BUILD BIG SHOULDERS 12-PAGES 15-MINUTE SHOULDER ROUTINE 45-MINUTE SHOULDER ROUTINE. VOLUME 1 INTERMEDIATE TO ADVANCED Strength Training

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Delilah O’Connor’
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1 BUILD BIG 12-PAGES 15-MINUTE SHOULDER ROUTINE 45-MINUTE SHOULDER ROUTINE VOLUME 1 INTERMEDIATE TO ADVANCED Strength Training 1

12-PAGE SHOULDER GUIDE - INDEX// INDEX - CONTINUED// YOUR TIME IS PRESCIOUS... SO THIS GUIDE IS EFFICIENT! Think of each THE FINDING OF FITNESS guide like a literary buffet.

2 12-PAGE SHOULDER GUIDE - INDEX// INDEX - CONTINUED// YOUR TIME IS PRESCIOUS... SO THIS GUIDE IS EFFICIENT! Think of each THE FINDING OF FITNESS guide like a literary buffet. You can pick and choose the chapters you want or you can read it in the order it s written so you can properly digest every page. Either way, it s written so you can select what your body needs or your curiosity wants. Absorb what is useful, Discard what is useless Add what is specifically your own. Bruce Lee 1 Disclaimer 2-3 The Science To Building Muscle 4-8 START STRONG THE 5 RULES TO BIG Minute Routine 45-Minute Routine 12 Help & Support CONTINUED ON NEXT PAGE...

3 BIGGER DISCLAIMER (the important stuff) 12 PAGE TRANSFORMATION PLAN! PLEASE READ CAREFULLY In order to participate in a Rossedgley.com programme you MUST be medically fit and well. We accept no liability for any injury resulting from participating in this guide. If you suffer from any illness or medical conditions please consult your GP/medical practitioner before commencing the programme. Training should be enjoyable. You are competing against yourself to ultimately improve your physique and achieve your aesthetic goals. Please maintain safety whilst training, emphasis should be on technique/form over weight. COPYRIGHT This programme and all future Rossedgley.com material is protected by copyright. It is strictly prohibited to: Copy Share online Lend Sell Show to others SPECIAL MENTIONS Photographer - Chris Bailey, James Appleton & Harvey Gibson Designer - Shaun Preece 1

4 THE SCIENCE TO BUILDING MUSCLE... How Do We Build Muscle? There are 3 ways to build muscles.these can be identified as Mechanical Tension, Metabolic Stress and Muscle Damage. Each comes with their own set of advantages, but worth noting is the muscular humans throughout history had learnt to use all 3. Either in a single workout or they cycle through them over the course of a week/ month. 3 TO 8 SETS 3 TO 4 SETS 2 TO 5 SETS (DEPENDING ON FREQUENCY) REPETITIONS 3-8 OR 5-12 REPETITIONS (TO FAILURE) REPETITIONS 8-12 HOW TO TRAIN IT (TRAINING VARIABLES) TEMPO 2/0/1/0 OR 2/0/1/3 TEMPO 1/0/1/0 OR 2/3/1/0 TEMPO 4/0/1/0 REST 2-3 MINUTES REST LESS THAN 60 SECONDS REST 1-2 MINUTES AMPLIFYADVANCED BULKING PLAN 2

THE SCIENCE TO BIG... SCULPTING THE PERFECT V-SHAPED TORSO STARTS AT THE. BUT TO BUILD YOURSELF AN IMPRESSIVE SET YOU MUST UNDERSTAND SOME BASIC PRINCIPLES OF PHYSIOLOGY AND STRENGTH AND CONDITIONING.

