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  #1  
Old 06-07-2011, 10:11 PM
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Shoulders 101!

Shoulders 101!

“You will learn not to neglect any part of your shoulder complex on your way to carving your delts into a masterpiece. Can you handle the real shit? Let's see….”

What's up my hardcore brotherz and welcome to the final chapter in our 5 part series of ball busting, all out championship training. You already know what I mean if you read any of my other training “how to's,” so I'm not even gonna go there. Let's just get down dirty and do it. You want big delts? You want to add the perfectly capped shoulders, the big round delts to your already flawless physique--this should be the case if you have listened and followed what I have been telling you. You will learn not to neglect any part of your shoulder complex on your way to carving your delts into a masterpiece. Can you handle the real shit? Let's see….

Your first move will be a dumbbell side lateral. Any kind of lateral moves should be considered a warm-up for heavy pressing movements. Take the dumbbells, keeping your arms slightly bent and do one warm-up set of 15 reps. Now it's time for the real deal, do four working sets of 12-10-10-8. Keep it heavy, but not too much weight that you can't perform the exercise without ....ing it up. I'm not talking super strict but you do need to keep it kind of controlled. Don't take a long rest in between sets. Shoulders are a body part that are secondarily worked on when training just about every other body part, so a shit load lot of sets are not needed for growth or development. You wanna be as wide as a house? Well this is how you start. Stop ....in around and get busy.

Next we will move on to a rear delt movement, preferably a reverse fly or bent over lateral. Keep it simple and don't go ....in crazy. Again, you don't need to do stupid shit and a ton of sets to put size or shape on your shoulders. It is a small muscle that does not require much for a pump Always remember “kids”: achieve a pump and go home… Don't work through it to exhaustion. Enough is enough. You lose the pump and you blow the whole workout. Bend over and keep your elbows parallel to the floor and arms bent slightly, pull the dumbells back and contract your rear delts, performing 4 sets of 12-10-10-8. This is all that is required for your rear delts and if you have read my article on back training, your rear delts take enough of a beating doing a row, which is the movement that all back workouts should revolve around.

Your final exercise for shoulders will be a press, either a dumbbell or a seated barbell press. This is the main exercise for your shoulders since it works all three heads and takes the most energy to perform. Don't be a pussy and load the weight on. Perform reps of 10-10-10-10 going as heavy as possible. By this time you should be completely warmed up and by the time you finish this, your shoulders should get the pump that you have been waiting for. This is when you need to stop. No more is needed. All those gym rats who decide to do 18-20 sets for delts are not getting the same benefit from their workout as you would just doing 12 measly sets. Who ....in cares about them? They're the ones that are in the gym everyday and who never progress and wonder what they are doing wrong. Don't even get me started on those guys.

At this point you are done training shoulders. If you haven't done traps yet, throw in 5 sets of shrugs on the smith machine. No need to go really super heavy with traps--sets of 12 should do. With shrugs there is no need to do three exercises. “Why?” you ask. If you did your back workout correctly then your lower traps have already been properly worked with all the rowing movements you have done. So, no need for those stupid movements such as upright rows, which just kill your rotator cuffs. You want to train hard like an Animal, but not a stupid animal.

Let's see what we did.....

Side Laterals: 5 sets 15-12-10-10-8
Rear Delt Machine: 4 sets 12-10-10-8
Seated Barbell/Dumbbell Press: 4 sets 10-10-10-10
Shrugs on the Smith Machine (optional if not done already): 5 sets of 12
So there you have it, a completed series of training sessions, capped off by perfect shoulders. It's not hard to comprehend. No bullshit, just answers to all of your concerns about how to grow. Remember, you are the only one that can help yourself and achieve your goals. But it never hurts to ask for a little help and some sound advice. If you strive to be part of the world of bodybuilding and want a part of this subculture, then you better train ....in hard and believe in yourself. Recognize the opportunity presented and take advantage of it. Focus on your goals and your progress and with proper training and dieting, you'll be on your way
Thanks,
By: Schak



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  #2  
Old 06-21-2011, 08:42 AM
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the best rear delt exercise I have ever doen is to lay face down on a 30 degree bench and do the rear delt raises that way - you get major isolation and it packs slabs of meat on the rear delts
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Old 06-21-2011, 09:20 AM
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good read! I target both upper and lower rear delts with numerous of exercises
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