How to turn Shoulders into BOULDERS

You have three parts to your shoulder:

Front Delt (ANTERIOR)
Medial Delt (MIDDLE)

Now we need to figure out how to split those up in an organized way to target each.

I personally like to start off with working my front delta first, so I usually start with presses.


First I warm up with some dumbbell presses. Starting at a light weight to check my form and warm up my rotator cuffs.

Start with a light weight set and the gradually increase the weight.

– You want to aim for 4-5 sets of 10-12 reps to really get those bad boys warmed up.

Remember that form is a huge with doing shoulder movements. You want to press the Dumbbells up but don’t lock your joints. Have a slight bend to your elbows. When coming down, don’t come down below your ears. When you pass your ears you tend to put a lot of pressure on your rotator cuffs.


After dumbbell presses, move on to a machine or hammer strength free weight machine. I like getting balance in my shoulders so I’ll use a machine to ensure correct form. Start out with your warm up set and then complete another 4-5 sets with gradually increasing the weight.

– Aim for 10-12 reps here.

After presses I’ll move on to working on my medial delts. This is where the super sets come in and you really blow up those boulders.

Super set side lateral raises and front delt raises to get that round look. You’re going to want to use a light weight. Now you can do your front raises with either an EZ curl bar or Dumbbells. I prefer the EZ curl bar. Start with 15 reps of front raises and then go right into your side lateral raises. Make sure to have a slight bend to your arms And this is very important. DO NOT LET YOUR ELBOWS SINK BELOW YOUR WRISTS LEVEL. Use a lighter weight…this is really going to burn but blow those shoulders up.

– Aim for another 15 reps.  Repeat this for 4 sets with 45 seconds of rest.

Moving on the next exercise go to a machine and do a machine lateral raise. Ether facing in or out. Really focusing on the contraction of the exercise and holding the rep for a solid second.

– Use a light weight and do 20 reps for 4 sets with 30 seconds of rest.

After finishing off the medial delts it’s time to move on to rear delts. If your gym has a pec deck then start out doing rear delt flys on a pec deck. Super set this workout with rear delt dumbbell flys. Using a light weight either 5-10 lb Dumbbells. No rest in between exercise and then 45-60 seconds of rest between sets.

To finish off shoulder day, we need to do shrugs to get those huge traps everybody wants. Either use 1. Barbell 2. Dumbbell 3. Smith machine for shrugs. (I like using Dumbbells the best!)

– 5 heavy sets, 10 concentrated reps EACH set. Make sure to have your shoulders rolled back while doing the exercise.

Time to grow some BOULDERS.. . 

Intro to Athleticism 101 with the Pittsburgh Riverhounds Training Coach Mike Whiteman

Intro to Athleticism 101 with Mike Whiteman

The most important asset that athletes possess are their legs.  An athletes legs are responsible for their ability to run, jump and move.  Simply put, if you can’t move, you can’t play!  Regardless of sport, serious athletes must constantly work to develop their legs as much as possible.

The process of total lower body development should include sprints and jumps for speed, mobility work as well as heavy lifts to push strength. The significance of the rise of leg strength cannot be overstated. To build a bigger engine, increase horsepower and become faster it is imperative that strength be increased!

Full range of motion, multi-joint movements such as squats, deadlifts, snatch and clean and jerks are fantastic exercises to facilitate strength, power, coordination and mobility.  Lifts such as these should be a staple to every athletes training regime.

How to build a complete and full chest

Build a Complete and Full Chest with Bodybuilder & MAN Sports Brand Ambassador
Samuel Hall

Building a complete and full chest he three components.


To build a complete chest you first need to realize that flat benching is not the only movement you should be utilizing. You have to work on the lower and upper chest as well. This will build you a complete chest with a nice full look. Here’s my routine that has been working for me lately.


– 4 sets increasing weight staying around 12-15 reps each set.

My next movement is an upper chest exercise. Usually a barbell incline bench press or dumbbell incline bench press to work on my stabilizer muscles. Stabilizer muscles are great for keeping a BALANCED chest to maximize growth and strength.

I’ll start out my first set of Incline workouts with a light weight to warm up. I’ll do anywhere from 4-6 sets depending on the “pump“.

Always aim for 12-15 your first few sets and then up the weight and aim for 8-10 reps your last two sets.

After using a barbel or dumbbell incline press I will move along to a hammer strength machine to workout on definition and getting more blood into my chest. I’ll stick with another upper chest workout to really get s good pump.

