javorek

...max) Dumbbell shoulder press or Ahhhnold press (4-5 sets, 3-8 reps - I usually try to pyramid this) Javorek shoulder complex (2 sets, 6 reps each of forward raise, lateral raise, bent over raise, ... Swiss ball) Depending on how I'm feeling sometimes I'll forgo either the shoulder presses or the Javorek complex, but never both. After lifting, I'll usually do some intervals on the bike or treadmill....

... into the aerobic energy system. If you want to do aerobics, join a health club or buy a pair of running shoes. A common way to train GPP is with Javoreks complexes (Javorek, 2000). They are all combinations of Olympic and explosive exercises designed to increase GPP, lactic acid threshold, and induce hypertrophy. Complex #1 Upright row x6 Snatch from the thigh x6 Snatch from ...

... superset w/ Db row X4 1:30min rest b/w sets 1 leg squat superset w/ pull-upsX3 1:30 Db curls Pm- Sprints Tues: Javorek's stair superset Double leg bounds up stairs X14 Stair sprints X10 run 1/2 mile 1 leg bounds up stairs X8ea Double leg zig zag bounds ...

... hit the weights an hour after dosing. Here goes..... Alternating DB Shoulder press 3 sets of 8 @ 20lbs DB Shrugs 3 sets of 10 @ 50lbs Incline Row to External Rotation 2 sets of 10 @ 10lbs Javorek Complex 2 sets @ 10lbs. BB Squats 3 sets of 8 @ 185lbs BB Calf Raises 2 sets of 12 @ 185lbs Then took the bike out for about 15 minutes. Great workout today. Probably should do ...

...while doing the shoulder press which doesn't seem to be a good thing) Suggestions or at least which do you find most effective for shoulders? Thanks. Google an exercise called the "Javorek Complex". That should be able to get you started. I seem to get the most bang for my buck doing shoulder press and push-press, as well as handstands. push-ups and incline presses (I know,...