| How to Build Big Side Delts Posted: 11 Aug 2017 05:00 PM PDT Shoulders can be difficult muscles to build. It's easy to get the size you want in your chest and arms, but still struggle with your deltoid muscles. To build big side delts, do exercises that isolate and specifically work those muscles. Make sure you're working the muscles to fatigue. Design your training regimen so that you're doing your shoulder work early in the week, when you're well rested.[1] EditDoing Specific Exercises - Do heavy dumbbell presses. The seated or standing military press is one of the most effective exercises to build the muscles in the deltoid muscle group. While this exercise can be done with a barbell or dumbbells, dumbbells can help you better isolate your shoulders.[2]
- To do a dumbbell military press, also called an overhead press, start in a stable seated or standing position with the weights just above your upper chest. Your hands should be slightly past your shoulders.
- Extend your arms upward in a slow, controlled movement, straightening your elbows to lift the weight overhead. Then lower the weight back to start in a slow, controlled movement.
- Start with three sets of 10 repetitions of this exercise. Increase repetitions after a week, or add an additional set. Increase weight gradually as you build muscle strength. Your goal is to work your shoulders to fatigue.
- Use the Arnold press to increase your range of motion. The Arnold press requires full rotation of your shoulders, which can help build strength across the full range of motion in your shoulders. Start with your dumbbells just above your upper chest, with your palms facing your body.[3]
- You'll lift the weights just as you did in the overhead press, but as you lift your arms overhead, rotate the weight. Halfway through the lift, the dumbbells should be parallel on your sides. At the top, they'll be in the same position as when you started except that your palms will be facing forward.
- Twist back down to lower the weights in a slow, controlled movement. Do three sets of 10 repetitions of this exercise to start.
- Include dumbbell side lateral raises. Dumbbell side lateral raises are a classic exercise if you want to isolate and build your side delts in particular. This exercise can be done sitting or standing. As with the other presses, the exercise is easier to do seated than standing.[4]
- With a lateral raise, start with your arms by your sides. Lift the weight to shoulder height or just above, then lower in a slow, controlled movement. Do three sets of 10 repetitions.
- Be careful not to add weight too quickly on your lateral raises. While you can increase weight incrementally over time, it's generally better with this exercise to add repetitions before you add weight.
- Add rotator cuff rotations to prevent injury. Strengthening your rotator cuff muscles with rotator cuff rotations can protect against shoulder injuries. Rotations should be done using a cable machine.[5]
- To do an internal rotation, grab the cable with the arm closest to the machine. Hold your elbow flexed at a 90 degree angle and pull the cable inwards towards your belly.
- To do an external rotation, grab the cable with the arm farthest from the cable machine, and perform a reverse movement, rotating your arm outwards away from your belly.
- Do ten to twelve repetitions. The weight should be heavy enough that your muscles feel fatigued afterwards.
- Do rear flyes. Rear flyes are a dumbbell exercise that can help build up your delts. Start by lying stomach-down on an incline bench. Hold a dumbbell in each hand with your palms facing inward towards each other. Bring your arms forward so that they're in front of you and perpendicular to the bench.[6]
- While you exhale, move the weights away from each other until your arms are parallel to the ground. Squeeze your shoulder blades as you move.
- While you inhale, slowly move the weights back to the starting position. Start by doing three sets of ten repetitions.
- Try upright rows to target your shoulders. Hold a barbell in an overhand grip, keeping your hands just under shoulder-width apart, your arms slightly bent at the elbows, and your back straight. The bar should rest on your upper thighs.[7]
- Exhale and raise the bar by pulling your elbows up and out until the bar is just below your chin, keeping your elbows higher than the rest of your arms. Pause for a second at the top.
- Then, inhale as you slowly lower the bar back down to your starting position. Start with three sets of ten repetitions.
- Concentrate on compound movements with heavy weights. Lift the heaviest weight you possibly can for the number of repetitions you have planned to build muscle mass. Compound movements that involve more than one joint typically give you the best results over time.[8]
- While your goal may be to build big side delts, it's just as important to build the other two muscles in the deltoid muscle group, as well as the supporting muscles in your arms, chest, and upper back.
