Arnold Schwarzenegger is one of the most iconic bodybuilders in the world, well known for his impressive physique. This article focuses on one of the popular shoulder workouts he used to build those massive deltoids using the rest-pause technique
Arnold Schwarzenegger had amazing shoulders, he had size, he had shape and he had striations. To build impressive shoulders you must concentrate on building the size of your deltiods. Here are three rules you should follow to start build shoulders like Arnolds.
Normally I would recommend using the 8-12 rep range for most bodyparts, this is usually the best range for muscle growth. However, there are times when doing extra heavy weight promotes better growth - for example a weight that you can push a maximum of 5-6 reps. However, I would only recomend going heavy on overhead press movements, do not go heavy on front raises and lateral raise movements keep these in the 8-12 rep range or even higher if you like.
Going heavy doesn't mean you need to push yourself on every set, For example I usually do 5 sets so I would start with 2 sets of lighter weights that you can do for 8-12 reps, then I would follow that up with 3 heavy sets where I can push a maximum of 5-6 reps.
Be Creative With Presses
A common mistake that I see people make when they train shoulders is that they don't vary their workouts enough. Most people swith up front raises and lateral raise with different angles, dumbbells and cables. However, overhead presses seem to be either dumbell or barbell and this doesn't offer much varation. There are so many overhead press movement you can choose from including Arnold presses, overhead smith machine, standing military presses, behind neck presses (with either a barbell or a smith machine), and many other great press movements. If you want them shoulders to grow then make sure you switch your overhead press movements regularly.
Utilize Rest-Pauses on Presses
Drop sets and supersets are great for smaller exercises such as front rasies, lateral raises and even rear delt flys. However, for bigger movements such as presses the rest-pause technique is a great way of promoting new muscle growth. The rest-pause technique is great because you don't have change the weight throughout the set. For example to perform this technique use a smith machine with a weight that you can do overhead presses for 6-7 reps. Now start by doing a set of 4-5 reps then stop and rest for 15 seconds, then do another 2-3 reps then rest another 15 seconds, finally perform a final 2-3 reps. By now you will have performed 8-11 reps using the same weight. So why not try the Arnold Schwarzenegger shoulder workout.