During this current phase of training I'm doubling up on shoulders and only hitting back 1x week. This alternates every 4 weeks because those are my two weakest body parts (in comparison). My first shoulder training day of the week is all about density and intensity.
Goal: cram as much as I can in the time I allow 60min. Then track volume and slowly try to squeeze more in over the 4 week wave.
The secondary shoulder day is after shoulders and consists only of medial and rear delt training, usually 1 exercise each. No intensifying techniques just straight weights and sets.
For shoulders I always start with a rear delt movement. I want them to work overtime so getting them pumped first allows them to "connect" more through different exercises. This exercise is beneficial because you go with gravity and limits trap and the use of other compensatory muscles. The key with any rear delt movement is to understand that the shoulder (in relationship to the rear delt) acts as a hinge. There shoulder be total retraction or protraction to limit scapular movement and limit rhomboid involvement. I usually chose protraction. I used ascending sets adding 5 reps each time. I started with 25 reps and added 5 each set all the way up to 40 reps. I only added 5 pounds each jump. Here is a set for example.
I then moved to 2 tri-sets. Each consisting of a lateral, rear delt and or a press or upright row movement. Each tri-set consisted of 4 rounds of 10-12 reps of each exercise. I increased what I could for each exercise until form was compromised. I then stuck with that weight for the 4 sets. Here is a set from my second tri-set. It has a few moves that are worth noting.
The first is a lengthened rear delt movement. It puts you in protraction which is the key and makes you hinge from the rear delt. The contraction is insane. If you feel it in your mid back your not doing it correctly. I believe I first saw Shelby Starnes do this so credit out to him. Use the 45 pound plates or whatever plate keeps you in protraction. Only come up until you feel your rear delts contract then pause for a second.
The second is a seated up right row with 25# plates. I see a lot poor form when It comes to this exercise. Over extension, to much body movement, coming up to high, and not understanding the importance of wrist position. If your finger tips are barley holding on to the bar or db your not fully connected to the weight and limiting your ability to fully contract. Your body likes smooth angles so energy can transfer. Straps help but its still capable of locking your wrist in a shitty position. Its best to use a cambered bar or in this case actual plates.
Lastly, I wanted to show you a modified shoulder press I use when my shoulders are banged up but id still like to press. As part of my first shoulder day pressing isn't a priority but keeping the movement in allows the pattern to stay healthy. It's true, if you don't use it you lose it! Key benefits to this exercise include:
- Limits internal and external rotation by limiting the time in those two positions.
- Keeps the shoulder in scaption which allows for a better path that benefits scapulo-humeral rhythm. This also takes stress of the AC joint.
- There is more overall ROM at the shoulder then at the elbow which means more work for the shoulder and less triceps.
- Lastly, you get the added rotational benefits that strengthen the rotator cuff. This movement places the shoulder in multiple planes of motion instead of the usual frontal plane.
Check out the video below for example.