Q: The before and after photos showing your new shoulder roundness were impressive. You did not mention sets. Did you do a lot more volume to get those gains?
A: I did not do more sets for shoulders; it was the key details that made the big difference (more on those in a moment). Here are my photos again for those who may have missed that newsletter…
My shoulder routine is now this…
Ideal exercise: One-arm cable laterals, pulley at waist height, 2 x 20, 10
Contracted-position add-on: One-arm cable high pulls, 2 x 12, 8
I rested 20 seconds between all sets, training one arm first for all four sets, then the other. The “key details” were as follows…
1) On both the laterals and high pulls, my working arm raises at the one o’clock position—not straight out to the side or straight forward on those exercises, respectively.
2) For the high pulls, the cable is set to the lowest position in order to get delt-fiber contraction at the top, similar to the finish position of an overhead press—second photo above.
3) For the cable laterals, the pulley must be set at precisely waist height so that the arm is pulled across the torso for medial-head stretch—not downward…
Remember, more and more studies are confirming that loading a muscle in the stretch position is key for maximum hypertrophy.
Give these new details a try for new shoulder size.
Latest Release: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
X-Rep.com
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