrome of overload, ie, excessive overuse of tendons, can be found, from which the different causes can be deduced, as shown in the previous figure.

Types of Shoulder Injuries: Subacromial Impingement as One of the Major Lesions


After reading several authors (Bahr & Maehlum, 2007, Gil et al., 2006, Guerrero & Pérez, 2005, Pastrana, 2007, Pérez Ares, Saínz, & Varas, 2004) types of classifications, the first focusing on a more general concept of the types of injuries to the shoulder, while in the second classification we see how lesions are more specifically established, referring to specific sports, for example , swimming, where the swimmer's shoulder injury is located.

But, in this case, we will use the classification of shoulder injuries performed by Rodríguez & Gusí (2002), but eliminating some of the injuries that they include:

• Shoulder dislocation.

• Unstable shoulder (subluxation).

• Acromioclavicular dislocation.

• Cstcrnoclavicular luxation.

• Supraspinous tendon rupture.

• Supraspinatus tendinitis.

• Subacromial compression or pinch syndrome.

Regarding the types that can be observed in this classification, this article is mainly focused on the well-known subacromial compression-impingement syndrome (figure eight). After consulting different authors (6,7,12,13,14) we can affirm that impingement or subacromial impingement can occur in two ways:

• Primary: Subacromial impingement is caused by a narrowing of the subacromial space or coracoacromial arch due to multiple causes such as: combination of repeated activities above the humeral head, vicious consolidation or pseudoarthrosis after a fracture of the acromion, and acromioclavicular separation or degeneration with the appearance of inferior osteophytes. This narrowing, which generates the mechanical compression between the tendon and the arch.

• Secondary: In this case the narrowing is relative and can be due to glenohumeral instability, congenital laxity, impotent rupture, rupture of the rotator cuff, glenohumeral capsular rigidity.

Stages by Noer (1972)


In the clinic there are three phases called "Stages of Neer" (1972):

Stage 1: edema and inflammation of the supraspinatus tendon. It is a recurrent lesion that presents pain on the front and side of the shoulder, and increases at night. Tendinopathy of one or more tendons of the rotator cuff of the shoulder is observed, the tendon of the supraspinatus muscle being the most affected after a beginning. There is a painful arch between the 70-120 ° of abduction, in these cases there is no thickening and there are no signs of rupture in radiological tests (> 25 years, with overuse of the joint).

Stage 2: fibrosis and thickening of tendons and bursa. In this phase the thickened subacromial serous pouch can be found, which increases the compression of the rotator cuff and reduces its friction index with the acromial roof (acromion floor and eoraeo-acromial ligament). We find crepitation, limiting the mobility signs of microroturas of the fibrous cuff. The most intense pain that occurs mainly at night, but I can appear during the day sporadically and conditioned by movements of lifting and abduction of the shoulder (25-40 years).

Stage 3: rupture of the cuff. In this phase, partial fractures of the rotator cuff are found. A partial or total tear of one of the deliveries that make up the rotator cuff is observed at the radiological level. The supraspinatus tendon (the tendon most commonly affected within this tendon complex) is usually the most affected. Two breaks are distinguished: acute and chronic.

Acute breaks are caused by trauma (such as a fall on the shoulder) or lifting a specific weight. These ruptures are sudden, they are preceded by a sharp, intense and persistent pain and do not have to be preceded by a previous tendinopathy nor by the previous phases. The chronic or slow evolutionary breaks are micro breaks that are generated with the passage of time and that are gradually tearing; is usually preceded by chronic pain that the subject tolerates with analgesics and anti-inflammatory. In both cases, the subject will feel weak or impotent when flexing or abducting the shoulder. Chronic ruptures are caused by degeneration and micro-trauma of the cuff (> 40 years).

The process of redaptation in subacromial impingement syndrome


The process of rehabilitation of the subacromial impingement injury is established after the rehabilitation phase, and aims to restore the optimal conditions for the athlete to return to the sport practice in the safest possible way, ensuring that the pathology or other different. This process is divided into different points:

• Working motor control: Seeking the athlete to purify different aspects of coordination of movement and sports gesture.

