Shoulders are actually some of the most important, especially in grappling, some of the most important things to train. Reason being, it’s ball and socket joint, therefore it doesn’t have just one range of motion, it has three ranges of motion.
Circular motion being one of the most important. Shoulders are something that you have to very much both protect and to build range of motion and duration training in it.
I like to start shoulders with an intensity. It’s based on what kind of training you’re doing it for, but it’s also very important that you warm the shoulders up properly. You don’t want to take a chance of injuring the shoulders.
Now this is one I like a lot. It’s just a lateral shoulder press. I like to start with a lower weight. Main thing is I’m going to get that butt way back. Reason being I want to maintain a broad chest so my lower back is nice and tight.
Hands are wide right here. This is considered also a lat workout, but it is a really good shoulder isolation program also.
I started with a nice lower weight, something I feel like I can press comfortably twenty, thirty times. Doesn’t really matter. More than anything I’m just incorporating circulation, getting those muscles warmed up, working the range of motion a little bit.
On this one, I’m going to start it off kind of easy, just get a good warm out, not locking the shoulders out, anything like that. Directly afterwards, I want to go to an intensity.
It’s a good idea to, after my warm up I want to go to an intensity, hit that muscle to it’s limit. I’m going to jump that weight up, maybe go a set of fifteen, maybe twenty, based on the intensity.
Directly after going through my full set, go, say fifteen reps, I’m going to go down and hold. I’m going to do muscle suspendability. Boom, right here. That’s a muscle suspendability hold. I’m going to hold it for ten seconds. Control it down nice and slow.
Directly after working the shoulders with an intensity, I can take them through a consistency program.
If you’ve got some threes, some fives, I wouldn’t really want to go much above fives, maybe eights, based on how strong your shoulders are, but my muscles have already hit their intensity, they’ve already been taken to the limit, so now I’m just taking them through duration training. I’m going to keep the shoulders as far away from the body as I possibly can and I’m going to do twenty separations.
It’s a good idea to have a mirror for this simply because you want to watch it for symmetry purposes. I want to make sure that I’m drawing a straight line with those shoulders. You’ll see when I’m going back, I’m not rocking back. It’s not a rock, it’s about isolation.
Boom, everything’s staying perfectly still. It’s just directly after doing an intensity with those shoulders, now I’m doing duration training those shoulders are staying in flexion through the full duration of this program.
Directly after hitting my twenty, I’m going to go out and hold. I’m going to do a ten second hold in the peak. After finishing my ten second hold, I’m going to control it down nice and slow.
I can take a short rest if I need to, take a short rest in the low. From there, low point is going to be right here, and I’m going to do ten concentrated shoulder lifts. This is for your deltoid. This is for the development outside the shoulder so it gives you the rounding of the shoulder. Once I hit ten, I’m going to do a ten second hold in the peak, control it down nice and slow.
This part of the shoulder program is based on what part you’re looking at gaining the most improvement in. Whichever I want to improve more first, that’s what I’m going to hit first, just because I’m working the muscles in contributing form. On this part, I’m going to focus a little more on the posterior deltoid the very backside of my deltoid.
It’s going to develop it out a little more, and it’s also going to be considered a contributing muscle to a pull using the shoulders.
This is going to be done in two forms with the same bar. The first one, I want it setting about right at hip level, that’s based on my stance. I’m going to get a nice, comfortable stance. I’m going to lean over the bar.
I want the bar to go straight down and straight up every single time. It’s going to be a tuck right underneath that chin, right at the adam’s apple.
We’re going to go twenty set right here. On number twenty we’re going to tuck it and hold, a twenty second hold. Control it down nice and slow.
From there we’re going to go directly into our central deltoid, which is a little more central, as it’s a little more front of the arm.
On this one, we’re going to have a nice close grip. The difference between this one and the other one is this one is going to be a little further away from the body, and it’s going to be a little bit of a higher tuck.
On this one I’m going to maintain a broad chest, stand up nice and straight. I’m going to go straight up to chin level, boom, right there. So need nice and smooth motion, watching the mirror for symmetry.
We’re going to go twenty in the front, on number twenty we’re going to up and hold for ten seconds, control it down nice and slow, right there. That’s going to be a two set program, right there.
From here we’re going to be going to a shoulder press, it’s a seated shoulder press. The most important thing is, it’s always lower back that’s very important. Be sure you’ve got yourself tucked nice and deep on this, with a broad chest, keeping that lower back tight against the back, and keeping it nice and smooth.
Now on this, all you’re going to do is you’re going to be taking it from the chest to above. This is considered a shoulder work out, a little bit of a bicep workout, and a little bit of a chest work out.
It’s also going to work those high shoulders right up into the tripes, but it’s very important that you keep a smooth motion. On something like this you don’t have a pulley, you don’t have a band. So muscle control is controlling your range of motion.
On this, it’s good to have a mirror in front of you, and it’s a nice, smooth motion. If I’m closing it off, it’s going to work a little more of my central shoulder. If I’m keeping it wide, it’s going to work a little bit more of my lat.
It’s based on what my focus is, and I can even make a mixture of it as far as I might want to do five with a little bit of a wide stance on it, and I can do five with a little bit of a central stance on it.
It’s based on what kind of development I’m going for, but more than anything, it’s your range of motion. Nice and smooth down, as soon as you hit your low point, boom, straight up. Try to keep it in the mirror, try to keep it very smooth and make sure the shoulders are remaining the same height through the full duration.
On shoulder press, I like to go around fifteen reps, if not twenty reps, based on what kind of weight I’m doing and what kind of development I’m trying to get. Obviously the more mass I’m wanting to put on, I want to go with a heavier weight, get a spotter and go a little bit lower rep.
If I’m wanting for the definition, I’m not going to lock out on top, I’m going to keep it in flexion on the top and I’m also going to go with a little bit lower weight and a little bit higher repetition.