Three-way shoulder blast: bigger caps—less time. Sound good?

Men's Fitness, June, 2003 by Bobby Lee

Good things come in threes. Stooges. Matrix films. Twins (plus you). Okay, so maybe the last example is a bit utopian. The point is, the power of three can also be applied to training the most versatile muscle complex of your upper body--your shoulders. This ball-and-socket joint allows your arms to move in practically any direction you want, be it overhead, sideways, forward, back, or any direction in between. But you don't need an hour to build up the many dimensions of your shoulders.

"Most guys spend too much time lifting too heavy when they work their shoulders," says Ray Velazquez, a Los Angeles-based personal trainer certified by the American Council on Exercise. "Not only is this a waste of time, but they're setting their shoulders up for future joint-integrity problems."

Instead of focusing on heavy weights, Velazquez recommends doing a shoulder workout based on a triset: three different exercises for the same muscle group performed without break. Combine this with lighter weights, higher reps and less rest between sets, and you'll build impressive shoulders in no time flat.

TRAINING PROTOCOL

Perform the first exercise, the unilateral reverse flye, followed immediately by the seated lateral raise. Then, still without resting, do the modified dumbbell press. Rest 30 seconds before completing another triset. If you're just starting out, do this triset two or three times, once or twice a week, with at least three days of rest between sessions. For a more advanced workout, perform four or five circuits of delt trisets twice a week, with at least two days of rest in between.

FAST SHOULDER WARM-UP

"It's a good idea to warm up your shoulder-girdle complex before performing this triset," says Ray Velazquez, a Los Angeles-based personal trainer certified by the American Council on Exercise. An external rotation with an elastic band gets this done quickly and effectively.

* Attach an elastic band to a fixed object at waist height.

* Stand with your right shoulder facing the band and grasp the handle with your left hand.

* Bend your elbow 90 degrees and pin it to your side.

* Holding your left forearm over your midsection, bring your hand across your body until it's even with your left shoulder.

* Return to the starting position and repeat for 20 reps before switching sides.

* Perform two sets on each side.

UNILATERAL REVERSE FLYE

Posterior deltoid

Start

* Back flat and almost parallel to floor.

* Head up, eyes forward.

* Working arm slightly bent and hanging toward floor.

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Finish

* Back flat and almost parallel to floor.

* Head up, eyes forward.

* Working arm slightly bent and extended straight out to side until parallel to floor.

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SEATED LATERAL RAISE

Medial deltoid

Start

* Head up, eyes forward.

* Arms slightly bent and down at sides.

* Feel flat on floor.

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Finish

* Wrists slightly bent throughout range of motion.

* Head up, eyes forward.

* Arms slightly bent and raised sideways to shoulder level. Lead with elbows, not wrists, during concentric phase.

* Feet flat on floor.

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MODIFIED DUMBBELL PRESS

Anterior deltoid

Start

* Head up, eyes forward.

* Elbows rotated forward.

* Knees bent approximately 45 degrees.

* Dumbbells beside ears.

* Lower back slightly arched.

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Finish

* Head up, eyes forward.

* Elbows slightly bent in extended position.

* Body extended fully from squat position during concentric phase.

* Dumbbells extended overhead and almost touching.

* Lower back slightly arched.

* Thighs and glutes contracted at top of movement.

* Legs straight, knees slightly bent.

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TRISET

EXERCISE                  SETS   REPS

Unilateral reverse flye   2-5    15-20
Seated lateral raise      2-5    15-20
Modified dumbbell press   2-5    15-20