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- Shoulders & Arms Emphasis -

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Overhead Power Hold	#1 & #2	5	15" hold	90-120"	9-10	N/A

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OPTION #1

When it comes to building functional mass and strength, combining high intensity overload with constant tension produces one potent training stimulus. In addition, the more muscles you can overload at once, the greater the systemic and hormonal response as this not only triggers local growth to the targeted musculature, it also creates satellite signaling that kick starts growth throughout the entire body. Movements such as squats, deadlifts, and even Olympic lifts can trigger this.

However, one of the most effective exercises I’ve ever used for building serious strength and size particularly throughout the entire upper body is overhead power holds.

This is nothing new as Olympic weightlifters have been using it for years. This is also something renowned strength coach Christian Thibaudeau has also discussed in many of his writings highlighting the effectiveness of power holds for building functional hypertrophy and strength.

To perform the movement simply set a barbell in a power rack 2-12 inches below overhead lockout height, then lock the movement out overhead by pressing the barbell off the pins by driving with the legs. Hold this isometric position for at least 10 seconds while tensing every muscle in your body from head to toe. Ideally the goal is to reach double bodyweight numbers as I show in the video with 405 pounds.

The overhead power hold represents a simple yet brutally effective method for overloading the entire body. It pulverizes the musculature of the shoulders, traps, upper back, triceps, neck, grip, spinal erectors and more. In addition the level of core activation and stabilization throughout the entire lumbopelvic hip complex that’s required to lock the movement in is difficult to replicate with any other movement. With that said the overhead power hold is also a fantastic diagnostic tool that both exposes and addresses a number of weaknesses, imbalances, and strength deficits throughout the kinetic chain.

It’s also a phenomenal postural exercise as it both teaches and requires perfect postural alignment from head to toe. Even the slightest deviation in spinal positioning will produce a week link thereby producing energy leaks that makes the movement feel almost impossible to stabilize.

The overhead power hold is also one of the most effective exercises for improving simultaneous shoulder mobility and shoulder stability. That’s because it requires the lifter to stabilize their glenohumeral joint in the overhead slot position with the arms in-line with the ears. In fact failing to press the weight out slightly in back of you, (which represents optimal overhead mechanics) will make it nearly impossible to handle any appreciable loads.

You’ll also notice a significant level of foot and ankle activation as well as leg strength that’s necessary to control your body. If the feet and ankles cave or the knees and hips collapse it will produce an unstable force on the barbell making it impossible to control. The overhead power hold literally represents a high intensity movement that targets nearly every muscle in the body from head to toe.

Finally, the overhead power hold has a tremendous impact on a variety of movements, sports, and strength activities. With that said don’t be surprised if this isometric drill causes your squat, bench press, deadlift, Olympic lifts, rows, overhead lifts, and loaded carries to receive a nice boost in strength.

OPTION #2

Here’s why the Seesaw method is so effective & why it can’t be replicated with dumbbells. In essence it helps maximize the all-important element of eccentric induced co-contraction due to rules of contralateral movement patterns & reciprocal muscle activation. Allow me to explain.

One of the most important elements of eccentric contractions as I highlight in my book MOVEMENT REDEFINED is agonist-antagonist co-contraction (using opposite muscles/antagonists to pull the weight into position) rather than allowing it to free-fall.

Due to principles of contralateral activation patterns, whenever there are opposite motions on each side of the body, the harder one side moves into position, the harder the opposite side fires in the opposing pattern/direction. For instance in a chest press during the eccentric, when the lifter is lowering the left arm, the right arm will also want to bend. To keep the right arm fully extended they’ll have to essentially press against the load similar to pulling & pushing on opposite sides of the body.

