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Kingmaker: 4 Weeks to Fighting Shape

In this day and age, more people are picking up a barbell and getting their bodies tight, toned and muscular. But having brolic shoulders will get you more you-know-what than you can handle. Visually that taper starts with the shoulders, the first thing to be noticed when you walk into a crowd.

The benefits of training shoulders properly are endless. They will increase strength in other lifts, such as your bench press.

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They will definitely come in handy when plus pounds are straddling the upper part of your back while squatting. The reason for using either of these is simple: I like to start a bodypart off with what I feel is the most important exercise for that muscle group.

I do the overhead press standing for a couple of reasons. Conquering more difficult tasks makes you stronger physically and mentally. Also, when doing standing overhead presses, you activate stabilizers in the core—lower back, obliques and abdominals—strengthening that important area for much of resistance training and performance.

It also looks a lot more badass when you are strict pressing pounds plus for reps. However, I still do more, but I spend a lot of time on that primary movement.

Done correctly, and with enough intensity, a shoulder press will work every head of the deltoids, your traps, your rhomboids, triceps, etc. Co-owner of Metroflex, LBC.

Author of Overtraining e-book series. Owner of SoAlphaApparel. Here is how to do them this week Up, up, and Away! Up And Down The Ladder Body weight for 3 sets of 10 to get warmed up Add 10 pounds and rep it out, leaving 1 in the tank Add 10 more pounds and rep it out again, stop 1 shy of failure Continuing adding 10 pounds until you can only get 3 rep Now, instead of resting between sets you will do one big strip set where you keep taking 10 pounds off and AMRAP-ing it down the ladder until you rep out with just body weight in the end T-Bar Rows Here is where we are going to get volume really cranked up.

We are going to start light and do sets of 10, using the method add a 25, then swap it out for a 45, add a 25, swap it out for a 45, etc Continue up until you get to a hard set of 10 and do 3 sets at that weight.

After that take off whatever the last plate you added was 25 or 45 and rep it out until failure.

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Pull Downs Going back to the vertical plane here, and while similar to Pull Ups, I find Pull Downs hit the back a bit differently and you can really focus on different areas.

If you have a workout partner this is where to use them. If not you will just have to do the best you can here.

Random Selection This is a tried and true technique used in many of the vids you see online Start at a weight about in the middle of the stack and do 10 reps. Have your partner move it up and down randomly and you do 10 reps at the weight they move it to.

Rest only as long as it takes to move the pin. Your partner will have to use a bit of judgement and give you a bit of a break when it looks like you need it and challenge you when you can handle it.

After you go, have your partner go and give it right back to them. Do 3 sets this way.Free shipping on all products. They will increase strength in other lifts, such as your bench press.

Join All Access today and get access to Kingmaker: If you have a workout partner this is where to use them.

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Instrumentation piano. From there you can decide to maintain your weight or add another few hundred calories and attempt to add on more quality mass. Not a whole days worth of food The goal of this step is to achieve two weeks of consistent weight loss with no deliberate cardio.

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