T Nation

Growth Factor Training Shoulder

#1

Excellent program. I made it through Superset # 4 and the tank was empty. Quick questions:

  1. In the video under Superset # 3 Shoulder Circles/Scott Press/Press, it shows the individual doing DB Lateral raises, but in the program, it calls for DB presses...which one is it?

  2. Why are there no exercises for the rear delts?

Thanks again!

Here's a link to the video: https://www.youtube.com/watch?v=J9KqFMH_uqg

#2

I answered both questions in the past.

  1. Both versions are good. GF training is all about being under tension for 50-70 seconds, the actual exercises used in a complex aren’t THAT important.

  2. I train rear delts with back since it has more in common with the back when it comes to function.

#3

Thank you very much. I appreciate your time.

#4

Hello CT,

I want to hit my shoulders hard. So if i want to workout 4 day a week should it look like that?

1 shoulders heavy/ chest heavy and assist
2. back/biceps
3 off
4. Soulders growth 3 supersets
5.legs
6 and 7 OFF

#5

[quote]kubackjeee wrote:
Hello CT,

I want to hit my shoulders hard. So if i want to workout 4 day a week should it look like that?

[/quote]

1 Shoulders heavy, triceps
2. back/biceps
3 off
4. chest heavy/ Soulders growth 3 supersets / chest assist
5.legs
6 and 7 OFF

#6

How many exercies in heavy shoulders and chest?

Shoulders 2 heavy 5x5 and no assit ecercies?

When chest heavy I also train shoulders so 1 heavy and 2 assist for chest?

I could also add some superset for chest on the firts day with shoulders.

#7

is that a good one? Does not seem to hard on paper.

  1. shoulders heavy / triceps

i dont have bands so cant do it the style i have read in Your other post.

6x3 high pulls
3x6-8 millitary press
3x max military pres -25% weight

plus 2 for triceps

2 Back / biceps

3 OFF

4 cheast heavy / shoulders GF / chest assist

6x3 bench press
4x6-8 incline bench press
3x GF complex
3x10 chest flyes

5 legs
6 and 7 OFF

#8

[/quote]
4. chest heavy/ Soulders growth 3 supersets / chest assist
[/quote]

The 3 supersets for shoulders growth, do we do each superset 3 sets?
And what would an example of chest assist be?

Thank you.

#9

[/quote] 4. chest heavy/ Soulders growth 3 supersets / chest assist [/quote]

The 3 super sets for shoulder growth, do we do each super set 3 or even maybe 4 sets?
Also, what are examples of chest assist exercises?

Thank you.