Over the past few weeks, my training focus has been on increasing my shoulder strength. This has always been an area that requires more focus and hard work for me since I have a narrow build. I’m constantly trying to build my shoulders up, so I’ve been incorporating slow negative repetitions to get over plateaus.
Below is what I’ve been doing for shoulder training over the last four weeks. This training is all based on slow reps, and it’s all performed after a day of rest. By the fourth week, I’ve transitioned to normal rep speeds, and I’m now able to press more weight, so my strength has gone up noticeably.
Note: The percentages listed are the recommended weight to be used based on your 1-rep maximum (with good form). The slow portion of the rep should be performed during the negative, or eccentric, downward movement.
My Weight-Lift Percentage Increase by Week:
|Week 1 @65%||Week 2 @70%||Week 3 @75%||Week 4 @85%|
My Supplement Schedule:
|1 Scoop Launch 4350 Reloaded||1 Scoop IntraFuel||1 Scoop Performance Glutamime|
|1 Scoop BCAA Pro Reloaded||1 Scoop Element||1 Scoop Titanium Whey|
|1/2 Scoop Element|
|EXERCISE:||REPS & SPEED:|
|DB Shoulder Press||3 x 6 (3 sec.), 6 (3 sec.), 8 (2 sec.)|
|DB Arnold Press||3 x 6 (3 sec.), 6 (3 sec.), 8 (2 sec.)|
|Javelin Press||4 x 6 (3 sec.), 8 (3 sec.), 10 (2 sec.), 12 (2 sec.)|
|DB Front Raises (Thumbs up)||3 x 12, 10, 10|
|Machine Lateral Raises||3 x 12, 10, 10 (1 partial rep, then 1 full = 1 rep)|
|Rope Face Pulls||3 x 12|
|Reverse Band Flies||3 x 15|
Give this routine a try, and watch those BOULDER SHOULDERS GRoooow!