If you’ve ever wondered what goes on behind the doors in black stone labs‘ gym, three of his elite athletes pulled back the curtain. Figure competitor Jennifer Aquirre, U64KG strongwoman Kristen Graham and Billy Gagliardo teamed up to film a shoulder Y arm trainingwhose video was posted on Aquirre’s YouTube channel on September 23, 2022.
If you’re not executing the movement perfectly, get off.
During the intense arms and delts session, Gagliardo pushed Aguirre and Graham to their breaking points, watch below:
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Aguirre, Graham, Gagliardo’s Delt & Arm Workout
Follow Aquirre, Graham, and Gagliardo’s shoulder and arm workout through the exercises they did below:
Dumbbell Side Lats
Gagliardo Heated with standing lateral dumbbell laterals. Gagliardo adjusted Aguirre and Graham’s form so that they only moved about half their length. ranges of motion to maintain constant tension on the deltoids. stated an effort don’t pause at the bottom of each rep, as that might help speed up muscle development.
According to a 2015 study in Sports medicine, the longer a repetition persists, the greater the stimulation for a hypertrophic response. (1)
I want that constant tension all the time.
The warm-ups were followed by three to four sets of work in the range of 15 to 20 repetitions. Gagliardo explained how to find the correct rep range it’s about feeling. He wants every athlete to get closer failure within that 15-20 rep range.
Reverse Pec Deck Flyes
Reverse pec flyes were second on the agenda for working the rear delts, middle traps, and rhomboids. Gagliardo hammered home that one of the biggest mistakes he sees people make is the placement of their body and hands. The larger muscles often compensate during isometric movementwhich can lead to sloppy reps with poor form.
The rear deltoid is a small muscle, to target it, you have to be very, very specific.
The trio stayed in the 15-20 rep range for each set, and a decent pump was installing.
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Seated Four-Way Dumbbell Raises
Four-way dumbbell raises hit every part of the shoulder. A minimum weight is required for these, and must be increased in increments of less than five pounds. enough to progress.
They reduced the rep range to between eight and 12, but the same principles applied as the lateral lats: no total lockdown or pause at the bottom.
Rope Thrusts, Dumbbell Alternating Hammer Curls, Seated Dips, and Sissy Bar Cable Curls
A giant set for the entirety of the arms, made up of four movements, finished his training. Gagliardo walked Aguirre and Graham through straight-rope pushdowns for the tricepsthen stand alternating hammer curls with dumbbells for the brachialseated dips to further skew the triceps, and lockouts with sissy bar low cable curls for the biceps.
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Each athlete completed a giant set warm-up round of fifteen repetitions per exercise. He then followed that up with three working sets of each exercise without rest. The trio expressed their delight in the pace of the workout: the combination of burning muscle and higher reps.
Go through the motions of a move hitting reps without a cash mind-muscle connection You won’t get the same results as staying on target second by second. This style of training was a change of pace for Aguirre and Graham. Gagliardo believes that there are ways to incorporate different training styles and that mixing those styles proactively can prevent training from feeling stale.
References
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Schoenfeld, BJ, Ogborn, DI, & Krieger, JW (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine (Auckland, New Zealand), Four. Five(4), 577–585. https://doi.org/10.1007/s40279-015-0304-0
Featured Images: @jennaguirre7877 on Instagram
