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Blog Training Workouts

At-Home Minimal Shoulder and Arm Workout

We continue our at-home minimal workouts with a shoulder and arm day. The chest and back workout was simple and to the point. The trick is to not overthink any of this. If you’re training at home temporarily with the thought of getting back to the gym in a few weeks then these workouts will get you through. They may even shock your body a bit into new strength and growth. You never know really.

Here we’ll be tackling shoulders and arms with very minimal equipment. Mainly stuff you can find around the house and possibly some bands. So let’s get to it!

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Blog Training Workouts

High-Rep Shoulders and Arms for a Day

If you’ve read over my last entry for the shoulder and arm workout you’ll notice a few things that could potentially become problematic over time for us forty and up types. Namely the barbell lying extensions (nose breakers, skull crushers) and the lower rep shoulder stuff.

My elbows tend to get a little tender with lying triceps work where the elbow is subjected to sheer stress. That single joint action with progressively heavier weight seems to compound over time. Add this to the shoulder work (specifically overhead presses) which are subject to both a ton of back and chest work to begin with and you’ll understand why sometimes I enter the gym not wanting to punish these joints.

So, the other day I entered the gym doors with the goal of not pulverizing anything. I wanted to try to keep the weight lifted low, just for the day, and still get a great workout – not to mention try something new. I set out to accomplish this in a few ways.

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Blog Training Workouts

My Current Shoulders and Arms Routine: Pumped!

This one is short, sweet, and to the point. I see so many trainers work their shoulders and arms into oblivion with countless sets and marathon sessions. They seem to devote a terrible amount of time to arm training especially when leg training pales in comparison.

My mindset towards arm training has always been one of focusing on compound work and keeping it super simple. What I mean is by focusing on all of the pressing you do (bench presses, shoulder presses, etc.) it cultivates a ton of indirect work for your triceps. All you need to do is finish them off with a couple of movements (simplicity).

The same holds true for biceps. By rowing and chinning repeatedly you build up your biceps indirectly with very heavy loads. All you need are a couple of biceps moves to call it a day. And finally, your shoulders get pummeled so much with any upper body move that they won’t need an entire training session full of endless presses and lateral raises to stimulate growth.