Heavy Shoulder Workout

Jason’s Heavy Shoulder Workout

Jason Stallworth Flex2 April 2014I trained shoulders this morning and went heavier than usual, so I’m calling this my heavy shoulder workout. For the past few months I’ve been training a little lighter and focusing more on squeezing the muscle and using slow, controlled reps. But I started using heavier weights for the past week or so. I must admit, it feels good. I think we all go through phases and you have to make changes to your workouts from time to time. If you do the same thing over and over your body will get used to it and you may not grow as much, or at all.

All that being said, this shoulder workout is catered to building massive shoulders.  I’ve always been a fan of using heavy weights for building muscle mass. That doesn’t necessarily mean I go super heavy on every set for every exercise. I’m a bit older now so I pyramid up in weight each set rather than diving straight into heavy sets. I also make sure I hit some isolation exercises. I’m not a powerlifter and I want to make sure I’m building as well as shaping the muscle.

Mass Shoulder Workout

Seated Barbell Press: 4 sets x 10, 8, 6, 3

Hammer Strength Behind the Neck Press: 4 sets x 10, 8, 6, 5

Lateral Raises: 4 sets x 10 reps

Rear Delt Raises: 4 sets x 12 reps

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As you can see I went pretty heavy on my first 2 shoulder exercises, which are both compound movements. I rarely go with super low reps like I did today but I felt good and wanted to push some heavy weight. I’ve learned to listen to my body in regards to how I train, and each day can be different. I may go super heavy one day and then the next do higher reps. I think the more seasoned you become, the more in tune you are with your muscles and how you need to train them.

This is a short workout and there’s not a ton of volume. However, I did take more rest between sets since I was going heavier. Once I got to my isolation exercises (lateral raises and rear delt raises) I took a little less time to rest between sets. I hit some calves at the end followed by 20 minutes on the bike and called it a day.

Train with Passion,


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