Seth Feroce, a prominent voice in the sport of bodybuilding, recently partnered with Fitness Olympia winner Missy Truscott for a shoulder workout. A decade after retiring from competitive bodybuilding, Feroce follows an arduous training regime and has become a vocal critic of the bodybuilding lifestyle and steroid use in the sport. In recent years, he has leaned into high-intensity functional training to stay physically active.
Feroce’s Recent Health Scare and Possible Return to Competitive Stage
Feroce, now 39 years old, has opened up about a recent health scare and has teased a return to the competitive stage. However, he has not updated his fans on any further developments. Despite this, he continues to share his unique training methods and tips with his followers, as demonstrated in his recent shoulder workout with Missy Truscott.
Missy Truscott’s Impressive Resume in the IFBB Pro League
his recent shoulder training session. Truscott has consistently performed well in various Pro shows and boasts an impressive resume, with wins at the 2021 Arnold Classic, the 2022 Boston Pro, and the 2021 Legion Sports Fest Pro. She has never finished below the top two in any Pro show she has participated in.
Feroce’s Unique Training Methods for Round and Muscular Shoulders
During the shoulder workout with Missy Truscott, Seth Feroce shared some unique training methods to help develop round and muscular shoulders. Feroce has reintroduced weight training to his routine for complete development, but continues to incorporate high-intensity functional training as well.
Feroce’s Role in the Future of Bodybuilding
Despite having retired from competitive bodybuilding for over a decade, Seth Feroce remains an influential figure in the sport. His unique training methods and criticisms of the traditional bodybuilding lifestyle and steroid use have garnered attention and sparked discussions within the community. With a possible return to the competitive stage and continued sharing of his training methods, Feroce may play a significant role in the future of bodybuilding.
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Seth Feroce and Missy Truscott Team Up for an Intense Shoulder Training Session
Seated Dumbbell Shoulder Press
Seth Feroce and Missy Truscott began their shoulder workout with heavy sets of dumbbell shoulder presses to target the anterior deltoid muscles. The exercise involved pushing heavy weights while seated on a bench, lifting the dumbbells up to shoulder level and then pushing them up to lockout overhead.
The bodybuilders aimed to pump the deltoids with blood to create the roundness and thickness desired for massive shoulders. Feroce encouraged Truscott to perform the exercise with proper form, emphasizing the importance of maintaining a neutral spine and avoiding any jerky movements that could cause injury. After completing several challenging sets, they moved on to the next exercise to continue their intense shoulder workout.
Dumbbell Lateral Raises
To target the lateral or medial delts, Feroce and Truscott performed an exercise known as lateral raises. This exercise focuses on a specific area of the shoulder that is not as activated during other pushing and pulling exercises. Feroce revealed that he had a tendency to sway his upper body during this exercise, but he addressed this issue by making slight modifications to the technique.
Feroce emphasized the importance of controlling the weight during lateral raises to avoid injury and maximize muscle activation. He also suggested varying the tempo of the exercise by slowing down the eccentric or lowering portion of the movement. Truscott added that keeping a slight bend in the elbow and focusing on squeezing the deltoids at the top of the movement can also enhance the effectiveness of the exercise.
“So I hug a tree so that my arms are like this (bent in the elbow to form a circle) and they come down so they wouldn’t be straight, they’d be bent. Then I just come up.”
Feroce’s unique perspective on technique during lateral raises
When it comes to lateral raises, Feroce had a unique perspective on the proper technique. He admitted to swaying his upper body during the exercise in the past, but addressed the issue by modifying his approach slightly. Rather than keeping his arms straight, Feroce adopted a slight bend to better target his medial delts.
Feroce explained that he was never interested in keeping his arms straight because his goal was to “get jacked”. While some may argue that a straight-arm approach is better, Feroce’s focus on targeting the muscles he wants to work aligns with his overall training philosophy.
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“Beyond Failure” technique helps Feroce and Truscott push their limits
Seth Feroce has always been one to push himself beyond failure to make more gains. However, he has been on the lookout for ways to do this without relying on drop sets alone. His pursuit of an effective technique led him to the “Beyond Failure” method, which he shared with Missy Truscott during their shoulder workout.
The technique involves performing an exercise until failure, followed by a partial repetition with a reduced range of motion, and then holding the weight at the point of maximum contraction for as long as possible. Feroce demonstrated this technique with a set of lateral raises, completing as many full reps as possible before doing partial reps and holding the weight at the top for a few seconds.
Truscott followed Feroce’s lead and tried the technique herself. The two bodybuilders agreed that the Beyond Failure technique was effective in pushing them past their limits, allowing them to achieve a greater level of muscular fatigue and stimulation.
“I would pick a weight and I would go to absolute failure with it and then I would cut that weight in half and do double the reps.”
