Building Boulder Shoulders | Lawrence Ballenger Shoulder Workout
Вставка
- Опубліковано 23 лип 2014
- Big, round delts make good bodies look great. And strong, functional shoulders make your good lifts even better. Here's how Lawrence Ballenger trains his shoulders for boulder size and strength!
► Get the Full Sets & Reps for this Workout: bbcom.me/35tN4Jy
► Shop Bodybuilding Signature Supplements: bbcom.me/2MwCAAJ
► All Access 7-Day Free Trial: bbcom.me/33nn40D
► Subscribe: bit.ly/2DK5lGD
Today's shoulder workout is going to be a lot of fun. We're going to start with some heavy, compound lifts to build overall strength and mass, and then get our pump on with lighter isolation lifts. This approach lets us build massive boulders and then chisel them into pure sculpture.
There are only seven exercises in this workout, but that doesn't mean it's going to be easy. It's your responsibility to keep the intensity high. Nobody is going to build your dream physique for you.
During this workout, clear your mind of everything but the iron. Focus just on your lifts and building your best self. That's how you find success.
LAWRENCE BALLENGER'S SHOULDER WORKOUT: Boulder Shoulders Workout
It's really important to warm up before you begin this workout. Aside from spending some time on the treadmill, I like to warm up my rotator cuff by doing internal and external shoulder rotations and arm circles.
I do this because I want to avoid injuries. Your shoulders are involved in pretty much every exercise you do, so it's imperative to keep them healthy.
When I don't have a spotter, I like to do seated military presses inside a power rack. Use the warm-up sets to set up the correct movement pattern and work up to your heavy weight. You've only got six reps per set, so that means you get to pile on the plates!
I set the incline bench pretty high when I do this exercise. If you like to use less incline, that's totally fine. The Arnold press can help you add a lot of power and size to the front delt, which is perfect because that muscle seems to be a place where many people are lacking. Round shoulders are great because they show off the width of your body and make your arms look fully developed.
The focus of lateral raises is the squeeze and control. Don't just throw the weight up; control the movement through the entire range of motion. Squeeze the shoulder on the way up. On the way down, keep tension on the delts by stopping before your arm rests against your body.
Because you can't use any momentum and you keep tension on the muscles for so long, you may have to use lighter weight. That's fine. Don't worry about how big the dumbbell is. Worry about keeping your shoulder contracted throughout the whole exercise.
Again, focus on the squeeze. As you go through the sets, you'll notice that your range of motion might decrease. Sometimes, the delt gets so full of blood it might be hard to contract the muscle fully. Bang these reps out and keep moving.
By alternating the working muscles, you can isolate each front delt. The best part about doing this on an incline is that it really stretches the target area. The more muscle fibers you can stretch and contract, the bigger your delts can become!
A lot of people think they hit their rear delts enough on their back days, but I think it's important to do a little more work because the rear delts are a highly neglected area. Your shoulders look rounder and thicker when you have big rear delts.
For this exercise, keep your elbows fairly straight and parallel to the ground. Squeeze the heck out of your delts.
Pile up the weight and start shrugging! Shrugs are usually a strong movement for most people. I like to use straps because my grip fatigues by the end of the workout. Use a slight pause at the top for peak contraction.
=============================================
| Follow Us |
► Twitch: bit.ly/2q1dttE
► UA-cam: bit.ly/1RSJFa4
► Facebook: on. 1lomhpr
► Instagram: bit.ly/1LzBxab
► Twitter: bit.ly/1RSJQlL
► Google+: bit.ly/1NRe8qu
► Pinterest: bit.ly/1OOZgY4
► Spotify: spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. - Навчання та стиль
Barbell Shoulder Press 5x6
Arnold Press 4x6
Single Arm Incline Lateral Raise 3x8-12
Cable Lateral Raise 3x8-12
Alternating Front Incline Raise 3x8-12
Reverse Machine Fly 3x8-12
Barbell Shrugs 3x8-12
This guy looks like he ate the guy that was supposed to do the video.
+casekiller Legit lol'd.
