The 3 BEST Ways To Grow Massive Shoulders! | MP Shoulder Workout
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- Опубликовано: 28 сен 2024
- The Most Important Things To Help Your Shoulders Grow:
-Major Compound Lifts: Multi Joints, Big Lifts
-Target Different Parts Of The Shoulder; Anterior, Posterior, and Lateral Head
-Take Advantage of Frequency
Why You're Doing This Wrong:
-You're Focusing On Programming
-You're Focusing On The Weight
-You're Not Focusing On The Frequency
3 Exercises GUARANTEED To Grow Your Shoulders:
1) Strict Overhead Press; 8-10 Reps
-Take The Shoulders To It's Fullest Range Of Motion
-Neutral Grip
-Elbows Underneath Wrist, Lined Up With Shoulders
-Feet Shoulder Width Apart
-Solid Posture
-Squeeze Glutes
-Elbows Tucked In
-Pull Head Through The Window
-Stabalize
2) Dumbell Lateral Raise; 8-10 Reps on One Side And Vice Versa
-Grab Something You Can Hold On To
-Tilt( If You Want To): To Prevent Cheating and Raise Tension On The
Lateral Head
-Slow And Controlled Movement
-Arm Is Parallel To The Floor
-Resist On The Way Down; Eccentric Part of Motion
-Keep CONSTANT Tension
3) Dumbell Reverse Fly;
-Targeting Rear Delt; Posterior Deltoid
-Think About Flying OUT instead of flying BACK
-Start With Bench, Something to Rest Head On(If You Want To)
-Stick Out Butt
-Elbows Bent at 10 Degrees
-Separate Dumbbells as Far Apart As You Can
LEVEL OF EXERCISE:
Beginner:
-2 Sets, 8-10 Reps; All Three Exercises
Intermediate:
3 Sets, 8-10 Reps; All Three Exercises
Advanced:
4 Sets; 8-10 Reps; All Three Exercises
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3 exercises Strict / Lateral delt/ Rear delt - 2 sets - 8 to 10 reps. FREQ over week - Mon Wed Fri
Are the 10 reps here on both sets taken one to two sets before failure or?
On your suggestion here that is.
Meh, good luck growing lateral and posterior delts in the 8-10 rep range. The rep range is 12-20 reps. 2 sets? Also good luck try 8-10 sets.
@@MFK1981 did you watch the video dweebie
There isn’t necessarily a best rep range, for someone it might be 12-15 because they have more slow twitch muscle or for someone it might be 8-10 for people with more fast twitch muscle fibers
The stuff you care about starts at 5:08
Thank you
@@TheDebilu
No Problem
You should care about the start too if you really want to understand your problem
Hahaha
1.Overhead press(squeeze glutes)
2.Lateral raises with a lean
3. Reverse Fly with stable head and fly out not back
On the side delts, try leaning the opposite way. Incline the bench slightly down from a 90° angle. Lay on your side and lift. Your delts will no rest to speak of in ANY position throughout the range of motion.
thank you so much for that explanation regarding the resting period of the shoulders and not driving them to failure. I've been training my shoulders really hard because, as a boxer, you use them as shields for your chin a lot. You want them big and you want them hard as steel. However, I'll go to my boxing sessions without properly resting my shoulders, and then I won't be able to punch as hard because they are hurting. I really needed to hear this. Thanks.
I appreciate your videos, everything you say is correct and then you throw in some common mistakes wisdom that I know is true cause I’ve made them all and now know .
It's funny really, I used to have a terrible habit of 'leaning backwards' when pressing overhead. It really limited my poundages. Then one day a very grizzled old boy who had been working out his entire life just sat and watched me, laughing the whole time. After I'd finished my usual 'ugly' set he told me to come and sit down. He told me if I wanted to see what I was doing wrong all I had to do was watch two other people. One had the same problem as me, the other didn't. It was the first time I ever noticed it and ever since I've noticed EVERY SINGLE PERSON that has the 'lean backwards' problem does the exact same thing.
They look at the damned bar! As they are pressing, their eyes follow the bar. The guys that don't lean back stare straight ahead the whole time! Instant correction after doing it wrong for 10 years and never working out what the problem was, I thought I just had weak shoulders! As soon as I stopped looking at the damned bar as it went up, I stopped leaning backwards and my poundages grew quickly - as did my shoulders!
thanks for the tip it works
Information absorbed
@@franciscobocanegra5827 … Watch this video on the overhead press by Brian Alsrhue: ruclips.net/video/NGkLOEEJVME/видео.html
Great advice! 😊 thanks
You just fixed my reverse flys. I had a tendency to squeeze the shoulder blades together,
check out Seth Feroce's vids...….
