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Last Updated on January 7, 2021
4 Choose a weight that brings about initial failure at or about 10 reps. Lower the weight 20-30% and continue for another six reps or until you reach failure again.
Why It Works: While most people choose to start with big multi-joint exercises – and there are plenty of good reasons to do so – working on isolated movements may be just the reverse-thinking that your body needs. Use this program to focus on the range of motion of the middle and front delt heads, nailing the major medial portion of the deltoid first. Then, rather than using barbells and fixed range movements, use cables and dumbbells and alter your angles to create a much longer range of motion for your entire shoulder. Finish your routine with drop sets on your favorite shoulder machine and leave the gym feeling like you just put on a pair of shoulder pads. This non-conventional approach will crush your shoulders and give them a thicker, more defined shape.
David Sandler, MS, CISSN, CSCS*D, RSCC*D, HFD, HFI, FNSCA, FISSN has been a consultant, educator, researcher, and strength and conditioning coach for the past 25 years. He is the Director of Science and Education for iSatori and the President of StrengthPro, a training and nutrition consulting group.
WORKOUT 2: POWER SURGE
Guys usually train for their shoulders to get stronger or they train for them to be bigger. But how often do guys train for their delts to be powerful? Not often, but more should take to exercises that lend well to moving big weight explosively, as this can lead to gains previously thought impossible.
Exercise Sets/Reps
Barbell Push Press 4/8-10 1
Barbell High Pull 3/10 2
Front Raise with Plate 3/10
Leaning One-Arm Cable Raise 3/10-12
One-Arm Cable Rear-Delt Raise 3/10-12
1 Performed like a standing barbell press, you simply “unlock” your hips and knees and extend them while pressing the weight explosively overhead.
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