5 THE SCIENCE TO BIG... SCULPTING THE PERFECT V-SHAPED TORSO STARTS AT THE. BUT TO BUILD YOURSELF AN IMPRESSIVE SET YOU MUST UNDERSTAND SOME BASIC PRINCIPLES OF PHYSIOLOGY AND STRENGTH AND CONDITIONING. HERE WE DETAIL EVERYTHING YOU NEED TO KNOW TO BUILD STRONG, BIG, FUNCTIONAL BOULDER... MECHANICAL TENSION & METABOLIC STRESS Mechanical Tension and Metabolic Stress compete in a tug of war. More of one typically means less of the other. This is because when you add weight to the bar you generate more forces and therefore create more Mechanical Tension in the muscles. But this also means you can t do as many repetitions. Therefore Metabolic Stress in the muscles is lower. Lower the weight on the bar and the opposite happens. You re now able to perform more repetitions and produce more Metabolic Stress. But with less weight you can t generate as much force therefore Mechanical Tension in the muscles is lower. Which is why so many bodybuilders use a variety of lifts to target both. Or will use the previously mentioned 6-15 repetition range, since the weight is: - Manageable enough that you can maintain good technique and care for your joints - Heavy enough to create tension, but also produce a good range of motion with no cheat in form - Light enough that you can work close to failure and not burn out START STRONG THE 5 RULES TO BIG # ONE START HERE Exercises for shoulders are tricky to get right, but sculpted shoulders can serve as both an instrument and ornament. Improve their strength and every pressing movement from the bench to the standing military press becomes easier. Improve their shape and every shirt becomes instantly fitted as your newly-sized shoulders make your waist look smaller creating that classical V-taper. Here are four pointers to make sure you get it right. But (again) let s think beyond the average muscle with Muscle Damage. MUSCLE DAMAGE Have you ever triumphantly lifted a weight only to drop it thinking your work here is done? Of course you have. There s something satisfying about grinding out a rep and then proudly dropping the weight to signal to the weights room you ve won that particular bar fight. But a study conducted at the University of Florida, USA, has found that dropping the weight could in fact halve your efforts in the gym. That s because you re only performing a concentric muscle contraction. If you imagine a bicep curl this is where the biceps are contracting but the muscle itself is shortening. By dropping the weight you completely neglect the eccentric muscle contraction. During a dumbbell curl this is the lowering phase of the exercise where the bicep is lengthening. To quote the University of Florida, More important is the dramatic effect of eccentric strength training on overall muscle strength. An idea supported by research published in the Journal of Applied Physiology, which stated Eccentric training can further enhance maximal muscle strength and power. In skeletal muscles, these functional adaptations are based on increases in muscle mass and number of sarcomeres (muscle fibres) 3 AMPLIFY ADVANCED BULKING PLAN 4

START STRONG THE 5 RULES TO BIG START STRONG THE 5 RULES TO BIG # TWO GO BIG OR GO HOME Although this first point isn t 100 per cent true all the time, there is a strong correlation between the

