Pat Casey, one of the biggest and strongest shouldered men in the world, gives you the lowdown on the hows and whys of deltoid work. Pat has registered a fanatastic 600 pound in the bench press and he is equally as outstanding
By Pat Casey as told to his coach Bill Pearl (1965)
The following routine is for those who want to pack more muscle on their shoulders and at the same time increase their power in the whole shoulder area. Unless one has naturally wide clavicles it is very hard to get exceptionally wide shoulder. If you are in your teen this is the best time in your life to really work the shoulders as your bones are growing and proper shoulder exercises should be done to help in the growth of the clavicles.
Now if you are older and have found that you have reached your maximum bone growth, do not be discouraged. You can still have impressive looking shoulder through proper exercise.
Another point that should be made is that there is no sense in developing wide and impressive shoulders if you do not have the power to go with them. I know of a few men who have a tremendous shoulder development and who have trouble pressing bodyweight. So the following routine if followed correctly will develop your shoulders to the maximum and at the same time add power to the whole shoulder area.
The following program should followed three times a week with a day rest between workouts. To avoid strain begin with only two or three sets and one set of 20 repetitions.
Wide Grip Seated Presses: Warm up with 10 repetitions and then do 10 sets of 5 reps. Finish with one set of 20.
Cheating One Arm Lateral Raises: Perform 5 sets of 5 repetitions and finish with one set of 20.
Cheating One Arm Front Raises: 5 x 5, 1 x 20.
Dips: With body leaning forward. 8 x 5, 1 x 20.
Handstand Presses Against Wall Off of Boxes: 10 sets of 5. If you cannot do a complete press-up from this position do a complete press-up from this position do a half press until your strength increases so you can do a full movement. You can add weight by trying a plate around your waist.
One Arm Lateral Raises on Incline Bench: Perform 5 sets of 8 repetitions and finish with one set of 20 repetitions.
Bent Forward Lateral Raises: 5 sets of 8, 1 x 20.
Shoulder Dumbbell Shrugs: 10 sets of 10, 1 x 20.
Seated Press Behind Neck: 10 sets of 5, 1 x 20.
Dumbbell Shrugs: 5 sets of 10, 1 x 20.
One Arm Dumbbell Presses: 10 sets of 5, 1 x 20.
Strict Standing One Arm Lateral Raises: 6 sets of 10 reps without stopping.
I know many men here in California who are famours for the width of their shoulders. Names like Steve Merjanian, Charles Ahrens, Lee Phillips, C.V. Hanson, Chuck Fish, Karl Norberg, Bill Pearl, Dallas Long and Peanuts West bring to mind many of the West's wide shoulders.
Most of these men have practiced all of the exercises hat illustrate this article at one time or another. To make the shoulders grow wide, thick, and strong, exercises such as these must be a main part of any routine.
So if you would like to have shoulder breadth and shoulder strength of the type exemplified by the men mentioned above, you have to train the way they do. So get busy and give this routine a try. All you have to lose are a few coasts that you'll be sure to outgrow.
S&H Nov 65