Very well explained many things that I've been ignoring for decades I'll start these exercises and I will let you know how I progress
Amen brother. Shoulders are critical to the whole frame and completing the physique.
As a beginner these videos have been so helpful with my technique. Thank u so much!
Always like guys who put out videos where every sentence doesn't contain an f bomb. Excellent, informative video.
Yo Adam, "Guys's" is not a word bro
Thank you this was very good info for a beginner like myself. I have just tried the rear delt with only 5lb dumbells and now understand what you were explaining. I totally felt the rear delt even with such light weights
You rulr my brother.. i truly thank my lucky stars I found this channel
Syd Acid have you listened to the podcast ? You can download free and search topics on the app: “Mind Pump Media” .
This video aged so well with the growth of the channel
Best explanation about rear delts ever! 👍👍
why thank you for such a kind hearted compliment - very rare these days on the youtubes
These videos keep getting better and better! Thank you mind pump!
This guy is genius. Slowly explains each movement and why.. i recently just found out about this channel. Glad I did! 🙌❤️
I'm trying to build good shoulders since a long time but couldn't.. I feel this will help.. The biggest problem i had while training shoulders was that traps take over making shoulders even more narrow.. Thanks you covered this topic
I’m gonna try this for 90 days, every 3 weeks increasing by 1 set and will measure every 3 weeks.
Day 1 rear delts and front delts felt pretty good
At Great tips, Adam...you know what you are talking about. And your shoulders demonstrate that .
Thanks man for sharing. Did a great job in explaining out clearly. Will definitely apply this in my workout regimen.
Damn good advice! I was skeptical of this being just another bait video, but I am totally impressed this makes sense! Loved it
Very well explained. Correct advice.
the flying out not back tip is really good I never though about that with rear delts
No, its bad for the tendons in the shoulder. The scap naturally wants to move back to make room for the tendons.
@@johanhansson4574 So if you prefer to move elbows back closer to the torso, how much closer would you pull back?
Johan Hansson trrtytyr
Johan Hansson hey, this is interesting, do you have a source?
Snir Saar hes right about flying back and not out. Its safer for the shoulder tendon
These guys literally saving lives and they don't even know it!!!
I really like this program
You are a great teacher really clear and easy to listen to
Looked for part 2 and 3 couldn’t find it
Did you actually make a part 2 and 3 ? If so please help me find it
ruclips.net/video/dtG5MwvHvjs/видео.html
Amazing vid. Thanks for going through the steps.
Sharon Schubert That’s our goal!
Thanks for this Adam!! So grateful to have found Mind Pump!
Great video, OHP is the shit, nobody does it in my gym !
Great video, definetely gonna try it. Thanks for the content!
Hell yeah. I appreciate the workout written out. Cheers.
I have 8 lb dumbbell’s. It gives me a muscular look, real quick. Therefore, I only do a few reps and sets. I do not want to increase them (sets and reps). But I have to. Those are the only heavy-ish dumbbell’s I own. And then, there is also light dumbbell’s. I do not use those, at all. Whenever I can purchase more dumbbell’s, I will.
I am advanced. Not because I have been continuing exercising. But because I am strong. Naturally. Just as I start working out, I can get result’s quickly. As if starting to body-build. I mean, if I start focusing on strength. This is…rare. I won’t be believed by beginner’s. Thing’s that I mention happen or works for me, might not for everyone else. By the way, I am not promoting the eyebrow threading, called “Rare.”
I like this guy
Thanks for the tips!
Great video! Thank you
Like thus guy . According to this video I'm adavanced
Your right about everything you said thanks.
shoulder impingiment fix video please
So helpful man!
Quality content!!
To all the beginners watch your back please
The difference between fly back or out is so minimal! Hard to understand for most people. Is there a more simple way to explain it? Is scaption with pinky out a good substitute?
Helpful, thanks brother
Love it love it
Great video 👍🏾
DB laterals are #1
Good video dude perfectly explained thanks.
Thanks for doing this man
The rear dealt is best as a single arm with one resting on the bench.
Bro, what’s your best part? I mean they kinda show because your chest is so small, no neck, wrinkle biceps? Results have diminished
Great video, great advice
Damn wish I watched this earlier cuz I was trying to do this and my lower back was hurting a little. Now I know why
thank you these helped a lot!
Hurry up man!!! Yappin
Why do I have such poor range of motion on the reverse fly
Youre a beast. Thanks for this Video, it helps alot :)
Thank you!
perfect tip
Ok so, if we do this 3x a week , do we do this on top of our current routine ? I’m doing 3x a week full body
Thanks for correcting!
Kevin Phillips you’re welcome kev.
