Here’s Part 2 of our Training Your Shoulders Series! In Part 1, we covered anatomy and other critical information. In this article, I will, as promised, provide several shoulder routines. I have provided 3 separate routines. The goal for each is the same: more strength and more size! You can alternate all three, or spend 8 weeks on each, whichever you prefer. Or, use the routine you like the most. You can even pick one and use it as a template to design your own routine. Let’s get ready to train!
Training Your Shoulders – The Routines
These routines can be done on their own day, or as part of a Push Day. If there is one drawback of the classic Push/Pull/Legs Split, it’s that there can be too much work on Push Day. The answer? Move Shoulders/Traps to their own day, creating a 4-day split!
Intensity Techniques
Throughout these routines, I’m suggesting the use of intensity techniques, such as rest-pause, drop sets, and static holds. Let’s take a brief look at each one.
Rest-Pause
Rest-pause is performed by reaching the end of a set ( l like to hit failure) and then racking the weight for a “rest-pause” of 10 seconds. Then knock out as many reps as you can, rerack for another 10 second rest-pause. Then do as many reps as you can. That’s all one set.
Drop Sets
You know how these work, right? Line up 3 progressively lighter bars or dumbbells. Or, use a weight stack machine, where you simply move the pin. As you hit the end of your sets, immediately drop to the next lightest weight. Keep going in this manner through all 3 weight drops. Also, feel free to do more drops if you want (I suggest 4-5, if desired).
Static Holds
With this technique, at any time along the range of motion, stop and hold the bar for as long as you can, preferably 8-10 seconds. Make sure you pick a point that puts maximum tension on the muscle.
Training Your Shoulders – The Routines!
Training Your Shoulders – Routine #1
For this and all following Training Your Shoulders routines, warm up completely. If you’re doing shoulders after chest, you will already be warmed up. If not, I suggest doing 3 light sets x 15, 12, 10 reps of the first exercise, as noted below.
Overhead Press
Perform 1 set of overhead presses using an empty bar.
Warm-up over 3 sets:
- Bar x 15 reps
- 20% RM x 12 reps
- 40% RM x 10 reps
3 Working Sets x 8 reps – Use rest-pause on every set
Use a reverse pyramid – that means starting with your heaviest weight. Reduce the weight with each set as needed to get your 8 reps.
Dumbbell Side Laterals
2 Working Sets x 8 reps – Use static holds
As noted, use static holds on the last rep of each set. Hold 10 seconds or as long as possible.
Dumbbell Rear Laterals
2 Working Sets x 8 reps – Use static holds on the last rep of each set.
Shrugs
3 Working Sets x 6 reps – Use rest-pause
Use a reverse pyramid, starting with your heaviest weight. Reduce weight as needed to hit 6 reps.
Performance Notes
Your tempo should be as follows: 3 second concentric phase, 2 second pause at the top, 4 second eccentric phase, and a 3 second pause in the fully stretched position, just before lock out. You can increase Time Under Tension by holding the pause longer. Work on holding a 10-second pause in the stretch position. Also, perform a full range of motion. Make sure you’re working hard – if your sets seem easy, add weight.
Training Your Shoulders – Routine # 2
The next Training Your Shoulders routine is similar to the first, but utilizes different exercises for variety.
Arnold Press
Same warm-up as in Routine #1, unless you’ve just finished chest.
3 Working Sets x 8 reps – Use rest-pause
Arnold would supinate his wrist as he lifted the weight – you should do the same. As noted
above, use a reverse pyramid. Start with your heaviest weight. Reduce the weight as needed to hit 8 reps.
Dumbbell Side Laterals superset with Dumbbell Rear Laterals
1 Working Set – Superset/Drop sets – Set up 3-4 progressively lighter dumbbells. Each pair should be 5 to 10 pounds lighter. Take each set to failure, move on to the next pair. The set is over when you put down the last pair.
Barbell Upright Rows
3 Working Sets x 8 reps – Use rest-pause on each set
Use a reverse pyramid, starting with your heaviest weight. Reduce the weight with each set as needed to hit 8 reps.
Performance Notes
Your tempo should be as follows: 3 second concentric phase, 2 second pause at the top, 4 second eccentric phase, and a 3 second pause in the fully stretched position, just before lock out. You can increase Time Under Tension by holding the pause longer. Work on holding a 10-second pause in the stretch position. Also, perform a full range of motion. Make sure you’re working hard – if your sets seem easy, add weight.
Training Your Shoulders – Routine #3
This Training Your Shoulders routine does not use intensity techniques. It’s all about progressive overload with this one. The reason is that when you’re training your shoulders, you have to focus on strength. I personally love using the intensity techniques, but strength should be a major focus.