+casekiller ffs lol
+casekiller hahhahahhahha
Lol.
omg hahahaha nice :P
I've just done this workout and my shoulders have never felt as pumped! Quality! And the warm up at the beginning really helps thanks :)
What i like about these videos is theg include a warmup while most just jump straight in to working out. Great vid
I really appreciate you talked about the shoulder rotator the most of people never worm them up and if you are gonna work shoulders or chest its a must! amazing routine I'll prove it
Im telling y'all , i tried many shoulder workouts from many trainers and stuff and this one is the best out there !
1:48 "trying to get blood into your rotator cuff", that's a classic lmao
that made me laugh so hard!! xD
Lucas Sundman
Lawrence must be
Hеyууу guуs hеrе’s hоw уоu сaаn build musclе fast => twitter.com/4b42df9f8151321cb/status/742668391975096320 Building Bouldeeeer Shоuldеrs Lаwrеnсе Ballеngеr Shouldеr Wоrkout
Bunch of immature young idiots here, he was warming up the shoulders, whats wrong with that you pussies
Im sorry but most people are not lacking front delts they are lacking rear delts
Exactly, he does like one exercise for rear.
Its a small muscle. More then 6 sets on rear delts is overkill .
panda652 it's small but important. It gives you good posture and prevents your front delts and chest from overpowering your physique, which is the case in way too many people.
Thafier Salie Shouldn't do too much rear since you also hit your rears with many back workouts. Same with the front during chest workouts
Why do you gotta feel sorry ?
Lawrence is another pro who is actually bringing aesthetics back to bodybuilding!
sir , thanks for your useful video , i've tried all of your exercises yesterday and it was awesome
thank you , Good bless you
Really appreciate the video this is a great shoulder workout can't wait to do it
One of my regular exercise video thanks mate 👍 ❤
Im looking to change my shoulder workout and this looks like a great one. Thanks for the tips i'll be trying this workout tomorrow
Just did this workout, loved it! Thanks for the info!
tyvm guys!
Looks like a great program i will try it today and add it to my schedule definitely and will see!
ohh thank you very much man 💪💪 amazing program
Thank you for the great workout tips! 💪
He looks like a buffed Jason derulo
entyce66 hahahah somebody said it😂
🤣🤣🤣🤣🤣
Love this Video! Applied it my workout, great exercise routine.
Thanks for posting this guy know exactly what he doing
thank you so much lawrence very powerful schedule
Great man, your workouts are really efficient .
Thanks Lawrence - this is very useful.
thank you
excellent workout suggestion. working good for me. thank you and god bless you.
I must admit that is a helpful shoulder workout. I'll try it.
the best i see sir thanks
Lotta good ideas for new exercises on this!
Which exercises were new?
Great workout ...I will add to my routines,,, thanks,bill
What a good video,to the point. good tips and smart advice.
Very well done and clear keep up the good work
Em gonna try this tonight! thnx brotha
His military press looked more like incline bench press.. but clearly it works so I guess I should just be quiet.
Seriously. Needs to get that lower back against the seat. Horrible form.
+Robert Gould Jr. Yes so horrible his shoulders are so puny
LatinAce103 Yeah obviously you've never heard of Vitamin S brahhhhhh foh
+Robert Gould Jr. try and complete this exercise with a straight back guarantee youll snap your back up. his former is correct
MrMusicdot Really? Just did it yesterday.
Dope video man, thanks for sharing.
I've never heard "let's bang this out" so many times in my fucking life
Pure Beast. Great workout for shoulders.
great video thanks
Great shoulder workout, thumbs up!
good stuff. thanks
Awesome info!!! Thanks
Just tried a bunch of these out and I feel the burn.
Great video!
Really helpful, thanks man
good advice thanks
Great video
very good workout for shoulder.nice
thankyou bodybuilding.com for such great videos
Thanks beatifull worcout
Great workout
Looks a good work out !
veeery nice exercise thank you for the video
very helpful
This guy is insane look at the length of his tricep heads that’s crazy never seen that before. So long. So full
Really informative video !
Very nice workout 👍👍
Good Shoulder workout Lawrence!!!
