So the terrace major, which is here in black.
Okay. Um, there's nothing I can do here to
overcome the same limitation in the drawings
that this muscle here is actually the same size
or bigger than this muscle here.
The difference is, is the lats are a very thin muscle
that cover a lot of things.
Like a sheet. The Terry's is like a slug, right?
It's, you know, it's like a big,
it's like a big fat bratwurst and that's what it looks like.
I mean if you see a back shot of somebody right there head,
they lats and then there's this little bulge right
underneath here and that's the Terrys.
So the Terrys doesn't look big in a lot of the drawings
and it doesn't look big on a lot of the modelings
because I have no way of showing the girth of it, right?
But when we actually look at the total cross-sectional area,
like if I were to cut the lats and the Terrys out
and basically like bundle them up so
that we could actually measure the total
like cross-sectional area.
The Terry's is actually
a little bit more in some of the studies.
Now, is this gonna vary across bodybuilders? Yeah.
They didn't have Dorian Yates on the table
when they did this study, right?
You know? But we at least know that okay,
these muscles are not too,
it's not like this is a baby little tiny thing
and it's the little helper
and the lats are like this big strong guy.
Like no, this guy does a f*****g s**t load.
It's a very strong muscle
and it actually inserts further away from the shoulder
joint, which means it has a stronger lever to flex
and adduct the shoulder pretty much at every position,
especially as we get up overhead.
Because what's gonna happen is when this start,
once this goes up, you see how big this lever is.
This is a huge f*****g lever.
If this can go up like this
because the scap goes with it, it maintains the leverage,
whereas the lats tend to drop off more.
So reciprocally, this guy has a tremendous amount
of leverage to do the shoulder extension
and a deduction functions.
Okay? And then of course we also have our post delts
that are gonna be able to help, especially in our rowing
motions and wide motions and stuff as well.
Okay? So when we're looking at simply what's happening here
in terms of a deduction
or shoulder flexion, the Terrys is doing a
tremendous amount of that work.
That's why if we're focusing on lats,
actually getting the scapular motion in there is
probably extremely important.
Okay? If anything, you could argue it's the primary
function of the lats.
Okay? So if we were to look at this motion here,
what would be the shortest portion for the Tess?
It would be slightly internally rotating here
and basically pulling in line with the scapula.
So it'd be a scapular plane, a deduction that's shortest.
We could get the tes muscle, right?
Literally bringing the origin right into the
lateral portion of the scapula.
Okay. And then if we were going to lengthen that,
it would be moving away from it directly in
that plane. So what does this
Exercise and what does that look like?
It's our scapular plane lateral race. Okay.
Now what's important to understand is the scapula
and the scapular plane are both, you know,
they're not in fixed spaces so you can protract and retract.
So there is the option that like, okay,
can we do lateral raises that are a little bit more forward
and a little bit more lateral?
Yes. And there is also the argument that
for the most posterior fibers of the middle dealt,
that even like coming across like this
is a way to stretch them.
So I don't know, maybe this is just the most lateral portion
of the posterior delta over here.
Or maybe it's the most posterior portion
of the middle de, I don't know.
It's still a good exercise.
Basically this is the Y raise,
but we could be doing a lengthened position here
or a short position here.
So the Y raise is still a good exercise
and it's to be good for middle delts
and probably the most lateral portion
of the posterior delts.
And even a little bit of the lateral
portion of the anterior delts.
'cause you're also like, it's a good kind of omni
lateral deltoid exercise.
And so is kind of coming down here and pushing here.
But if we're talking about what's probably the best stretch
and most specific for just the middle delts,
it's gonna be coming down here.
'cause this is how we can for sure get the most
stretch in terms of a deduction, right?
So as I'm coming in here, this doesn't sit perfect, right?
But as I'm coming in here,
this allows me to get a lot more stretch.
But if I try
and come in front of the body, the rib cage is an issue
and that's, that's, that's on a skeleton
with no muscle mass, right?
So if Charlie comes out here,
big Charlie, no, I said big Charlie.
No, I'm just kidding. Okay, so if he was gonna do
a lateral raise and he wanted to do something in front
of the body, right?
And he's like here, okay, here's his scap
and here's his arm, right?
Look how big the gap is, right?
So do, are we stretching around this very much? Not at all.
But if we're able to come turn this way just a little bit,
if we're able to come in the scapular plane
and actually bring his arm back here, we're really able
to actually stretch around that.
And if you turn a little bit more now as scaps here
and as humus is here, right?
So these guys are, so these guys can see here
we're stretched around here.
This is now an extreme amount of a deduction, which is
therefore going to stretch the abuc way more.
But there's no way he's been around and face these guys.
Again, there's no way that he can get to that same level
of stretch anywhere in front of his body, right?
Because he's got biceps, he's got pecs.
Like it's just not possible.
Basically all he's gonna do, like if I,
if I'm pulling him like this,
this is essentially like it's juujitsu.
I'm trying to separate his shoulder
by prying on his muscle tissue.
So not only is this not gonna be as much stretch,
it's also probably gonna kind of feel like s**t
Sometimes if he's really overloading this stuff
and not actually being mindful of the control.
So if you're doing the motions
that we're gonna teach you guys today,
where we're coming across the body,
controlling the eccentric
and knowing to stop, like when you end
and not just simply let it like, just like, like push you in
and pull this out and like get out.
Position is gonna be an important component if you want
to use those length and bias positions.
Okay? Because it's not like here
where the stretch is just gonna stop
on the muscle stretch here.
The body's running into it
before we get to as as much of a stretch.
And so potentially we get to the point where the,
our own tissue can either push us outta position
or we can like almost be trying to separate the joint.
Okay. Thank you.
Alright, questions on middle det and the Terry?
So middle det would be like this
and then Terry's would simply be the reverse
pushing down like this.
So if I wanted to load this lengthened,
I could have a cable pulling across up high
that I could basically do like a half rep,
like lateral pullover type motion.
Okay.