Nino’s Mission

My Training Regime:Shoulder Day

November 21st, 2006

Welcome Back! As you’ve seen in my two previous training blogs, my training methods are quite unusual with my high reps and taking almost no rest at all in between my sets and exercises. In this next blog I will be explaining my AMAZING shoulder routine that has made me well known for having some of the thickest, roundest shoulders in the gym.

ARE YOU READY? HERE WE GO AGAIN!

I will do three excersises, 3 sets a piece, shoulders are a very small muscle group you don’t need to do ALOT for them. I will start with the ARNOLD PRESS, made famous by Arnold schwarzenegger, who is one of the reasons why I started bodybuilding. I like this movement because it really focuses on hitting the 3 parts of your deltoid muscle: front, side and rear - all in one shot!

On the first set I use 3 lbs dumbells for 15-20 reps, allowing myself 30 seconds in between sets. For the 2nd set I increase the weight to 40 lbs for 20-25 reps. I KNOW WHAT YOUR’RE PROBABLY THINKING… as the weight increases, its only normal to drop your reps. Well, I don’t follow what is “normal” or what everyone else is doing. I’ve done plenty of heavy lifting, powerlifting and even bench press competitions before. But when it comes to bodybuilding, I go by feel and I trust my instincts in the gym to find what works best for MY body. This is where GOD takes over. He has been my coach with everything that I have done and I’m not going to let him DOWN!

On the 3rd and final set I will bring the weight back down to 35 lbs and go until FAILURE… are you READY FOR THE NUMBER? OK…. 50 REPS!! At this point I’m just getting WARMED UP

The next two movements I do are primarily for “shaping,” which means I keep it LIGHT and I really focus on STRICT FORM! My second exercise is the standing barbell front raise. There’s that word - standing - AGAIN!  Nothing will hold me back when it comes to MY TRAINING - I MAKE NO EXCUSES! To do an exercise standing up, I simply balance myself against the wall and do 3 STRICT sets. 1st set 40 lbs barbell 15-20 reps, 2nd set 50 lbs 15-20 reps, 3rd set until FAILURE I will go back to 40 lbs 25-30 reps. Let me tell you, my shoulders are SREAMING at this point to QUIT, but I know I have ONE MORE exercise to do.

My 3rd and FINAL exercise is the rear delt machine. I like to finish with this always because this will stretch out my shoulders to help AVOID tightness after I just put them through the RINGER! 1st set: 45 lbs, 20-25 reps, 2nd set: 50 lbs, 15-20 reps, 3rd set until FAILURE (about 40 lbs for 50 REPS!)

Well there you have it. Now you know how I achieve outstanding shoulder development! If you’ve been wondering why you’re not getting the shoulder development YOU want, then remember my training tips: choose exercises that hit all 3 parts of your deltoid, trust your instincts (trust god!), if you feel like trying high reps, give it a try, even if other people tell you “it’s wrong”, and make absolutely NO EXCUSES!

Entry Filed under: Training