Double Phase Shoulder Width And Growth Workout Plan

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Double Phase Shoulder Width And Growth Workout Plan

Double Phase Shoulder Width And Growth Workout Plan

Together is an eight week plan created to prompt overall shoulder size and width. This is broken down into two phases, with each one maximising a specific aspect of muscle growth. In the first phase, which comprises weeks one through to four, you will be using heavy weights with lower reps and high intensity techniques, such as:

By doing this you will overload your muscles, maximising the amount of damage they sustain. When a muscle is damaged due to resistance training, new muscle cells replace the damaged cells and grow bigger and stronger in an effort to prevent further damage from a similar stress in the future.

The more experienced lifter you are, the less muscle damage you sustain because your muscle fibres are stronger. Because of this you will need to train very heavy and with high-intensity techniques during this phase. Then, you will fully overload your muscles and ensure muscle damage and growth.

You are going to follow a five day split, which you will train shoulders and all other major muscle groups. Training delts just once a week will optimise muscle recovery from the intense workouts, allowing time for new muscle cells to replace the old ones and proliferate.

Double Phase Shoulder Width And Growth Workout Plan

This Will Be Your Phase One Split.

In phase one, train delts alone for one day. For all other muscle groups, continue your training programme. Limit the use of high intensity training techniques for the other muscle groups, this will focus your body’s efforts on maximising delt muscle growth.

Your shoulder workout begins with two sets of seated barbell shoulder presses, these include . To do this, select a weight you can press for six reps.

After reaching failure, perform three more reps as follows:

- Take a slow, five second cadence to lower the weight from overhead to your upper chest.

Double Phase Shoulder Width And Growth Workout Plan

- If you have a partner help you, or you are on your own, lift the bar back to the start .

Then perform two more sets of shoulder presses using a technique known as extended sets, this allows you to continue an exercise for more reps by switching to a better bio-mechanical position.

- Do one set of seated presses for six reps to just short of failure, super-setting that with standing barbell shoulder presses for as many reps as you can.

- Use the same weight as for the seated presses.

- Stand and perform standing shoulder presses, these are easier than seated because you can use your legs to help you explode the weight up as your delts fatigue.

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