• Search for optimal levels of strength: These levels, not only refer to high values ​​of strength, but to look for strength and strength to become applicable in sports gesture or work activity. In addition, not only should I seek improvement of strength, but I must establish what type of work to use depending on the phase of rehabilitation in which we are and taking into account the state of the athlete.

• Elimination of asymmetries: Asymmetry should be sought at the local level (asymmetry between concentric and eccentric contraction) and at the global level (asymmetry between one body hemisphere and another) as both types of asymmetry are determinants of recovery and possible occurrence of different pathologies.

• Proprioception work: At present, the term propiocopción has been divided into several concepts, encompassing the work of sensitization of the affected area, proximal stability, rebalancing of the damaged structure, and coordination of the specific sports gesture.

Bibliography



1. Bahr, R., & Machium, S. (2007). Sports injuries: diagnosis, treatment and rehabilitation. Pan American Medical Publishing House.
2 Cos, F., Cos, M.A., Buenaventura, L., Pruna, R., & Ekstrand, J. (2012). Models of the analysis for the prevention of injuries in the sport. Epidemiological study of injuries: the Union of European Football Associations model in football. Apunts: Medicina de l'csport. Retrieved on 09/20/2017.
3. Gil, J. L. M., Cañadas, J. M., & Antón, I. F. (2006). Shoulder Injuries and Physical Therapy, 23, 235.
4. Guerrero, R., & Pérez, A. (2005). Prevention and treatment of injuries in sports practice. Training Alcalá.
5. Guillen, J.A. (2010). Terminology and classification of tendinopathies. XX International Conference on Sports Traumatology, Murcia, Spain.
6. Holmgren, T., Bjornsson Hallgron, H., Óberg, B., Adolfsson, L., & Johansson, K. (2013). Effects of a Strategy of Specific Exercises on the Need for Surgery in Patients with Subaeromial Impingement Syndrome: Controlled and Aloatorized Study. PubliCE Standard.
7. Llinaros, B.J., Gisbert, M.C., & Espa, F. (2007). Pathology of the rotator cuff in the workplace. Diposit.ub.edu, 0-22. Recovered on 9/21/2017.
8. Mceuwisso, W. H. (1994). Assossing Causation in Sport Injury: A Multifactorial Modcl. Clinical Journal of Sport Medicine, 4 (3), 166-170.
9. Pastrana, R. (2007). Sports injuries: mechanism, clinic and rehabilitation.

Workout routine for women to gain muscle mass, strength and endurance

Women's Workout Routine which involves weight-bearing and weight-free exercises to increase your muscle mass (hypertrophy) in legs, buttocks, and other parts of the body ... also works to gain absolute strength and endurance to strenght (muscular endurance), at the same time. This workout routine is possible to be applied every day, but to be able to achieve good esthetic results (bigger and toned butt and legs, for example), it is strictly necessary to be able to apply good habits of life in terms of nutrition, good hours and quality of sleep, etc.

This Workout routine for women has a special focus on the lower muscles such as the one located on buttocks, the muscle biceps femoris, quadriceps, adductors, etc., and also a focus on relatively smaller muscles such as the shoulders (deltoids) and arms (biceps brachii, triceps brachii, brachialis, coracobrachial, extensors and flexors of the forearms).

But, although I already mentioned that this exercise routine can be performed every day, it can also be modified to train less days a week since it is programmed by Day 1, Day 2, Day 3 ... and so until Day 6. So if for example on Monday you applied the exercises stipulated for Day 1, and on Tuesday you could not train for some reason like work, school or because you simply felt very exhausted, then on Wednesday you resume Day 2. And so, that the order of Days (1, 2, 3 ... 6) is followed in that strict order and can give to work on the day of the week (Monday, Tuesday, Wednesday ... Sunday) that you can.

In this specific training routine for women (although some men may also want to apply it), endurance exercises are combined with series of equal numbers of repetitions with loads of between 60% and 70% of your RM, and also with series in ascending and / or descending pyramid to mix resistance, strength and hypertrophy, and also exercises with series focused on the gain of absolute force applying on average 8 repetitions each, handling weights of about 85% to 85% of your RM.

