Shoulder Hypertrophy Program.pdf

(1)

|

@JEFFNIPPARD

SHOULDER HYPERTROPHY

JEFF NIPPARD’S

(2)

KEY

KEY TERMS TERMS 44

FAQS 5

SHOULDER

SHOULDER HYPERTROPHY HYPERTROPHY PROGRAM PROGRAM 88

WARM

WARM UP UP 1616

PROGRAM

PROGRAM VARIABLES VARIABLES 1717

EXERCISE

EXERCISE SELECTION SELECTION 2020

SAMPLE

SAMPLE TRAINING TRAINING SPLITS SPLITS 2525

REFERENCES 29

DISCLAIMER 30

(3)

Jeﬀ is a WNBF Pro Drug-Free Bodybuilder and IPF/CPU Powerlifter in the 74 kg class. He earned the title of Mr.

Junior Canada for natural bodybuilding in

Junior Canada for natural bodybuilding in 2012 prior 2012 prior to which Jeﬀ was a to which Jeﬀ was a two-time Mrtwo-time Mr. Junior Newfoundland title-. Junior Newfoundland

title-holder for 2009 and 2010.

holder for 2009 and 2010.

As a powerlifter, Jeﬀ has claimed a 502 lb

As a powerlifter, Jeﬀ has claimed a 502 lb squat, 336 lb bench press (2014 squat, 336 lb bench press (2014 Canadian national record) and a 518Canadian national record) and a 518

lb deadlift with an all time best Wilks score of 446.

With a Bachelor of Science degree in biochemistry, Jeﬀ has gathered the requisite scientiﬁc knowledge to

compliment his practical experience acquired through training and coaching. Jeﬀ worked

compliment his practical experience acquired through training and coaching. Jeﬀ worked as a as a coach withcoach with

esteemed online coaching group The

esteemed online coaching group The Strength Guys through 2014 and Strength Guys through 2014 and 2015 before branching out 2015 before branching out with STRCNG.with STRCNG.

Jeﬀ has coached women’s bikini

Jeﬀ has coached women’s bikini and men’s bodybuilding national and and men’s bodybuilding national and provincial champions, profesprovincial champions, professional naturalsional natural

bodybuilders and nationally and IPF Worlds qualiﬁed raw powerlifters. He has presented seminars on block

periodization, concurre

periodization, concurrent training and nutrition for nt training and nutrition for natural bodybuilding in academic settings including the 2014natural bodybuilding in academic settings including the 2014

Online Fitness Summit and at

Online Fitness Summit and at the University of Iowa. Jeﬀ has recorded interviews with some of the the University of Iowa. Jeﬀ has recorded interviews with some of the best in thebest in the

business on

business on his science-based ﬁtness his science-based ﬁtness podcast IceCream4PRspodcast IceCream4PRs..

Previously, Jeﬀ was enrolled in the Doctor of Dental Surgery program at Dalhousie University where he

completed two years of the program before deciding to instead pursue a

completed two years of the program before deciding to instead pursue a career whercareer where his passions lie. He e his passions lie. He hashas

aspirations of completing a PhD in

aspirations of completing a PhD in exercise science or a related ﬁeld.exercise science or a related ﬁeld.

Through his informative and

Through his informative and personable Ypersonable Youtube channel and outube channel and InstagraInstagram Jeﬀ m Jeﬀ aims to share the aims to share the knowledgeknowledge

he has gathered through university education and ﬁeld experience with others who are passionate about

bodybuilding, powerlifting and the

bodybuilding, powerlifting and the science behind building science behind building muscle, losing fat and muscle, losing fat and getting healthiergetting healthier..

Jeﬀ currently lives in Kelowna, Canada while frequently visiting his girlfriend in Tampa, Florida, where he

is coaching athletes around the world full-time while

is coaching athletes around the world full-time while preparing for his next competition season in preparing for his next competition season in naturalnatural

bodybuilding in 2018.

