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King T.U.T. Shoulder Workout

Time under tension may just be your key to adding new muscle.

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  • 1 Day

  • 6

  • Yes

Mike O'Hearn Dumbbell Shoulder Press
Mike O'Hearn Dumbbell Shoulder Press

Time under tension is one of the most underrated ways to build muscle. By holding the top of a lift like a dumbbell shoulder press (just a hair shy of lockout), you ask the muscle fibers in your shoulders to contract harder and longer than they do when you simply bang out rep after rep.

In this particular shoulder workout, we put time-under-tension dumbbell presses at the end of the workout. Doing so demolishes the ego and forces you to use light weight to ensure perfect form. You’ll be sore as hell, but you’ll start growing fast.

This shoulder gauntlet is a major step toward building massive caps.

For more, check out MikeOhearn.com to buy his DVD, Advanced Powerbuilding.

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Equipment
Smith Machine
Sets
4
Reps
20
Rest
--
Exercise 2 of 6

Seated Rope Face Pull

Equipment
Sets
4
Reps
12
Rest
--
Exercise 4 of 6

Wide-Grip Upright Half Row

Equipment
Sets
3
Reps
10
Rest
--
Take the weight up only halfway. If you’re below 6' tall, put your hands inside the barbell notches. If you’re taller than 6', place your hands outside the notches.
Exercise 5 of 6

Plate Raises

Equipment
Weight Plates
Sets
3
Reps
10
Rest
--
**Hold a plate with both hands and raise it overhead.
Equipment
Bench, Dumbbells
Sets
4
Reps
5 (each)
Rest
--
Press both dumbbells overhead. Lower one dumbbell, press it back up, and keep it there. Then lower the other dumbbell and press it back up.
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