New Exercise and Fitness Review
Vital Stats
Name: James Grage
BodySpace: JamesGrage
Height: 5-foot-10
Weight: 175 lbs
Occupation: Co-Founder and Vice President of BPI Sports
Vital Stats
Name: Whitney Reid
Height: 6’3″
Weight: 215 lbs
Occupation: BPI East coast sales manager, fitness model
Website: bpisports.net
If you grew up in a gym like the ones James Grage and Whitney Reid did, you didn’t see many people, machines, or cell phones. You definitely did not spend any time composing a selfie. The equipment was minimal and the space was limited, but the blue-collar work ethic was there in abundance.
“In my opinion, it’s work ethic that makes you successful in the gym,” says James. “Everybody wants fast and easy. They want the fast and easy nutrition plan and the fast and easy workout. Well, there is no fast and easy. Building a great physique takes time and patience.”
James and Whitney work out together because they share that common belief. “You know, it’s real simple,” says James. “You come in here and you work hard. You work your ass off.”
That’s just what James and Whitney do when they train. They push each other to be better and stronger than they were the day before.
In this workout, James and Whitney get back to their old-school roots and hit their shoulders with an intense high-volume session. Step into the gym to watch them train in the video below, and then hit this hardcore shoulder smasher yourself.
Take note: this workout isn’t meant to be done every week. Do it just once per month and reap the mega-pump benefits.
Throwback Shoulder Workout with James Grage
and Whitney Reid
Watch The Video – 19:29
Throwback Shoulders Workout
“Shoulders and traps are one of those body parts that no one wants to train because there’s nothing exciting about [them],” says James. “It’s the coast day. But shoulder day is the day that you should go in and just kill it because nothing will make you look bigger than having big shoulders and traps. You can wear a sweatshirt and still look big if you have big shoulders and traps.”
There’s no better motivation than that! If you want to look big, then you need some boulder shoulders. Here’s the workout:
Side Lateral Raise
3 sets of 15 repsDumbbell One-Arm Shoulder Press
3 sets of 10 reps per armHang Clean And Press
3 sets of 10 repsIncline Side Lateral Raise
2 sets of 12, 10, 9 repsSuperset
Rear Delt Fly
3 sets of 10 repsFace Pull
3 sets of 12 repsSuperset
Dumbbell Shrug
3 sets of 12 repsStanding Dumbbell Upright Row
3 sets of 10 repsDumbbell Overhead Scott Press
3 sets of 12 reps
Exercise 1
Use these lateral raises as a shoulder warm-up. You don’t have to go super heavy to do them right. Prepare your shoulders for the work ahead by concentrating on controlling the weight throughout the entire lift and getting an extra squeeze at the top.
Exercise 2
“The neat thing about these overhead presses is that you can’t cheat. [With] seated dumbbell presses, you can press down into the chair to help yourself move the weight. But with these, there is no hiding,” explains Whitney.
As you’ll learn throughout this workout, it’s not the weight that matters. Hitting every rep and concentrating on using just your shoulders to do the work will absolutely blow them up.
Exercise 3
“This is an old football movement,” says Whitney. “You don’t see this much anymore. It’s a total-body workout. The key is having explosive hips and the strength in your shoulders to power the bar upward. It’s better than regular cardio.”
Hang Clean and Press
If you can get a few extra presses in after the last rep on the last set, do it.
Exercise 4
“The little baby weight you use on this exercise will start to feel really heavy,” says James. “But, like I said before, it’s not about how much weight you lift. Your goal for every set is to use just your shoulder to move the weight. “
Don’t bring the dumbbell up too high. Let it come just high enough to put the maximum stress on your delts, pause for a beat, and then bring it back down.
Exercises 5 and 6
For the rear delt flyes, James has some good advice: “Don’t put any weight on your forehead. Your head is against the bench only to maintain your body position. If you start putting weight on your forehead, you’ll tweak your neck or back. If you feel like you have to lean on the bench to get the dumbbells up, drop the weight.”
Face Pull
To do face pulls, keep your body tight and try to maximize the use of your rear delts. Exercise that mind-muscle connection.
Exercises 7 and 8
On your shrugs, do your best to keep your elbows out of the movement. Keep your arms straight. Squeeze your traps up and back. “Don’t do that weird [shoulder] roll, though,” says Whitney. “Just squeeze back.”
When it comes to upright rows, James says, “You see a lot of guys doing upright rows with a really narrow grip, bringing their hands all the way to their chin and their elbows up to their ears. You don’t need to bring your arms so high. Bring your hands to your chest, your elbows parallel with your shoulders. That’s plenty.”
Exercise 9
“The best way to think of these is to compare them to a chest fly,” explains James. “You’re not pressing the weight up; you’re squeezing the delts to move the weight.”
Dumbbell Overhead Scott Press
“Keep your elbows at 90 degrees. The only thing that moves is your shoulders. At the top, turn your thumb down and keep your pinky up. These are nasty. Don’t go too heavy.”
Rest pause if you need to finish the set, but do all of the reps.
Recommended For You
Can Machines Build Enough Muscle?
If you’re looking to add muscle, machine training can help—but only to a certain degree. Here’s how and when to use machines for gains.
The Ultimate Beginner’s Full-Body Workout
Beginners, here are the 10 most important training elements you must master, and eight-week full-body beginner’s program to start you off on the right foot.
Ultimate Summer Strength Circuit
Outdoor workouts don’t have to be limited to running or biking. Add a strength session to your summer workout with this routine.
About The Author
Throwback Shoulders Workout With James Grage And Whitney Reid
No comments:
Post a Comment