A decahedron is a solid figure with 10 plane faces. While having 10-sided deltoid muscles is impossible, building shoulders so large, they create that illusion is not. If you have a desire to inspire, it’s time to get X-tra wide. This program is sure to deliver.

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This Program Is Sure To Deliver.

1. Clean And Presses

The clean and press is, without doubt, one of the most anabolic exercises known. It’s the most compound movement that exists, and it involves all of the body’s muscle groups. As a result of the simultaneous muscle stimulation, virtually all of the endocrine system’s tissue sites are stimulated, which ensures that the maximum amounts of anabolic hormones naturally present in the body are secreted into the bloodstream and are ready for use.

The clean and press is a deadlift followed by an upright row-and-high pull move followed by an overhead press. You can see why it’s so highly anabolic.

Perform five sets of these. On the first set do eight repetitions. Add weight for the second, and do five repetitions. Add weight for the third set, and do three repetitions. Add weight, and on sets four through six do one repetition. Reduce the weight for the final set, and do five reps.

Get the rest of the article in the June 2010 Issue of Iron Man Magazine.

Clayton South

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