Training

Build Boulder Shoulders with The Harrison Twins

 

“With every exercise in the session the one thing we will be concentrating on is the negative rep and time under tension. We want to aim for anything between 2 to 4 seconds in the negative part of the movement. This will allow us to tear as many muscle fibres as possible during the workout and absolutely destroy the muscle. Always go as heavy as you can, but maintaining that time under tension, strict form and slow controlled negative repetitions.” says Owen.

 

Essential Shoulder Workout Accessories
“When training your shoulders, one of the most important things is to keep strong and straight wrists. Make sure that your wrists do not take the pressure of the weight or start to twist and turn during the repetitions. We use the wrist wraps in order to keep our wrists strong and in the correct position during our pushing workouts, such as shoulders, chest and triceps. Also use a belt to help keep the correct posture in your back when doing standing pressing actions.”

 

“Build Boulder Shoulders” Workout with The Harrison Twins

 

Exercise 1 Hammer Strength Shoulder Press
(4 sets of 8-10 reps)
“If you have one of these in your gym, you definitely need to make use of it, it is actually probably the best bits of equipment we both use for building up our shoulders. The aim of this exercise is to create a really slow negative rep, with slow controlled time under tension before exploding back up on the concentric part of the rep. Start with a lighter weight for about 12 reps to warm up the muscle and generate that mind muscle connection. The negative part of the rep needs to be extremely slow, this is the most important part of the exercise for us, this is where you are going to tear your muscle fibres.”

“We started with a lighter weight, now we would put on some serious weight without sacrificing form, working off 8-10 reps for another 4 sets.” says Owen

 

Exercise 2 Military Press
(4 Sets of 8-10 reps)
“Here we are going to really concentrate on the anterior delt, the front part of your shoulder, and trying to fatigue this muscle using very slow negative reps again. We would look to aim for as many as 4 seconds on the negative part of this exercise, anything around 2-3 seconds will still work well here. Again we are looking to explode at the bottom of the movement into the concentric action, the big push. But most importantly everything should be under full control keeping the muscle under extreme tension.” says Lewis.

 

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Exercise 3 Seated Lateral Raises
(4 sets of 10 reps – drop set on each set)
“This exercise really allows you to feel the muscle contraction, you can really isolate the lateral head of the deltoids here. I prefer to do this exercise seated so there is complete control over the muscle and the movement, no throwing the dumbbells around. This will allow you to use only your shoulders, no back and maintain perfect technique. We are going to do 4 sets with 10 reps, but dropping each set, so this will total 20 reps for each set. Really fight against that negative to bring the weight down as slow as possible.” says Owen.

 

Exercise 4 Shoulder Tri-Set (Incline Bench Dumbbell Front Raise/Plate Raise/Close Grip Barbell Front Raise)
(4 sets of 10, 10, 10 reps)
“We are going to do forward raises lying on the bench to really isolate the anterior delts. Second one is gong to be the forward raises with the plate, do not go any higher than your face, straight up and down. The third will be with a bar, close arms using really slow negative reps, we are looking for 2-3 seconds, and even 4 second negatives if you can get there.” says Lewis.
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Exercise 5 Shrugs
(4 sets of 15,12,8,8 reps)
“For our fifth exercise we are going to do shrugs, we are looking to hold the weight for 2-3 seconds and really squeeze the muscle. We really want to isolate the traps here, so no rocking back and forth, stay very still, arms straight and just lift your shoulder upwards before lowering in a slow and controlled manor. Try to work up to the heaviest weight you can lift for 8 reps under full control” says Lewis.

 

Exercise 6 Machine Rear Deltoid Fly (4 sets of 8-10 reps)
“For our final exercise we are going to his the posterior delts on a seated fly machine. Place your chest against the pad, hold the handles with a normal hammer grip. Try to hit a good heavy weight here but as always maintain a slow negative rep for anything between 2-4 seconds. You should never neglect your rear delts, building this part of your shoulders will create a full rounding look and make your shoulders appear fuller and much larger.” says Owen.

 

Post Workout Nutrition
“As soon as I finish every workout, I consume BCAA 4:1:1 powder in tropical for a higher Leucine content. It’s also important to consume a protein source, such as Impact Whey Isolate, and at least 5g of Creatine Monohydrate, get them all in your shake and get them down ASAP after training, every single session.”
The Harrison Twins: Build Boulder Shoulder

 

Build Boulder Shoulders Workout
Hammer Strength Shoulder Press
(4 sets of 8-10 reps)
Military Press
(4 Sets of 8-10 reps)
Seated Lateral Raises
(4 sets of 10 reps – drop set on each set)
Shoulder Tri-Set (Incline Bench Dumbbell Front Raise/Plate Raise/Close Grip Barbell Front Raise)
(4 sets of 10, 10, 10 reps)
Shrugs
(4 sets of 15,12,8,8 reps)
Machine Rear Deltoid Fly
(4 sets of 8-10 reps)

 

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