A lot of debate has taken place as to whether or not barbell presses behind neck are a safe movement for training shoulders. The effectiveness of the movement cannot be denied – it requires the three heads of the shoulder, along with the triceps, forearms, and upper back, to exert effort. The movement builds mass, no doubt about that. The shoulders are forced to push a heavy weight skyward, and numerous muscle fibers in the upper body are recruited as a result.

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Many top bodybuilders have recently spoken out about their preference for alternating nearly “all-barbell” and “all-dumbbell” days. They believe that training in this manner, they are able to isolate certain muscle fibers and stabilizer muscles, which can often become overlooked using the same exercises in the same order each week. Let’s look at a standard example of how chest day could be trained in consecutive weeks, alternating barbell and dumbbell day.

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Many top bodybuilders have recently spoken out about their preference for alternating nearly “all-barbell” and “all-dumbbell” days.  They believe that training in this manner, they are able to isolate certain muscle fibers and stabilizer muscles, which can often become overlooked using the same exercises in the same order each week.  Let’s look at a standard example of how chest day could be trained in consecutive weeks, alternating barbell and dumbbell day.

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Q:  I was recently turned on to power lifting as a means to add more size - meaning that I am doing traditional movements in a routine that is just the major heavy lifts and getting a lot of gains. I was reading about the Westside Barbell clan to get a good understanding of their methods and they were talking about wide stance. They said that wide squat stance was superior for adding mass and development to the legs. Why is that?

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