As they press against the load with the right side by contracting chest, shoulders, & triceps, this produces contralateral activation of back, rear delts & biceps of the opposing/left side. This produces max eccentric-induced co-contraction which translates to stronger concentric contractions due to principles of reciprocal inhibition.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Eccentric Isometric Underhand Lat Pulldowns with Proper Form	#1 & #2	5	8	90"	8-9	3"

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The underhand grip lat pulldown is a great vertical pulling exercise for crushing the lats while also blasting the biceps as it places the arms into a biomechanically stronger position to handle greater loads. Focus on using eccentric isometrics to find your technique and use the optimal 90 degree joint angles.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Front Curled Kickstand Squat with Eccentric Isometrics	#3,#4,#5	3	2-3 per side	90"	8-9	2"

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The front curled kickstand barbell squat is the epitome of a full body strength training movement that not only targets strength, alignment, stability, and balance but also addresses asymmetries. Try going heavy with a few eccentric isometrics per side as Leslie does here with 110 lbs while also maintaining perfectly straight alignment in both feet, hips, and knees throughout. Also keep the back heel elevated as high as possible throughout.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Mid Pause Dumbbell Curls	#3,#4,#5	3	6-8	90"	8-9	2-4"

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OPTION #1

If you're going to perform curls, doing them kneeling is a great way to target both the arms and core stability. This also forces the lifter to use very strict form as any rocking or cheating will throw you off the bench. This exercise can be performed either with dumbbells or kettlebells.

OPTION #2

The secret of training to failure is using it on isolation movements such as bicep curls not compound movements like squats and deadlifts and presses. Also make sure to use 90 deg joint angles as I show here in this video.

With that said there are 7 tips of training to failure.

Whether you should train to failure depends on a variety of factors including training goals, training history, lifestyle stress factors, individual recovery & last but not least the types exercises performed.
Isolation movements such as biceps curls, tricep pressdowns (vids 1, & 7) shoulder raises, grip exercises (vid 6), & variable resistance machines are more conducive for training to failure at least on the last working set in to trigger a strong hypertrophy stimulus.
Heavy compound movements, are typically not as conducive for failure training for 3 reasons. 1st these movements are typically more technically complex & demanding & fatigue can cause body mechanics to break down. 2nd these movement rely more on overload, mechanical tension, & muscle damage than metabolic stress. 3rd, going to failure on compound movements can cause greater adrenal & CNS fatigue.
For heavy compound movements terminate the sets once it feels like form will deviate even remotely (leave 1-3 reps in the tank). In vid 3 & 4 (Zercher squat & chest press) I had 1-2 reps left however technique & activation patterns would have suffered.
For power exercises such as Olympic lifts I recommend terminating the set just before power output drops as I show in vid 2 (clean pull).
Bodyweight movements such as pullups, pushups, & dips, although more compound in nature can periodically be conducive for failure training & beyond as I show in vid 5 with my pullups where I release the kettlebells after reaching failure & continue with just the chains.
Train with 90 Deg Eccentric Isometrics for maximal muscle, strength, athletic performance & joint health

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Tricep Pressdown	#3,#4,#5	3	6-7 per side	90"	8-9	2-3"

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OPTION #1

The Single Leg tricep pressdown is one of my go to arm exercises as it not only forces the lifter to work on balance and stability while training their arms but it tends to produce an even stronger muscle mind connection and burn in the triceps. That's because it forces the lifter to slow the movement down, dial in their form, eliminate momentum, brace their core, and maintain perfect alignment. As a result the triceps get pummeled. Think of this is a great tricep exercise and foot and ankle drill essentially a 2 for 1 exercise.

OPTION #2

The longitudinal foam roller protocol is one of the single best methods for reinforcing proper mediolateral alignment & side to side stability in the hips, core, & lumbopelvic hip complex.

If you have a tendency to shift your hips to one side, externally rotate your hips, flare your toes out, or lack proper joint centration then this method will immediately expose these forms of dysfunction as you’ll simply roll off the side of the foam roller.

When using a stiff foam roller as Leslie uses here, the level of mediolateral instability is through the roof meaning form, biomechanics, & alignment will need to be nearly perfect.

Besides exposing biomechanical deviations & misalignment these variations will also help fix those issues provided the lifter works on correcting them and using the cues & immediate feedback from the longitudinal foam roller to make the necessary corrections.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bulgarian Lunge and Dumbbell Curl	#6 & #7	2	2+2 (per leg)	90"	8-10	3-4"

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OPTION #1

This ccentric isometric Bulgarian squat & bicep curl combo is a brutal full body & arm exercise. I often use lunge holds and Bulgarian squats to perform bicep curls, shoulder raises, and more as it’s a great way to kill 2 birds with one stone particularly if you’re looking to crush the upper body while also working on hip mechanics and lower body muscle function. There are 4 unique benefits of this.

