The Best Interval Training Program for Explosive Shoulder Development

December 25, 2015
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For both men and women, well-developed, well-proportioned shoulders are desirable for many reasons. Shoulder strength is essential in many weightlifting exercises while shoulder symmetry adds to the overall beauty of the toned physique – for men, it is the achievement of the desirable V-shaped silhouette; for the women, it is the beauty of graceful yet strong shoulders.

But shoulders are also one of the more difficult parts to train. Many men and women will complain that their shoulders appear to develop muscles slower than the surrounding areas, such as the arms and upper back.

Fortunately, you will find that the following interval training program will provide for better results in a faster period. The intervals between the strength and cardio exercises make the workout both a calorie-burning and muscle-building powerhouse, aside from raising your resting metabolism. The workout recommended here also focuses more on the arms, shoulders, and chest as well as upper back.

Supersets for Faster Lean Muscle Mass Gain

Supersets are the preferred method for building lean muscle and burning fat in a shorter period, a benefit that offsets their more challenging aspect. Keep in mind that, while supersets come in multiple forms, the main gist is that the workout drastically reduces the downtime between sets. The secret: Different muscle groups are paired together, which means that one group rests while the other groups work, a combination that results in impressive muscle growth.

This is because supersets usually have higher calorie burn in a lesser period since the rest period in between lifting weights are cut down. With the following workout, you can level up your game by adding in cardio bursts in between your upper body strength exercises.

Supersets In the Gym

The recommended exercises here should ideally be performed in a commercial gym because of the presence of personal trainers who can provide guidance on proper form and technique, as well as the presence of gym equipment. Many gyms, such as World Gym or Workout Anytime, provide interested individuals with reasonable membership fees and enviable membership privileges, too.

The workout structure follows the standard three-step process, namely, warm-up, training proper, and cool-down. The main difference lies in the training proper for supersets.

The general workout structure can be summarized as follows:

  • Warm-up cardio
  • Strength training consisting of 4 groups of 2 exercises; 10 reps of each of the 2 exercises, which will be followed by 1 minute of cardio exercises. Repeat the sequence and then move into the next group.
  • Quick cool-down including stretching exercises

Let’s take a closer look at the workout structure

First, the warm-up cardio exercises consisting of 30 seconds each of the following exercises in their order:

  • Jog in place
  • Arm swings, lateral and ventral (60 seconds total)
  • Shoulder rolls
  • Small arm circles, forward and backward (60 seconds total)
  • Big arm circles, forward and backward (60 seconds total)
  • Butt kicks
  • High kicks
  • Squats
  • Front jacks

Second, the upper body strength training program consists of the following routines:

  • Perform 10 reps each of these exercises for two sets
  • Bicep curls with 15 pounds per hand
  • Bent-over triceps extensions with 9 pounds per hand
  • 60 seconds of jumping jacks
  • Perform 10 reps each of these exercises for two sets
  • Chest fly with 15 pounds per hand
  • Reverse fly with 6 pounds per hand30 seconds each for burpees and high kicks
  • Perform 10 reps each of these exercises for two sets
  • Lateral raises with 5 pounds per hand
  • Ventral raises with 3 pounds per hand
  • 60 seconds of lateral jumps
  • Perform 10 reps each of these exercises for two sets
  • Overhead press with 12 pounds per hand
  • Dumbbell pullover with 12 pounds total
  • 60 seconds of butt kicks

Third, the cool-down exercises can be similar to the warm-up but you can also put your own twist to it. You can, for example, change it up by performing 20-second exercises for jogging in places; shoulder rolls; big arm circles; cross and side swings; arm cross pull; wall chest stretch; and shoulder stretch.

Just remember that, as with all types of strength training exercises, you have to let your muscles rest from the work. You are giving your muscles the opportunity to heal and grow. You should perform the workout 2 to 3 times per week, which means approximately 48 hours of rest for your sore muscles.

You should also change the weights used depending on your present physical condition and fitness goals. If possible, push your fitness levels but always stay within safe levels as you want to enjoy maximum benefits from the workout yet minimize the risks for injuries.

Ultimately, the best shoulders are healthy shoulders with 100% muscle mass and definition and 0% injuries.

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