ssmoimo’s BodyBlog

Alot of people have been asking me lately what my secret is to my shoulders…

Here is basically what I do:

 On shoulder day I always start with either Seated Military Press, dumbell or barbell.  I feel I get a better shoulder workout with barbells.  I ramp up my sets to make sure that I can get max reps on the last set, which is most important.  So I will typically do something like this… 65lbs x 10 Reps, 70lbs x 8 Reps, 85lbs x  6-9 Reps (till can’t do anymore).  My goal is always to go extremely heavy on this core exercise.  

  Next I’ll usually hit free weight Side Lateral Raises.  The first set or so I will do them with good strict form and lower weight, but by the last set I am basically just swining up those weights any way I can get them up there and getting as many reps as possible.  I know that I am getting some front delt involved but I am certainly getting max benefit from the negatives this causes.  I’ll usually do something around 30 x 12, 45 x 10, 60 x 8-14 (till can’t do anymore). 

  Then I’ll hit up the shoulder shrugs.  Either barbell or dumbell.  Same type of thing, except you really can’t cheat much on these.  I end up with 315 for barbells. 

   Finally, I’ll end with either some kind of side lateral machine or cable, or front raises, depending on where I feel needs work.

   My basic philosophy is to treat the first 2 sets as warm up sets and do them in very strict form.   The final set I push it to the hilt and I try to keep decent form, but I’ll cheat or do whatever is required to get those heavy weights up there and then just rep it out till I can’t do anymore.

Well there you have it, not sure how much of a secret it is, but I hope this can help someone.

This entry was posted on Friday, February 2nd, 2007 at 9:37 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.