Hammer Strength Incline Press
An essential for building balance and fullness to the chest

– 4 sets 10-12 reps with a heavier weight. Since I’m already warned up I don’t worry about starting with a light weight in the hammer strength machine.

After doing three push motions for my chest I then move on to doing chest fly movements. Starting with cable flys. When doing cable flys keep the reps Hugh anywhere from 15-20 reps per set with light weight so you can contract and hold your reps for maximum pump. When doing cable flys make sure you cross your hands at the top of the rep and alternate your crossing hands. This will give each side of the pec to develops and get those nasty striations everyone’s looking for.

After doing cable flys I will move onto another cable fly motion but leaning downwards to focus on upper chest striations. Remaining with the same rep count and same concentration on the pec Muscles.

– Aim for 5 sets of 15-20 reps for maximum growth.

Tricep Dips – the burnout 

A great way to end any chest workout would be doing a burnout of tricep dips, really focusing on stretching the chest and getting a nice deep rep each time.

A great burnout would be anything between 50-100 reps. No sets, just get the reps done in less than a five minute period.

Follow Samuel Hall 

Muscletech releases the latest in their Performance Series | CREACTOR™

A Further Look at MuscleTech’s New CREACTOR™ – Creatine System

It looks like MuscleTech is building their Performance Series arsenal with the latest addition, CREACTOR™. Their isn’t much revealed on this product but from the MuscleTech site, you can see that it comes Unflavored and with 120 servings.

It looks like each serving with be packed with 750mg of Free-Acid; the purest form of creatine, free of acids and salts. This powerful never-before-seen ratio of creatine molecules. Creatine, 750mg of 100% ultra-pure Creatine HCL and contains 0 carbs. CREACTOR™ also claims to boost size, strength and recovery, just about how the rest of the creatine products read out. It also states that is contains twice the creatine of the competition, an more than 2x the servings of the competition and is a creatine that does not require loading with no bloating effect.

From the clinical studies, for their max potency, “free-acid” creaine formula you may ask, “What really sets this creatine product apart from the rest?”


Creactor™ rapidly enhances your muscle cells’ ability to regenerate Adenosine Triphosphate (ATP). ATP is your primary source of anaerobic energy, so you can recovery faster between sets. During high intensity training, ATP from muscle stores is utilized first. Once this store has been diminished, you need to start generating your own ATP.  At high intensities of exercise, this ATP production occurs with the breakdown of phosphocreatine in your muscles.

As we only have a set amount of creatine in our muscles, this method of ATP production runs out rather fast too – and results in fatigue and eventually muscle failure. That’s where Creactor™ comes into play.  The powerful creatine molecules in Creactor™ are changed into a molecule called phosphocreatine which serves as a storage reservoir for regenerating ATP. With higher ATP levels, you’ll be able to train harder and recover faster and that means bigger and stronger gains!

Both forms of creatine in Creactor™ are engineered for increased solubility. You’ll noticed this the very first time you mix a delicious serving of Creactor™  in water. It mixes almost instantly with no sedimentation so that no particles are sitting in the bottom of the glass. With Creactor™, you get high-quality, 100% ultra-pure creatine HCl and free-acid creatine with absolutely zero fillers, carbs, sugar or fat. 


Thermo Bombs may increase catecholamine…

Nutraclipse Thermo Bombs may increase catecholamine levels.

Thermo Bombs Fat BurnerCatecholamines, derived from the Amino Acid Tyrosine, travel through the blood and bind to receptors on fat cells. A receptor can be thought of as a “lock.” Hormones and neurotransmitters are keys that fit into that lock and make something happen. In this case catecholamines trigger fat mobilization by activating hormone sensitive lipase (HSL), which then shuttles the fat out of the cell to be burned off.

1) One of the key ingredients Yohimbine HCL 6mg per capsule increases abdominal subcutaneous blood flow, which means that catecholamines will have an easier time reaching those hard-to-get areas.

2) To target stubborn body fat we need to activate b2-receptors while deactivating a2-receptors. Thermo Bombs achieves this by the following mechanisms above.

3) Thermo Bombs has 2 of the most powerful Thyroid stimulating compounds around. Which also up regulates B2-receptors and basal metabolic rate.

4) Amp citrate is a chemical cousin to DMAA which up regulates adrenonline hormones and reduces appetite while increasing mental acuity and focus.