(4)

AMRAP:

AS MANY REPS AS POSSIBLE

DB:

DUMBBELL

EMG:

ELECTROMYOGRAPHY

LSRPE:

LAST SET RPE

MVC:

MAXIMUM VOLUNTARY CONTRACTION

PROGRESSIVE OVERLOAD:

THE GRADUAL INCREASE OF STRESS PLACED UPON THE

THE GRADUAL INCREASE OF STRESS PLACED UPON THE BODY

BODY

DURING EXERCISE TRAINING

ROM:

RANGE OF MOTION

RPE:

RA

RATE OF PERCEIVED

TE OF PERCEIVED EXERTION

EXERTION

TEMPO:

THE SPEED AT WHICH THE LIFT OCCURS. TEMPO NOTATION IS GIVEN AS FOLLOWS:

4:3:2:1 WOULD MEAN A

4:3:2:1 WOULD MEAN A 4 SECOND ECC

4 SECOND ECCENTRIC, 3 SECOND

ENTRIC, 3 SECOND P

PAUSE A

AUSE AT THE BOTTOM, 2 SECOND

T THE BOTTOM, 2 SECOND

CONCENTRIC AND 1 SECOND PAUSE AT THE TOP. THE MOST COMMON TEMPO IN THIS PROGRAM

IS 2:0:1:0.

(5)

1. Why is a speciﬁc shoulder day

1. Why is a speciﬁc shoulder day included?included?

A: Research shows that you’re stronger earlier in the training session.

A: Research shows that you’re stronger earlier in the training session.11_{Because shoulder work, especially}_{Because shoulder work, especially}

isolation work for speciﬁc heads, is often added on after a bunch of

isolation work for speciﬁc heads, is often added on after a bunch of pushing or pulling work, it’s easy to treatpushing or pulling work, it’s easy to treat

smaller muscles like the rear delts and muscles of the rotator cuﬀ as an “afterthought”. By giving shoulders their

own day, you ensure that they’re getting the priority they need

2. How do I

2. How do I determine my 1RM for Standing determine my 1RM for Standing Overhead Barbell Press?Overhead Barbell Press?

On Day 1 of Week 1 perform an AMRAP test as outlined:

•

• Warm up by pyramiding up in weight using estimated 1RM (suggested warm up is provided in the program) Warm up by pyramiding up in weight using estimated 1RM (suggested warm up is provided in the program) •

• Do a set of Do a set of as many reps as possible with 90% of your estimated 1RMas many reps as possible with 90% of your estimated 1RM •

• Alternatively, you can pick a weight you think you can do about 3-5 reps with, and do as many reps as Alternatively, you can pick a weight you think you can do about 3-5 reps with, and do as many reps as

possible with that

•

• Plug the results of the AMRAP test in here to determine new working 1RM: Plug the results of the AMRAP test in here to determine new working 1RM:

http://www

http://www.exrx.net/Calcu.exrx.net/Calculators/OneRepMalators/OneRepMax.htmlx.html

•

•Use this estimated 1RM moving forward in the Use this estimated 1RM moving forward in the prograprogram to determine what weights to m to determine what weights to use each dayuse each day

3. What if I am still sore? Should I train or take another rest day?

A: Training sore is ﬁne un

A: Training sore is fine unless it puts yoless it puts you at an increased u at an increased risk of irisk of injury. If you’re having a diffi njury. If you’re having a diffi cult time gettcult time getting intoing into

position or completing a

position or completing a full ROM due full ROM due to pain, do not to pain, do not train. Otherwtrain. Otherwise, still train but be sure to ise, still train but be sure to perform a slightlyperform a slightly

longer warm up for

longer warm up for each exercise. Use your own discretion to avoid injury but training sore will not each exercise. Use your own discretion to avoid injury but training sore will not impair gainsimpair gains

in and of itself.

4. What if I

4. What if I can’t do Standing Overhead Barbell Press?can’t do Standing Overhead Barbell Press?

A: Do

A: Do seated barbell shoulder press or seated dumbbell seated barbell shoulder press or seated dumbbell shoulder press instead. They all are very similarshoulder press instead. They all are very similar

movement patterns and have similar

movement patterns and have similar levels of levels of activation.activation.

5. If the RPE

5. If the RPE increases across sets, should I drop the weight back?increases across sets, should I drop the weight back?

A: If you hit failure prematurely, drop the weight back. Otherwise, select the weight as appropriate to hit the RPE

for each set.