For those who neglect doing compound exercise for shoulders, this is a good tutorial, the warm up routine is spot on. In my gym, guys come in cold from the street, put on 45s on the seated overhead bench, do a few front reps, maintain sitting on the bench like they are going to drop a turd in the toilet, then do a few reps, then get up and add on 20lbs. then sit, still no stretching motion, then do a few reps, barely doing 3-4 reps. And they are done. After that they grab the heaviest dumbbells and start doing monkey swings, using their swaying to raise the weight. This is such a common thing, I am for sure one guystarted this and the others thought it was the right thing so this is why I see it so often. Last year when I started doing shoulders I had to rep out with 10lbs plates each side, LOL!, then gradually got up to 25s. This is when these donkeys would work in, not even bother with the 25s, just straight 45s do a few reps with their pencil neck buddy spotting them for few reps, do two three sets and smile walking away while I am on the 25 lbs. still. Fast forward to 2016, after warming up for 20 min. Start behind neck seated military press with 25s 1 set for 3-5, 2 set for 6-8, 3 set for 10-12. remove 25s put on 45s(135 lbs.), 1 set for 1-3, 2 set for 3-5, 3 set for 8-10, add 20lbs(155 lbs.) 1 set for 1-3, 2 set 4-6, 3rd set 5-7, remove 20 lbs. add 50 lbs.(185 lbs.) 1 set 1-3, 2 set 5-7, 3rd set 8-10, add 20 lbs.( Weight 205 lbs.) 1 set 1-3, 2 set 5-7, 3rd set 3-5, remove 20lbs.(185 lbs.) 1 set 6-8, 2 set 6-8, remove 50lbs. add 20 now (155 lbs.) Next front seated overhead press 1 set 3-4, 2 set 6-8, 3rd set 6-8, remove 20lbs(135 lbs.) 1 set front then to back alternating for 5 reps each way, 2 set repeat, 3 set repeat. Seated overhead press is complete, I do no take anything, no vitamins, no supplements, just eat a lot of protein and sweet potatoes. By the way I am 45 yrs. with only one year on off training. Nobody, jumps in on ever again, not even the biggest jacked up juiced gorillas that walk around the gym like they have a refrigerator under each arm. After that, I do shrugs for 30 min. 2-3 plates depending on the reps. So 2 1/2 hours have gone by. Who is laughing now. MF. At first it was painful to sleep at night, now it does not bother me. I give my shoulders complete 3 days rest, 4th day train again. By years end my goal is 225 lbs. for the low heavy sets.
good work
Shrugs for 30 mins???
+Bob Smith what about it
motor mouth
vee pimsaev Guess you better go teach those pencil necks!
Great workout .
Great job
Awesome! Thanks! Ctrl c ctrl v work out
excellent
The intro was👌🏽
Inspired to this
great personality
Great video and workout
nice work out
Good warm up
thanks ima gonna do these workouts right now on the gym and see how i will feel
well i'm back from the gym , these is an amazing exercise and on this work out that i performed today on the gym i did exactly the same work out and movements but on the pull apss i didnt do the thing on the feet , the chain , but on sets i didn't do all seats only four sets on each exercise , i sweat so much , i felt good and i think this is amazing , should i do the same on the next wednesday ? or ? . i've added biceps four exercises four sets on each work out
Dudes a beast!
Cool workout
This dude has a really great body
good video man
Good video really helpful
Nice shoulder workout
i like the lateral raise!! much more focus on the side delt
Nice shared!
Awesome bro.👍💪.
The guy is a tank!
Awesome workout doin this NOW
Awesome shoulders......BEAST!
Nice Incline Bench press there in the start
nice vid
nice vid brother
good video
this guy is a beast. &he seems intelligent
Just a little advise on the barbell shrug, grab the bar stretch the shoulders to the back and then pull up. My trainer did this to me yesterday and i failure on rep number 7..... really working but i had to drope the weights by 10kg... try it and tell me your thoughts
My eyes are Thankful....😍😍😍
You're GOOD !
YEAH MAN!!!!!!!!!!!!!!!
that opener though, hard work isn't hard at all if you're hungry..real motivation.
Nice
Epic. wow!!
04:02 front delt is lagging? cmon man. Im not as pro as this guy but everybody know that front delt is never lagging :D
I believe Larry Scott was doing "arnold presses" first, not sure why its called that. I may be wrong but awesome workout !
1:31 lol the back painting surprised me!
all day ..... show ...great ...Lawrence Ballenger (y)
thanxx (Y)
This is really great hardcore workout bro!!!!😡😡
good to see a pro bodybuilder actually stress the importance of rotator cuffs