+ 5 Quick shoulder blast.
Recently, like a lot of us I guess, I'm finding im lacking time with work commitments / parental taxi service / various other bollocks that occupies my time. Getting a decent hour to train has been a push, so I've been finding ways to get in and out quickly whilst not dropping the ball and not training hard. To give you an idea, here's a shoulder workout I went through earlier this week.
No phones, no dicking around chatting, head down and get on with it. Your ability to take pain and intensity is what this is about. Better get your mind straight before you start. Ready?
Warm up
Superset 1 - shoulder press / side laterals / rear delt flyes
15 reps on each first set, then 12 then 10 then 8 pyramiding weight up each time. No rest between each exercise, 2 minutes between each superset.
Superset 2 - lying front raise / cable upright rows / cable face pulls.
Same plan as before, 15, 12, 10, 8
Hammer strength shoulder press, big drop set. Start at a weight you can push for 4, then drop to 6, 8, 10, 15, then last run with "baby weights" pump it out until you can't do another rep, around 20-30 reps.
Out of the gym. Half an hour, that's all. Should have fried delts.
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I live on! So the arm blast was probably the most intense I've ever experienced. I felt tight and hard by the end of the second giant 50rep set. By the end of arms I was shaking and my arms were so full they could barely move. Drank a protein shake with fast acting carbs and waiting 10 minutes and moved to shoulders. First superset went good. By last pyramid set I was fatigued. Second superset I only moved the weight up once but continued with the sets. My forearms were number when doing upright rows:-/. By the last drop set my body gave up. Only survived to do 2. Overall this was by far the most intense yet full filling workout I've done ever. 15+yrs of dedicated lifting too. This is can tell is going to help me cut up quick while keeping leaning mass. I'm on pct right now so if I lose any muscle mass it's because of inadequate cals or overtraining. I won't be doing these insane routines back to back in the future but splitting them to each individual day. Overall this was one hell of an experience. I felt like I was still on gear.
You've done far better than I would have! I'd admit I'm not particularly aerobically fit, way too heavy, so endurance isn't my strong point. I don't think I'd have got more than a few sets into the shoulder workout.
Certainly going to tear into the BF!
Would this work if I did your arm blast routine the same day? My shoulders are no doubt my best features. Excellent frame. But I started blasting them 15 yrs ago.
I think you would end up frying your CNS. Would be interesting to try though to see if it could be done with maximum intensity the whole way through.
I think I'd struggle with that! Have a go, let us know how it goes.
On my way to the gym now. If you don't hear back...don't try what I'm about to attempt.
Lol.
I'll have a medic on standby....
I could see putting this in the monthly rotation. Knock off 15 secs from the rest period to get some progressive overload in there. Now in prep mode so everything is pretty much turning into supersets and giant sets with shorter rest periods to burn through glycogen and ramp up fat loss. With half hour left i will probably throw in a smaller body part such as bis or tris or maybe traps abs or calves and blast those out.
Nice post.
Shoulders have always been one of my muscle groups that I have trouble growing. This seems to be a good shoulder training routine, I'll be giving this a shot next week. How many times a week do you hit shoulders? For me to see any results in my shoulders I have to hit them at least twice a week.
Shoulders have always been a strong point for me. Even after surgeries they've recovered in terms of size rapidly so once in six days for me. I know a few guys that hit them twice a week and it does work for them, as does volume rather than weight.
I agree, in my younger days I thought it was all about weight. Sure some days I try to go all balls out as heavy as I can, but as I'm getting older I'm more into volume than weight like you mentioned helps me maintain my definition.
It was forced upon me with surgery, pushing big weight will only end in tears. To be honest, my shoulders respond better with amixture of weight and volume, moreso the latter these days.
For my rotation, shoulders are hit directly once every 5 days. They also get hit somewhat with chest and the rear delts with back.
Like I mentioned I hit shoulders twice a week and that's exactly when I hit them when doing a chest workout and four days later when I do my back workout seems to be working out for me until my body gets used to it then I have to switch up my routine.