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An Inside Look at My Shoulder Workout
September 7, 2010
Labor Day has come and gone and that mean I am entering a new phase of my training. I had to abandon I-Bodybuilder a little bit. After a few weeks of the past routine, I was starting to feel run down and my joints were starting to ache. I didn't experience any of that in my first run of the program back about 6 months ago. I have to give credit to Biotest's Anaconda supplement protocol now as I think that was a major contributor to helping me recover last time. I don't think the minor changes I made myself to the routine were stressing me any extra to be the determining factor.
What I am keeping the same is that I am going to be training up to 5 days a week (at least 4) and I am still going to incorporate Max-OT and POF style training. I also will still be using the "ramping" technique that is so prominent in the I-Bodybuilder program. What I am adding is a new little gem that I picked up while reading Jon Benson's "7 Minute Muscle" but with a Jim Cip twist. I'm also going to incorporate a little of Mike Mentzer's Heavy Duty training into it. So what you are looking at is a total Muscle Hybrid Routine that will hit all of the muscle fibers.
In the future, I will be breaking down all of my bodyparts for you. What you will get in the coming blog posts that you haven't gotten in the past is videos of me actually executing the exercises. Without proper form, you will be limiting your stimulation to the target muscles and your development. You may pick up a few little tricks along the way, too, to make the exercises more potent.
Before we start, let's go over my current split:
Day 1: Shoulders, Biceps, and Triceps
Day 2: Legs
Day 3: Chest, Back, and Abs
In a week I will just continue with the above rotation, sticking rest days wherever I feel I need them most. Again, I aim for 4-5 workouts a week. More than not, I won't workout more than 2 days in a row.
Back to the training...today we are going to focus on the shoulder portion of the workout. We are going to start with the bread and butter exercise: The Press! You can choose any version you like. I like to utilize the Seated Barbell Press most often as it is the one I feel I can handle the most weight on and provide the most overload. On this exercise is where I utilize a little Max-OT with a ramping technique. Overall, I am aiming for 4 sets of 4-6 reps (after 3-5 warm-ups and acclimation sets) with 2 minute rests in between.
Next up is any version of a Side Lateral Raise. Right now I am opting to utilize the Leaning Side Lateral. This is where I steal a little from Jon Benson's "7 minute workout" type of structure. Here I am setting a clock for 5 minutes and doing as many reps as I can in that time period. I am utilizing a very short rest period (about 20 seconds per arm non-stop). The goal is 8 reps for each set, BUT...when a proper weight is chosen, you won't be getting anywhere NEAR those 8 reps on the last few sets. Start with a moderate resistance (I pick a weight I can do about 10-12 reps with but stop at 8) and let the short rest periods add the intensity. Since I'm only taking 20 seconds between arms, it catches up quick. By the end, I am usually only getting 3 or 4 reps per set.
Note: In the video, I was not using the 5-minute set structure that I am using now.
Last up for shoulders to round out our development is the Bentover Side Lateral Raise. Here is where I go a little bit on the Heavy Duty side and only do 1 set till failure or 20 reps, whichever comes first.
My exercise selection isn't a true "Position-of-Flexion" protocol. I don't incorporate a "stretch" position movement. You could easily do that by performing a press, a cable or incline side lateral (lying on my side with dumbbell hanging across my body), and the leaning side lateral instead. With that type of routine, I wouldn't get the direct rear delt work. In that case, I would include it with my back day.
There is a look inside of my current shoulder workout. Watch the videos to make sure you are executing properly. I'll see you next week for an inside look at my training for another bodypart.
See you then! In the meantime....
TRAIN WITH PASSION!!!
James Cipriani - CFT, CSCS
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