“Say I’m doing the incline dumbbell press with the 140s and I get 15 reps, now I go do the 70s for 30 reps. It doesn’t matter how long I take to do it but I got to do those 30 reps.”
Feroce’s unique training approach for pushing beyond failure
Feroce’s approach to training goes beyond the conventional methods of drop sets to push himself beyond failure. Although this approach may not be suitable for everyone, it has proven to be effective for the veteran bodybuilder. Feroce and Truscott continued their shoulder workout by performing heavy sets of dumbbell lateral raises, followed by targeting the posterior deltoids.
Feroce and Truscott’s Superset for Developing the Rear Delts: Bent Over Dumbbell Lateral Raises and Bent Over Cable Rear Delt Rows
To target their rear delts, Feroce and Truscott performed a superset consisting of bent over dumbbell lateral raises and bent over cable rear delt rows. While most people recommend using a full range of motion for rear delt exercises, Feroce has a different approach. He believes in working the rear delts with partial reps, as he feels this better isolates the muscle group. Feroce explained his technique using bent over lateral raises as an example.
“I found out that whenever I do the bent over dumbbell lateral raises out here like this (doing only partial reps at the bottom with approximately 40 percent range of motion) using heavier weights but a small movement, I just got them to fire up.”
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Feroce’s unique twist to supersets
Feroce’s preference for higher volume in his workouts led him to incorporate a superset of bent over dumbbell lateral raises and face pulls, with a unique twist. Rather than the traditional face pull, Feroce bends over during the exercise so that his head is precisely between his arms. This modification allows for better activation of the rear delts and increased muscle engagement. While some may prefer to stick to lower rep ranges, Feroce’s approach demonstrates how individual preferences and experimentation can lead to new and effective training techniques.
“Then I pull down like I am doing the rear double biceps,” Seth Feroce said.
He mentioned:
“So this is that movement right here and I pull with my rear delts that are already full of blood from getting engaged from the bent over dumbbell lateral raises. So I pull back right here, hang out here and beat the sh** out of my rear delts.”
Supersetting for Posterior Delt Activation
Feroce and Truscott executed all sets of this superset with minimal rest periods to activate the posterior deltoids. They then moved on to the final exercise of the day.
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Alternating Dumbbell Front Raises
The duo chose the alternating dumbbell front raises as the final exercise of the day. Feroce found a unique technique for doing this exercise by trying different arm positions to figure out the one position where the anterior delts looked most muscular. He found that the anterior delts were most engaged when the dumbbells were raised in front while bending forward at the hips. However, Feroce does perform both variations of front raises – bent over and upright.
Feroce’s Technique for Alternating Dumbbell Front Raises
Feroce found a unique technique for doing the alternating dumbbell front raises. He experimented with different arm positions to figure out the one position where the anterior delts looked most muscular. He realized that the anterior delts were most engaged when the dumbbells were raised in front while bending forward at the hips.
“So I’m like how can I position myself so that I see this nasty feathered front delt and it comes into its most muscular…” Feroce stated.
Feroce’s Variations of Front Raises
Feroce performs both variations of front raises – bent over and upright. However, he found that the anterior delts were most engaged when the dumbbells were raised in front while bending forward at the hips.
List of Exercises in Feroce and Truscott’s Shoulder Workout
- Seated Dumbbell Shoulder Press
- Dumbbell Lateral Raises
- Superset – Seated Bent Over Dumbbell Lateral Raises and Bent Over Face Pulls
- Alternating Dumbbell Front Raises
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Overview
Seth Feroce, a former competitive bodybuilder turned vocal critic of the sport’s traditional lifestyle and steroid use, recently teamed up with Fitness Olympia winner Missy Truscott for an intense shoulder workout. Despite retiring from bodybuilding over a decade ago, Feroce remains an influential figure in the community, advocating for high-intensity functional training and sharing unique methods for developing round and muscular shoulders.
During the shoulder workout, Feroce and Truscott performed heavy sets of dumbbell shoulder presses to target the anterior deltoid muscles, followed by lateral raises to focus on the lateral or medial delts. Feroce’s unique perspective on technique during lateral raises, which involves adopting a slight bend to better target the medial delts, demonstrates his focus on targeting specific muscles rather than adhering to traditional techniques.
Additionally, Feroce introduced Truscott to the “Beyond Failure” technique, which involves performing an exercise until failure, followed by partial repetitions and holding the weight at the point of maximum contraction for as long as possible. The technique was effective in pushing the bodybuilders past their limits, allowing them to pump the deltoids with blood and create the roundness and thickness desired for massive shoulders.
While Feroce has opened up about a recent health scare and teased a possible return to the competitive stage, he continues to share his unique training methods and criticisms of traditional bodybuilding. With his continued influence and unique approach to training, Feroce may play a significant role in shaping the future of the sport.
Featured Image @ Seth Feroce (YouTube)
