Figure Olympia champion Cydney Gillon has maintained her spot on the division’s throne, amassing seven consecutive titles. Recently, Gillon shared insights into the shoulder training that partially constructs her X-frame.
I’m feeling great, ready to defend my title.
Under the guidance of 24-time Olympia-winning coach Hany Rambod and her trainer Damian Segovia, Gillon, on Sept. 6, 2024, offered a glimpse into her shoulder training six weeks before the 2024 Olympia.
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Cydney Gillon’s Shoulder Training
Gillon dedicates 25 minutes to cardio twice daily. Research indicates that regular cardio exercise can significantly reduce the risk of heart disease, contributing to a healthier lifestyle. (1)
- Warm-Up — Standing Dumbbell Presses, Machine Lateral Raises, & Standing Machine Shoulder Presses
- Superset — Machine Lateral Raises & Standing Machine Shoulder Presses
- Machine Shoulder Presses
- Machine Lateral Raises
- Smith Machine Presses
- Bent-Over Rear Delt Flyes
- Supersets — Arnold Presses & Dumbbell Lateral Raises
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Warm-Up — Standing Dumbbell Presses, Machine Lateral Raises, & Standing Shoulder Presses
Gillon warms up using free weights and machines to prepare her for the working sets. (2) She completes multiple sets of 15 to 20 reps of standing dumbbell presses before moving on to one set each of lateral raises and shoulder presses on the machines.
Superset — Machine Lateral Raises & Standing Machine Shoulder Presses
Gillon starts her working set with a Panatta machine, noting it feels incredibly smooth.
It’s nice to have two pads that match and are not rusted.
Gillon performs standing shoulder presses while detailing her supplements and pre-workout drinks.
“I do Amino KEM [Evogen Amino EAA] and AminoJect [Evogen BCAA]. I have [Evogen Carnigen] and [liptropics] side pre-fasted. My glutamine are my main babies,” described Gillon.
Machine Shoulder Presses & Machine Lateral Raises
Gillon targets her shoulders using a neutral grip on the machine shoulder press. To execute the exercise with control, she performs unilateral lateral raises, which allows her to maximize stimulus on her deltoids and minimize tension on her traps.
Training shoulders unilaterally enhances focus on target muscles and fosters a stronger mind-muscle connection, which benefits muscle growth. It can also address strength and muscle imbalances or training around injuries.
Smith Machine Presses & Machine Bent-Over Rear Delt Flyes
During the Smith machine presses, Gillon moves through her full range of motion. Her wrist positioning impresses Rambod, who says, “Notice how she’s keeping her elbows right beneath her wrist. Perfect form; textbook.”
Supersets — Arnold Presses & Dumbbell Lateral Raises
Gillon concludes her shoulder training with a superset of Arnold presses and dumbbell lateral raises. Segovia notes that the Arnold press pumps her shoulders by abandoning the “traditional rotation.” Instead, Gillon allows the dumbbells to naturally fall where they feel comfortable. This allows Gillon to maintain where the tension goes.
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References
- Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Featured image: @vytamin_c on Instagram
