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DELTS |
ADVANCED
ROUTINE: CRAIG TITUS
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CRAIG TITUS MAY HAVE A
reputation as bodybuilding’s “bad boy”,
but his training programme is all good if you want to get
bigger and stronger.
>>
Titus’ training motto: go intense or go home. “But intensity
doesn’t necessarily mean maxing out,” he says. “I used to
lift as heavy as possible, which was plain stupid. Now I
train marter: I use moderate to heavy weights with higher
reps and focus on forcing as much blood into the muscle as
possible.”
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#6 |
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EXERCISE |
SETS
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REPS
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Seated DB Press
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3*
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12–15
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One-Arm Lateral Raise |
4 |
12–15 each arm |
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Bent-Over Lateral Raise |
4 |
15–20 |
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One-Arm Front Raise |
4 |
15–20 |
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DB Shrug |
5 |
10–15 |
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*Doesn’t include two warm-up sets of 12–15 reps. |
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ONE-ARM LATERAL RAISE
START:
“Although lateral raises are traditionally done with
both arms simultaneously, I like to single them out
to focus on individual shoulder development and
strength,” says Craig. “It also allows me to extend
my rep range by 5–6 reps.” Stand with your feet
shoulder width apart for balance, and hold a pair of
dumbbells outside your thighs (the second dumbbell
is for balance purposes) with your elbows slightly
bent and your palms facing inward.
MOVE:
With your upper body steady, slowly lift one
dumbbell up and out to the side until it comes to a
level slightly above your shoulder. Pause for a
moment and lower it back down to the start. Complete
all reps for one arm before starting with the other
arm.
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BENT-OVER LATERAL RAISE
START:
Stand with your knees slightly bent and, holding a
pair of dumbbells in front of you with your palms
facing each other, bend forward from the hips like a
jackknife, keeping your back flat and your head up.
Allow your arms to hang straight down from your
shoulders and bend your elbows slightly.
MOVE:
Slowly lift the dumbbells up and out to the sides of
your body, pulling through the rear delts and
rhomboids. Pause a moment at the top of the motion
before slowly lowering the weights back down to the
start. “Avoid the use of momentum by lifting the
dumbbells slowly and deliberately, and imagining the
distance between your shoulder blades getting
smaller as you raise the weights,” Craig recommends.
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ONE-ARM
FRONT RAISE
START: Stand with your
knees slightly bent, your back straight and your focus
forward. Hold a pair of dumbbells at your thighs with your
palms facing your body.
MOVE:
Imagining that your shoulder is the only point in your body
that is mobile, slowly lift one dumbbell in front of you,
raising it to a level slightly above your delts. Pause for a
moment at the peak contraction before slowly lowering the
weight back to the start. Repeat with the other arm. “Try
doing three reps with one arm, then three on the other,”
Craig suggests. “Alternate like that until you get 15–20
reps on each arm. That’s one set, and one killer burn.”
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DUMBBELL SHRUG
(PICTURED ON "Back
: Advanced Routine Garrett Downing")
START:
At the end of every shoulder workout, Craig invariably
performs five sets of dumbbell shrugs to smack the muscle
that sits between his delts — the traps. Stand comfortably
upright, feet a little less than shoulderwidth apart, and
hold a pair of dumbbells at your sides.
MOVE:
Slowly shrug your shoulders to lift the dumbbells. Be
careful not to bend your elbows as you lift the weights. At
the top, pause for a moment and contract hard through your
traps and rhomboids before slowly lowering the weights back
to the start.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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