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Team TNT Athlete Rushane Thomas takes you through one of his brutal high volume shoulder workouts as he begins his contest preparation for the PCA competitive season.
Rushane is the current Junior PCA British Champion and is looking to dominate for a second year running. This workout is not for the faint hearted as it requires nothing less than MAX effort as you will see demonstrated in the videos below if you wish to have huge delts that will make your shoulders give you that impressive V taper.
Give this workout ago and COMMENT below if you have any questions below for Rushane to answer for you. Who better than the current British Champ to get advice from?
This Workout is centred around creating the 3D effect – perfect roundness and symmetry so I appear bigger on stage.
At the start of my workout I like to do a giant superset starting light to flush blood into the working muscle and loosen up my joints ready for some serious poundage.
All you will need is some light dumbbells for this as the sheer volume of reps will have your delts on fire before you even get to the serious weights.
Side raises, 5kg x 33 2.5kg x 33 1.25kg x 33.
Bent over raise 5kg x 33 2.5kg x 33 1.25kg x 33
Front raise 5kg x 33 2.5kg x 33 1.25kg x 33
Once you have completed the giant superset it’s time to get serious.
The seated dumbbell shoulder press is a staple in my routine and feel its one of the best shoulder exercises you can do for maximum fibre stimulation as this also brings your stabilisation muscle into play to support the lift working everything down to your core.
Dumbbell shoulder press 30kg x 12, 35kg x 12, 40kg x 12, 48kg x 7
Rushane Thomas - Team TNT - Seated Dumbbell Shoulder Press - Vimeo
Now that you have completed the seated shoulder press and given MAX effort, it is now time to isolate the lateral head (Middle) of the delts.
Here you will be looking for serious growth to give you that rounded boulder shoulder look that gives your shoulders their width. Remember, the wider the shoulders & are look the smaller the waist looks.
Single arm machine side raises 55kg x 20 65kg x 20 75kg x 20 100kg x 12, 5 forced reps
Rushane Thomas - Team TNT - Seated Single Arm Lateral Raise - Vimeo
By this point it should be impossible to raise your arms above your head. If you can then you simply haven’t done it right…. So go back and do it again!
We are going to finish on the machine Rear Delt Fly or Reverse Pec Dec.
Here, you will be looking to target the almost always neglected posterior (Rear) delt to create that 3D look that we are looking for so make sure you give this just as much time and attention as you gave the others. Focus on a strong mind to muscle connection and be sure to get a full squeeze and contraction.
To finish, throw in a drop set to real blow them up and take them to failure.
Rear dealt flys 80kg x 20 100kg x 13 120kg x 13 Drop set 140kg x 10 120kg x 8 100kg x 8
Rushane Thomas - Team TNT - Seated Rear Pec Dec - Vimeo
Guys and Girls, be sure to give this workout a go and please let me know what you think by commenting below and also let me know what other body parts / topics you would like me to cover.
Thanks for reading and give this blog a ‘LIKE’ and a ‘SHARE’
My biggest advice on “adding mass to your ass” is definitely a combination of a lot of different variations, exercises & weights. I like to train my glutes 2-3 times a week which I find is extremely effective. This gives me plenty of time to recover from one session to the next so I can ensure each session is an explosive one. I always mix up the days I train glutes so that my body is never stuck in routine. One of the days I would focus on isolating my glutes and performing isolation exercises.
An example of a good isolation exercise for glutes would be a Cable Glutes Kickback – these are really effective as you don’t need to focus on an extreme range of motion. It allows you to focus on squeezing and contracting the glutes while lifting a decent amount of weight for your desired rep range.
Click the video below for an example of how I use the cable machine to perform the cable glute kickback.
On my second leg/glute day of the week, I add in all my compound exercises like squat’s, lunge, leg press and deadlift which we all know are the famous go to exercises for mass and strength and power. A compound exercise is mostly any exercise that uses two or more joints/muscle groups to complete a movement so If you haven’t added Squats & Deadlifts to your leg/glutes sessions already, then you need to start. Squats & Deadlifts are the ultimate exercises you will need for building and shaping your legs and glutes.
Charlotte Thompson - Team TNT - Barbell Squats - Vimeo
I always have a mind-set of how heavy can I go today? I always aim to beat my last PB (personal best) of how many reps I can get of my heaviest set which I really love to do as it means every session you’re improving which will help psychologically to motivate you and have that feeling of accomplishment.