(6)

6. Why such little exercise variation from week to week?

A: Changing exercises from week to week is more likely to ﬂatten out the progression curve. They do change

slightly week to week and from Block

slightly week to week and from Block 1 to Block 1 to Block 2, but the bulk of 2, but the bulk of the program maintains the same exercisethe program maintains the same exercise

selection. This is to

selection. This is to ensure progressensure progression by ion by adding volume incrementally to these speciﬁc adding volume incrementally to these speciﬁc movements.movements.

7. What is the LSRPE column for?

A: The idea

A: The idea here is to reﬂect on your here is to reﬂect on your last set and ask yourself how last set and ask yourself how many more reps you think you could havemany more reps you think you could have

gotten. It is a useful way to account for how hard you’re working on the ﬁnal set.

8. What are the diﬀerences between the women’s and men’s

8. What are the diﬀerences between the women’s and men’s shoulder hypertrophy progrshoulder hypertrophy programsams

A: The main diﬀerences are that:

•

• The women’s program has fewer exercises with trap carry over because from my experience as a coach, The women’s program has fewer exercises with trap carry over because from my experience as a coach,

most women are less interested in growing their traps than men

•

• The women’s program includes some front delt isolation The women’s program includes some front delt isolation that is absent in that is absent in the men’s program since menthe men’s program since men

tend to include more chest

tend to include more chest work in their regular programming than women, resuwork in their regular programming than women, resulting in more front deltlting in more front delt

carry over for men.

•

• The women’s program has more rep volume in the The women’s program has more rep volume in the form of higher form of higher rep sets since women generally haverep sets since women generally have

lower fatigueability than men. I discuss the implications of

lower fatigueability than men. I discuss the implications of this in thisthis in this videovideo..

•

• The base core of the programs are the same, which is reﬂective of the fact that the majority of basic The base core of the programs are the same, which is reﬂective of the fact that the majority of basic

musculo-skelet

musculo-skeletal and al and exercise science training principles apply to exercise science training principles apply to both sexes.both sexes.

9.

9. Can this Can this program program be run be run alongside yalongside your Arm our Arm Hypertrophy Hypertrophy Program?Program?

A: As l

A: As long as you feel long as you feel like you’re recovering adequike you’re recovering adequately from the training sessions and continuing to ately from the training sessions and continuing to progresprogress,s,

then there is no reason why these programs shouldn’t be run at the same time. However, since the Arm

Hypertrophy Progr

Hypertrophy Program is intended to am is intended to be a “weakpoint specialization” routine for the arms, and be a “weakpoint specialization” routine for the arms, and the Shoulderthe Shoulder

Hypertrophy Progr

Hypertrophy Program is meant to am is meant to do the same for do the same for the shoulders, it might make most sense to run the shoulders, it might make most sense to run them one afterthem one after

the other. Specializing your training around both arms and shoulders at the same time may result in a lack of

emphasis on other bodyparts like the chest, back, legs, etc. or may cause recovery issues for both the arms and

limiting progress. Ultimat

limiting progress. Ultimatelyely, it comes , it comes down to down to recovery and your personal goals recovery and your personal goals within the context within the context of your of your entireentire

weekly routine.

(7)

10.

10. Can this program be run alongside your Chest Hypertrophy ProgrCan this program be run alongside your Chest Hypertrophy Program?am?

A: No. Because of the very

A: No. Because of the very high volume of pressing that would result from running high volume of pressing that would result from running these two programsthese two programs

concurrently, the risk of overuse and injury would be high, even in the most advanced of trainees. I would

recommend running these programs one after the

recommend running these programs one after the otherother, focusing primarily on , focusing primarily on maximizing the development ofmaximizing the development of

one bodypart at a time.

(8)

SHOULDER DAY

SUPPLEMENTAL B

SUPPLEMENTAL A

D DAAYY11 SSEETTSS RREEPPSS %%11RRMM RRPPEE RREESSTT 11 22 33 44 NNOOTTEESS LLSSRRPPEE C CAABBLLE E EEXXTTEERRNNAAL L RROOTTAATTIIOONN 22 1122--1155 77 00..55 AAVVOOIID D FFAAIILLUURREE, , KKEEEEP P EELLBBOOW W TTUUCCKKEED D IINN, , SSHHOORRT T RROOMM ST

STANDING ANDING OVERHEADOVERHEAD

BARBELL PRESS (WARM UP)