Initial aspects to take into account to apply to this exercise routine


Workout routine for women to gain muscle mass


1. What is RM or 1RM and how to calculate it? The abbreviation RM or 1RM is the abbreviation for "One-Rep-Max or Maximum Repetition" and simply indicates the weight that you can use for a given exercise with which you can perform only one repetition (not one more even if you wanted) ... This value can be found by medium formulas using less weight as a basis (more used in less experienced women), or can simply be calculated directly by weighing heavier weights (usually the latter option is used for more experienced women). NOTE: The first few days of this workout routine can be used to perform these RM calculations by executing each proposed exercise later in the routine.

Formulas for calculating 1RM for a given exercise:

PERFORMING MORE THAN 10 REPETITIONS
1RM = (Weight x 0.0333 x reps to failure) + Weight lifted

  Example: If you raise in the free squat with a bar 100 kg total (adding everything, bar and discs) and with this weight you could make a maximum of 18 repetitions, then the 1RM for this exercise would be calculated by means of the following formula suggested:

1RM = (100 x 0.0333 x 18) + 100 = 159.94 ie approximately 160 kg

PERFORMING less than 10 REPETITIONS
1RM = weight lifted / (1.0278 - (0.0278 x No. of replicates) (Brzycki formula).

Example: If in the dead weight exercise you can lift a total weight of 150 kg (adding everything: bar and discs) and with this weight you could perform a maximum of 8 repetitions, then the RM for this exercise would be calculated as:

1RM = 150 / (1.0278 - (0.0278 x 8)) = 186.24 which could approach 185 kg or 187 kg (depending on the disks in the gym).

2. Variation of the exercises applying different systems each week, for each one. The point is to vary what is applied for each exercise in each week. For example, the exercises you used this week to work on your absolute strength (doing sets of 8 repetitions with weights between 80% and 85% of your RM), the following week you must use them either to perform series in ascending pyramid handling weights between 60% and 75% of your RM, or to work sets of 15 repetitions each with weights between 60% and 70% or 75% of your RM.

3. Order to apply the exercises according to each training system. First, the exercises to work on muscular endurance (series of 15 repetitions with weights between 60% and 75% of the RM) should be started, followed by exercises for the stimulation of absolute strength (sets of 8 repetitions with weights between 80% and 85% or maximum 90% of the RM)) and then end up with ascending or descending pyramid exercises (for example, the first set with 18 repetitions with a weight of 60% of the RM, the second with 15 repetitions with a weight of 65% of the RM, the third of 12 repetitions with a weight of 75% of the RM and the last one with 8 or 10 repetitions with a weight, for example 80% or 85% of your RM ... of course going up gradually weights in each repetition) to combine all variables (strength, resistance, hypertrophy) in the same training session.

4. Number of sets and exercises to be performed. This depends on how long you can devote to your workouts. It is recommended that you do a maximum of 4 sets per exercise and a minimum of 2. This applies to all exercises. Same applies for exercises ... it is recommended that you do a minimum of three exercises per muscle group (applying a training system for each exercise) and a maximum of 5 or 6 exercises per muscle group.

5. Warm up before starting the training session. You can choose to perform warm-up time on treadmill, elliptical, rowing, climber or stationary bike for about 5 to 10 minutes before starting each training session. For example if you are going to use the treadmill, try to ensure that the speed is not too high (between 8 and 9 km / h) with a maximum incline rating of 3%.

6. Stretching to optimize muscle recovery. You must stretch only at the end of the whole session after 10 minutes of having finished everything (when you are calm again). I do not recommend stretching during breaks between sets of exercises because if you do you can reduce the working capacity of muscles and can increase the risk of injury (just do it if you suffer from a cramp ... but if you warm well and hydrate well, you should not have these muscle cramps).

