Lee Labrada's Shoulders Training: Shoulders Workout Routine for Mass

Shoulder Training - Lee Labrada - Mass-www.labrada.com...
Do you have big, broad, rock-hard shoulders that command attention in and out of the gym and bodybuilding stage? If so, congratulations, as in this article you'll discover a new bodybuilding shoulder routine that can help you build even more impressive delts!
On the other hand: If your shoulders could use some work, you're also in luck 'cause I'm about to reveal an intense shoulder routine that will help you turn your shoulders... into boulders!
But first, here're the basics of my entire routine to help you plan your shoulder workout:
Workout frequency: 2 days on, 1 day off, 1 day on, 1 day off
This means I workout for two days followed by one day of rest. Then, I workout another day followed by another day off. Then I repeat.
I never train with weights more than two days in a row because I find that I build muscle faster if I have enough time to recuperate. (If you're not making steady gains with your program try adding a few extra rest days each week. You may actually gain more by training less!
Okay, here's how my typical bodybuilding workout schedule looks:
Day #1: Chest/Shoulders/Triceps
Day #2: Back/Biceps/Abs
Day #3: Rest Day
Day #4: Quads/Hamstrings/calves
Day #5: Rest Day
Then repeat
Now, you can certainly adapt this workout schedule to fit your specific needs. For example: If you want to take off the weekend from weight training (and many people do) then try 2 days on, 1 day off, 2 days on, 2 days off. Then repeat. This way you'll have Wednesday along with Saturday and Sunday off each week. (The extra day of rest may be good for you!)
Got it? Good. Now here comes the meat and potatoes of this article!
Shoulder Exercises:
Use a 3-1-2 tempo (three seconds to lower the weight, one second pause at top of movement, and two seconds to raise the weight). This is important!
Take between 1-2 minutes rest between sets.
If you're going to complete failure, you will need to reduce the training poundage by 10% after each set, in order to manage all the reps on the next set.
If you're just getting started, drop one set from each exercise and concentrate on form instead of going for the heavy poundage. (You'll thank me later!)
Shoulders Exercise #1: Lateral Dumbbell Raises:
After warming up, perform 3 sets of 10 repetitions to failure.
On the last set drop the weight and do another 5 reps without rest. (It hurts, but boy does it work!)
Tip: Lean slightly forward just enough for dumbbells to clear your side; bend arms slightly and raise dumbbells to a point just above the shoulders. Keep dumbbells facing forward by rotating your hands so your little finger stays higher than the rest of the hand.
Avoid: Cheating or swinging throughout the movement.
Shoulders Exercise #2: Upright Rows: (By using the traps as a secondary muscle we can fatigue the deltoids even more now that they are warmed up from the side laterals.)
Perform 3 sets of 10 repetitions.
On the last set drop the weight and do another 5 reps without rest.
Tip: Use a grip that leaves six inches between your hands. Keep the bar as close to your body as possible. Pull upper arms out to the side so your elbows point towards the ceiling and the bar comes up to your chin; then lower slowly.
Avoid: Locking your knees or using a stance where your feet are too close together.
Shoulders Exercise #3: Dumbbell Shoulder Presses: (Dumbbells provide a better range of motion and incorporate the shoulder stabilizers into the movement.)
Perform 3 sets of 8-10 repetitions.
On the last set, drop the weight and do another 4 reps without rest.
Tips: Press the weight directly above the head and keep your back in a fixed upright position.
Avoid: Letting your wrists wobble with the weight; keep them fixed.
Shoulders Exercise #4: Bent Over Laterals: (An excellent mass developer for the rear deltoids.)
Perform 3 sets of 8-10 repetitions.
On the last set, drop the weight and do another 4 reps without rest.
Tips: Lower the weight slowly and make sure that you choose a weight that you can control at all times.
Avoid: Jerking the weights up and down. Keep control of the movement at all tomes.
So there you have it! Follow this program along with a quality nutrition and supplementation program and you'll be on your way to broad and muscular shoulders!
Now go get 'em!
Don't hesitate to visit the Labrada.com blog for free valuable information on training and nutrition:
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[@patricktuell7601]

That lat spread in the intro is the personally the best I've seen!

[@akbullnecked9825]

your amazing. lee. thank you. ur workouts really do work if done accuratly, it has helped me. make more videos.

[@Krico2006]

I tried this routine you are able to get a intense workout.

[@mos3s_Corner]

Thank you lee for this video I have learned to perfect my form when I do shoulders!

[@Labrada]

Anytime Moses. The Labrada Team and I are happy to help anyway we can. Form is very important for long term success while staying injury free. All the best!

[@musta0pha]

thnx lee labrada

[@Nuth34d]

Beautifull video. keep it up.

[@MadWeiner]

I like the detailed instructions given for each exercise:)

[@gaganaa0007]

Nice video bro...i learn alit...thanks:-):-)

[@GM_Bobby-Vishy]

cheers !

[@Labrada]

Cheers.

[@raheemabid3997]

Fantastic video! Just out of curiosity, how heavy were the dumbbells in the lateral raise and shoulder press videos?

[@Labrada]

Raheem, thanks for watching our video. The dumbbells used in the lateral raise would of been 20-25 pounds each. All the best!

[@Sprojak]

when you say "drop weight at end of last set and do 5 reps without rest," do you literally mean just go through the motions of the exercise without any weight or drop weight by going to a lower poundage?

[@Labrada]

Hey Jake, good question. What is meant by drop the weight is simply lower the overall load. If you are using dumbbells for shoulders at 50lbs a drop to 35lbs or even 40lbs would be ideal! Thanks for the question. Wishing you all the best with your fitness goals!

[@pedinoway2]

first viewer, comment and like? do i get a cookie or protein bar now?

[@adilelazhar7699]

training shoulders mass

[@TheBrunetteswin]

No, you get great shoulders. Lol, jk :)