Holding an eccentric isometric split squat position forces the lifter to use smooth and controlled lifting mechanics as excessive momentum, cheating, or swinging, will cause the lifter to loose his or her balance. As a result, even lighter loads will crush the biceps.
A properly performed Bulgarian squat or lunge involves a slight hip hinge position with a 20-30 deg torso lean. This creates constant tension in te biceps throughout the motion particularly in the contracted position of the curl thereby eliciting high levels of intramuscular tension & cellular swelling.
In addition the torso angle produced from the lunge allows the dumbbells to move through a larger range of motion than a typical bicep curl. Besides activating more motor units this large ROM creates greater mechanical tension and muscle damage which maximize hypertrophy.
Besides blasting the legs & upper body, this also acts as a therapeutic mobility exercise for the hips. That’s because the lifter is essentially holding an eccentric isometric Bulgarian squat. Lunges & Bulgarian squats are the only types of movement that simultaneously target eccentric muscle elongation of both the hip flexors & hip extensors. This does wonders for loosing up the hips and creating a proper balance of tension between the anterior & posterior sides of the leg & lumbopelvic hip complex. If you’re looking for a way to finish up an intense workout that pumps loads of blood into the arms yet also leaves your hips & low back feeling loose as a goose, these can’t be beat.

OPTION #2

The Kettlebell Cupping Partial Bicep Curls with Sprinter Single Leg Stand involves a tiny range of motion but insanely brutal bicep stimulation. Here's a handful of benefits and pointers.

To ensure the lifter doesn’t dump the load this variation keeps the lifter locked into a very small yet intense sweet spot position. This creates enormous tension on the biceps where there’s maximal activation & no relaxation.
These promote optimal shoulder positioning & postural alignment, which is something most lifters struggle with when training biceps.
Because the load is unstable & vulnerable to falling, this forces the lifter to keep the shoulders retracted & depressed throughout. Besides improving spinal mechanics this does wonders for crushing the biceps as it eliminates the possibility of the shoulders becoming overly involved in the movement.
Another noteworthy feature of this curl is its ability to optimize wrist mechanics. Many individuals lack the ability to keep the wrists locked during curls, which can ultimately produce strain on the surrounding connective tissue, tendons, & ligaments. This variation requires the lifter to lock the wrists in order to create a solid platform for the weight to rest on.
It’s a very unstable bicep curl variation particularly when using the single leg stand. Any cheating, use of momentum, swinging, or cheating will result in dumping the load. This ensures the lifter uses smooth mechanics & controlled motions ultimately inducing a significant hypertrophy stimulus to the biceps.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Weighted Dips	#6 & #7	3	5	90"-120"	8-10	2-3"

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OPTION #1

Dips are an incredible exercise for strengthening the upper body. Unfortunately, most lifters perform them incorrectly. Dips require the same technique as rows or pushups: lock spine and shoulders into proper alignment, hinge at the hips, and hollow out the core. Dorsiflexing your feet will also assist in retraction of the shoulder blades, increased irradiation, concurrent activation potentiation, and tightness throughout the body. The goal is no weak links or areas that leak energy/force. When performed properly, the dip movement is fairly compact. Going too deep on dips will compromise proper mechanics as there will no longer be centration of the glenohumeral joint.

OPTION #2

Offset Leverage Negative Tricep Skull Crusher with BANA 2:1: The offset leverage landmine allows the lifter to focus predominantly on one side & crush it with maximal intensity as the assisting arm can only provide very light partial assistance on the concentric rather than complete assistance. As a result both the eccentric & concentric phases end up being close to maximal effort rather than the concentric simply being wasted.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Kneeling Overhead Barbell Press - Reverse Bands (Bands Optional)	#8 & #9	3	6-7	90-120"	8-10	2-4"

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NOTE: Bands are optional

This is great kneeling variation of the overhead press that utilizes accommodating resistance in the form of band assistance. The bottom of the movement involves assistance however midway through the bands totally release placing 100% of the load on the musculature. Unless you have very short bands this is the best way to perform band assisted overhead presses as the kneeling version allows the ideal amount of assistance in the appropriate position while deloading the necessary portion of the lift in just the right fashion.