Question: When going for the prescribed 2 sets, do you recommend circuit style, as in exercise 1, exercise 2, exercise 3, then repeat? Or exercise 1, 2 sets, then exercise 2, 2 sets, etc.?
i would recommend you doing the 1st exercise, do the 2 set, then switch to the next exercise...
I need some advice…I have really broad shoulders for a girl and large chest…will working them out and defining my shoulders and chest help make me look thinner and less boxy? I would love to have strong shoulders and back so I look better in low cut or sleeveless tops but at the same time, I am kinda insecure about being broad shouldered for a girl anyways and don’t know if working out my shoulders will give me the opposite result of what I’m wanting.
How many days a week? Every alternate days?
Another question is, which one is more effective, Dumbbell front raise or Barbell front raise?
Barbell is harder to do without rocking body as you get heavier. Dummbells with alternating reps, one hand going up while other goes down, crossing patha in front of your face or neck, both reaching top and bottom at same time, keeps your body bslamced, prevents swaying and really let's you focus on the use of the delts directly. Just go light and do them strict. I love making my final set fail around 8-9, then immediately running the rack down the next four weights, each to failure. Absolutely blasts the delts
Head through the window and squeeze the glutes on the Strict Press is million-dollar game!
Great vid - any difference if i hit lateral delt with cable machine and rear delt with reverse pec deck? And what’s ur opinion on smith machine for shoulder press? Cheers!
can you tell me what brand name that bench is,or how to get ot
Can I use this routine on my focus session day for MAPS Black or would I be breaking down the body too much?
cable lateral raise also keeps you from cheating and you also have a constant tension
Please Let us know some diet too
Asif Syed Pork shoulder.
Wheres part 2 and 3?????
Great video
What about weight, is there a rule?
Boulder shoulders! 😆
This is awesome. One question I always run into though. If one was doing a full body routine three days a week like you guys prescribe often, do we really do this many sets each day? I ask beacuse after doing all your other compound movements, you start to fatigue or run out of time for smaller muscles like shoulders and arms. How would you incorporate shoulders into a full body routine since you already hit them with bench, rows etc doing other compound mvoements.
suggest look at load programming across your workout and rotating over 6 weeks
Press with bent wrists.
Where in the bay area is this gym you are at?
David Botello this is our gym and studio and its located in san jose on the Alameda
Big IF true
Why does the target changing rooms have better mirrors than every gym? No wonder rear delts so under developed.
Those Target changing rooms are bad ass with their 3 sides! I always feel better about my progress after trying a shirt on there, vs a home mirror🤣😎
It's the neck era now lol
Your hat is in the way
Mouth^Guard my lips Lord.
Yeah, right! At 2:05 "we talk about legs" guys never work on legs. Most guys have toothpicks, for legs.
I nid this guy on my bed haha
Those little weights for rear delta are completely useless
I wish there was less talking and more demos. What’s with all the extra talking ? I loose track of the whole idea !
Simple minded is what you just called yourself
I don’t know who isn’t thinking about big ass shoulders...otherwise good video
1. Overhead press
2. Side lateral raise
3. Bent over rear delt flyes.
You’re welcome.
No hate but my dude where are your delts lol because you forgot to put them on for this video..maybe you should actually get some growth in your delts befr putting out a video that’s just a regurgitated version of everything else out🤦🏽♂️
10 min. speech and a five minute shoulder workout lol
I hate seeing dude here doing shoulder shrugs smh! It works obviously cus u can be whipping your ass while maintaining that position u will feel your quads activate lol!
But for me, shoulder shrugs are not that sufficient as people think it is. Not a whole lot of contractions. But hey, that's me.
This guy look completely average and still doesn't have great shoulders.why is everyone thanking him he's not even lifting any weight.
Kkkkkkkkkk
Brian Russell by the same logic...should a male surgeon not perform surgery on females as he couldn’t possibly be an expert?! 😂😂
Oh gee can you just on with it without all the talk demonstrate as you talk
To much taking
Go to the point
Hard to take advice from someone who doesn’t even look like they work out.
Besides, Bro talks tooooooo much. Just demonstrate the exercises 🤦🏻♂️
Too much talk.
more talking less movement.
Why would I take advice from someone with no shoulders?
He does... Just doesn't take steroids to make them pop out unnaturally, lol.
if you need this explaining, you'll never understand. i'll give you a clue though... who do you think is better at tennis.. roger federer, or his coach?
best answer!!!!!!
Ask your mom
I used to take to heart from juiced up pros that high rep lateral raises were key for real width and size. My results from that couldn't compare when I ditched em and focused soley on heavy ohp and face pulls.
This sucks so bad. 😴
is this mgtow?
Your got no shoulders buddy 😂
Bla-bla-bla you talk to much. Get to the point