Slow eccentrics are the bodybuilders’ key to deltoid stimulus.
Last updated on August 2nd, 2024
Women’s Open bodybuilder Ashley Lynnette Jones secured her spot at the 2024 Olympia by winning the 2024 New York Pro. Jessica Reyes Padilla, who ranked as the runner-up to Cydney Gillon at the 2023 Figure Olympia is also prepping for another attempt at the top of the Olympia throne.
Jones and Reyes Padilla trained together during push day on July 25, 2024, and shared their routine:
Jones’ & Reyes Padilla’s Push Day Workout
The duo trained in the rep range in the 12 to 15 range for each exercise.
Seated Machine Vertical Press
Before her first set, Reyes Padilla clarifies that while Figure Olympia doesn’t require overly developed chests, maintaining a well-rounded physique is necessary. She takes hold of the vertical press machine’s handles with an overhand grip and completes 15 reps.
The duo progressively overloads each set. Jones has Padilla’s assistance upon reaching failure in their final set. (1)
Seated Machine Shoulder Press & Seated Alternating Dumbbell Front Raise
The bodybuilders’ first shoulder compound movement was the seated machine shoulder press. They performed three-second eccentrics, maintaining constant muscle tension. They’re paired with explosive concentrics.
The purpose of [eccentric loading] is more tension to the muscle…as if training heavier.
Jones highlights a distinction between seated and standing dumbbell raises is the potential for momentum. Jones and Reyes Padilla avoid swinging their arms to ensure the stimulus remains on the front deltoids.
Where To Next?
Reyes Padilla is set to compete at the 2024 Texas Pro on Aug. 9, 2024. Jones eagerly anticipates competing in the 2024 Rising Phoenix on Aug. 24, 2024. They are both expected to travel to Las Vegas, NV, for the 2024 Olympia on Oct. 11-13, 2024.
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Reference
- Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010
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