Shocking Shoulder Workout
By Doberman Dan, author of "Hyper Growth Muscle Mass Training".
Blast Delts With Triple Drop
Pre-Exhaust
Let's continue with some more "Triple
Drop Pre-Exhaust" ideas like I mentioned in the previous two issues,
but this time let's talk about blasting your shoulders.
"Pre-exhaust" involves using an isolation exercise immediately
before a compound exercise to pre-fatigue the muscle without involving
the secondary muscle groups. For example, to pre-exhaust the pecs
you would do a set of pec-deck or lying dumbbell flyes to failure immediately
followed by flat or incline bench press.
The idea is this: The pec-deck or flyes works the
pecs without involving the delts or triceps. So although your pecs
are fatigued, your delts and tris are fresh so you can further blast your
pecs by doing a set of bench presses immediately after the pec-deck
or flyes.
I like another technique that utilizes the pre-exhaust
idea in a different manner. In this issue let's use shoulders for
example. Pick an isolation exercise for the shoulders. I like side
dumbbell lateral raises. If you have access to the nautilus side
lateral machine then that's a good choice, too.
Select a weight that will allow you to complete 10 to
12 reps of the side lateral raises in good form with the last rep being
the last one you can possibly complete without help. In other words,
go to temporary muscular failure. Immediately reduce the weight approx.
30% and do another set without resting. Take that set to failure
for however many reps you can complete. Again immediately reduce the weight
approx. 30% and do a third set without resting. Take this third set
to failure for however many reps you can complete.
Now rest about a minute and do a compound exercise for
your shoulders. Let's use seated dumbbell presses for this example.
Your shoulders should be fairly fatigued if you performed
the side lateral raises as intensely as I described. Select a weight
that allows you to complete 10 to 12 reps of the seated dumbbell press
to temporary muscular failure. The weight you'll use will probably
be significantly less than you normally use because of the pre-exhaust
we did on the side lateral raises. Now just like on the side lateral
raises, complete your first set to failure then immediately reduce the
weight approx. 30% and do a second set without resting. Again immediately
reduce the weight approx. 30% and do a third set to failure without resting.
This is a pretty intense technique and should probably
only be utilized very sporadically. In fact, I would recommend waiting
at least 7 days before you train shoulders again after a session of "Triple
Drop Pre-Exhaust".
Enjoy!
Doberman Dan
About The Author
Doberman Dan is a renowned drug free bodybuilding expert
and author of best selling book "Hyper
Growth Muscle Mass Training" |