- The Arnold press is an example of a compound exercise, because two joints are involved – your elbows and your shoulders. That exercise works your shoulders, but also the supporting muscles in your arms and upper back.
- Build your triceps. To build big side delts, you have to be able to work your muscles to failure. If you have relatively weak triceps, they will fail before your shoulders reach the point of muscle fatigue. Building strength in your triceps is essential if you want to build your shoulders. Dumbbell kickbacks are one good exercise to build your triceps muscles.[9]
- Get on the floor on all fours, or stand next to a weight bench with one knee on the bench and one foot on the floor. Keep your back as flat as possible, and hold the weight with your upper arm parallel to your body and your elbow bent at a 90-degree angle.
- Kick the weight back, extending your elbow until your whole arm is parallel to your body. Turn your palms so they're facing upwards. Then, lower back to the starting position with a slow, controlled movement. Start with three sets of 10 repetitions of this exercise.[10]
- Try dumbbells instead of barbells. You'll often get better results with dumbbells if you're trying to build overall shoulder mass. Dumbbells are somewhat harder to control than barbells, and have a longer range of motion so you're working the entire muscle.[11]
- You also may want to alternate, doing the same exercises with dumbbells, then with a barbell later in the week.
EditDesigning Your Training Regimen - Do shoulder work early in the week. If you want to build big side delts, pack your shoulder-isolating exercises into your routine in your first workout following your rest day, so you are at your most fresh and rested.[12]
- If you're well rested, the exercises will have the maximum impact when you work your shoulders to fatigue. You will continue to build muscle throughout the week as you engage your shoulders in other exercises.
- Overhead press twice a week. Since this specific movement is not repeated in any of your other exercises, you can overhead press about twice a week. Give yourself a few days to recover in between sessions.
- Include upper back work with every session. The muscles in your upper back support your deltoid muscles. Build your upper back muscles at the same time you're building your shoulder muscles, so you won't have an imbalance.[13]
- Do lateral raises no more than twice per week. Since several of the exercises work these muscles, doing it more often can cause them to become fatigued and overworked.
- Work the entire muscle group. Even though your goal is to build big side delts, your shoulders still should be balanced. Include exercises that work all three muscles in the deltoid group. Imbalances can lead to pain and injury.[14]
- Before you start doing shoulder exercises, learn the anatomy of the shoulders so you can understand how the muscles work together.
- The lateral, or side, deltoid, is the particular muscle you want to build. It sits on the top of your shoulder. The anterior deltoid is on the front of your shoulders, near your chest, while your posterior deltoid runs along the back of your shoulders.
- Pay attention to how your shoulders feel during chest and back work. Since your shoulders are involved in back and chest exercises, they can become easily overworked if you don't give them enough rest. If they're feeling really fatigued, lower the intensity of your workout so they can recover.
EditTweaking Your Form - Favor technique over weight. With any shoulder exercises you do, the correct form will build muscle mass faster than if you keep piling on weight with sloppy form. Over time, doing exercises with poor technique may result in strain or injury.[15]
- If you're exercising in a gym, get a trainer or experienced weightlifter to critique your form before you develop any bad habits.
- If you plan to work out at a home gym, you still may want to have a personal trainer or experienced friend come by and check out your technique, especially if these are new exercises to you.
- Lift seated rather than standing. It is much easier to isolate your deltoids and work them harder when you're in a seated position. When you're standing, you may find that you're using secondary muscle groups, rather than letting your shoulders do the work.[16]
- Standing lifts engage your core and lower body, making them better whole body exercises. But especially if you're just starting out, you may find it easier to perfect your form from a seated position first.
- Check your grip. If you're lifting a barbell rather than dumbbells, where you place your hands on the bar determines which muscles are engaged. [17]
- Keep your grip wider on the bar, with your hands a little wider than shoulder-width apart.
- If your grip is narrow, with your hands closer together, you won't isolate the deltoids as well because the muscles in your arms, upper back, and chest will be doing most of the work.