7. Hydration or hydro-mineral balance. In some women simply taking sips of water in breaks between sets may be more than enough ... However, it is best to be able to drink a hypotonic or isotonic drink whether you buy it or take it with you from home, Since maintaining a good balance between sodium and potassium is a key point to allow good muscle contractions and at the same time avoid those annoying and sometimes painful cramps.

8. The training of the muscles of the core zone or central zone. These muscles (rectus abdominis, transverse abdomen, obliques and dorsal width and others in the lower back) should work either at the end or at the beginning (after warming up) of your training routine. If you choose to apply at the beginning you make sure to strengthen them to face your training routine, although the "bad" on some occasions is that you could end up very exhausted to be able to perform the rest of your routine exercises to the maximum ... so try you feel when doing them at first compared to applying them to the end of the training routine (before stretching) ... you can apply a working system with each set executed to failure. You can also apply exercises with weights like for example crunches in pulley and do for example 4X8 with high weights. All this depends on your goals in this area (mark, volume in abs, just tone, etc.).

Workout routine for hypertrophy, strength and resistance to strenght for women



Day 1: Chest - triceps


Exercise 1. Bench press with barbell or dumbbell, without inclination (bench parallel to the ground) and another day you do with inclination.
Bench press with barbell or dumbbell,

Bench press with barbell or dumbbell,

Bench press with barbell or dumbbell,

This exercise can help you to reaffirm your breasts by simply exercising your pectoral muscles ... For your performance, be aware that some women often experience discomfort when they perform this exercise with a bar, or other women simply have a kind of imbalance of force in one of its arms so that the barbell is often flanked both in the eccentric (down) and concentric (up) phases of this exercise. Therefore, if you know that you suffer from this imbalance, or some pain when doing it with bar or if this bank is very busy and you are in a hurry, then do it with dumbbells in another bench also without inclination or with inclination ... Do not exaggerate in the descent (eccentric phase) to avoid compromising too much the glenohumeral joints of each shoulder-arm.

Exercise 2. Dumbbell openings on inclined bench or incline not according to the previous exercise (if the previous exercise you did on an inclined bench, then you do this on a bench without inclination).
Dumbbell openings on inclined bench

You do not have to do a very exaggerated opening of the arms nor do you have to stretch them completely when you open, to avoid that the joints of the shoulders and elbows suffer too much to avoid injuries. Focus on tightening tightly by joining the dumbbells (without bumping them).

Exercise 3. Pull over with dumbbell on bench without inclination.
Pull over with dumbbell on bench without inclination.

Pull over with dumbbell on bench without inclination.

Pull over with dumbbell on bench without inclination.

Do not overdo it by carrying the dumbbell too far behind your head. Also do not lower the dumbbell when you have it above your chest since this exercise is not to exercise the triceps directly, and also you could hit your breasts unnecessarily. Focus on the pecs and thus on the re-affirmation of the breasts. When you have the dumbbell above your chest, instead of approaching it towards your chest, try to do a scapular protraction ... that is, as if trying to keep it farther, keeping your arms stretched ... If you have a good level, you can try to do it as well showed on the first two images so that at the same time you can perform an isometric contraction in your legs, glutes and abs. If not, then you do it with full support on the butt as shown in the third image.

NOTE: With these three previous exercises it may be more than enough to exercise your pectoral muscles. If you notice that you have more time, you can also apply the following exercises:

Exercise 4. Crosses or protraction with chest pulleys, with and without shoulder flexion (lifting of arms).
Crosses or protraction with chest pulleys

Crosses or protraction with chest pulleys

In the variant shown in the first image, in addition to working the pectorals, the anterior fibers of the deltoids are also stimulated but not with the same intensity as the pectorals ... Keep in mind when climbing and closing, tighten very well. In the descent (eccentric phase) do not let yourself be beat by the pulleys but try to be a phase of controlled and relatively slow movement ... One day you can run the first variant (first image) and the other day that you touch you choose the second variant (second image).

Exercise 5. Chest inclined ("Hammer").
Chest inclined ("Hammer").

Chest inclined ("Hammer").

Chest inclined ("Hammer").

