You always know when you've made the most out of your delts training. You shoulders bear that signature ache, something akin to dual tetanus shots, that lets you know your work this week will bear good fruit. But every once in a while, you have to shake things up to recapture that throbbing evidence of a job well done. Tanya Merryman's program, which is featured in the September/October issue of Hers, is a 16-set blitz that has paid off plenty for the IFBB fitness pro. But even she throws a curveball at her deltoids once in a while to keep things fresh.
This all-cables spin on her free-weights program is just one way to keep your delt-shaping efforts on track. While free weights are, hands down, the best way to add muscle and gain strength, cables have their benefits - particularly when your current routine has gone stagnant. By using cables, you place your muscles under constant tension, a major plus for the dynamic shoulder joint. This helps to ensure that your muscles are working hard through the full range of motion on each rep. There is no rest, as there tends to be during some dumbbell moves.
Try Tanya's delts routine in the September/October issue first. Then, when your shoulders become accustomed to that workload, flip the script - and keep the gains coming - with this alternate version.
THE ROUTINE
Exercise Sets RepsSingle-arm cable overhead press 4 10-12 Cable upright row 4 15,12,10,15 Leaning cable lateral raise 4 15 (each arm) Bent-over cable lateral raise 4 10-12 (1) (1) Perform unilaterally or bilaterally. Hold the last rep for a five-second pause.
