When it comes to bodybuilding, every ounce of muscle matters — and that means continuing to push your workouts well beyond your comfort zone.
Even if your dreams don’t include gracing the competitive stage and collecting trophies, you can still borrow a few favorite tactics from the pros to fast-track your own development, suggests Samantha Parker, C-IAYT, E-RYT 500, a yoga, kinesiology and movement specialist and CEO of Neoteric Movement Systems.
“Bodybuilders strive to increase the intensity of their training, and they do so by pyramiding their weight up from set to set as they lower their rep counts,” she says. “Add to that a circuit style that cuts down on your rest periods and packs more work into shorter periods of time, and you have a recipe for maximizing gains in every workout.”
In Parker’s shoulder session, you’ll do two circuits, the first consisting of an Arnold press, upright row and a push-up (which is thought of as a chest and triceps exercise but works the front deltoid head as well). The second runs through three cable raises, hitting the rear, middle and front delts, respectively.
The Old-School Bodybuilding Shoulder Workout
Circuit 1
“For the weighted movements of Circuit 1, you’ll first choose dumbbells you can get 12 clean reps with,” Parker says. “For the second round, pick dumbbells you can only get 8-10 reps before failure. You’ll do your third set with a weight you can only get 4-6 reps with before your muscles give out.”
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