Tom Venuto's BodybuildingSecrets.com - High Intensity, High Volume Shoulder Training (The Richie Sessions, still continued)

High Intensity, High Volume Shoulder Training (The Richie Sessions, still continued)

Tom Venuto, CSCS, CPT

Wednesday, September 21st, 2005. High intensity, high volume shoulder training? Yeah, I know… It’s “impossible” to do high volume and high intensity in the same workout, right?… you either train brief and intense or long and not intense. Well, that may be the generally accepted maxim, but I assure you, today’s shoulder workout was intense and high volume (compliments of Richie… the “Trainer of Champions”… “The Master Blaster”… “The Master of Pain”… the “Insane Trainer”… LOL)…

DELTOIDS

A1 Cybex Shoulder Press Machine: Set 1: 90, 110, 130 lbs X 6, 6, 6 reps (ascending set); Set 2: 130, 110, 90, 70 X 6, 6, 6, 5 reps (descending set); Set 3: 70, 110, 150, 110, 70 X 6, 6, 6, 6, 6 reps (full pyramid set)
B1 Cybex lateral Raise Machine: Set 1: 60, 70, 80 lbs X 6, 6, 6 reps (ascending set); Set 2: 90 lbs X 6 reps + 4 forced reps with negatives; Set 3: 70 lbs X 5 regular reps then 5 reps with 3 second hold at top, 4 sec negative then 3 quick reps, then drop to 50 lbs and repeat, drop to 30 lbs and repeat
C1 Rear Delt Machine (Nebula machine): Set 1: 90, 100, 110, 120 lbs X 6, 6, 6, 6 reps (ascending set); Set 2: 120, 130, 140, 110, 90 lbs X 8, 7, 7, 6, 7 reps (full pyramid set); Set 3: 80 lbs X 5 reps slow negative, 3 reps quick, 5 reps slow negative, 3 reps quick, 5 reps slow negative, 3 reps quick
D1 Smith Machine Upright Row (strict): Set 1: 95 lbs X 10 reps + 2 forced reps; Set 2: 75, 85, 95 lbs X 6, 6, 6 reps (ascending set); Set 2: 85, 75, 65 lbs X 10, 8, 8 reps (drop set)
D2 Standing Dumbbell Lateral raise (straight arm): 3 sets X 20 lbs X 12, 10, 10 reps

TRICEPS

A1 Rope Pushdown: 2 warm up sets; 3 Sets X 120 lbs X 12 reps
B1 Lying Tricep Extension – multi angle technique: 3 sets X 85, 80, 75 lbs X 7 reps to chin, 7 reps to forehead, 7 reps behind head, rest; 10 seconds between each 7 reps angle change
C1 Cybex machine dips: Set 1: 110 lbs X 15 reps; Set 2: 120 lbs X 12 reps; Set 3: 130 lbs X 8 reps drop weight to 90 lbs X 8 more reps

ABS

A1 Hanging straight leg raises: 3 sets X bodyweight X 15-20 reps
A2 Hanging Knee Ups: 3 sets X 15-20 reps; No rest between supersetted exercises A1 & A2, 60 seconds rest between supersets
B1 Kneeling Cable Crunch: 3 sets X 60 lbs X 25 reps
B2 standing oblique cable crunch (holding rope): 3 sets X 50 lbs X 25 reps per side; No rest between supersetted exercises B1 & B2, 60 seconds rest between supersets
C1 Incline reverse Crunches: 3 sets X bodyweight X 25 reps

Workout Commentary

Once again I worked shoulders with Richie Smyth at Supreme Fitness today. We did mostly straight sets, only one superset. For most of the workout, we stayed on the same exercise until we were finished with all sets, then moved on to the next exercise. However, on every single set, without exception, Richie had me using some type of high intensity technique, mostly drop sets and add sets (“ascending sets”), plus full pyramid sets, forced reps, isometric holds, slow negatives and tempo changes. (by the way, these are just a handful of the techniques that I will explaining in great detail in my upcoming training courses… keep your eyes peeled on this site for info).

The cybex shoulder press machine was first, followed by the cybex lateral raise machine and then the rear delt machine. At this point, with 9 sets done, and many of those sets being triple drop or triple add sets (which are the equivalent of 3 sets each), my delts were pretty smoked. For a brief moment, I had the delusion that Richie was finished “beating me up”, but nope… no such luck. It was downstairs for the final knockout blow.

The last exercises were a superset of smith machine upright rows into straight arm (locked elbow) lateral raises. The upright rows were done very strictly with a 2 second concentric, a two second hold at the top and a four second eccentric. It might have been everything that came before, but this particular superset was a great combination; my shoulders blew up like balloons. Awesome pump. Richie has always had a knack for picking the right exercises to combine together in pairs and as they say, the sum is often greater than the parts. That was it for the first session of the day.

As I’ve mentioned in a few previous blogs, I’ve been doing a lot more double splitting lately than ever before. I suppose the only reason I started doing this is because I CAN do it this year given my now 100% self-employed status. Although I sometimes work long days in front of the computer on writing and Internet projects, my schedule is essentially 100% flexible, and if I choose, I can decrease my workload at my own discretion and essentially make training and eating my “full time job.” I’m grateful to have this luxury. I could easily hit two or three body parts in a single hour long session, but double splitting allows me to train with higher intensity on a single body part (better energy allocation), as well as having other benefits like being hormonally friendly.

Anyway, session number two was triceps and abs. I’ve been getting fantastic results with the multi angle technique on the lying EZ bar tricep extensions, so I continued once again with the same workout, only difference was heavier weight and a different loading pattern. I changed the other two exercises in the routine since last time.

This is a method I use often: Maintaining continuity and progression by staying with one of the exercises for 4-6 workouts in a row, while changing the others for a muscle confusion effect. Generally, if a program is working well, I stay with a workout or an exercise/exercise combination for 3-6 workouts before changing. But then again, there are no “rules.” In as much as I always go into the gym with a plan, I always make adjustments according to my results. As soon as a routine stops working, I change it, even if that wasn’t the plan before.

Posted 21 September, 2005 in Workouts

Comments

Tim said:

Firstly, your attitude and commitment to all things training is very inspiring.
Secondly, in regards to your training do you personally plan all of your workouts in advance or is that solely done by your trainer. How much of it is done on the spot?
Thirdly, when you get to below 8 or so per cent in body fat do you find that you become more susceptible to illness, ie does your immune system become weakened?
I am interested as to how you combat this and stave off illness whilst at such low body fat levels.
Cheers :)
And best of luck for your competition - not that there is any luck involved.

Posted on Sep 28, 2005 10:18 PM

Tom Venuto said:

Yes I plan all my workouts in advance. Sometimes there is a need for a last minute change, like the time I tweaked my lower back and had to dump the squats for leg presses, but aside from those cases, its all mapped out in advance.

The exception to that rule is when I train with Richie. Then I never know what the heck to expect!

As for low body fat levels, no, no effect on my immunity or getting sick. In fact, many years ago I decided to stop getting sick, and I havent had a cold, flu or illness of any kind in over 15 years. Strange concept, to CHOOSE never to get sick again, but I think more people should try it out! :-)

Posted on Sep 30, 2005 12:49 AM

Mariela said:

Funny you say that, Tom, because I was thinking the exact same thing a few weeks ago. (Great minds think alike! LOL!) A few months ago I decided to stop getting sick too! My dh have catched a few viruses since then, and even being the case that I keep close contact with him, I have not gotten sick. (Well, that plus the large amounts of vitamin C and the nutritious food I'm eating now.)

Posted on Sep 30, 2005 11:36 AM