Shoulder Training For Bulk And Power
by Pat Casey
The following routine is for those who want to put more muscle on their shoulders and at the same time increase the power in their whole shoulder area. There is no sense in developing wide shoulders if you do not have the power to go with them. I know of a few men who have tremendous shoulder development and who have trouble pressing bodyweight. The following routine, if followed correctly, will develop the shoulders to the maximum and at the same time add power to the area.
There are a variety of exercises used. The reason for this is to prevent staleness. You should stay on this program for at least six weeks and perform it three times a week, alternating your other exercises of alternate days if you prefer. The main thing is to give this routine a chance. It is a severe routine and should be worked into gradually to avoid staleness and strain. Begin with only two or three sets and increase only when you feel you are able.
Wide Grip Seated Presses: Warm up with 10 repetitions and then do 10 sets of 5 reps. Finish with one set of 20.
Cheating One Arm Lateral Raises: Perform 5 sets of 5 repetitions and finish with one set of 20.
Cheating One Arm Front Raises: 5 x 5, 1 x 20.
Dips: With body leaning forward. 8 x 5, 1 x 20.
Handstand Presses Against Wall: With hands on boxes. 10 sets of 5. If you cannot do a complete press-up from the position do a half press until your strength increases enough to do full movements. You can add weight by tying a plate around your waist.
One Arm Lateral Raises: On incline bench. 5 sets of 8, 1 x 20.
Bent Forward Lateral Raises: 5 sets of 8, 1 x 20.
Dumbbell Shrugs: 10 sets of 10, 1 x 20.
Seated Press Behind Neck: 10 sets of 5, 1 x 20.
Dumbbell Shrugs: 5 sets of 10, 1 x 20.
One Arm Dumbbell Presses: 10 sets of 5, 1 x 20.
Strict Standing One Arm Lateral Raises: 6 sets of 10. Alternate arms without rest.