Shoulder Workout, Pain Cave Style
In this video we feature an advanced upper body workout utilizing advanced high intensity training techniques to build the shoulders, live from “The Pain Cave”.
The first exercise is the lateral raise on the Med-x avenger machine. The set is carried to a point of positive failure, until the weight can no longer be lifted. At that point, a 10 second rest is taken; then a “static hold” is performed, where the weight is held as long as possible in the fully contracted position, then I fight the descent of the weight as long as possible, to exhaust the static and negative strength levels of the deltoids.
The lateral raise is an isolation exercise, with movement only around the shoulder joint. Once the exercise is over, a compound shoulder exercise-the overhead press-is performed with no rest between sets (except the time to get into position). The overhead press is a compound movement, which calls into play the triceps to drive the pre-exhausted deltoids to a deeper level of fatigue.
Once postive failure is achieved on the second exercise, the shoulders have had all the muscle growth stimulation they can handle. Time to move on to the next exercise.
Training in this fashion will build muscle at a rapid rate, provided adequate recovery is allowed.
Check out the video, then leave a comment below!
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Great stuff Dave. In the future, maybe you can show the various positions that the MedX Lateral Raise can be used.
Great idea Mike, I need some coaching points for the hip and back machine too, I got a request to show that one. I’m trying to round up a crew to shoot a bunch of stuff in a couple weeks.
This is definitely a good shoulder workout routine. I like the advanced techniques as it will help solidify the shoulder muscles.
By the way, I mentioned this post on my blog and placed a link to it.
[...] Strengthening the shoulders is important to avoid injury and to keep the shoulders solid strong. There are lots of strength training shoulder exercises that you can do to maintain healthy shoulders. I found one good shoulder workout and a how-to-do video at http://www.highintensitynation.com/. [...]
[...] a comment » Dave Durrell, of High Intensity Nation, recently posted on a very effective, isolation + compound movement shoulder training technique, utilizing a good [...]
Thanks Rick! I just checked out http://www.shoulderpaincoachrick.com, looks great! Anybody with shoulder pain should check that out.
great video dave. i like the static hold technique after positive failure. i’ve even used them with squats. i used a 4/4 cadence, non lock style. i knew when my last positive rep was going to be, then i would hold the weight with the knees unlocked. i would fight it all the way. the only problem is that the quads give out a little prior to reaching the full squat position. there is a few inches of free fall before the bar hits the pins. but you will have difficulty standing up after,lol.
Thanks for posting and recording the informative video!
The shoulders are definitely the think to all upper body exercises, so it’s important to keep them strong. Very cool video