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Nothing says 'sexy female bodybuilder coming through!' like a dynamite pair of delts: Shoulder training with female bodybuilder Leonie Rose

Dec 29 Written by 
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Nothing says 'sexy female bodybuilder coming through!' like a dynamite pair of delts. And fab female bodybuilder Leonie Rose knows this is well as any woman because she has what can only be described as spectacular shoulders – big, hard, defined and sexy!

Mom-of-three Leonie knows that well-developed shoulders, far from being masculine, really help emphasise that desirable, hour-glass, X-shape.

And she recommends that any woman who wants drop-dead gorgeous delts utilises reverse pyramid (or drop set) techniques.

Leonie told realfemalebodybuilding.com: “I like changing my workout routine because it keeps my body from getting used to a program therefore recruiting different muscle fibers.

“This superset DB shoulder press is effective in allowing room for one to engage strength and endurance in the same exercise.

“One can start heavy with a five reps, drop the weight increment and increase the reps each set without resting. This allows for maximum pump and maximum burn.”

“A drop set can be up to five increments – for example 60 lbs x 5 reps, 50 lbs x 10reps, 40lbs x 12 reps, 30lbs x 15 reps and 20lbs x 20 reps.

“There will be no need to repeats this drop set again as your muscles will be toast afterwards!”

The principles of Reverse Pyramid (Drop Set) Training are:

Do warm-up sets gradually working up to around 80% of your ‘top set’ load.
Put the heaviest working set first.
Drop the weight, rest and do the second working set.
Drop the weight, rest and do the third working set.
Rest and move onto the next exercise.

Tips:

Go to failure on your ‘top-set’. For the ‘back-off’ sets, go one rep short of failure, but still push yourself REALLY HARD.
Drop the weights by 10-15% each time.
When you can reach the top of your decided rep range for a given exercise, move the weight up the next week.
Time your rest intervals and keep it strict.

Although the reverse pyramid flies in the face of the usual bodybuilding wisdom the psychology is sound - it is easier going down than up!

Try them for a month and watch those delts explode.

 

READ OUR FULL INTERVIEW AND PICS WITH LEONIE ROSE HERE

Training with Female bodybuilder Leonie Rose: Reverse Pyramid Dumbbell Press for maximum pump and maximum burn

Published in Tips From The Experts
Last modified on Sunday, 29 December 2013 17:11 Read 7255 times
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