Shoulder-Sculpting workout routines

Above is a video I filmed for fun to display some of my strength feats that I have recently accomplished. It is my hope that this video inspires you to take it to the next level in your fitness/health quest.

1. Three Strength Training Workout Per Week 

A few months ago I switched to 3 strength training workouts per week and I’ve never looked back. My strength shot up instantly and has continued to improve ever since. Prior to this I was lifting 4-5x per week. How could it be that less time in the gym = better results? The answer my friend is recovery. Not just muscle recovery but CNS recovery. You see when you are constantly lifting weight your central nervous system gets fatigued. As a result your body is less effictive at recruiting maximal muscle fibers. Allowing a full day of rest in between workouts keeps you fresh for maximum gains and results.

2. Three to Five Exercises per Workout 

Forget about doing 8-12 exercises in a single workout! For best strength gains stick to 3-5 exercises per workout. Performing too many movements and total volume will burn you out and your last few exercises will be practically useless since your strength will be deteriorated by that point.

3. Three Work Sets per Exercise 

For strength I like to do no more then 3 work sets per exercise. Any more then this results in no additional strength gains. With that being said if you are looking to pack on muscle 1-2 additional sets can be used to evoke greater hypertrophy (muscle growth).

I always perform my heaviest set first (after 3 build up sets). For my second set I will usually reduce the weight by 10%. My third set I will reduce the weight by another 10%. This is known as reverse pyramid training and is highly effective especially when recovery capabilities are compromised from a diet.

ex: set 1 – 200 lbs x 3, set 2 180 lbs x 5, set 3 160 lbs x 8.

I perform as many reps as possible for each set without hitting failure. Training to failure teaches you to fail and kills strength gains.

4. Rest Three Minutes Between Sets 

I now rest a full 3 minutes between sets for main movements. Allowing full 3 minute rest periods will allow you to lift heavier and strength gains overtime will be much greater.

5. Focus on the Money Movements 

Exercise selection is very important. My favorite movements are Bench Press, Incline Press, Weighted Dips, Weighted Chin ups, Power Cleans, Barbell Curls, Skull Crushers, Shoulder Press and Hand Stand Push ups.

I am a big fan of chins, dips and hand stand push ups as these are closed chain exercises (hands are fixed to ground or bar). Closed chain exercises are better for your joints and activate more muscle.