Overhead Push Press (alternate every other workout with the Clean and Press)
Warm-ups as in Routine #1
3 Working Sets x 6 reps
Use a reverse pyramid, starting with your heaviest weight. Reduce the weight with each set as needed to hit 6 reps. Before attempting the Clean and Press, make sure you understand how to perform this exercise. If you have any doubt, stick with the Push Press.
What Is A Push-Press?
A Push Press is an Overhead Press done heavy enough to require you to partially squat down and push, or drive, the bar up using your legs to help. Only use this pushing technique when you absolutely need to.
Notes For These Exercises
Focus on rep performance and tempo as dictated. The goal here is to lift as much weight as you can in good form and using proper rep execution. The key, in this case, is progressive overload.
As noted, every other workout, alternate the Push Press with the Clean and Press. Again, if you do not clearly understand how to do a Clean and Press, do not use this exercise. Nothing’s worse than an injury caused by not understanding an exercise. Still, this is a classic movement that rivals deadlifts and squats as a demanding compound exercise. You don’t see it in too many routines. If you know how to do it correctly, it is a great movement.
Front Barbell Raise
2 Working Sets x 6 reps
Use a reverse pyramid, starting with your heaviest weight. Reduce the weight with each set as needed to hit your 6 reps.
Power Dumbbell Side Laterals
2 working sets x 6 reps – These are partial rep laterals. That means they should be 20% heavier than what you could handle for a full rep. Your goal range of motion is only about 2-3 inches. So you won’t go very high, but lift as high as you can and hold for 10 seconds.
Wide Grip Upright Rows
3 Working Sets x 6 reps
Your grip on this exercise should be about 2 inches wider than shoulder width. This is another exercise with a short range of motion. At least, when I do it, I only get a few inches out of it. Regardless, pull the bar as high as you can. You will feel it in your shoulders and traps. Use a reverse pyramid, starting with your heaviest weight. Reduce the weight with each set as needed to hit your reps.
Performance Notes
Your tempo should be as follows: 3 second concentric phase, 2 second pause at the top, 4 second eccentric phase, and a 3 second pause in the fully stretched position, just before lock out. You can increase Time Under Tension by holding the pause longer. Work on holding a 10-second pause in the stretch position. Also, perform a full range of motion. Make sure you’re working hard – if your sets seem easy, add weight.
Additional Performance Notes
All reps are performed as notated. It’s important to stay focused on your reps. Even as you’re nearing the end of a Rest-Pause set or a Drop Set, perform your reps as dictated.
The thinking with the Training Your Shoulders routines is to push the intensity, and in the case of Routine # 3, to focus on progressive overload. Pick challenging weights. None of your working sets should be easy. If you go through a routine and think it was too easy, you aren’t working hard enough. If it says 8 reps, but you could’ve done 12, you’re not using enough weight. When I say 8 reps, I mean you fail by rep # 8
These routines are brutal if done right. Finally, add weight every two weeks to as many exercises as you can.
Nutritional Guidelines
When it comes to training your shoulders, I recommend consuming about 50% of the day’s carbohydrates, and most, if not all, of your simple carbohydrates, in the hours before and after your workout. Also, a high protein diet should go without saying. I recommend ingesting a minimum of 1 gram of protein per pound of bodyweight. Logically speaking, and despite what some “gurus” say, it makes sense to divide this amount over several meals and a couple of shakes per day. There’s no good reason not to.
Supplement Guidelines
Of course, the supplement arsenal you should use when you’re training your shoulders, should be based around foundational products. The first foundational product should be a high quality protein powder. As many of you know, I suggest Hi-Tech Precision Protein. Of course, it’s an extremely delicious protein. But what really sets this protein powder apart is the fact that it optimizes leucine absorption. As you may know, leucine stimulates protein synthesis, a key trigger of muscle growth. What’s that? You’re into plant protein? Check out our selection!
From there, I strongly suggest a top quality pre-workout (I never train without one). My personal favorite is Gorilla Mind Gorilla Mode, one of the best pre-workouts currently on the market. I also suggest creatine monohydrate, such as MTS Nutrition Creapure. This is a branded form of creatine manufactured in Germany. (1) Finally, don’t forget a post-workout shake. I suggest mixing EFX Sports Karbolyn with Hi-Tech Precision Protein.
Training Your Shoulders – Summary
Well, there you have it. You are now armed with 3 killer shoulder routines and a bunch of solid info. All that’s left is stop by illpumpyouup.com and stock up on all your supplements! Then, hit the gym and start training your shoulders!
References:
- https://www.creapure.com/en/creapure/what-creapure