Q: Maybe I missed it since I’m a relatively new subscriber to your newsletter, but what is the Ultimate Exercise for shoulder size; wide-grip dumbbell upright rows or dumbbell presses?
A: We first identified each Ultimate Exercise for every major bodypart in our first e-book, The Ultimate Mass Workout. There’s a comprehensive chapter on each one, why they are best, and also a few complete programs with just those moves—like V-handle chins for lats…
In several of our e-programs, like The Ultimate Power-Density Mass Workout 2.0, we’ve listed those critical exercises and constructed basic streamlined programs that include the latest mass-building findings…
For example, with the basic Power-Density workout, you do the Ultimate exercise for a three-set pyramid (Power—add weight on each set); then you reduce the poundage and do a quick 4 sets of 10 reps, all with the same lighter weight and 30 seconds of rest between, which is 10×10 style (density—first set is fairly easy, last is brutal, pump is immense!).
That fast two-way blast builds both components of the key 2A fibers—power and endurance. Surprising research shows that fast-twitch fiber type as the one most prevalent in the biggest, freakiest bodybuilders—and you build both sides of those key fibers that produces extreme muscle mass.
Now to finally get to your question, we consider the Ultimate Exercise for shoulders to be dumbbell upright rows or rack pulls. Rack pulls are done in a power rack and are similar to wide-grip barbell upright rows, but with a somewhat explosive start. Also, you only pull the bar to your upper abs so you can use heavier weight than with dumbbell uprights…
You should also do a pressing movement, as that trains the rotator cuff muscles as well as the overhead-extended position of shoulders, with front-head emphasis. In the Basic Power-Density Mass Workout you do dumbbell presses for a pyramid—9, 7, 5–followed by dumbbell upright rows, 4×10 in quick 10×10 style…
You can reverse that order as well. For example, we often recommend rack pulls for a Power pyramid and Smith machine presses for Density. Fast and efficient—and your size and strength will skyrocket. Back-to-basics Power-Density is mass-phase magic.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
Ripped Muscle Now: Harvard Research
Harvard researcher Dr. Dimitrios Stamou discovered an enzyme that eats bodyfat. It’s helping women and men lose up to 21 pounds on average in less than 28 days.
Plus, it can help bodybuilders get freaky ripped faster than ever (see the pic of the 69-year-old who is shredded at the link below).
Remember, when you’re leaner, you look bigger than ever… And best of all, your body can MAKE this fat-blasting enzyme by eating these specific foods… and they taste GREAT.
Our colleague, the man who owned the gym that Lou Ferrigno trained at in “Pumping Iron,” turned us onto this. He’s using it himself to shed fat faster than ever, and he’s in his 50s. Get the details and see his photo HERE.