1

1 88--1100 5500%% 55 22..00 WWAARRM M UUP P SSEET T TTO O RREEHHEEAARRSSE E TTEECCHHNNIIQQUUEE

ST

2

2 44--66 7700--8800%% 77 22..00 WWAARRM M UUP P SSEET T TTO O GGEET T UUSSEED D TTO O HHEEAAVVIIEER R LLOOAADDIINNGG

ST

BARBELL PRESS BARBELL PRESS 1 1 AAMMRRAAPP 9900%% 99..55 33..00 AAS S MMAANNY Y RREEPPS S AAS S PPOOSSSSIIBBLLE E ((AAMMRRAAPP) ) | | DDEETTEERRMMIINNEE ESTIMATED 1RM ESTIMATED 1RM

LEAN-AWAY CABLE LATERAL

RAISE

3

3 1122--1155 88 33..00 LLEEAAN N IINNTTO O DDIIRREECCTTIIOON N OOF F TTHHE E RRAAIISSEE, , PPUULLL L CCAABBLLEE

BETWEEN YOUR LEGS OR BEHIND BACK

A1. INCLINE DUMBBELL

LATERAL HOLD

2

2 HHOOLLDD 88 00..00 PPIIN N CCHHEESST T TTO O 445 5 DDEEGGRREEE E IINNCCLLIINNE E BBEENNCCHH, , HHOOLLDD

DUMBBELLS IN THE TOP OF THE

DUMBBELLS IN THE TOP OF THE LATERAL RAISE FOR 30LATERAL RAISE FOR 30

SECONDS

A

A22. . BBAANNDDEED D LLAATTEERRAAL L RRAAIISSEE 22 3300 88 11..00 SSTTAANND D IIN N TTHHE E MMIIDDDDLLE E OOF F A A RREESSIISSTTAANNCCE E BBAANND D AANND D DDOO

CONTROLLED LATERAL RAISES

R

REEVVEERRSSE E PPEEC C DDEECCKK 33 1155--2200 88 11..00 UUSSE E A A PPAALLMMS S DDOOWWN N GGRRIIP P AANND D IINNIITTIIAATTE E MMOOVVEEMMEENNTT

WITH REAR DELTS, NOT TRAPS

D DAAYY33 SSEETTSS RREEPPSS %%11RRMM RRPPEE RREESSTT 11 22 33 44 NNOOTTEESS LLSSRRPPEE C CAABBLLE E EEXXTTEERRNNAAL L RROOTTAATTIIOONN 22 1122--1155 77 00..55 AAVVOOIID D FFAAIILLUURREE, , KKEEEEP P EELLBBOOW W TTUUCCKKEED D IINN S STTAANNDDIINNG G DDUUMMBBBBEELLL L PPRREESSSS 33 1100--1122 88 22..00 PPAALLMMS S FFAACCE E OONNE E AANNOOTTHHEER R AAT T BBOOTTTTOOMM, , RROOTTAATTE E TTO O FFAACCEE

FORWARD THROUGHOUT ROM

DUMBBELL LATERAL RAISE

(MYO-REP)

3

3 1100 11..00 PPEERRFFOORRM M 115 5 RREEPPS S TTO O FFAAIILLUURREE, , RREESST T 5 5 SSEECCOONNDDSS, , DDOO

ANOTHER 5 REPS, REST 5 SECONDS, DO

ANOTHER 5 REPS, REST 5 SECONDS, DO ANOTHER 5ANOTHER 5

REPS

R

ROOPPE E FFAACCEEPPUULLLL 33 1155--2200 99 11..00 OOVVEERRHHAANND D GGRRIIP P AANND D SSQQUUEEEEZZE E SSHHOOUULLDDEER R BBLLAADDEESS

TOGETHER, SET UP CABLE 1 FOOT ABOVE EYE LEVEL

AND PULL TO EYES

A

A11. . RREEVVEERRSSE E PPEEC C DDEECCKK 33 1100 99 00..00 PPAALLMMS S FFAACCE E EEAACCH H OOTTHHEER R ((NNEEUUTTRRAAL L GGRRIIPP))

A2. REVERSE PEC DECK

(PULSE)

