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Building Bigger Shoulders

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Now $29.99 (£18.59)

“Get those Massive, Muscular Shoulders You’ve Always Wanted... And in Less Than 90 Days – GUARANTEED!”

‘Shoulders maketh the man’ or so the expression goes.

That’s because a pair of broad, muscular shoulders provides a look of power that can really top-off a well-developed physique. Broad shoulders are visible when you wear normal clothes and, combined with good upper back development – specifically the muscles of the upper trapezius – can look like a yoke of muscle draped around your neck.

However, shoulder development is about much more than simply showing off your developed musculature!

Because well-developed shoulders are a vital component in activities requiring pushing, throwing and punching, for example lifting objects overhead, pushing a player off the ball in rugby or throwing a decisive knockout punch in the boxing ring.

Strong shoulder muscles are also essential for keeping your shoulder joints healthy and injury-free. The shoulder joint is very mobile, which means it is prone to a lack of stability and increased injury potential. That’s why shoulder injury is so prevalent in sports and exercise in general.

Misuse of the shoulder complex can result in short term and long term injuries. In the best case scenario, if your shoulders get ‘beaten up’ by the exercises and the activities you perform, you will experience mild to moderate pain whenever you exert yourself and may need to take a few weeks off training for the injury to heal. In the worst case scenario, shoulder injuries may require surgery to correct them which will means a lengthy rehabilitation period and the likelihood that full functionality will never be regained.

The bottom line – look after your shoulders!

Unfortunately, many coaches and gym trainers make the mistake of focusing on a small number of movements when training the shoulders. The shoulders consist of a large number of muscles capable of a wide variety of movements, and therefore need to be trained intelligently if muscular development and anatomical function is to be maximised while injury potential is minimised.

Which is why the latest in my ‘Solid Muscle Series’ of sports training programmes is called Building Bigger Shoulders.

It’s a 12-week programme that in no time will have you attracting envious looks from your workout partners and friends – not to mention admiring looks from the ladies.

Remember, each programme in the ‘Solid Muscle Series’ is designed to help you achieve the muscle development you desire, quickly, efficiently – and without injury. What sets our muscle building programmes apart from the rest – including all the ‘freebie’ stuff you’ll find on the internet – is simply this:

Our training advice is PROVEN to work, because it’s based on the very latest sports scientific thinking. It’s factual information, not locker-room theory.

Here at Peak Performance, the world’s only sports science training newsletter, our track record of helping athletes achieve their best goes back twenty years. Since 1990 we’ve been analysing the very latest sports science research, as soon as it is published in peer-reviewed academic journals, turning it into plain English, and sharing it with our many thousands of Peak Performance members worldwide.

That’s why you can be sure that every word of the Building Bigger Shoulders programme rests on a solid, proven scientific foundation – and that it’s safe for you to use.

And our latest weight training programme has been specially written for you by someone who knows what he’s talking about – because he’s put his training knowledge to work for himself. He’s no amateur theorist!

Patrick Dale is a man who lives by his ideals. A qualified health and fitness professional, Patrick joined the Royal Marine Commandos – one of the most elite fighting forces in the world – for five years, during which time he saw active duty in many parts of the world including Northern Ireland. The Marines have a reputation for “training hard and fighting easy” and Patrick’s high level of fitness was tested to the extreme during his service.

Patrick left the Marines to resume his Health and Fitness career and began teaching other people how to become personal trainers and gym instructors, starting up his own company, Solar Fitness Qualifications. Today, Patrick’s main areas of interest include strength and conditioning for improved sports performance.

As the Series Editor of our highly-successful ‘Solid Muscle Series’ (and Editor of ultraFIT magazine), John Shepherd, put it:

"I've come across hundreds of similar programmes on the internet, but very few are as extensive and well-thought out as the Build Bigger series written by ex-Marine and fitness training course teacher, Patrick Dale.

Dale provides a balanced programme which, although concentrating on specific body parts, ensures that you won't ever over-train or over-emphasise that particular body part during the overall training plan. The result great-looking arms, chest or legs, for example – and on a balanced, robust and great looking body.

Dale's knowledge of training systems is second to none and the author realizes that in order to maximise muscle growth, you have to use a variety of training systems and loadings optimised for hypertrophy. With easy to follow month by month workout routines and exercise descriptions these programmes are a must."

Yes, you can be sure that every word of the Building Bigger Shoulders programme rests on a solid, scientific foundation – so it’s a proven, highly effective way for you to achieve your weight training goals.

Patrick Dale’s latest programme carefully weaves together several advanced weight training strategies into a unique, 12-week programme which will give you shoulder muscle development that makes you the envy of your friends...

