The year 2012 was a great year in the development of my company, VIP Real Estate in Colorado, but my workaholic nature took its toll on my body and my life. In December 2012, I weighed 232 pounds with full muscle atrophy from lack of use. I was hung over, out of shape, didn’t ft in my clothes, couldn’t run, jump, etc. And I HATED it. I was depressed and miserable. I knew it was time for a drastic change! I set my goal on January 2nd to do whatever it took to win Max Muscle's MaxForm Life Challenge and take the stage in my frst NPC show, the Northern Colorado NPC on April 14th, 2013. Coming from so far behind, I was undertaking the impossible. [Read more]
The year 2012 was a great year in the development of my company, VIP Real Estate in Colorado, but my workaholic nature took its toll on my body and my life. In December 2012, I weighed 232 pounds with full muscle atrophy from lack of use. I was hung over, out of shape, didn’t ft in my clothes, couldn’t run, jump, etc. And I HATED it. I was depressed and miserable. I knew it was time for a drastic change! I set my goal on January 2nd to do whatever it took to win Max Muscle's MaxForm Life Challenge and take the stage in my frst NPC show, the Northern Colorado NPC on April 14th, 2013. Coming from so far behind, I was undertaking the impossible. [Read more]
The year 2012 was a great year in the development of my company, VIP Real Estate in Colorado, but my workaholic nature took its toll on my body and my life. In December 2012, I weighed 232 pounds with full muscle atrophy from lack of use. I was hung over, out of shape, didn’t ft in my clothes, couldn’t run, jump, etc. And I HATED it. I was depressed and miserable. I knew it was time for a drastic change! I set my goal on January 2nd to do whatever it took to win Max Muscle's MaxForm Life Challenge and take the stage in my frst NPC show, the Northern Colorado NPC on April 14th, 2013. Coming from so far behind, I was undertaking the impossible. [Read more]
MAXWORKOUT "Y "RIAN &URER s 0HOTOS BY *AMES0ATRICKCOM Build Killer Shoulders The year 2012 was a great year in the development of my company, VIP Real Estate in Colorado, but my workaholic nature took its toll on my body and my life. In December 2012, I weighed 232 pounds with full muscle atrophy from lack of use. I was hung over, out of shape, didnt t in my clothes, couldnt run, jump, etc. And I HATED it. I was depressed and miserable. I knew it was time for a drastic change! I set my goal on January 2nd to do whatever it took to win Max Muscle's MaxForm Life Challenge and take the stage in my rst NPC show, the Northern Colorado NPC on April 14th, 2013. Coming from so far behind, I was undertaking the impossible. To accomplish the impossible, I knew I could leave no stone unturned. I had to surround myself with the best of the best, the cream of the crop, the most advanced techniques and the greatest knowledge base. I had to employ every advantage and apply them with 110 percent effort. I started with diet and supplementation from Denvers Mile High Max Muscle, guided by Billy VanHeusen, Jesse Lehman
27 JANUARY 2014 WWW.MAXMUSCLE.COM
and Adam Kreisher absolute gurus. I then joined The Gym in Denver that is known to produce the most professional athletes of all gyms. The Gym is a hard core Olympic training center style gym home to NPC, IFBB pros, UFC and other MMA ghters, pro football, basketball and Olympic competitors. I hired its owner, IFBB Pro and MMA Pro ghter Chris Williamson, the best of the best. My meals were prepped by Ready Fit Go and physical imperfections were corrected with Dry Needling by Dr. Ben Cowin of Action Spine & Sports Medicine in Denver. My training partners were also IFBB Pros. In every area, I sought out and implemented the best there was. Then, I emulated them, listened, learned, trained alongside and took every ounce of advice I could by the amazing group I had surrounded myself with and pushed onward with reckless abandon, ultimate discipline and unwavering precision. I owe Why a shoulder workout? The shoulder a genetically ill-constructed joint comprised of many small muscles that when trained properly, WUDQVIRUP WR PDNH \RXU XSSHU ERG\ ORRN +8*( 7KH\ DGG ZLGWK GLPHQVLRQ D VWULNLQJ VLOKRXHWWH DQG WKH GHQLWLRQ between bicep and tricep attachment looks impressive. Many people dont train shoulders properly so their shoulders are undersized. When trained well, shoulders truly set you apart, making this my favorite muscle group to develop! much to them and thank them daily for the support, guidance and foundation that took me to where I am today. In the end, Im not a pro yet. But by doing what the pros do, Im so much closer to it than I would have been otherwise! The drive behind my success was this: to become a pro, train like a pro! So, I hope you enjoy this pro shoulder workout that helped me in my journey to become one of the Top 10 MaxForm Life Challenge winners. Look for more winning workouts as we feature one workout per month showcasing some of Max Muscle's Top 10 MaxForm Life Challenge nalists. Behind-the-Head Military Press on Smith Machine This is a primary lift, heavier than many for shoulders. Before beginning, position a short backed chair properly for back support. Test alignment with QR ZHLJKWV UVW HQVXUH WKDW \RX can lower the bar from the pressed position to approximately the base of your skull, without hitting yourself on the head! Once weighted, place hands relatively wide on the bar and lower the low position slowly and controlled, then explode back up to the pressed position. Do a light warm-up set of 20, then increase weight for each subsequent set of 12, 10 and 8 reps. Dumbbell Military Press Same reps and sets as the Smith Machine press, only using dumbbells to engage control and stabilizer muscles, and hit a different angle! Smith Machine Upright Rows With the Smith Machine bar racked low near your knees, stand facing the bar, feet shoulder-width apart, grab the bar with about 8-10 inches in between your hands. As you pull the bar up, lead with your elbows high, isolating rear shoulder. This is NOT a clean and jerk, and is not meant to engage your biceps. Elevate bar to just below your chin. Do three sets of 10-12 reps. A B 28 WWW.MAXMUSCLE.COM JANUARY 2014 Lateral Flys (Small muscles targeted so use light weights.) Standing, leaning only slightly forward at the waist, raise the weights to your sides with elbows slightly bent but unmoving, rotating only from the shoulder joint mimic the wings of a bird. Do three sets of 12 reps. Lat Flys on Angle This is a modihcation of the lateral hies, one arm at a time. Find an object to grip in the non-lifting hand, feet against that object, but lean away from the object placing your body at an angle. Do three sets of 12 reps. Rear Delt Bent-Over Flys Same motion as the lateral hy: arms stationary, rotating from the shoulder joint only your body should be close to parallel with the hoor, targeting the rear deltoid muscle. Do three sets of 12 reps. A B Cable-Crossing Pulls With a cable cage, cable pulleys high and to the sides, grab left pulley with right hand, right pulley with left hand. Start with arms straight, hands together, tension on cables. Pull cables away from center isolating rear deltoid. Again, arms straight, rotate from shoulder joint. Do three sets of 12 reps. MS&F Traps Shoulder Shrugs This targets the trapezius. Start with feet shoulder- width apart, hands holding fairly heavy weights at your sides. With arms hanging naturally at your sides, hex the traps to elevate your shoulders straight up, trying to touch your ears, which is a shrugging motion, hence the name! Do three sets of 12 reps with escalating weight based on ability.