3

3 ++1100 1100 11..00 EEXXTTEENND D SSEET T BBY Y DDOOIINNG G 110 0 SSHHOORRT T RROOM M ""PPUULLSSEESS" " AATT

THE TOP END OF THE

THE TOP END OF THE CONCENTRIC, DROP WEIGHT IFCONCENTRIC, DROP WEIGHT IF

NECESSARY NECESSARY D DAAYY22 SSEETTSS RREEPPSS %%11RRMM RRPPEE RREESSTT 11 22 33 44 NNOOTTEESS LLSSRRPPEE R ROOPPE E FFAACCEEPPUULLLL 33 1122--1155 77 11..00 UUSSE E UUNNDDEERRHHAANND D GGRRIIP P AANND D EEXXTTEERRNNAALLLLY Y RROOTTAATTEE

THROUGHOUT ROM, SET UP CABLE AT MID-CHEST LEVEL

R

ROOPPE E UUPPRRIIGGHHT T RROOWW 33 88--1100 88 22..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT,,

LOAD HEAVILY, "PULL ROPE APART"

D

DUUMMBBBBEELLL L LLAATTEERRAAL L RRAAIISSEE 33 1122--1155 1100 11..00 BBOOTTH H AARRMMS S AAT T OONNCCEE, , SSLLIIGGHHT T CCHHEEAATTIINNG G OON N TTHHE E LLAASSTT

TWO REPS TO EXTEND THE SET

A1. WIDE GRIP SEATED CABLE

ROW ROW 3 3 1155--2200 88 00..00 EESSTTAABBLLIISSH H A A MMIINND D MMUUSSCCLLE E CCOONNNNEECCTTIIOON N WWIITTH H RREEAARR DELTS DELTS

A2. BENT OVER DUMBBELL

REVERSE FLYE

3

3 1155--2200 88 11..00 DDRRIIVVE E BBAACCK K OOF F HHAANNDDS S ""OOUUT T AANND D BBAACCKK"", , LLIIGGHHTTEERR

WEIGHT AND SLOWER TEMPO

SHOULDER HYPERTROPHY

1

BLOCK

TOTAL TRAINING TIME:

WEEKLY FRONT DELT VOLUME = 7,

WEEKLY FRONT DELT VOLUME = 7, WEEKLY SIDE DELT VOLUME = 16, WEEKLY SIDE DELT VOLUME = 16, WEEKLY REAR DELT VOLUME = 18, TOTWEEKLY REAR DELT VOLUME = 18, TOTAL DELT VOLUME = 41AL DELT VOLUME = 41

*NOTE: REST TIMES ARE GIVEN IN MINUTES.

(9)

SHOULDER DAY

SUPPLEMENTAL B

SUPPLEMENTAL A

1

ST

2

ST

BARBELL PRESS

4

4 44 7755%% 88 33..00 TTUUCCK K GGLLUUTTEESS, , PPRREESSS S UUP P AANND D BBAACCK K OOVVEERRHHEEAADD, , UUSSEE

LIFTING BELT IF POSSIBLE

RAISE

3

LATERAL HOLD LATERAL HOLD 2 2 HHOOLLDD 88 00..00 AAIIMMTTOOAADDDDTTIIMMEEFFRROOMMLLAASSTTWWEEEEKK A A22. . BBAANNDDEED D LLAATTEERRAAL L RRAAIISSEE 22 3300 88 11..00 SSTTAANND D IIN N TTHHE E MMIIDDDDLLE E OOF F A A RREESSIISSTTAANNCCE E BBAANND D AANND D DDOO

R

(MYO-REP)

3

REPS

R

AND PULL TO EYES

A

(PULSE)

3

THE TOP END OF THE

THROUGHOUT ROM, SET UPCABLE AT MID-CHEST LEVEL

R

D

REVERSE FLYE

3

SHOULDER HYPERTROPHY

1

BLOCK

(10)

WEEKLY TRICEP VOLUME

WEEKLY TRICEP VOLUME 2121

SHOULDER DAY

SUPPLEMENTAL B

SUPPLEMENTAL A

1

ST

2

ST

BARBELL PRESS

4

4 44 7777..55%% 88 33..00 TTUUCCK K GGLLUUTTEESS, , PPRREESSS S UUP P AANND D BBAACCK K OOVVEERRHHEEAADD, , UUSSEE

RAISE

4

R

(MYO-REP)

