Question about best way to get shoulder definition........

[Calico]

I have been doing Slow and Heavy and Pure Strength series alternating weeks. I am beginning to get a good bicep muscle showing but am wondering how to develop the shoulder. I would like to see some definition there as well. Should I add back in an endurance workout like Power Hour or MIS in order to define the shoulder more? I am eating very clean, no sugar or white flour. I am stalled on any more weight loss at the moment but I am within 10 pounds of my goal . I am limited as to what I can do for cardio at the moment because of Plantar facsitis so I am doing low impact and riding the bike on a trainer.

Weight tapes that I have are : Power Hour
MIS
Legs and Glutes
Body Max (just can't do the stepping portions)
Slow and Heavy series
Pure Strength series
Just realized that I have All Step and it has a shoulder section on it, duh!!:+

Any help would be apprecitated!!

Thanks:7

 

[run4fun]

RE: Question about best way to get shoulder definition....

Annette,

I am not sure how long you have been alternating S&H and PS series. If it has been 8 weeks or more, I think you should try doing a month of endurance lifting. Power Hour 2-3 times a week and I bet some more definition will come out. If you are concentrating on shoulders you could do power hour twice a week and the shoulders from CTX 1 time per week with L&G. Do the cardio you can.
Another idea would be
Monday: Power Hour
Tuesday: Cardio of choice
Wednesday: Body Max weights and L&G
Thursday: Cardio of choice
Friday: Power Hour

I am sure you will get some other great suggestions.

Have a great day!

Beverly

 

[Stargazer]

RE: Question about best way to get shoulder definition....

Hi Annette,
I dug back in my files and I came up with an answer Cathe gave to this question way back when (sometime in 2001) Here is a copy and paste:

the question

"? about shoulders"
Cathe or whomever has any suggestions:
I have been doing a lot of shoulder exercises over the past 8 -9 weeks
and am just not seeing definition. My friend said maybe I am doing
TOO much. Here is my routine: 2x per week: please advise if you think
this is too much, or possibly not enough!
12 lbs 3 sets of military presses, 15 reps
10 lbs 3 sets of upright rows, 15 reps
8 lbs 3 sets of lateral raise, 12 - 15 reps
8 lbs 3 sets of front raise, 12 - 15 reps
8 lbs 3 sets of bent-arm lateral raise, 15 reps
thanks so much.

Cathe's reply

! Looking at what you have marked down, I wouldn't say that
you are doing too much but may I suggest changing the exercises a
bit and also playing around with the order, weight selection, and reps.
This is not to say that what you are currently doing is wrong but since
you are not seeing results after 8 to 9 weeks we need to find a
routine that your body responds more favorably too.

Here is my suggestion:

Since many people are strongest with MILITARY PRESSES, lets start
with that and do a two warm up sets of 10 pounders (when I say that
I mean 2 dumbbells at 10 pounds each) at 15 reps. Now start a third
set with 12 pounders and do 12 reps. Now a fourth set with 15
pounders and do 10 reps. Now for your fifth set use 10 to 12 pounders
(you'll have to see which one you can handle)and shoot for 8 to 10
SLOW reps. For your SLOW reps, go up 6 seconds and down two
seconds.

(Your shoulders should have some nice warmth in them now).

Next exercise: LONG LEVER SIDE LATERAL RAISE
Do two sets of 12 reps with 8 pounders
Do one set of 8 to 10 SLOW reps (up 6 seconds down 2 seconds)with
5 pounders.

Next exercise: FRONT RAISE
Do two sets of 12 reps with 8 pounders
Then one set of 8 to 10 SLOW reps (up 6 down 2)with 5 pounders.

Next exercise: REAR DELT RAISES
Do two sets of 12 reps with 5 or 8 pounders
Do one SLOW set of 8 to 10 reps with 3 or 5 pounders.

Final exercise: SIDE LYING EXTERNAL ROTATIONS
Lying on your side, knees bent, head supported with arm that is under
you. Now with a dumbbell in your top arm and your top arm bent in a
90 degree angle at your side, rotate your arm upward as high as it
comfortably can go without moving your elbow from its position. FORM
POINTER: Do not let top arm touch body at all. Rotate the dumbbell
upward, keeping your elbow in a fixed position as if your elbow is a
rotisseri stick.

Do two sets of 10 reps with 5 pounders.
Then do one SLOW set(up 6 down 2)of 8 to 10 reps with 3 pounders.

Do this workout 2 times per week. If you are ever pressed for time,
you can leave out the rear delt raises since the lying rotation calls
upon the rear delts too. If you do not start to see a difference in
three weeks, change things around again. Good Luck!

--end of paste

This was written just before the S&H series was done. HTH.
-joy

 

[maxwells]

RE: Question about best way to get shoulder definition....

Hi!

I have seen a dramatic change in my shoulders since doing the following:

Pyramid Upper Body
Kickboxing (KPC, Cardio Kicks, CTX Kickbox)

I can't say enough about the entire Intensity Series. It has changed the shape of my body like none of Cathe's previous videos. I think it is the "Intensity" that really makes the difference. I also think this series is fantastic because you get the heavy weight training with PUB and PLB, you get the endurance with ME, you get the cardio with IMAX2 and BootCamp and then you get a tiny break with C&W with some circuit training thrown in. So the muscles are screaming -- hey...she's throwing everything at me all the time so I'd better adapt. It is absolutely the best set of workouts I've ever seen.

I have also increased my protein intake (while keeping calories the same) which, I believe, has made a huge difference as well.

Someone the other day at the gym said "wow, I want shoulders like that". Of course that made my day and I have Cathe to thank for them.

Good luck and let me know how it goes!
Shonie