- Enlist a spotter for heavier weights. You want to use the heaviest possible weights you can if you want to build muscle mass. But as the weight gets heavier, you risk injury if your muscles give out and you have to drop the weight.[18]
- When using heavy weights, it's not a good idea to lift at home alone. Get a buddy to come over and work out with you, or join a gym.
- Talk to your health care provider before you add new exercises to your regimen, particularly if you had a back or shoulder injury sometime in the recent past.
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| How to Claim Land Posted: 11 Aug 2017 09:00 AM PDT In the U.S. there are a few circumstances where you can file a claim on abandoned, unclaimed, and currently owned land. Check with your state's abandoned land division to find land previously held by owners who died without heirs or have failed to pay property taxes. You may also be able to claim land based on the laws of adverse possession (a.k.a. "squatter's rights"), provided you meet specific requirements. In any case, you must be prepared to pay associated fees and officially register your claim in order to become the legal owner. EditClaiming Abandoned Land - Check the tax roll for the city or county in which the property is located. This lists all taxable property within a given jurisdiction. The roll will tell you how much the land is worth, whether it's been claimed, and whether there's an outstanding tax bill that needs to be paid on the property.[1]
- Many counties have digitized this list onto a county-wide parcel assessor website. Search for "______ County Parcel Assessor".
- If you find land on the tax roll that appears unclaimed, get a copy of all the information listed about the parcel.
- Enlist the help of a lawyer. If you find parcels of land that can potentially be claimed, the process of officially doing so can be complicated. Work with a real estate lawyer in your area to ensure that you complete all requirements correctly, and legitimately take ownership of any land that can be claimed.
- Contact the state's unclaimed land division. You need to provide the identifying map coordinates or the address of the land you want to claim, available via the tax roll. Ask whether the unclaimed land department has had any contact with a possible owner or heir, and if so, how recently.[2]
- For instance, Texas has an "Unclaimed Property Search" available through its Comptroller's office, which provides information about unclaimed land.
- Inquire about back taxes owed against the land. When property taxes are left unpaid for too long, the land title defaults to a public agency until the tax bill is satisfied. In order to redeem tax-defaulted property, you must usually pay the sum of the unpaid taxes, with interest, along with a redemption fee.[3]
- If the taxes are being paid by a mortgage company, bank, or someone other than the owner, use the tax report to find their contact information. They may be willing to let you take over the bill and claim the land.
- There is often no limit to how long states can act as the custodian for abandoned land. This means the tax bills can be sizeable.
- Look for heirs or others with a legitimate claim to the land. Before you can legitimately claim possession of land, you must prove you have performed due diligence to find any owners or heirs who may have a legal right to the property. Work with a property lawyer in your area to find the actions required for due diligence, which may include:[4]
- Putting an advertisements in a classifieds section of a local newspaper announcing your intent to claim the land if no heirs come forward.
- Registering an announcement on a state website for unclaimed land.
- Looking into state records to find the last known owner or heirs, and attempting to track them down.
- Complete necessary paperwork. Ask your contact at the unclaimed land division for an official form to claim the land. Fill out the form. They may direct you to a website where you can complete the form online, or they may direct you to return it by mail.
- The state abandoned land office will need to know your contact information, past residences and other personal information. You must be a U.S. citizen to claim land.
- You may also need to provide proof that you have completed due diligence, payment of back taxes, and similar requirements.
- Take possession of the land. If you qualify with the unclaimed land office, and they don't find any heirs or blood relatives with a more legitimate claim than yours, then you can go ahead and stake your claim. Ask the land department how to take possession of the land. Make sure that you are able to secure the title to the land from the department, to prove your legal ownership in the future.
- Be wary of scam artists. Long ago, the Federal Bureau of Land Management administered parcels of free land under the Homestead Act, but this practice has been discontinued for many years. Free plots of land without an owner are basically nonexistent. Be wary of any companies that offer to help you stake your claim to your "free land," since these are likely scams.[5]
- Some small, rural communities in states like Alaska, Iowa, Kansas, Minnesota, Nebraska, North Dakota, and Wisconsin may offer local land-grant programs intended to reverse depopulation.