3

REPS

R

AND PULL TO EYES

A

(PULSE)

3

THE TOP END OF THE

R

D

REVERSE FLYE

3

SHOULDER HYPERTROPHY

1

BLOCK

(11)

SHOULDER DAY

SUPPLEMENTAL B

SUPPLEMENTAL A

1

ST

2

ST

BARBELL PRESS

4

RAISE

4

R

(DROP SET)

3

3 1100 11..00 PPEERRFFOORRM M 115 5 RREEPPS S TTO O FFAAIILLUURREE, , DDRROOP P 5 5 LLBBSS, , DDOO

ANOTHER 5 REPS, DROP 5 LBS, DO ANOTHER 5 REPS

R

AND PULL TO EYES

A

(PULSE)

3

THE TOP END OF THE

R

D

REVERSE FLYE

3

SHOULDER HYPERTROPHY

1

BLOCK

(12)

SHOULDER DAY

SUPPLEMENTAL B

SUPPLEMENTAL A

1

ST

2

ST

BARBELL PRESS

4

RAISE

4

A

A22. . BBAANNDDEED D FFRROONNT T ""YY" " RRAAIISSEE 33 2200 1100 11..00 RREEAACCH H FFAAIILLUURRE E WWIITTH H TTHHE E LLAATTEERRAAL L RRAAIISSE E AANND D TTHHEENN

DO Y RAISES, BEND KNEES TO

DO Y RAISES, BEND KNEES TO DECREASE RESISTANCEDECREASE RESISTANCE

AS NEEDED

R

(SLOW ECCENTRIC) (SLOW ECCENTRIC) 3 3 1100 99 11..00 PPEERRFFOORRM M A A CCOONNTTRROOLLLLEEDD, , 4 4 SSEECCOONND D NNEEGGAATTIIVVE E OON N EEAACCHH REP REP R ROOPPE E FFAACCEEPPUULLLL 33 1155--2200 1100 11..00 OOVVEERRHHAANND D GGRRIIP P AANND D SSQQUUEEEEZZE E SSHHOOUULLDDEER R BBLLAADDEESS

AND PULL TO EYES

A1. REVERSE CABLE

CROSSOVER (HIGH)

3

3 1155 99 00..00 PPEERRFFOORRM M CCAABBLLE E RREEVVEERRSSE E FFLLYYEES S BBOOTTH H AARRMMS S AAT T OONNCCEE,,

SET UP CABLES 1 FOOT OVERHEAD

A2. REVERSE CABLE

CROSSOVER (MID)

3

3 ++1155 1100 11..00 PPEERRFFOORRM M CCAABBLLE E RREEVVEERRSSE E FFLLYYEES S BBOOTTH H AARRMMS S AATT

ONCE, SET UP CABLES

ONCE, SET UP CABLES AT SHOULDER LEVEL, DECREASEAT SHOULDER LEVEL, DECREASE

WEIGHT AS NEEDED WEIGHT AS NEEDED D DAAYY22 SSEETTSS RREEPPSS %%11RRMM RRPPEE RREESSTT 11 22 33 44 NNOOTTEESS LLSSRRPPEE R ROOPPE E FFAACCEEPPUULLLL 33 1122--1155 77 11..00 UUSSE E UUNNDDEERRHHAANND D GGRRIIP P AANND D EEXXTTEERRNNAALLLLY Y RROOTTAATTEE

1-ARM DUMBBELL UPRIGHT

ROW

3

3 88--1100 99 22..00 SSTTOOP P RROOM M OONNCCE E EELLBBOOWWS S RREEAACCH H SSHHOOUULLDDEER R HHEEIIGGHHTT,,

INITIATE MOVEMENT "OUT" LIKE A

INITIATE MOVEMENT "OUT" LIKE A LATERAL RAISELATERAL RAISE

D

REVERSE FLYE

3

TAKE THE FINAL SET OF EACH EXERCISE TO FAILURE TAKE THE FINAL SET OF EACH EXERCISE TO FAILURE

SHOULDER HYPERTROPHY

2

BLOCK

(13)

SHOULDER DAY

SUPPLEMENTAL B

SUPPLEMENTAL A

1

ST

2

ST

BARBELL PRESS

4

RAISE

4

A

AS NEEDED

R

AND PULL TO EYES

A1. REVERSE CABLE

CROSSOVER (HIGH)

