Gary Strydom works hard for his physique and it shows. He has been very prominent in the wrestling and bodybuilding field. We hope to see him more in the future years.
Bodybuilding Titles Won
1994 WBF Champion
1993 WBF Champion
1991 Night of the Champions
1989 Arnold Schwarzenegger Classic -- 3rd
1988 Mr. Olympia -- 5th
1986 NPC Champion
Gary Strydom on Delt Training
The shoulder muscle complex is often overtrained, particularly by those dissatisfied with the narrowness that nature gave them. You must remember that the shoulder muscles do a lot of work during chest and back movements so the potential for overtraining the delts is great. It may surprise you to learn that I rarely do more than ten sets for shoulders even when training for a contest. The shoulders do so much direct and indirect work that any more than ten intense sets doesn't allow sufficient time for recuperation and growth.
Another factor I would stress when working delts is that because the shoulder joint is so sensitive a mechanism, injury can easily occur if you use heavy weights whilst still trying to keep your form strict. For that reason you won't see me labouring with monstrous weights on, for instance, side laterals, when lighter dumbbells do the job much better.
I train the total body over a four day period, the fifth being a rest day. Shoulders are trained on the afternoon of the third day, chest having been worked in the morning. For a shoulder workout I choose three exercises from a repertoire of seven:
Presses behind the neck
Seated dumbbell press
Dumbbell side laterals
Cable side laterals
Dumbbell bent over laterals
Cable bent over laterals
Close grip upright rows
Cable work is limited to a short period just before a contest when the continuous tension effect is required to bring out detail. Upright rows, which striate the front delts as well as aiding the delt/trap tie in, are also restricted to the pre–contest phase.
After warming up with a couple of sets of light presses a workout usually commences with seated press behind neck either with a barbell or on the Smith Machine. I'll do four sets of 8 to 10 reps, and press behind neck is the exercise I would urge all beginners to do, as it builds power and size in all three heads of the deltoid muscle group. Utilising a medium grip I keep constant tension on the delts by not locking out at the top position — by locking out the stress is taken by the triceps. Also I keep the bar moving throughout the set to keep the pressure on the delts.
My second exercise would then be dumbbell side laterals which I often do seated to prohibit any form of cheating. I always keep my hands in front of my shoulders as I raise the dumbbells upwards. At the same time I rotate my wrists — "pouring the jug of water" movement — so that my little finger is above the level of my index finger at the mid–point of each rep. This action ensures that the maximum effect is placed on the side delts to bring out the capped look. Three sets of 10 to 12 reps will suffice before moving onto the final exercise: bent over dumbbell laterals.
On this movement the upper arms should go directly out to the sides, rather than behind the most forward point of the shoulders. To raise the dumbbells to the rear of the shoulders lets the triceps take over a lot of the workload. You should also ensure that your palms are facing the floor throughout the execution of this movement. Another three sets of 10 to 12 reps and the session is over.
I guarantee that as long as you avoid the pitfalls of overtraining, use good form, train intensely, eat wisely, and get plenty of rest, then in a relatively short time you'll be asking for a new size jacket.
Gary Strydom's Delt Routine:
Press Behind Neck 4 Sets x 8 to 10 Reps
Dumbbell Side Laterals 3 Sets x 10 to 12 Reps
Bent Over Dumbbell Laterals 3 Sets x 10 to 12 Reps
Gary's Suggested Routine for Beginners:
Press Behind Neck 3 Sets x 10 to 12 Reps
Gary's Suggested Routine for Intermediates:
Seated Dumbbell Press 4 Sets x 8 to 10 Reps
Dumbbell Side Laterals 3 Sets x 10 to 12 Reps