Unfortunately not all gyms have this type of machine, which also usually comes with pulleys. If there is in your gym, then take advantage of it because it is an excellent complement to the work of your pecs. You can work unilaterally and / or bilaterally, that is, by doing the repetitions first with one side of your body and then with the other side, while the other side maintains an isometric / sustained contraction (keeping the arm stretched) to stimulate more muscular endurance.

Exercise 6. Prone arm push-ups. Wrongly called chest push-ups. You can make each series until failure. Without a good level you can do them as shown above the image, and if not then do it by supporting your knees on the floor, mat, carpet, etc.
Prone arm push-ups.


Exercise 7. Stand Pulley Triceps Extension with variable grip.
Stand Pulley Triceps Extension with variable grip

Stand Pulley Triceps Extension with variable grip

You can try to raise the pulley further so that the 90 ° angle that forms between the arm and the forearm "breaks", as shown in the second image, thus generating a smaller angle which would cause the range of motion to be more so that more muscle fibers can be stimulated. If, however, you feel a lot of pain in the joints of your elbows and / or wrists, then you can either try a different grip bar as shown by letting the pulley go only until the 90 ° angle is formed degrees, as shown in the first image.

Exercise 8. Press with bar in W or normal barbell, depending on how you feel more comfortable, with arms opening at shoulder width.
Press with bar in W or normal barbell


Exercise 9. Extension on standing pulley. If the pulley is too busy or if you find it very uncomfortable, then you can do it with barbell or dumbbell, standing or sitting on a bench with back support.
Extension on standing pulley


NOTE: With these three exercises it may be more than enough for the work of the brachial triceps of each your arms. But if you notice that you have more time, you can also apply the following exercises:

Exercise 10. Triceps kick with dumbbell or pulley.
Triceps kick with dumbbell or pulley.

Triceps kick with dumbbell or pulley.

Triceps kick with dumbbell or pulley.

Triceps kick with dumbbell or pulley.

Triceps kick with dumbbell or pulley.

This exercise can be done with dumbbells, with pulleys or terabands, depending on the focus (toning, strength, volume, etc.). You can do it with two arms or with one arm and then with the other. Always keep a good posture (do not go to hump).

Exercise 11. Dips.
Dips.

Dips.

Dips.

If you have a good level you can do as the first image shows. If you have a medium level and also want to stimulate muscle fibers of your legs, buttocks and abdomen, you can do it with the feet support in a fitball. If you do not have a lot of strength and stability, then you do it as shown in the third image. Do not exaggerate in a very deep descent unless you have much experience, in order to avoid an overload (often unnecessary) of the articulations of the shoulders.

Day 2: Leg and butt


Exercise 1. Free squat with barbell on the trapezius muscle or on the pectoralis and anterior fibers of the deltoids (as it is easier for you).
Free squat with barbell on the trapezius muscle

Free squat with barbell on the trapezius muscle

Free squat with barbell on the trapezius muscle

Free squat with barbell on the trapezius muscle

If you notice that your back and / or knees suffer too much, then you can try it on smith machine (although I always consider it better free squat with barbell because helping to maintain balance stimulates more muscle fibers). The other you can try is to lower progressively as you advance the workouts, as shown in the images ... or start lowering until the angle formed between the legs and thighs is much greater than 90 ° ... then lower until the angle formed is equal to or very close to 90 ° ... and later try to make a deeper descent.

Exercise 2. DeadLift with barbell or dumbbell (with the bar you could carry much more weight).
DeadLift with barbell or dumbbell

DeadLift with barbell or dumbbell

When you perform this exercise with a bar, the grip can vary according to the weight you want to lift. If a palm-grip is seen facing the front, one arm, and a hand-held grip facing the back of the other arm, it usually tends to be able to lift more weight ... as for the execution of the exercise with dumbbells, you can use it as a variant (one day with barbell and another day with dumbells). Also, if you notice that you have a difference in strength (one arm stronger than the other), if there are no barbells available or if you feel more comfortable, then you do it with dumbbells. Remember not to jostle at any time (neither in the ascent nor in the descent) to avoid injury.