3

A2. REVERSE CABLE

CROSSOVER (MID)

3

ONCE, SET UP CABLES

ROW

3

D

REVERSE FLYE

3

SHOULDER HYPERTROPHY

2

BLOCK

(14)

SHOULDER DAY

SUPPLEMENTAL B

SUPPLEMENTAL A

1

ST

2

ST

BARBELL PRESS

4

RAISE

4

A

AS NEEDED

R

AND PULL TO EYES

A1. REVERSE CABLE

CROSSOVER (HIGH)

3

A2. REVERSE CABLE

CROSSOVER (MID)

3

ONCE, SET UP CABLES

ROW

3

D

REVERSE FLYE

3

SHOULDER HYPERTROPHY

2

BLOCK

(15)

SHOULDER DAY

SUPPLEMENTAL B

SUPPLEMENTAL A

1

ST

2

ST

BARBELL PRESS BARBELL PRESS 1 1 AAMMRRAAPP 9900%% 99..55 33..00 AAS S MMAANNY Y RREEPPS S AAS S PPOOSSSSIIBBLLE E ((AAMMRRAAPP) ) | | DDEETTEERRMMIINNE E NNEEWW ESTIMATED 1RM ESTIMATED 1RM

RAISE

4

A

AS NEEDED

R

AND PULL TO EYES

A1. REVERSE CABLE

CROSSOVER (HIGH)

3

A2. REVERSE CABLE

CROSSOVER (MID)

3

ONCE, SET UP CABLES

ROW

3

D

REVERSE FLYE

3

SHOULDER HYPERTROPHY

2

BLOCK

(16)

BEFORE EVERY TRAINING SESSION PERFORM:

•

5-10 minutes of moder

5-10 minutes of moderate intensity cardio

ate intensity cardio

•

Dynamic stretches such as arm swings and circles f

Dynamic stretches such as arm swings and circles for 15-20 reps

or 15-20 reps

BEFORE THE FIRST EXERCISE FOR EACH BODYPART:

•

Pyramid up in weight with 1-2 light sets, getting progressively heavier

•

Such a warm up is only

required for the ﬁrst “heavy” exercis

required for the ﬁrst “heavy” exercise for each body part.

e for each body part.

•

A sample percentage-based warm up includes for Standing Overhead Barbell Press is pro

A sample percentage-based warm up includes for Standing Overhead Barbell Press is provided

vided

to be used as a guide.

(17)

INTENSITY

How hard should you train? How heavy should you go?

The answers to these questions are determined by the

The answers to these questions are determined by the RPE given for each exercise. Keep in mind that RPE given for each exercise. Keep in mind that RPE’s areRPE’s are

meant to be for working sets only.

meant to be for working sets only. An RPE of 10 indicates the set should be taken to failure. An RPE of 9 An RPE of 10 indicates the set should be taken to failure. An RPE of 9 meansmeans

you should stop one rep shy of failure. An RPE of 8 means you should stop two reps shy of

you should stop one rep shy of failure. An RPE of 8 means you should stop two reps shy of failure and so on.failure and so on.

RPE’s provided are intended to be applied to all working sets except for when the training day is annotated with a

note indicating that the ﬁnal set

note indicating that the ﬁnal set of each exercises is to of each exercises is to be taken to failure.be taken to failure.

VOLUME

How much volume you need to

How much volume you need to progress will depend on your level of progress will depend on your level of advancement and how “stubborn” youradvancement and how “stubborn” your

shoulders are. The more advanced you are and the more stubborn your shoulders are, the more volume you

need. Experts suggest th

need. Experts suggest that provided a suﬃ at provided a suﬃ cient volume ocient volume of horizonf horizontal and vertical prestal and vertical pressing is includsing is included ined in

your program, 6-8 weekly sets of front delt-speciﬁc work is plenty to

your program, 6-8 weekly sets of front delt-speciﬁc work is plenty to maximize progress (including overhemaximize progress (including overheadad

pressing). 16-2

pressing). 16-22 weekly sets for sid2 weekly sets for side and rear delts is most ofte and rear delts is most often suﬃ en suﬃ cient to dricient to drive progress in intermedve progress in intermediate toiate to