I used to believe that low weight, high reps where most effective for me until I hit a certain plateau in my training and just wasn’t getting the results. I realised it was time to brave up and hit the big girl weights and it wasn’t until then I really noticed the progress.
Always time for a selfie but only after the work is DONE!
I increased my training volume and the weight I was lifting previously to really challenge myself and forced my body to adapt to the new stresses I was placing upon it which in return resulted in progression.
I realised my body is capable of so much and yet my mind puts it off so easily. When you start to train outside your comfort zone you come to terms with it and you grow a mind-set which enables you to go beyond what you once thought wasn’t possible and you improve continuously.
SO…. If you’re aiming to gain Mass to your Ass then its time to up your weights. Add in compound & isolation exercises into your plan and really concentrate on that mind to muscle connection throughout each rep/exercise and you WILL notice a difference in strength & endurance most definitely.
There are no shortcuts, you have to work for it….
So “dream BIG, work hard. Stay focused & surround yourself with good people”
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Battle ropes offer a welcome alternative from the drudgery of treadmill cardio sessions. Use this fat-burning workout twice weekly to sweat yourself leaner and fitter!
Battle Ropes are more than just a passing fad; they’re a valuable weapon for getting you to burn calories for hours on end even after you finish the session!
In fact, a study in the Journal of Strength and Conditioning Research found that a mere 10-minute battle rope workout increases heart rate to peak levels and should be classed as high-intensity exercise.
Battle Ropes work cardio levels to the max while enhancing your grip, strength, conditioning, and overall work capacity.
When manoeuvring battle ropes in a variety of both linear and circular motions, the idea is to peak your heart rate.
High-intensity interval-style regimens that focus on improving your power, explosiveness and aerobic endurance are where battle ropes really shine.
They’re an essential part for creating a calorie expenditure that will have your body fat falling at record speed!
Another benefit of battle ropes is that they’re a great low-impact form of training anyone can do to even out strength imbalances and improve balance.
In case you needed even more of an incentive to this workout a crack, just know that they’re fun as hell.
Do each set of rope exercises in a squat position. Make sure to stabilize your core and plant your feet shoulder-width apart.
Wave: Probably the most common battle rope swing, the standard wave is a great way to focus on your biceps. Tuck your elbows into your sides and alternate pumping your arms up and down, creating alternate waves in the rope. When you’re ready to step up the difficulty, switch to a double wave, where your arms move in tandem.
Slam: Lift both ends of the rope overhead, and then slam the rope down with full force onto the ground. Make sure to maintain good posture. This move engages your shoulders, arms, back, and core, especially your abs.
Circles: Move each arm in independent circles in front of you. You can rotate each arm outward (left counterclockwise, right clockwise) or inward (left clockwise, right counterclockwise). It’s a great way to focus on your shoulders. You can also hold both hands together and make a single circle with both ends of the rope—start moving clockwise, and then switch to counterclockwise halfway through the set.
Flyes: Squat low and whip each end of the rope in tandem, as if you’re flapping your arms like wings. Keep your elbow bent only slightly. It’s a seriously challenging workout for your whole back.
Grappler Throws: Keeping both your feet grounded, pivot your torso from side to side. During each pivot, flip the ropes over as if you were throwing them to the floor on the side you’re pivoting toward.
The Battle Rope Circuit Workout
Once you’re comfortable using battle ropes and you’re ready to integrate them into a regular workout, try this combo circuit of battle rope swings. Perform each move for 30 seconds with 30 seconds of rest. Once you’ve done all 6, rest for 2 full minutes and repeat.
1. Burpee slams: Alternate 3 double arm slams with one burpee, repeat and see how many burpee you can complete in 30 seconds.
2. Alternate wave/lateral lunge combo: Begin with feet close together and start to make alternate waves. Continue the alternate wave pattern with the arms as you lunge laterally (right to left) while swinging the ropes.
3. Single arm plank waves: Begin in a plank position. With one arm, grab one side of the rope. Complete 5 single arm waves from plank position, then switch.
4. Double wave/jump squat combo: Start with a wide stance. This will be done on a four count. Begin making double waves as you lower into a deep squat, counting to three. On four, jump and begin the cycle again.
5. Jacks: Hold both ends of the rope in your hands and walk towards the anchor a few steps so you have some slack. Next, perform jumping jacks with the ropes.
6. Claps: Standing in a squat position, move the ropes in and out as though you were drawing an “s” pattern on the floor. The ropes should hit and “clap” each other along the way.
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