Find us on Facebook
Find us on Google+
Find us on Twitter
Watch our channel
Newsletter Signup
Call 07779 088 435
Become Strong & Successful with Tom Hibbert

Winning Performance Articles

Forbister Shoulder Protocol

I am a big believer in the Maxim ‘Success Leaves Clues’

Lee Forbister is a Strength athlete with the following Pressing feats of Strength:

  • 140kg x 1, 120kg x 10 Standing Behind the Neck Press
  • 160kg x 1 Strict Log (1 x Power Clean)
  • 10 x 10 Dumbbell Press (80 Degree Incline) using 50kg Dumbbells in Each Hand for every set
  • 180kg x 1, 170kg x 3, 150kg x 10 Log Push Press (1 x Clean)
  • 70kg x 6 (80 Degree Incline)

I am also lucky enough to train & have him work at my Gym in Southampton: Winning Health Solutions

So after getting some information out of him on his trade secrets, he’s agreed to let me explain a 12 week Pressing Protocol that will see your Shoulders grow in both Size & Strength…I’ve used it, and it works beautifully!

Week 1 & 2

  • A1) 80 Degree Incline Dumbbell Press: 5 sets of 10 reps, 5010
  • A2) Any Vertical Pulling Movement: 5 sets of 10 reps, 5010
  • B1) Shoulder Stabiliser Assistance Work: 2-4 x sets
  • B2) Shoulder Stabiliser Assistance Work: 2-4 x sets

Week 3 & 4

  • A1) 80 Degree Incline Dumbbell Press: 10 sets of 5 reps, 21X0
  • A2) Any Vertical Pulling Movement: 10 sets of 5 reps, 3012

Week 5 & 6

  • A1) 70 Degree Incline Dumbbell Press: 5 sets of 10 reps, 4010
  • A2) Any Vertical Pulling Movement: 5 sets of 10 reps, 4010
  • B1) Shoulder Stabiliser Assistance Work: 2-4 x sets
  • B2) Shoulder Stabiliser Assistance Work: 2-4 x sets

Week 7 & 8

  • A1) 70 Degree Incline Dumbbell Press: 10 sets of 5 reps, 22X0
  • A2) Any Vertical Pulling Movement: 10 sets of 5 reps, 3011

Week 9 & 10

  • A1) 60 Degree Incline Dumbbell Press: 5 sets of 10 reps, 3010
  • A2) Any Vertical Pulling Movement: 5 sets of 10 reps, 3010
  • B1) Shoulder Stabiliser Assistance Work: 2-4 x sets
  • B2) Shoulder Stabiliser Assistance Work: 2-4 x sets

Week 11 & 12

  • A1) 60 Degree Incline Dumbbell Press: 10 sets of 5 reps, 23X0
  • A2) Any Vertical Pulling Movement: 10 sets of 5 reps, 2011

Keys to making this Program Work

  • The 5 sets of 10 should be performed with an aneurism occurring on the 10th rep. If you don’t hit the 10, drop the weight for the next set.
  • The 10 sets of 5 is to be ramped up from the 1st to the 10th set, where another weekly aneurism is allowed to occur but not imperative. Key here is speed & intent of the concentric portion of the repetition.
  • Simplicity & Patience. This program applies a simple approach to Periodisation so be patient, don’t miss reps and you’ll reap the rewards

This is available as an Excel Sheet in my Program Design Templates