Listen up, Big Man: In your busy schedule of classes, work and chasing girls, you need to make time to train your shoulders. No physique is complete without big shoulders and defined traps.
Sure, you trained yesterday, but your shoulders don't care if your legs are sore. That's why we're going to hit your delts heavy and hard. Let's grow.
Big Man on Campus Shoulders, Traps, and Calves
Watch The Video - 11:40
Drop set on every set
Bigger Man Tips
To get ready for this intense shoulder workout, close your eyes and see yourself absolutely crushing the lifts. This workout is demanding, but the more you do to prepare and motivate yourself, the better off you'll be.
There's a strong connection between visualization and great results.
Shoulder and trap training is great for using many different techniques, but I always make sure to use progression. Every week, add more weight, don't rest as much, or do more reps than you did the week before. Every week, break records.
We'll be doing compound and isolation movements. When doing multi-joint movements, plan on taking 60-to-90 seconds rest; for isolation movements, shorten your rest to 30-to-60 seconds.
I work shoulders and traps together because they work very closely. Any time your hands go above your shoulders, your traps come into play.
For some of these exercises, you'll be doing fewer reps the heavier you go. Your form needs to be on point for every lift. Don't allow the heavy weight to move you the wrong way. You're in charge of your body.
Every set, you're going to increase the weight and drop the number of reps. Challenge yourself. Stay within the prescribed rep range, but make sure you're hitting failure every time. On the drop set, try to get the same number of reps you did on the set before.
I call this triple-drop set 'running the rack.' It's a great way to completely burn out your shoulders. On that last rep, hold the weight for as long as you can. You might hate me when you're doing it, but by the end of these 12 weeks, you'll thank me.
Reverse Pec Deck Flye
This movement is going to hit your rear delts. I never let the machine go back to its resting point. I keep tension on my rear delt muscles the entire time for maximum stress and growth.
Front Raise and Upright Row
For the front raise, keep your palms facing up. It's the best way to activate the muscle fibers and tie in those anterior delt and pec insertions for nice separation. The cuts are going to come!
Use a wider grip for the upright row. It might seem wider than you're used to, but I think this way is much more efficient. Close-grip upright rows can involve too much forearm. By utilizing a wider grip, you'll more effectively target your shoulders and traps.
You don't need a ton of weight to increase your trap size. Concentrate on good form and squeeze each rep at the top. Instead of knocking these out as fast as possible, lift the weight under control with perfect form.
I only use straps on my last set when the weight is too heavy for me to hold.