When should you train shoulders?
In my opinion Shoulders are a large muscle group and therefore should be treated the same way as Chest, Back and Legs. This is to say that if you train them in conjunction with another major body part you will not be able to work them properly. For this reason I recommend training shoulders on a separate day, possibly followed by triceps, if they were not trained after chest or on an arms day with biceps.
How should you train shoulders for best results.
They should be trained heavy! they respond best to heavy loads being applied. Quite often when you train you lift a weight and you think "man this is heavy!" and then quite often hit mental fatigue before physical! With shoulders lose all preconceptions regarding how much you can lift and just get down to business! Another way to see great growth is to use strip/drop sets. If using dumbbells, start heavy and then go down or on the machine just keep on putting that pin down!
I do this shoulder workout on it's own, not after chest or the prefatigue is too great. I add some Triceps work at the end to polish them off. That's if I haven't passed out or puked my guts up by then. The focus here is freaky delts and in order to get maximum growth I need a fresh and strong pair of shoulders orto put it bluntly I won't survive!
8 Week Overview
This 8 week program will be divided into two parts consisting of workout A & workout B. These will be alternated throughout the 8 weeks like so:
Week 1 – workout A
Week 2 – workout B
Week 3 – workout A
Week 4 – workout B
Week 5 – workout A
Week 6 – workout B
Week 7 – workout A
Week 8 – workout B
Week 9 – Have relatives and loved ones visit you in hospital!...lol
The primary focus of workout A is on the front and side deltoids, which add width and the much 3D effect to you frame. Workout B introduces some serious trap work to set off your shoulders as well as all over deltoid conditioning.
Shoulder Workout A
Warm Up
Shoulder press Machine 2 x 25 reps stretching and squeezing the shoulders.
move on to:
Phase 1:
Barbell Shoulder Press 5 x 6-8 reps
(superset with)
Front Dumbbell raise 5x8 reps
Performing the exercise:
Set up a BB with 3 equal weighted plates. perform the exercise. upon hitting failure stop and take a plate off each side till failure then stop and take a plate off again. This is where it changes slightly. Start with the weight at arms length down by your waist, bend forward slighty bend forward slightly now lift the weight up and perform a push press, do this for every rep till failure. Upon failure drop the BB, grab a couple of DBs & perform front raises. If you can lean against a wall to keep good back form and raise each weight level to your shoulder but no higher. Make sure your shoulders are pressed firmly against the wall and not forward by and inch or two, this will isolate your delts more. When you raise the DBs keep your arms straight and your wrist straight so the top of your hand is parallel to the ceiling at the top of the movement. Upon hitting failure you have completed your first set.Rest until recoverd and then repeat until you have reached a total of 5 sets.
Phase 2:
Double Cable Lateral raise or DB Side Lateral raises 4x12
Performing the exercise:
You can use dumbbells for this if you like but I prefer the constant tension of the cables & the easy ability to cause MORE PAIN!!! As shoulders respond best to a heavy weight this perhaps should be 4x4/4/4 as it is a sort of drop set. Select a weight where you can perform about 8 strict reps then drop it and get out 4 more. Pause at the top of every rep holding the weight and slowly lowering it.Every set should total 12 reps starting at your original weight even if it’s only for 2 reps, I don’t care how many drops you do as long as; you've got GOOD form; you start at the original weight EVERY time; and you are really going to failure not just saying, " oh it hurts I’m gonna drop the weight!! " As for what is good from, you need a rigid base and start with the cables crossed andhands down by your sides and then raise your arms up so you form a T shape. DON’T; Bend you arms, no triceps help. Also make sure and take your arms a bit above parallel.
Final Phase:
DB Shrugs 5x10
superset with
DB holds 5x30seconds
Performing the exercise:
Perform standard DB shrugs. DB holds use same weight as you did with shrugs. When performing holds try to touch your ears with your shoulders and hold it at the peak contraction.Lower the weight slowly holding until you can't hold on another second...then hold for another ten seconds...lol!!!
Polar product
Polar FT80
Calories
kcal
Duration
hh:mm:ss
Average heart rate
bpm
Maximum heart rate
bpm
Fat percentage of calories
%
Workout B is on it's way.
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