Hi all,

I recently had some success putting a noticeable amount of mass on my shoulders. This was kind of my focus, but summertime arrived and I saw my old workout buddies who marveled at my shoulders, so i figured i should post something.

Details: I'm a 25 year old male with a desk job. Following is the arm day and diet.

Workout:

4 days per week, split however you feel comfortable. No significant cardio.

Arm day
--------

Push-Presses: 5 sets

Set 1: Warmup, make the joints comfortable, get some blood flowing. Don't care about reps or weight, just light enough not to affect later sets.

Sets 2-4: This is your progressive weight. Ideally it will go up every 3 or 4 weeks. Do 6-10 reps with the same weight for these 3 sets.

Set 5: Heavy set. Pick something you think you can do 1-4 times. Do it. Cheat if you have to. This is extra credit, but I loved it and did it every time.


Barbell Curls: 5 sets

You're already at the olympic bar, so let's keep going. Same pattern as above:
Set 1: warmup
Sets 2-4: challenging 6-10 reps.
Set 5: Heavy make-my-muscles-bigger set.

Front raises using barbell: 5 sets

Again, same pattern. This was the first time i started doing front raises with the barbell instead of dumbells, and i loved it.

I'd get a little looser on the pattern, doing less warming up as the session wore on, but these were the remaining exercises, roughly in order:

Nosebreakers
Seated incline dumbell curls
Seated behind-the-neck tricep extensions
Lateral raises --> these are key, i love them for delt/bi/tri separation.
Cable curls
Tricep press downs (cable).

And lastly, either abs or some shrugs.

Diet (200-lb 25 yr old male):
-----------------------------
Lean gain diet

Meal 1: 1 egg, 3 whites, veggies, 1/2 cup oatmeal

Meal 2: 3 scoops US pudding (chocoloate), sometimes with some natural pb.

Meal 3: 8 oz chicken breast + 1/2 cup brown rice + veggies.

Meal 4: Same as meal 2, but almost always with natty pb. I like cooking the US pudding for 3 minutes, then smearing pb on top. Frank will back me up here on the pb!

Meal 5: Same as meal 3, minus the rice.

Meal 6: 5 egg whites, lots of spinach, 4-6 oz of turkey breast.

Meal 7 (post-training): 5-6 scoops of vanilla Mass Maker, mixed to a pudding and left in the fridge while i'm at the gym... best food ever after a workout.

Anyway, that's my story, hope somebody gets something out of it.

-Matt

quote:

Same as meal 2, but almost always with natty pb. I like cooking the US pudding for 3 minutes, then smearing pb on top. Frank will back me up here on the pb!

Gotcha!

I know this may sound gross to some people, but have you topped off a ground burger with PB?

Frank

Speaking of shoulder progress, I was moving along real well, then I went to sleep. The last four days have been PAIN! Shoulder, collarbone, trap area. Time for some rest, I guess.

Frank

What good is life without pain, eh?!

Ground burger?

Tempted to say "eewwwww!" but it actually sounds kinda interesting. Probably going to try it out now.

quote:

Tempted to say "eewwwww!"

I know. I had often wondered, "What I that deprived of a regular diet or did I just crave PB that bad?!"

One of my other things is instead of using butter, I use olive oil on the sweet potato, regular potatoes and when making Ultra Size oatmeal pancakes, I use the olive oil instead of butter. NOT BAD!

Frank

olive oil is definitely a staple in my kitchen i use it in everything try making ultrasize

cheesecakes filling with 2 scoops US , 1/4-1/2 cup cottage cheese, 1 tablespoon safflower oil, and a little bit of water to make consistency that you desire. the safflower oil is unbelievable.