6 START STRONG THE 5 RULES TO BIG START STRONG THE 5 RULES TO BIG # TWO GO BIG OR GO HOME Although this first point isn t 100 per cent true all the time, there is a strong correlation between the strength of your shoulders and their size. I say not 100 per cent true because strength on a very basic level can be defined as a muscle s (or group of muscles ) ability to create force. Therefore strength depends on a number of neuromuscular processes how your nerves and muscles fire to contract not just the size of the muscle. This is why the biggest guy in the gym isn t necessarily the strongest. But muscle size is a key component of strength. To quote research in the Journal of Physiology that analysed muscle strength and size in men and women, There was a significant correlation between muscle strength and cross-sectional muscle area. So it must be noted for all the tips and tricks we will mention next, sometimes just getting in the gym and moving a lot of weight will have the greatest impact on adding size to your shoulders. WORKOUT TIP Start your workout when not fatigued and at you re strongest with five sets of five repetitions with a heavy, standing military press with a weight 70 per cent to 80 per cent of your one repetition maximum. Even as far back as 1962 it was published in the Journal of Exercise and Sport that operating within this tried and tested repetition/set range increases both strength and size. # THREE WORKOUT TIP Try adding supersets into your shoulder routine. This is where you perform multiple exercises within one set. This is particularly good for shoulders that by their anatomical nature work over many ranges of motion. Exercise 2 Incline Reverse Fly Repetitions 8 Lie on an incline bench (facedown) so that your stomach is resting on the bench and your head can see over the top. Hold a dumbbell in each hand with palms facing each other. Whilst keeping a slight bend in the elbows raise the dumbbells until level with the shoulders. Pause then lower to the start. THE SHOULDER SCIENCE Next, we need to understand some basic shoulder science. Put simply, your shoulder muscle also known as your deltoid is made up of free heads called the anterior (front), lateral (middle) and posterior (back) deltoids. Understand this and you understand more than 90 per cent of people in the gym. This is because gyms the world over are filled with men who tirelessly train their anterior (front) and lateral (middle) shoulder muscles with front presses and side dumbbell raises. But this is such a limited range of movement and to fully train all heads of the shoulder joint you need to work over different ranges of motion. This is an idea supported by the Journal of Medicine and Science in Sports and Exercise who found effectively training the shoulders needs an emphasis on, physiology and biomechanics. Basically when in the gym you need to pay attention to both the muscles and their movement. SUPERSET ~ SAMPLE ROUTINE Exercise 1 Behind The Neck Press Repetitions 8 This is a conventional press, but performed behind the head. Resting the bar behind your neck and on the tops of your traps during the downward phase forces the shoulders to work over a different range of movement to the traditional military press. Exercise 3 Upright Row Repetitions 12 Stand upright and hold a barbell in front of you. Using an overhand grip next raise the bar up to a point just below your chin. The entire time keep your palms facing your body. Pause and return to the start position. 5 AMPLIFYADVANCED BULKING PLAN 6

START STRONG THE 5 RULES TO BIG START STRONG THE 5 RULES TO BIG # FOUR RANGE OF MOTION Although this first point isn t 100 per cent true all the time, there is a strong correlation between the

Therefore strength depends on a number of neuromuscular processes how your nerves and muscles fire to contract not just the size of the muscle.

7 START STRONG THE 5 RULES TO BIG START STRONG THE 5 RULES TO BIG # FOUR RANGE OF MOTION Although this first point isn t 100 per cent true all the time, there is a strong correlation between the strength of your shoulders and their size. I say not 100 per cent true because strength on a very basic level can be defined as a muscle s (or group of muscles ) ability to create force. Therefore strength depends on a number of neuromuscular processes how your nerves and muscles fire to contract not just the size of the muscle. This is why the biggest guy in the gym isn t necessarily the strongest. # FIVE HOLDS & HANDSTANDS Next, we need to understand some basic shoulder science. Put simply, your shoulder muscle also known as your deltoid is made up of free heads called the anterior (front), lateral (middle) and posterior (back) deltoids. Understand this and you understand more than 90 per cent of people in the gym. This is because gyms the world over are filled with men who tirelessly train their anterior (front) and lateral (middle) shoulder muscles with front presses and side dumbbell raises. But this is such a limited range of movement and to fully train all heads of the shoulder joint you need to work over different ranges of motion. This is an idea supported by the Journal of Medicine and Science in Sports and Exercise who found effectively training the shoulders needs an emphasis on, physiology and biomechanics. Basically when in the gym you need to pay attention to both the muscles and their movement. 7 AMPLIFYADVANCED BULKING PLAN 8

8 BIGGER STRENGTH AND SIZE PROGRAMME BEGINNER TO INTERMEDIATE START STRONG THE 15-MINUTE SHOULDER ROUTINE 15-MINUTE ROUTINE EXERCISE REPETITIONS SETS REST TIME STANDING MILITARY PRESS SECONDS EMPHASIS ON MECHANICAL TENSION SIDE LATERAL RAISES SECONDS BEHIND THE HEAD PRESS INCLINE REVERSE FLY UPRIGHT ROW EMPHASIS METABOLIC STRESS 9 AMPLIFYADVANCED BULKING PLAN SECONDS EMPHASIS ON MUSCLE DAMAGE USING A SUB MAXIMAL WEIGHT AND FOCUSING ON THE VOLUME OF REPS, MUSCLE CONTRACTIONS & TIME UNDER TENSION

