Shoulder Development- which Cathe workout?
- Thread starter Mariela
- Start date
scm
Cathlete
The following was posted by Cathe some time ago:
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!
Susan C.M.
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!
Susan C.M.
kathryn
Cathlete
GS back/shoulders/biceps has a good shoulder section. I really feel the burn in that one (especially with the addition of the band moves).
More than any particular shoulder workout, it's also important to give any muscle recovery time to grow. The shoulder is worked not only when doing specific shoulder exercises, but also when working chest and, to a lesser extent, back, so make sure that you leave good recovery time between chest and shoulder workouts, for example. If I do a 3-way split routine like GS, I find that my sholders get the best recovery and chance to repair and grow if I put the two upper body workouts as far appart as possible, so I will do chest/triceps on Monday, Legs on Wednesday, and Back/shoulders/biceps on Friday. Putting the leg workout in between the two upper body workouts gives me that extra time, and is also kinder to my shoulders.
On another note, make sure that whatever workout you choose, it includes work for the rear delts and side delts. The rear delts are often "forgotten" in workouts (Cathe doesn't hit those in her earlier workouts), and developing the side delts gives width to the shoudler area.
I personally often omit isolated front delt work, especially when doing an "all upper body workout," because chest work hits that area as well, the front delt can easilty be overworked because it's used in so many daily activities, and muscle imbalance between front delts (strong and tight) and rear delts (weak and stretched) can cause posture problems (rounding forward of shoulders, that you can see in some body builders, like that John Basdow guy on TV) and increase risk of shoulder impingement.
For the isolated front delt raises in PUB, for example, I sub an overhead press (but I do it at the beginning of the shoulder exercises, before the rear and side raises, so I kind of "do my own thing" in this section while working out with Cathe and the crew).
For "non-Cathe" workout, P90X has some excellent shoulder exercises. I just did "Shoulders and Arms" the other day. A great workout!
More than any particular shoulder workout, it's also important to give any muscle recovery time to grow. The shoulder is worked not only when doing specific shoulder exercises, but also when working chest and, to a lesser extent, back, so make sure that you leave good recovery time between chest and shoulder workouts, for example. If I do a 3-way split routine like GS, I find that my sholders get the best recovery and chance to repair and grow if I put the two upper body workouts as far appart as possible, so I will do chest/triceps on Monday, Legs on Wednesday, and Back/shoulders/biceps on Friday. Putting the leg workout in between the two upper body workouts gives me that extra time, and is also kinder to my shoulders.
On another note, make sure that whatever workout you choose, it includes work for the rear delts and side delts. The rear delts are often "forgotten" in workouts (Cathe doesn't hit those in her earlier workouts), and developing the side delts gives width to the shoudler area.
I personally often omit isolated front delt work, especially when doing an "all upper body workout," because chest work hits that area as well, the front delt can easilty be overworked because it's used in so many daily activities, and muscle imbalance between front delts (strong and tight) and rear delts (weak and stretched) can cause posture problems (rounding forward of shoulders, that you can see in some body builders, like that John Basdow guy on TV) and increase risk of shoulder impingement.
For the isolated front delt raises in PUB, for example, I sub an overhead press (but I do it at the beginning of the shoulder exercises, before the rear and side raises, so I kind of "do my own thing" in this section while working out with Cathe and the crew).
For "non-Cathe" workout, P90X has some excellent shoulder exercises. I just did "Shoulders and Arms" the other day. A great workout!
Thank you, Kathryn. I have noticed that, too. If I work my arms and shoulders on wednesday, for example, by friday my arms are still too tired to work on chest and back.
...Just to share with all of you:
I am doing Slow & Heavy, but with a few tweaks:
Monday- Legs only
Wednesday- Chest & Back
Friday- Arms only, as follows:
Shoulders: Two sets of each exercise, of all of the exercises
Triceps: One set of each exercise of all of the exercises
Biceps: One set from the dumbbell curls and one set from the
dumbbell Hammer curls
+ Tamilee Webb's "I want those arms" workout #1
(This takes me an hour, including warm up and stretch.
I take as little rests as possible.)
This arm workout has given me great results. I have been doing it for about four weeks, but I think it is time to change or up the weights.
...Just to share with all of you:
I am doing Slow & Heavy, but with a few tweaks:
Monday- Legs only
Wednesday- Chest & Back
Friday- Arms only, as follows:
Shoulders: Two sets of each exercise, of all of the exercises
Triceps: One set of each exercise of all of the exercises
Biceps: One set from the dumbbell curls and one set from the
dumbbell Hammer curls
+ Tamilee Webb's "I want those arms" workout #1
(This takes me an hour, including warm up and stretch.
I take as little rests as possible.)
This arm workout has given me great results. I have been doing it for about four weeks, but I think it is time to change or up the weights.