advanced trainees

advanced trainees22_{. This is, of course, under the assumption that there will}_{. This is, of course, under the assumption that there will}_{be some crossover between “isolation}_{be some crossover between “isolation}

exercises”. Because of the high degree of overlap in the program with exercises like reverse pec deck and rope

facepulls, volume prescriptions are slightly on the conservative end of “high”. Granted, if you’re a relatively

new lifter, you may want to start with one less set per movement for the ﬁrst week or two. From there, you can

assess your tolerance to that weekly volume and then begin adding

assess your tolerance to that weekly volume and then begin adding sets once you’re conﬁdent you’re recoveringsets once you’re conﬁdent you’re recovering

adequately.

FREQUENCY

The most recent and comprehensive meta analysis on training frequency concluded that 2x/week is better than

1x/week for maximizing growth while frequencies of 3 or

1x/week for maximizing growth while frequencies of 3 or more may or may not be more may or may not be betterbetter..33_{However, because the}_{However, because the}

shoulders are trained to a

shoulders are trained to a large degree with isolation movements in large degree with isolation movements in this program (which have faster recoverythis program (which have faster recovery

curves), a 3 day per week frequency is

curves), a 3 day per week frequency is likely to be more optimal than likely to be more optimal than a lower frequency which would makea lower frequency which would make

squeezing i

squeezing in suffi n suffi cient weekly vocient weekly volume diffi lume diffi cult. This frequencult. This frequency should bcy should be easy to adapt e easy to adapt to either an to either an upper/loupper/lowerwer

or push/pull/legs split, examples

(18)

PERIODIZATION

WEEKLY PROGRESSION

A linear progression scheme is used for

A linear progression scheme is used for all exercises except the Standing Overhead Barbell Press in thisall exercises except the Standing Overhead Barbell Press in this

program

program. The goal with this linear . The goal with this linear progressprogression is to ion is to add reps while keeping the weight the same add reps while keeping the weight the same until the topuntil the top

end of the rep range is reached for all sets. From there, you will add weight and go back to the low end of the rep

range. In the real world, it might not work out that neatly. As long as you’re adding some weight or some reps

over time on average (meaning it doesn’t have to increase EVERY week) you’re doing it right.

For the Standing Overhead Barbell

For the Standing Overhead Barbell Press, a percentage-basePress, a percentage-based progression scheme is d progression scheme is used. An estimated 1RMused. An estimated 1RM

is determined in week 1 using an AMRAP test and load prescriptions are made in the following weeks based oﬀ

percentage

percentages of that s of that 1RM. The ﬁrst 4 weeks (Block 1) are set toward volume accumulation, while weeks 5-8 see a1RM. The ﬁrst 4 weeks (Block 1) are set toward volume accumulation, while weeks 5-8 see a

volume decrease set toward the goal of increasing max strength.

BLOCK PERIODIZATION

The program is split into 2 blocks: Weeks 1-4 and Weeks 5-8.

Block 1

Block 1 is focused is focused on getting adapted to the on getting adapted to the relatively high volume and frequency of the program. In order torelatively high volume and frequency of the program. In order to

ensure this happens safely and

ensure this happens safely and without undesired overreaching, RPE’s are kept generally between 7-9 for without undesired overreaching, RPE’s are kept generally between 7-9 for thisthis

block, with a few RPE 10 sets included sparingly at the end of the training weeks.

Block 2

Block 2 is quite is quite similar in exercise selection to ensure progressive overload and has more focus on similar in exercise selection to ensure progressive overload and has more focus on reachingreaching

momentary muscular failure (MMF). Be

momentary muscular failure (MMF). Because the previous block allowed for adaptation to cause the previous block allowed for adaptation to the volume andthe volume and

frequency of the program, intensity is increased in Block 2 as

frequency of the program, intensity is increased in Block 2 as the ﬁnal set of the ﬁnal set of most exercises are taken to failuremost exercises are taken to failure

and heavier loads

and heavier loads are used. This block also are used. This block also introduces severaintroduces several new l new movements, loading patterns and intensitymovements, loading patterns and intensity

techniques for the

techniques for the sake of novelty, something that has been emphasized in sake of novelty, something that has been emphasized in the scientiﬁc literature as a centralthe scientiﬁc literature as a central

tenant of periodization