9 START STRONG THE 45-MINUTE SHOULDER ROUTINE EXPLORE & EXPERIMENT THE FINDING OF FITNESS 45-MINUTE ROUTINE EXERCISE REPETITIONS SETS REST TIME SEATED SHOULDER PRESS SECONDS BARBELL UPRIGHT ROW INTO MILITARY PRESS EMPHASIS ON MECHANICAL TENSION SECONDS EMPHASIS ON MECHANICAL TENSION SIDE LATERAL RAISE SECONDS JOIN THE TRIBE FURTHER SUPPORT I love this routine and time and again find myself using it. But know there are many more on Rossedgley.com so broaden your mind and the tools in your strength and conditioning arsenal. Also (as we often say) the important thing to understand is if a personal trainer or magazine prescribes 10 repetitions for three sets for months with no explanation or training theory as to why... avoid it. To quote one of the greatest strength and conditioning coaches to ever live: The summary of training approaches given in the table may be adequate for the average personal trainer or coach dealing with the average client or lower level athlete, but it needs to be expanded upon to take into account the objectives stated. - Dr. Yuri Verkhoshansky: Supertraining To sum up, use the above workout and then think beyond them to subject your body to new training stimuli. Whether that s as simple as greater volume with more reps, less rest between sets, more weight applied to each exercise or, like in the following examples, have it operating over a completely different range of motion. But above all else, think differently. Why change the training sessions? Variety and avoid boredom Reduce risk of injury Ensure all muscle fibres are incooperated Ensure adequate rest Reduce chance of reaching plateau Maximal and continual progression HELP & SUPPORT THE FINDING OF FITNESS EMPHASIS METABOLIC STRESS FRONT LATERAL RAISE SECONDS FACEPULLS OR BENT OVER LATERAL RAISES WIDE (SNATCH) GRIP BEHIND THE HEAD PRESS EMPHASIS METABOLIC STRESS SECONDS EMPHASIS METABOLIC STRESS 12 REPS IN TOTAL 8 CONCENTRIC 4 ECCENTRIC 4 60 SECONDS EMPHASIS ON MUSCLE DAMAGE KEY HERE IS PERFORM 8 NORMAL REPS FOLLOWED BY 4 WHERE YOU SOLELY LOWER YOUR WEIGHT AS SLOW AS YOU CAN ONLINE SUPPORT If you are unsure how to do any of the exercises mentioned in the following training programme we always have LIVE Facebook and Instagram Feeds showing video tutorials. So be sure to follow and join should you have any questions as Ross (or members of THE FINDING OF FITNESS Community) will be on hand to help in any way they can. Finally (and as always) if you are unsure of anything at all, please don t hesitate to drop us an at: ross@rossedgley.com THERE ARE MANY WAYS TO GET FITTER, STRONGER AND LEANER. YOU SHOULDN T DISCRIMINATE AGAINST ANY OF THEM OR FA- VOR ONE. AS SOON AS YOU DO, YOU CLOSE YOUR MIND AND LIMIT YOUR POTENTIAL. (ROSS EDGLEY, 2001) 11 AMPLIFYADVANCED BULKING PLAN 12

BUILD BIG SHOULDERS 12-PAGES 15-MINUTE SHOULDER ROUTINE 45-MINUTE SHOULDER ROUTINE. VOLUME 1 INTERMEDIATE TO ADVANCED Strength Training

BUILD BIG SHOULDERS 12-PAGES 15-MINUTE SHOULDER ROUTINE 45-MINUTE SHOULDER ROUTINE. VOLUME 1 INTERMEDIATE TO ADVANCED Strength Training BUILD BIG 12-PAGES 15-MINUTE SHOULDER ROUTINE 45-MINUTE SHOULDER ROUTINE VOLUME 1 INTERMEDIATE TO ADVANCED Strength Training 1 12-PAGE SHOULDER GUIDE - INDEX// INDEX - CONTINUED// YOUR TIME IS PRESCIOUS...