The only downside? You may have to buy a load of new shirts for your wardrobe!

Building Bigger Shoulders is available to you as a PDF download, so you can start putting the ideas it contains into practice within just 24 hours. So why not order your copy right away.

As you’re a subscriber to our weekly Sports Performance Bulletin, it’s available to you at an exclusive, discount price – but for a LIMITED time only. (More details on how to get your copy below.)

Where else can you find such reliable, cutting-edge advice in one place – all of it based on the very latest sports science research?

PS: This programme could just as easily be called ‘Build Better Shoulders’. Because not only will your shoulders look better at the end of our carefully-constructed 12-week programme, they should also feel and function a whole lot better too! That means you’ll be stronger – and less prone to injury as well.

Understanding Your Shoulder Muscles – And How To Get the Very Best From Them

The shoulders are a complex system of joints and muscles, which can be exercised in a variety of ways. But to get the best results you need to do more than simply lift a lot of weight.

In order to build bigger, stronger shoulders quickly, efficiently – and without injury – you need to use a methodical, systematic approach, comprising a variety of exercises and training methods to get the results you want.

So in Building Bigger Shoulders we start out by giving you all the contextual information you need before you start throwing any weight around.

First, we give you a quick rundown of the major muscles in your shoulders, where they are and what they do – including the ‘dreaded’ rotator cuff, a muscle that is almost mythical in its ability to become injured especially in so-called over-the-shoulder sports.

You’ll find out not just which muscles make up the shoulders, but how they work – from concentric, to eccentric to isotonic contractions – so you’ll be best placed to get maximum results from the week-by-week scientific exercise programme that follows.

We also explain the six principles that underlie successful training programmes – so you can be sure you’re not violating any of them.

And, crucially, we tell you everything you need to get right when you’re NOT working out – in order to get the very best results from all that effort you expend in lifting weight.

Because as every experienced weight-training athlete knows: working out is only a THIRD of the muscle building equation. You need to eat right, get sufficient rest and supplement your diet wisely. It’s certainly not necessary to take all the supplements that are on the market.

In fact, you may be surprised to learn what works... and what doesn’t...

Finally, we detail each of the 47 exercises that, together, make up this complete, 12-week training programme. You’ll find out exactly how to do each exercise correctly – so you avoid any risk of injury.

NB: Because each of these exercise descriptions comes with an accompanying illustration, you’ll know exactly how to perform it right first time.

The bottom line: by the end of this section, you’ll have all the underlying knowledge you need to get the very best out of the exercise programme itself, whether you’re new to muscle building or an experienced weight trainer.

What the ‘Building Bigger Shoulders’ Programme Gives You

Now we get to the nitty-gritty. The 12-week step-by-step training routine that contains everything you need to know to get the bigger shoulders you want quickly – and without injury.

The plan consists of three phases over 12 weeks, with two shoulder-specialisation workouts per week and one whole body maintenance workout.

You don’t necessarily have to do the workouts on the designated days, but try to avoid changing the order of the workouts. You should also make sure you don’t work out on consecutive days as this may mean you are unable to recover from one session to the next.

While explanations for all of the exercises and training techniques are included, if you are still unsure as to how to perform a particular exercise get expert advice from a qualified personal trainer or gym instructor, as poor technique may result in injury.

Phase One – General Physical Preparedness and Muscular Endurance: this phase is designed to get you ready for the more challenging workouts to come. Although the intensity (weight) will be relatively low, this is an important part of the programme and will ensure that your muscles and joints are adequately prepared for the tougher workouts that follow. This phase is also designed to eliminate any left to right strength imbalances and make sure your supportive core and shoulder stabiliser muscles are in great shape.

Phase Two – Hypertrophy: the middle phase of the programme is all about building muscle size – a process you now know as hypertrophy. Bigger muscles are generally stronger muscles and this will help you in the third and final phase of the programme.

Phase Three – Strength and Power: your final phase of shoulder-priority training is designed to improve your functional performance. Big shoulder muscles are all well and good but if you can’t make use of that increased muscle mass then much of your training effort will have been wasted. This phase in the programme is designed to improve the ‘go’ that accompanies the ‘show’ of bigger, better-developed shoulder muscles.

NB: this programme is designed for intermediate and advanced exercisers who have plenty of experience and are already training regularly. If you are a beginner, these workouts maybe too challenging for you at the moment. So if you are new to exercise or are coming back after a long break, we suggest a few months of regular training before you try this shoulder specialisation plan.

