Having a large set of shoulders is important if you want to intimidate smaller, weaker people. This means no more shoulder pads, time to make these girly shoulder of yours grow.
Week 1
This week focuses on moderate endurance with some weight. The weight you choose should be heavy enough to struggle with the last couple reps of each set. This week is going to suck but help prepare you for the next 3 weeks.
Week 2
You might think to yourself 5 sets of 5, what’s that going to do? This is your strength week and you need to really pack the weight on the bar and use all of your power to get these reps. Pick weight where you are going to struggle and really push yourself.
Week 3
You ready for hell week? This week will be 4 sets of 15 reps and keep the rest times to a minimal. Swole pump week is here, so embrace the pain and get blood pumping to your muscles.
Week 4
Still alive? This week is back to regular volume and weights. Pick a weight you can do 3 sets of 8 relatively easy.
| Week 1 | ||
| Exercise | Sets | Reps |
|---|---|---|
| Paused Rep Military Press | 3 | 12 |
| Side Lateral Raise | 3 | 12 |
| Face Pulls | 4 | 20 |
| Machine Shoulder Press Burnout | 3 | AMAP |
| Barbell Shrugs | 5 | AMAP |
| Week 2 | ||
| Exercise | Sets | Reps |
|---|---|---|
| Paused Rep Military Press | 5 | 5 |
| Side Lateral Raise | 5 | 5 |
| Face Pulls | 4 | 20 |
| Machine Shoulder Press Burnout | 3 | AMAP |
| Barbell Shrugs | 5 | AMAP |
| Week 3 | ||
| Exercise | Sets | Reps |
|---|---|---|
| Paused Rep Military Press | 4 | 15 |
| Side Lateral Raise | 4 | 15 |
| Face Pulls | 4 | 20 |
| Machine Shoulder Press Burnout | 3 | AMAP |
| Barbell Shrugs | 5 | AMAP |
| Week 4 | ||
| Exercise | Sets | Reps |
|---|---|---|
| Paused Rep Military Press | 3 | 8 |
| Side Lateral Raise | 3 | 8 |
| Face Pulls | 4 | 20 |
| Machine Shoulder Press Burnout | 3 | AMAP |
| Barbell Shrugs | 5 | AMAP |
If you’ve read any of the other periodization routines, you see that having a burnout is a little different than usual. I’ve noticed that shoulders seem to develop more strength and mass when you hit it twice a week. Since this routine is only meant for the shoulder routine, the complete burnout helps get the most stimulation out of your shoulders.
When you do both machine shoulder press and shrug burnouts, use the same weight. You shouldn’t have to warm up for the machine shoulder press, if you are going to go heavy on shrugs like men should, I would suggest a couple warmup shrugs. Do both of these exercises until failure.
Be sure to share this article with your friends and help them get stronger. If you have any comments or questions just leave them below.
Weights should be same for all the reps or do we have
To change ??
Yes, after you warm up, say your 3 sets of 5 will be 3 sets of the same weight. This is a bit different of a challenge than “pyramiding” where you keep adding weight for each set.
The first set will be easy but you will realize quickly how much different it is once you hit the last set! :)
Cutty
What weight would you go for on the burn out sets cutty
I would pick something you can do 12-15 of and then just go all out.
Can you do a 4 week leg periodization routine?
Chris,
Thank you for the suggestion. I have a lot of things coming for this website. 2017 was a bust due to my mother being in and out of the hospital all year. So far she’s been in the hospital and a rehabilitation center for 3 months and it’s really putting a stress on me. I’ve picked up 2 more jobs to afford the extra bills I’ve incurred.
Big things are coming for hear and our other websites. If you have any more article ideas, please feel free to email me and let me know. I don’t get to check comments as often as I’d like, so emailing me is best.
Thanks again Chris,
Cutty