- They may require you to do things like build a home of a certain size or value on the property, or bring business to the community.[6]
EditClaiming "Squatter's Rights" on Owned Land - Check the legal definition of "adverse possession" that applies to your area. What is commonly called "squatter's rights" is legally known as adverse possession. In theory, if an owner allows someone to trespass for years without giving permission, complaining, or taking action, he or she may lose the rights to the land. However, the laws governing adverse possession vary from state to state, and they are often very strict. [7]
- Contact a real estate lawyer to help you understand and follow the laws of adverse possession that apply in your area.
- You can also visit the local library or search online to find your state's legal code and research the relevant adverse possession laws.
- Show "hostile" occupation of the land. "Hostile" in this sense has a specific legal meaning, signifying that you are occupying land you do not have legal ownership or other right to. There are two general definitions of hostile occupation. Courts will follow one or the other.[8]
- Under the "Maine rule," you must occupy the land for several years, fully aware that you have been trespassing.
- Under the "Connecticut rule," however, you do not need to know that you have been trespassing.
- Prove that your possession has been "actual." This is another legal term. As the trespasser you must actually be in possession of the property and treat it as if you were an owner. You must have a physical presence on the land, whether you outright live there or you've just built a fence.[9]
- Don't keep your possession a secret. To gain adverse possession, your use of the land must be "open and notorious." This means it must be obvious to anyone, including an owner who investigates that a trespasser is on the land. Obvious signs of possession of the land may include, but are not limited to, things like:[10]
- Building a house.
- Planting and maintaining a garden.
- Pouring a concrete driveway.
- Erecting a fence.
- Stay on the land that you want to claim. Adverse possession requires your use of the land to be "exclusive and continuous." This means you yourself must use the land without interruption, for a period of time determined by your state (typically several years). You cannot leave the land and later return to it, or let someone else use it before taking it back.[11]
- Meet any other legal requirements applicable in your area. Some states have additional requirements beyond proving that your occupation of the land has been hostile, actual, open and notorious, and exclusive and continuous. For example, in California, you must also prove that you have been paying property taxes on the land.[12]
- Prepare for common defenses. You will need to build a case against the legal owner, and you should bear in mind the reasons why your claim might be denied. Common reasons an owner might legally retain ownership of the land you want to claim include:[13]
- Permissive use. If the actual owner has granted you permission to use the property, especially in writing, your possession is not "hostile."
- Insufficient acts. You might have used the land, but not in a way that suggests ownership. For instance, perhaps you walked across a neighbor's field for years to get to the store.
- Non-exclusive use. This means you weren't the only person using the land. If both you and your neighbor let cattle graze on a piece of land, you cannot claim exclusive use.
- Insufficient time. This simply means that it is deemed you did not use the land as long as your state requires for adverse possession.
- File a petition and claim your title. If you have met all of the requirements for adverse possession, you may petition the court with jurisdiction in your area to "quiet title" and declare you the legal owner of the property. If the court grants your petition, the title will be cleared in your name, and you will become the exclusive legal owner of the property.[14]
- Work with a real estate lawyer to file the petition you need with the proper court.
- Beware of scam artists. Do not pay for a list of available land unless you are dealing with an official state or county department and the fee is a service charge. Some groups may try to trick you into paying for "information" about land that is already claimed.
- Know that publicly-owned government lands may be exempt from adverse possession claims.
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| How to Win at Rock, Paper, Scissors Posted: 11 Aug 2017 01:00 AM PDT While Rock, Paper, Scissors is commonly thought to be a game of chance, it actually isn't! Depending on whether you're playing an inexperienced or experienced player, you can observe the patterns of your opponent, take advantage of statistical tendencies, or mislead your opponent to successfully win at Rock, Paper, Scissors. EditPlaying a Rookie - Throw paper against a male opponent. Inexperienced males statistically lead with rock most often for their first move in the game. By throwing paper on your first move against them, you'll likely win.
- Rock is the statistically most often thrown move at 35.4%.[1]
- Throw rock against a female opponent. Most women tend to lead with scissors, so if you throw out a rock on the first play of the game you can beat your opponent.
