T Nation

Real-Man Deltoids: A Preview

Someone asked earlier a question about how to combine my new negative technique, 30-10-30, into a normal HIT routine.

On page 265 of The New Bodybuilding for Old-School Results, there’s a chapter that describes a pre-exhaustion shoulder cycle. The three exercises involved are the

  1. Overhead press with a barbell, very strict style, immediately followed by
  2. Lateral raise with dumbbells, immediately followed by
  3. Overhead with barbell, done in a looser style

Try to do 8-12 reps in each exercise and move quickly between them.

Okay, doing that routine will give a deep, stimulating burn throughout your shoulders.

Here’s how I might improve the routine by adding 30-10-30 to one of the exercises.

The first exercise is my target for 30-10-30. Drop your normal resistance on the overhead press by 10-15%. Get the barbell over your head quickly. Lower the barbell slowly. Be halfway down in 15 seconds and all the way down to your collarbones at 30 seconds.

Then, without resting, perform the overhead press for 10 reps.

Hold the last rep at the top, and try to another 30-second negative.

Place the barbell on the floor and immediately do the lateral raise and the overhead press, looser style, as noted previously.

Done properly, you should feel a deeper inroad being made in the involved muscles. And that’s what I’m talking about with 30-10-30 and the other negative techniques that I’ll be exploring in my eBook on Backloading: New Discoveries in Negative Training.

The new shoulder routine would look like the following:

  1. Overhead press with barbell, 30-10-30
  2. Lateral raise with dumbbells
  3. Overhead press with barbell, looser style

It will take a while for the Backloading eBook to get published. In the meantime, we did get The New Bodybuilding for Old-School Results in an eBook format. It’s now available through T-Nation.

In Chapter 29, there’s an upfront story that will get your attention. I heard it from the man who worked for Vic Tanny at Tanny’s original Dungeon gym in Santa Monica during the later 1940s. The guy in the story had shoulders that were 25 inches across and broader that those of Steve Reeves.

You’ll get a front-row seat at that year’s Mr. USA contest. Don’t miss the action.

Just to clarify,

This would act as your shoulder training for one of the 3 training days during the week? Or is this a special program that is not a 3x/wrk full body HIT program?

I’d say do the shoulder routine twice a week for two consecutive weeks.

Exercises two and three are done in normal fashion? And what is the target rep range if exercises two and three are done normally. I certainly wouldn’t be able to perform 8-12 reps on exercise three with 85-90% of normal pressing weight.

I’m talking about using 85-90% of what you’d normally do for 8-12 reps – not 85-90% of your maximum pressing weight. I shoot for approximately 10 reps on each of the three exercises.

Forgive me but im just learning your ways and recommendations so this may be a stupid question.

Are you saying to drop down from 3 full body HIT workout/week to 2, and this shoulder routine would be the way you train shoulders in both of those workouts (im assuming you keep the other training unchanged?), or would you continue to do 3 workouts a week, but only train shoulders at 2 of those days?

Two or three times per week? It depends on your strength level.

If you are a beginner, or not very strong, then three times per week.

If you are reasonably strong, or have been training more than a year, then two times per week is better than three times per week.

If you, for whatever reason, have to train three times per week, then I’d recommend to only train your shoulders on two of those days.

1 Like