Phase 1 – Weeks 1 to 4 – General Physical Preparedness and Muscular Endurance

Shoulder Workouts 1 and 2 both use the following two training systems across the 12 selected exercises that make up these two sessions: Simple Sets and Super Sets.

Simple Sets - perform the designated number of repetitions, e.g. 10 reps, then rest for 60 seconds and then repeat. If you successfully complete the prescribed number of sets and reps, increase the weight by around 10 percent each week.

Super Sets - super sets involve paring two exercises together and performing them back-to-back. Perform the first exercise, designated ‘a’, and then move straight to the second exercise designated ‘b’. On completion of the second exercise, rest for the prescribed time and then repeat the pairing.

Whole Body Maintenance Workout 1 uses three training systems: Pyramids, Simple Sets and Super Sets.

Pyramids - increase the weight set by set while simultaneously decreasing the reps e.g. 12 reps using 50kg, 10 reps, using 55kg, 8 reps using 60kg and a final maximum set of 6 reps with 67.5kg. Pyramid training ensures that you are fully warmed up by the time you reach your heaviest weights.

Simple Sets and Super Sets – perform these as described in Workout 1 above.

NB: the maintenance workouts are designed to preserve the rest of your muscle mass while you focus on developing your shoulders. Don’t let the brevity or simplicity of these workouts fool you – they are challenging and effective.

This programme includes two days of light CV each week. Perform 20 to 30 minutes of low to moderate intensity cardio to keep your heart, lungs and waistline healthy and also promote recovery after your strength training workouts. Row, cycle, swim or jog according to your personal preference.

Phase 2 – Weeks 5 to 8 – Hypertrophy (muscle growth)

Shoulder Workout 3 uses two training systems: Super Sets and Tri Sets.

Super Sets– as workout 1

Tri Sets – similar to super sets, simply perform the three designated exercises back-to-back. In this instance, use the same dumbbells for each of the exercises. However many repetitions you manage on the first exercise, try to perform the same number for the other exercises. This tri set will really pump up your shoulders and is very challenging. I suggest using light dumbbells for the first session!

Shoulder Workout 4 uses the following two systems: Pre-Exhaust Super Sets and Non-Stop Sets

Pre-Exhaust Super Sets – like regular super sets, pre-exhaust super sets involve performing two exercises back-to-back. The main difference between the two training systems is the specific order of the exercises. In regular super sets, the order is subject to the whim of the designer whereas pre-exhaust super sets use a very specific ordering pattern. In pre-exhaust super sets, an isolation exercise always precedes a compound exercise for the same muscle group. This results in an increase in muscle fatigue and growth stimulus.

Non-Stop Sets – this training system provides a challenging way to end your workout! Perform as many repetitions of side lateral raises as you can using your left arm only. Then, without resting, do the same on your right side. On completion, immediately perform a second set on your left hand side and then again on your right. Repeat the pairing one more time to total three non-stop sets. Expect the repetitions to decline dramatically from one set to the next.

Whole Body Maintenance Workout 2 uses the same principles established in workout one but the exercises have been changed to target your muscles in a slightly different way and to provide you with some variety. The exercises selected still provide plenty of whole body ‘bang for your buck’ to stimulate the muscles of your body that are not trained during the shoulder specialisation workouts. In all, you’ll use three training systems – Pyramids, Simple Sets and Super Sets – all of which should be familiar to you by now from the routines followed in the previous period.

Again, this programme includes two days of light CV. Perform 20 to 30 minutes of low to moderate intensity cardio to keep your heart, lungs and waistline healthy and also promote recovery after your strength training workouts. Row, cycle, swim or jog according to your personal preference.

Phase 3 – Weeks 9 to 12 – Strength and Power

Shoulder Workouts 5 and 6 use the following systems by now well known to you: super sets and simple sets – but across a set of 9 exercises carefully chosen for maximum shoulder-building effect!

Whole Body Maintenance Workout 3 uses three training systems by now well known to you: Pyramids, Simple Sets and Super Sets. This final maintenance workout uses the same systems employed in the maintenance workouts one and two – but with a different selection of exercises. As with the preceding two maintenance workouts, this session is designed to target the muscles not directly targeted by the shoulder specialisation programmes.

And don’t forget the two days a week of light CV! Perform 20 to 30 minutes of low to moderate intensity cardio to keep your heart, lungs and waistline healthy and also promote recovery after your strength training workouts. Row, cycle, swim or jog according to your personal preference.

So there you have it. Everything you need to build massively bigger, more muscular shoulders – and in just 12 weeks too.

Forty-seven carefully-selected exercises woven together into a unique 12-week programme that uses only the very latest proven sports science principles for healthy, injury-free muscular development.

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