- Scissors is the throw that is least often used with only a 29.6% chance of being thrown in a Rock, Paper, Scissors game.[2]
- Look for your opponent using the same move twice in a row. If your opponent plays the same move twice in a row, they're not likely to use it a third time. So, you can assume they won't throw that move. Put out a move that will give you either a win or stalemate, guaranteeing you won't lose.
- For example, if your opponent throws out scissors twice in a row you can assume they won't play it a third time. They'll either play rock or paper. You should then throw paper because it will either beat your opponent's rock or be a stalemate against their paper.[3]
- Suggest a throw to your opponent when explaining the game. If your rookie opponent needs a quick review of the rules, use hand gestures to subconsciously suggest to them their first move.
- For example, when explaining that rock beats scissors, use the scissors gesture to show this (instead of rock), and then use the scissors gesture again when explaining that scissors beats paper. This will have the scissors gesture in your opponent's mind and they'll likely subconsciously play it first. Be prepared with a rock move to beat them.[4]
EditPlaying Experienced Opponents - Play scissors or rock in the first round. Experienced players won't throw a rock for their first move, so you should lead with scissors. This way you can beat their paper or tie if they also lead with scissors.[5]
- Switch moves if you lose. If your opponent won a round, they're likely to use that same move again in the next round. Knowing this, you should change your move that you lost with to one that can beat the move that your opponent had just played.
- For example, if your opponent just beat you with a rock, you should switch your next move to paper to beat the rock that your opponent will likely use again.[6]
- Look for tells. Opponents often have tells in the way they position their hands that will let you know what move they might be thinking about.
- For example, a tucked thumb in the crook of the index finger suggests that your opponent will throw rock.[7]
- A loose hand is usually going to result in paper.
- A hand that has the first two fingers loose is likely going to be scissors.[8]
- Announce your throw. Tell your opponent that you're going to use a rock move. Telling your opponent your next move will have them thinking that you won't actually throw that move. Then when you do actually throw that move, you'll have a greater chance of beating them since they weren't expecting it.
- For example, tell your opponent you're going to throw a rock. Since your opponent thinks you won't actually lead with a rock, they'll assume you're going to play paper or scissors. Your opponent will then likely play scissors or rock to beat your paper or scissors. Then when you play rock, you either beat their scissors or draw a stalemate to their rock. In either case, you don't lose![9]
- Watch for your opponent's frustration. If your opponent is repeatedly losing they're more likely to throw rock, since this is symbolically a very aggressive option that players rely on when losing.
- On the other hand, paper is seen as the most passive move so you won't expect this from an opponent who's losing.[10]
- Go for paper to win by statistics. When you're at a loss of what to do, throw paper. Because scissors is the statistically least often thrown move, and because rock is the most often thrown move, paper is the best way to go.[11]
- Paper will beat rock, which is the most commonly thrown move. Scissors can beat paper, but because it's the least often thrown move the chances of losing are much less likely.
EditLearning the Basic Rules - Find a partner. Rock, paper, scissors is only played with two people. You'll need to find a partner to play with before you begin.
- Decide on the number of rounds. Decide on the amount of odd numbered rounds you want to play for the game. This way, you'll know going in how many rounds you need to win.
- Count to three. Pound your fist on your other open hand three times before shooting your signal. This is usually denoted by saying "rock, paper, scissors, shoot!" You pound your fist on your open hand for the "rock, paper, scissors" and throw your move on "shoot."[12]
- Learn the moves and how to form them. Understand the three moves of the game: rock, paper, and scissors. Rock is formed by making a fist with your thumb tucked in your index finger. Paper is formed by opening your hand out flat with your palm facing down. Scissors is formed by extending only your forefinger and middle finger in the shape of a "v" with your other fingers curled into your palm.[13]
- Know what each move beats. Rock wins against scissors, paper wins against rock, and scissors wins against paper.
- If the same move is thrown by both players, it results in a stalemate.[14]
- Play the round over if it's a stalemate. In case of you and your partner throwing the same move, play the round again until someone wins.[15]
- Beware of "shadowing" where the opposing player may pretend that they're going to make a certain gesture and then rapidly changes it at the last possible moment. This is frowned upon as cheating.
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