Milos Sarcev’s Wide World of Shoulder Training
The Hyperemia Advantage Training protocol puts a beating on a pro bodybuilder’s delts.
That’s not an optical illusion, deceptive camera angle, or photoshop. Professional bodybuilder Matt Maldonado’s shoulders really are that wide and thick. Of course, it might have something to do with the workout he’s doing – that’s the kind of pump you get from a Milos Sarcev delt-blasting session, utilizing his advanced-level Hyperemia Advantage Training System.
Shoulders may seem like a relatively simple bodypart to train. Hit some overhead presses, bang out a bunch of lateral raises, finish off with reverse laterals, and go home. But phoning in your delt workouts is what’s keeping you from getting crazy wide and striated shoulders. No one deltoid muscle is all that big, but there are three of them – front delts, middle delts, rear delts – each with a unique muscle fiber orientation.
Developing all three heads proportionately for that rounded shape everyone wants takes intelligent programming, sufficient volume, high intensity, and targeted techniques that will deliver a pump that lasts for hours after the workout. This describes the below Sarcev workout to a T. And nobody knows that better than Maldonado, whose delts might still be pumped from this session. Check out the video, take some notes, and get ready to grow wider!
Milos Sarcev Giant Set Deltoid Workout with IFBB Pro Matt Maldonado
The Workout
Rep counts for the following exercises were mostly 10 reps per set, occasionally going down to as few as 6 reps and as high as 20 reps. A giant set is four or more exercises for the same muscle group performed consecutively to thoroughly exhaust all available muscle fibers of the targeted muscle group. In the case of this delt workout, it's often way more than four exercises. Sound painful? That’s because it is – in a good way, of course.
This workout also incorporated upper trapezius work in the form of shrugs and upright rows, as the traps are involved in virtually shoulder movement.
Giant Set #1
- Machine Lateral Raise
- Machine Shoulder Press
- Dumbbell Front Raise/Lateral Raise Combo
- Hammer Strength Shoulder Press
Giant Set #2
- Seated Dumbbell Lateral Raise
- Seated Dumbbell Front Raise (palms up)
- Behind-the-Neck Smith Machine Shoulder Press
- Barbell Upright Row
- Barbell Shrug
- Bent-Over Cable Lateral Raise
- Cable Cross Body Lateral Raise
- Incline Plate Front Raise
- Incline Dumbbell Lateral Raise
Giant Set #3
- Machine Rear Delt Fly
- Incline Dumbbell Rear Delt Raise
- Incline Barbell Upright Row
- Standing Cable Rear Delt Fly
Giant Set #4
- Leaning Dumbbell Lateral Raise (left side; w/ drop set)
- Leaning Cable Lateral Raise (left side; w/ drop set)
- Leaning Dumbbell Lateral Raise (right side; w/ drop set)
- Leaning Cable Lateral Raise (right side; w/ drop set)
Bonus Set
- Dumbbell Front/Side/Overhead Raise Combo
- Dumbbell Side/Front/Overhead Raise "Slow" Combo
Here’s How to Supplement Before, During, and After Training
Pre-Workout
- Pre JYM X – 1 scoop
Intra-Workout
- Post JYM BCAAs+ Recovery Matrix – 1 scoop
- Post JYM Fast-Digesting Carb – 1 scoop
Post-Workout
- Pro JYM Ultra-Premium Protein Blend – 2 scoops
Supplements that Deliver the Ultimate Pump
That pump doesn’t happen by accident. The supplements have a lot to do with it. All those shoulder presses, raises, and upright rows drive blood into the deltoid muscles (all three heads), and that blood will be carrying ample growth-producing amino acids if you supplement correctly. Creatine, beta-alanine, glutamine, BCAAs, and EAAs – those are the types of pre-digested nutrients you want flooding the working muscles during a training session.
You can find these aminos in Pre JYM X and Post JYM BCAAs+ Recovery Matrix. That’s what Sarcev had Maldonado sip on before, during, and after the shoulder workout, along with Post JYM Fast Carbs to spike insulin and maximize delivery to the muscle cells – this in accordance with the Hyperemia supplementation principles he first documented decades ago. In the near future, Sarcev will be putting his years of expertise into a JYM-branded intra-workout powder to make the JYM System even more powerful for producing lean muscle gains and brute strength than it already is.
Disclaimer
Not all exercises are suitable for everyone, and this or any other exercise program may result in injury. ALWAYS consult your DOCTOR before beginning this or any other exercise program. By performing any of the exercises in this program, you assume ALL risks of injury from doing so. ALWAYS warm up before beginning any workout and NEVER exercise beyond the level at which you feel comfortable.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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