Q: I just started the Size Surge Phase 1 workouts, and I like what I’m feeling so far. One concern is that I desperately need more muscle size in my shoulders, so I’m wondering if I can add some lateral raises to the Monday and Friday workouts.
A: The Size Surge Phase 1 program is three days a week, and the Monday and Friday workouts are already loaded with big exercises. We have a better idea for some delt specialization than adding to those two sessions. First, here’s the Phase 1 split:
Monday: Quads, hams, chest, back, delts, calves
Wednesday: Deadlifts, calves, biceps, triceps, forearms, abs
Friday: Quads, hams, calves, chest, back, delts
Our specialize-for-size solution: Rather than adding to the already taxing Monday and Friday workouts, put some delt work on the less-taxing Wednesday workout.
Remember, one reason a bodypart lags is due to low neuromuscular efficiency, or nerve-to-muscle connections. That means when you train it, you aren’t stressing it enough for growth. One good solution for more muscle size is to train it more frequently with DIFFERENT exercises…
In your case, you can add lateral raises to the Wednesday workout, right after calves and before arms…
Wednesday: Deadlifts, calves, delts, biceps, triceps, forearms, abs
Now you’re attacking the big delt moves on Monday and Friday, with isolated specialization (laterals) on Wednesday. You could use that 3-way size-building strategy with any bodypart. For example, if it’s your chest that’s lagging, put flyes or cable crossovers on Wednesday. (Note: It’s best to specialize on no more than two muscle groups at once so the Wednesday workout doesn’t get too long and taxing)…
That’s one reason the Size Surge Phase 1 split is one of our favorite get-big routines—you get anabolic acceleration with the first big move at each workout, AND it’s very easy to specialize for more muscle size.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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