How To Build Shoulders Like Boulders!

How To Build Shoulders Like Boulders!

Do you have big, broad, rock-hard shoulders that command attention in and out of the gym?  If so, congratulations! In this week’s tip you’ll discover a new shoulder routine that can help you build even more impressive delts!

How To Build Shoulders Like Boulders!

On the other hand: If your shoulders could use some work, you’re also in luck ’cause I’m about to reveal an intense shoulder routine that will help you turn your shoulders… into boulders!

But first, here’re the basics of my entire routine to help you plan your shoulder workout:

Workout frequency: 2 on, 1 off, 1 on, 1 off

This means I workout for two days followed by one day of rest. Then, I workout another day followed by another day off. Then repeat.

I never train with weights more than two days in a row because I find that I build muscle faster if I have enough time to recuperate. (If you’re not making steady gains with your program try adding a few extra rest days each week. You may actually gain more by training less!)

Okay, Here’s how my typical workout schedule looks:

Day #1: Chest/Shoulders/Triceps
Day #2: Back/Biceps/Abs

Day #3: Rest Day

Day #4: Quads/Hamstrings/calves

Day #5: Rest Day

Then repeat

Now, you can certainly adapt this workout schedule to fit your specific needs. For example: If you want to take off the weekend from weight training (and many people do) then try 2 on, 1 off, 2 on, 2 off. Then repeat. This way you’ll have Wednesday along with Saturday and Sunday off each week. (The extra day of rest may be good for you!)

Moving along, here are 8 things which you must do to make this workout as effective as possible:

1. Get and use a training log.

2. Use as much weight as possible for the number of prescribed reps.

3. Do each set to failure.

4. Strive to increase your training poundage slowly each week.

5. Total length of workout should not exceed 60 minutes (including initial warm-up.)

6. Use strict form on all exercises. (My Mass With Class video shows you how! Go to www.labrada.com for details.)

7. Eliminate stress and rest completely on days off. Try to get 8 to 9 hours of sleep each night.

8. Follow a proper nutrition and supplementation program. (Tip: Go to www.labrada.com and look under the Freezone for the Special Report: Building a Lean Body!)

Got it? Good. Now here comes the meat and potatoes of this week’s tip!

Shoulder Exercises:

Use a 3-1-2 tempo (three seconds to lower the weight, one second pause at top of movement, and two seconds to raise the weight). This is important!
Take 1-2 minutes rest between sets.
If you’re going to complete failure, you will need to drop the weight by 10% after each set in order to get all the reps.
If you’re a beginner, drop one set from each exercise and concentrate on form instead of going for the heavy poundage. (You’ll thank me later!)

Lee Labrada’s Shoulder Routine

Exercise #1: Lateral Dumbbell Raises:

After warming up, perform 3 sets of 10 repetitions to failure.
On the last set drop the weight and do another 5 reps without rest. (It hurts, but boy does it work!)
Tip: Lean slightly forward just enough for dumbbells to clear your side; bend arms slightly and raise dumbbells to a point just above the shoulders. Keep dumbbells facing forward by rotating your hands so your little finger stays higher than the rest of the hand.

Avoid: Cheating or swinging throughout the movement.

Exercise #2: Upright Rows: (By using the traps as a secondary muscle we can fatigue the deltoids even more now that they are warmed up from the side laterals.)

Perform 3 sets of 10 repetitions.
On the last set drop the weight and do another 5 reps without rest.
Tip: Use a grip that leaves six inches between your hands. Keep the bar as close to your body as possible. Pull upper arms out to the side so your elbows point towards the ceiling and the bar comes up to your chin; then lower slowly.

Avoid: Locking your knees or using a stance where your feet are too close together.

Exercise #3: Barbell Behind-The-Neck-Presses: (An excellent mass developer. Deltoids are “pre-exhausted” from previous exercises.)

Perform 3 sets of 8-10 repetitions.
On the last set, drop the weight and do another 4 reps without rest.
Tips: Lower bar slowly to base of the neck. Use a bench with back support and wear a training belt.

Avoid: Bouncing the bar at the lower end of the movement as this could result in injury. Stop just short of locking out at the top of the movement.

Exercise #4: Dumbbell Shoulder Presses: (Dumbbells provide a better range of motion and incorporate the shoulder stabilizers into the movement.)

Perform 3 sets of 8-10 repetitions.
On the last set, drop the weight and do another 4 reps without rest.
Tips: Press the weight directly above the head and keep your back in a fixed upright position.

Avoid: Letting your wrists wobble with the weight; keep them fixed.

So there you have it! Follow this program along with a quality nutrition and supplementation program and you’ll be on your way to broad and muscular shoulders!

Now go get ’em!

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