Exercise 3. Inclined press.
Inclined press.

Inclined press.

You can do with two legs at the same time or with one ... this last option you can use it when you have a short time to load this press machine with many discs, or just for a change. In addition, you can also add the variant of the opening of the legs, that is to say one day doing with legs wide open, another day with legs wide open to the shoulders and another day doing it with legs almost totally together. Or you can do one series with one leg opening and the other series with other leg openings, to work more muscle fibers in a single training session.

Exercise 4. Flexion for femoral biceps, lying down.
Flexion for femoral biceps, lying down

Flexion for femoral biceps, lying down

This exercise can also vary as the press exercise, as to the opening of the legs and how to work with one or both legs. You can also test in the last repetition of each series to hold for a few seconds the contraction (the concentric phase, that is when you raise the pulley) and then let the eccentric phase continue in a relatively slow and controlled way.

Exercise 5. Front Lunges with dumbbells or barbell behind or in front.
Front Lunges with dumbbells or barbell behind or in front.

Front Lunges with dumbbells or barbell behind or in front.

Front Lunges with dumbbells or barbell behind or in front.

You can do them on the site or if you have more level then you can move as such forward. Backwards you can also move but you must be much more careful ... depends on how you feel more comfortable, you can do with dumbbells or with the bar on the trapezius muscle or on the chest and anterior fibers of the deltoids.

Exercise 6. Side lunges with barbell on the trapezius or sitting adductor muscle.
Side lunges with barbell on the trapezius or sitting adductor muscle.


sitting adductor muscle.

It depends on your level, the availability of the machines and how you feel, you can choose one or another exercise to work more closely your adductor muscles. Of course other leg muscles and gluteal area are also stimulated ... If you end up very exhausted with previous exercises (squats, deadlifts, press, etc.), then choose to perform this exercise on the adductor machine as shown in the third image.

Exercise 7. Stand calves raises in smith machine, in press or there are also specific machines for this purpose to exercise the triceps sural, as shown in the following pictures.
Stand calves raises in smith machine

Calves press

Avouid bouncing when performing each movement very quickly. Try to go down well and climb as high as you can. That the movement is controlled and not too fast or "crazy" ... there are other machines but these are the most common.

Exercise 8. Sitting calves raises.
Sitting calves.

If the opening of the feet in the previous exercise was with the tips "looking" in front, in this seated machine you can choose to make the tips look forward but more towards the center or out.

Exercise 9. Extensions for quadriceps. You can work on one leg or both legs at the same time.
 Extensions for quadriceps.

Day 3: Shoulder (deltoids) - trapezius, biceps and forearms


Exercise 1. Military press with barbell or dumbbell, sitting or standing.
Military press with barbell or dumbbell, sitting or standing.

Military press with barbell or dumbbell, sitting or standing.

If you do not have "unevenness or imbalance" of strenght (or one arm stronger than the other), you can try to do with bar. And if you consider that you have a good level, good strength in your core area, legs and buttocks, you can venture to do it standing ... this also allows you to tone in an indirect and direct muscles of the gluteal region and legs .. always keep a good posture, do not go to jorobar or sitting or standing.

Exercise 2. Lifts / Side openings with dumbbells.
Lifts / Side openings with dumbbells

If you feel capable, you can do it standing up. It is not easy since maintaining a good posture also requires extra energy and a very good toning also of muscles of the core area, legs and glutes. Then you can try to do it sitting on a bench with back support, and in a next workout you can try to make it stand with less weight and then test if you can add more weight without the technique being compromised ... in addition, avoid climbing too much the arms so as not to unnecessarily compromise the shoulder joints.

Exercise 3. Front elevations with dumbbells.
Front elevations with dumbbells.

Front elevations with dumbbells.

Do not overdo the dumbbells over the account, much less when handling very high weights. Avoid excessive and unnecessary compromising of these joints. You can do it with both arms at the same time alternately as shown in the second image.

Exercise 4. Rowing with bar for trapezius muscle.
Rowing with bar for trapezius muscle.

