Adding banded tension to your shoulder work is guaranteed to trigger new hypertrophy gains. Just grab a couple of resistance bands and wedge them under the bench for overhead dumbbell presses.
The key is to lift the dumbbells all the way up to the top and hold them there for a couple of seconds in the contracted position of each rep.
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Joints hurting? CNS fried? Here's how to intelligently train the bench, deadlift, and squat to keep the gains coming.
Okay, tough guy, so you want to write your own training programs, eh? You think you've got what it takes?
When I look at all the questions that people send me, one of the more common themes I notice is confusion around the topic of putting together your weekly training cycle. So for my first edition of The Staley Strategies, I thought I'd elaborate on one of my all-time favorite strategies (this one being a tactic, technically speaking): the A-B split.
A few programming tweaks for your body type can mean the difference between muscle growth and stagnation.