Earlier this week, I had an article posted at TMuscle.com. If you didn’t get a chance to read it, the premise was that I believe for intermediate and advanced trainees, the fastest way to progress is to have short periods (4-6 weeks) where you focus intently on a single body part and lower the volume for everything else.
Whenever I am training for size, I almost always specialize. I really enjoy this approach because it is fast and effective—much like my fat loss workouts, but in a different way. Instead of getting you shredded, specialization workouts help you correct imbalances or bring up lagging body parts lickity-split.
They are also just useful if you want to add some size to a given part of your body quickly without worrying about the rest of the body.
Interestingly, last week I did a coaching call with Joel Marion and one of the questions we fielded was from a woman named Mona who was asking how to bring up her shoulder development. We touched on a lot of the same points as I mentioned in the article; so if you didn’t get a chance to get in on the call, I definitely recommend you check the article out.
One of the great things about TMuscle.com is the awesome community they have on their message board. I was fielding some questions about the article on the forum, and I had several requests for an example workout feature shoulders.
Never one to disappoint, I wanted to share it with you guys as well. Mona, if you’re reading, the following workout will bring your shoulders up to par in no time.
Well, not no time. But fast. Maybe like…3 minutes
A1) Alternating Javelin Press – 2×10
A2) Barbell High Pull - 2×8
note: rest 20-35 seconds between A1 and A2. Rest 60 seconds after A2, then repeat. After second set rest 120 and move to B
B) Single Arm DB Overhead Press – 3×6
note: perform 6 reps for 1 arm, then switch. No rest between arms. Rest 90 seconds after last set then move to C
C1) Push Press – 3×5
C2) Forward Leaning Lateral Raise - 3×15
C3) Bicep Curl, any variation – 3×10
rest 45-60 seconds between exercises, 180 seconds between circuits. After your last circuit, rest 240 seconds andproceed to D
D) Lumber Jack Press – 1×8 per side
note: rest 45-60 seconds between sets
E) Pike Push-Up – 1 x20-25
note: rest 60 seconds between sets
As per normal Roman shenanigans, the rest periods are short. As I’ve mentioned, for the most part, my clients train quickly and don’t rest much. Even programs like the above workout, while geared towards muscle growth, generally lead to fat loss.
Give it a shot this week, and check out that article.
Leave your thoughts about the article here. Unless you didn’t like it, in which case don’t tell me because then I’ll be sad =(
Okay, workout time. Go try it.
"Author, coach, and self-professed pretty-boy John Romaniello runs Roman Fitness Systems with a tongue-in-cheek approach to fitness--and himself--that shows a genuine love/hate relationship with both. Equal parts narcissism and self-loathing, Roman writes with passion and humor, show-casing his belief that training doesn't need to be the serious, stern, science-laden monotony that is pervasive in this industry."
Is the javelin press like that old school sandow exercise? And would this be done three times a week? Thanks for the great info! I mean what guy doesn’t want wider shoulders?
Looks like a great program for targeting your shoulders John. One quick question: when you said:
“the fastest way to progress is to have short periods (4-6) where you focus intently on a single body part and lower the volume for everything else.”
On the 4-6, I imagine we are talking about days, correct?
Otherwise, great stuff man. Highly appreciated!
I’ll answer that, John. All guys should, cause all girls would say yes to that. I belive a guys most attractive area isfrom his chest/shoulders and up. A pair of nicely defined delts and pecs leaves at least me drooling more than a pair of sixx-packs. Not that I mind that either.
I listened to that coaching call, Roman. Is this the “first” work-out of the week you should do, and the other ones being 50% shoulders and 50% other?
@John M. – the Sandow exercise is a side press. The side press allows a lot of bend in the torso.
With the Javelin press, we keep the torso completely upright, and use abdominal bracing for maximal stability.
I have a video on my YouTube account I can link to.
You could do this 3 times per week, certainly. I would say you would want to do this once or twice per week, alternated with another shoulder workout. That workout would have slightly different exercises, as well as these exercises with different set and rep schemes.
Oh, bollocks. That was a typo, it’s supposed to be every 4-6 weeks.
The main point of the article is that the majority of people–once they’ve reached a certain level of development–will progress more effectively by focusing on a single body part for a short while, rather than trying for full body growth.
Thanks for pointing out the typo.
Quick, to the edit-mobile!
Wow, excellent stuff again.
I definitely need better shoulders, so I immediately got this workout noted and will try it as soon as possible.
Many wacky/fun exercices too, I’m sure we’ll all have a blast trying it out
I also read your article on TMuscle, super good info there too!
Yes, exactly. For anyone not wanting to specialize to the extent that you’d do 3 dedicated shoulder workouts per week, you would do precisely as you said.
The above workout would be workout 1 (Monday) and then Wednesday and Friday would be workouts comprised of 50% shoulder stuff and 50% other stuff.
The option I describe in the article is 3 workouts for shoulders in a given week, and a single day dedicated to a full body circuit. Both approaches work very well, just depends on a) what you enjoy more, b) how many times you can realistically get to the gym, and c) to what extent you want to prioritize.
Lots of different ways to set it up.
Thanks for listening to the call! Hope you enjoyed =)
Nice workout, man. I don’t think I’ve ever done a javelin press.
-Nate
Just did this workout. Brutal but oh so nice.
John, when your article first came out a few weeks back & quickly scanned it and moved on, not giving it much thought. Went back a few days ago & read it. It was…GREAT! I hope you got payed well for it, cause IT WAS….YES, GREAT!
What also what great is how you got in the forum with the Q&A. That was very cool of you. And just found your site here & I’m looking forward to hanging out here & learning.
Also, in your field, how do you not go crazy with information overload? Sometimes with all the info out there, T-Nation & all the writers, various programs, etc, can be very confusing!! How do you go about that and what is your approach with what to apply or throw out? How do you keep it simple?
See you around!
Dean
@bruceleewannabe – Dean, thanks for the kind words about the article–I’m glad you gave it a second try and enjoyed it. I appreciate it, truly.
In terms of hanging out on the forum, happy to do so. My favorite things in the world are interacting with people, writing, and training (in that order). Hanging out on forums and answering questions lets me do all of those things. Welcome to the community, definitely looking forward to having you around =)
Regarding information over-load.
It’s hard, for sure. But like I said, I just LOVE training, and learning about it. Every time someone else in the field comes up with something new, I get excited and really eager to learn and apply. I don’t “throw out” too much–I believe that everything has a place, and that almost nothing is useless.
I tend to stick to basic principles that work, but I am always open to new ideas willing to augment what I’ve been using if something seems to be a good fit.
The main thing is to have the discipline necessary to stick with whatever program you’re on while you’re on it.
Most programs that get published are pretty decent, at least as templates for the ideas they are trying to communicate. The abundance of information isn’t the problem–it’s the impatient reaction to immediately try that information that causes most people not succeed,
I’m all for ingenuity, creativity and out-right craziness: for program design.
For program execution: the intelligent application of consistency, stability, and intensity win out over anything else, every time.