Try to make the grip comfortable, without causing excessive tension or discomfort in the wrists. The point is to stimulate mainly the trapezius muscle and the deltoids, and not that the joints suffer from more ... for this reason the W-shaped barbell is the best option for a grip that prevents the wrists from ache.

Exercise 5. Scapular retraction with disks or dumbbells, with scapular retraction.
Scapular retraction with disks or dumbbells, with scapular retraction.

When you go up / down, if you want to stimulate your trapezius muscle even more, then you must retract the shoulder blades, that is, "throw" them back as far as you can.

Exercise 6. Biceps curl with bar, standing. The grip can vary depending on how you sit (prevent your wrists from suffering more).
Biceps curl with bar, standing

If you do it with the W-shaped barbell, the grip is usually more comfortable. The point is to stimulate the muscles of the anterior part of the upper limbs. Another thing to keep in mind is to lower well (full eccentric phase) and raise (concentric phase) and tighten as well as you can.

Exercise 7. Preacher sitting with barbell or pulley.
Preacher sitting with barbell or pulley.

Preacher sitting with barbell or pulley.

It depends on availability. You can also vary, one day you do with barbell and another day on pulley. Here too you should let both the eccentric and concentric phases of the exercise be complete (lower well in a controlled manner, and climb well).

Exercise 8. Biceps curl with pronation grip. You can do it with bar or pulleys, standing or sitting. You can vary every day.
Biceps curl with pronation grip


Exercise 9. Flexion and extension of forearms in pronation. You can do it with bar or dumbbells as the image shows.
Flexion and extension of forearms in pronation


Exercise 10. Flexing and extension of forearms with supine grip, with barbell or dumbbells depending on availability, although you can also vary a day in one form and another day with barbell or dumbbell.
Flexing and extension of forearms with supine grip

Day 4: Back - Triceps


Exercise 1. Seated pulley rowing.
Seated pulley rowing.


Exercise 2. Pulley rowing (Lat pull) with front thimble towards the chest.
Pulley rowing (Lat pull)

You can also do it with a transverse pole, but when you put a lot of weight, this movement can about almost unnecessarily stress the shoulder joints. Take care of an injury.

Exercise 3. Pull over on pulley for back muscles.
Pull over on pulley for back muscles


Exercise 4. Standing Rowing with barbell.
Standing Rowing with barbell


Exercise 5. Pull ups. Depending on your level you can do it without help, or with the machine so that later you can do it alone.
Pull ups

Pull ups


Exercises 6, 7, 8, 9 and 10, use the same applied on day 1.

Day 5 (leg) do the same of day 2


Day 6 (Shoulder (deltoids) - trapezius, biceps and forearms) do the same from day 3


Final aspects to consider for this workout routine


1. Remember and apply the initial aspects already mentioned at the beginning of the routine.

2. If this week you did Chest-triceps, shoulder-biceps and back-triceps, then the following week works Chest-biceps, shoulder-triceps and back-biceps.

3. You can apply more or less exercises depending on the time and how you feel. For example you can apply only 1 of each form of training, that is one of a series of 15 repetitions, one for absolute force (series of 8 repetitions) and one of pyramidal form. If you have a lot of time you can apply 2 exercises for each form of training.

4. Breaks between sets may vary according to your level. For example for the series of 15 repetitions you can rest in average 60 seconds. For force series (repetitions of 8) you can rest for an average of 2 minutes. For pyramidal series the rest may increase as weights increase.

5. The nutritional part and the good hours and quality of sleep are crucial to achieve the results you want: for better muscle and nervous system recovery ... and in general a recovery of your body that can point to better physiological adaptations.

6. If you can only train 3 days a week, try to be separate days, ie Monday, Wednesday and Friday. It is not recommended to train 3 days in a row and rest 4 days in a row since during this time physiological maladjustments can occur that can lead to some injury, when the workouts are returned and resumed with the same intensity.

7. If you can only train 3 days a week, in addition to following the previous recommendation, try to perform full body routines by choosing 2 exercises for the work of each muscle group. I usually recommend starting with working the legs, but this really lies in everyone.