Plateau-Busting Shoulder Workout for Mass | Abel Albonetti
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- Опубликовано: 6 окт 2024
- Stuck in a rut on the road to bigger and better shoulders? Abel Albonetti offers a hard-hitting, high-volume workout to break the stalemate and pump up your delts!
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MuscleTech-sponsored athlete and Team Bodybuilding.com member Abel Albonetti is a huge fan of high-volume workouts designed to test your limits. He knows they help build muscle for a balanced physique and push your training intensity to new heights.
"This workout is something I do to bust through plateaus," explains Albonetti. "I don't like to use this workout every single week, because it is extremely taxing on your muscles. But if you feel like your gains are slowing, or you just want to kill your shoulders, try this workout."
If you've seen his How to Get Six-Pack Abs Using Supersets workout, you know when Albonetti says it's a killer, he's not messing around. With 11 exercises-including supersets, dropsets, and giant sets-this workout is guaranteed to destroy your shoulders.
| Dumbbell Shoulder Press |
Starting off with this exercise allows you to lift really heavy weight without using a spotter. For each of the 5 sets, increase the weight, drop the reps, and try to reach failure. Start with 12 reps, then drop to 10 for 2 sets, then 8, then 6 reps on the final set.
Perform a dropset on the final set. Grab heavy enough dumbbells to fail at 6 reps, then drop the weight by 20 percent. Immediately hit the press again until you reach failure, then drop the weight by 20 percent again. Do one last set to failure.
| Standing Barbell Press |
To target the shoulders, Albonetti performs this movement behind the neck, taking care not to go lower than his ears to avoid injury.
"I like to do this exercise standing because it involves the core," he explains. "You're working your entire body."
To add more volume to this exercise without lowering the weight, complete 5 sets of 8-10 reps, keeping your core engaged and your neck neutral.
| Lateral Raise with Upright Row |
It can be tough to isolate the shoulders during lateral raises, so Albonetti offers this tip: Lift your arms straight out, then "pour" the dumbbells out at the top so your pinkies turn upward. This engages your shoulders a little bit more by rotating the shoulder joint.
Use the same dumbbells as you move straight into the upright row. Bring your elbows up as high as you can. Squeeze at the top and pause for a second before going straight back down. With both exercises, keep your chest up and avoid using your traps to lift the weight. Complete 4 supersets of 12 reps of each exercise.
| Cable Side Raise |
For this exercise, perform 2 sets with the cables in front of your body, and 2 sets with the cables behind your body. This ensures you're hitting your shoulder from all angles.
Albonetti also recommends leaning away from the cable machine to keep tension on your shoulders throughout the whole range of motion. Shoot for 4 sets of 12-15 reps.
| Incline Reverse Fly with Face Pull |
The reverse fly does not allow you to use a lot of weight. That's OK, says Albonetti.
"You want to establish a mind-muscle connection," he explains, "which is easier to do with lighter weights and more focused movements."
Lift the weights at a wide angle.
"Too many people go straight up and involve their back more than they should," Albonetti says. "That's not what you want."
Complete 12 reps before moving on to the face pulls.
The same rules apply for the second half of this superset: Use lower weight and more focused movements to light up the rear delts.
"Make sure with the face pulls that you're getting your elbows up high, pausing at full contraction and squeezing," says Albonetti. "The point is to engage the rear delts."
Rest between each superset before hitting it again.
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This man is crazy! Your workout is bizarre. For a normal person who does not use anabolic drugs it is crazy to try to reproduce the same work. I do not like his videos.
Rafael Oxn then don't watch them 🤔
Which type of protein Is best and Doesn't Effect The Body!
Could You Tell me
For how much weeks this workout should be followed ?
I want to increase my shoulder so I need heavy weight or light
I started this workout yesterday now finally going home
I laughed
😂😂😂😂
I genuinely belly laughed 😂
U reached home or still on the way🤣🤣🤣🤣
Classic
This guy is so strong. I watched many of his videos and he always trained with high volume.
Abel, your the man. I have been doing your workouts for a month and my muscle tone and size has changed a ton. Keep making videos please.
I finished this workout yesterday. Today, I can't reach for the fridge.
Don't fool yourself
@@dungeontv143 lol
Ryan McDaniel well done 🤝🤝🤝
The guy isn't just a poster boy, he's got strength as well.
0:33 dumbell shoulder press (5 × 6-12 reps)
1:29 standing barbell press behind neck (5 × 8-10 reps)
1:58 side lateral raise (4 × 12 reps) into dumbbell upright row (4 × 12 reps)
2:46 leaning cable side raise (4 × 12-15 reps)
3:23 incline dumbbell reverse fly (4 × 12 reps) into face pull (4 × 12 reps)
4:08 Smith machine shrug (6 × 12 reps) (3 sets in front, 3 set behind)
4:58 seated side lateral raise (3 × 12 reps) into dumbbell seated front raise (3 × 12 reps) into bent over reverse fly (3 × 12 reps)
MVP
Thanks mate 🔥
Ty
Goated
These complied lists are much appreciated thank you
Did this shoulder workout and it’s very effective. Loved it!
I have been utilizing RUclips for bodybuilding content for years now... and you sir, have thee most complete workouts out of anyone I have come across. Thank you for being so consistent. You are my go to guy, and save me a lot of time searching for quality content.
gonna try this one i tried arms workout and it did wonders
Love Abel and his workouts! Always intense...just did this and it was great! 👍🏼
This was one of the best shoulder workouts I’ve done! I appreciate the info!
Did the workout,really had to push myself to finish it with good form,got an insane pump.Great workout!(switched behindn press to military press tho)
Hey abel....your last chest workout video is so good....my chest is growing.....developed inner chest.......thank you
I will definitely try this workout schedule....
Awesome man! Glad you like them!
Today was my shoulder day.
And i performed the sets and reps exactly as mentioned in the video.
It hardly took me 1.5hours.
And believe me i was still hungry of doing more exercises.
Hands down best shoulder workout I’ve ever done
Great work out, love this guy's training routine
Great workout bro I did this last weekAnd On the 9thset I felt my whole body was crying then realize now my pushing my self and I've complete all the sets very wellAnd from I will recommend this to everyone thanks bro great job keep it up
Meu treino de amanhã.
Excelente série! Abel e o melhor.
Except legs,I've been using every single one of his training in my workouts ( ultimate back is my fav ). And I've got to say,my shoulder shredded like his and no one I know has it like that hahaha thanks Abel!
Your videos are awesome man.juz tried arm workout today it's amazing.Thank you for your hard work to teach others.
Just got done doing this workout and it is extremely tough but every bit worth it
One of the best shoulder workouts on youtube 🔥🔥🔥
This guy is so strong that whenever im watching his videos he's always working out
Tried this workout today, it was awesome 🤘💪
Same
45 sets for shoulders, this is madness
he is back....I was waiting for this..gonna try this tomorrow surely...
This much volume is counter productive for a natural lifter
That's why he doesn't recommended to do this every week
@@BasicBrute you should do this at all lmao
I love these videos. They really are great. Now if I could just get my gym to be that empty 😒
this program is the best for me.Thanks
Thank you Abel. This is my fav. shoulder workout. I do it every week.
What? So u jus do shoulder everyday, u do sum else?
I think we should pick up some of these exercises out of all 11
These are a lot
I'm loving it Abel !! Looking Forward to do that tonight at the gym
Been using this and seeing great results. Don't need pre-work out good nutrition is all a guy needs
I tried this workout today’s morning, took too long but hopefully it will be effective as Abel said
11 exercises, 5 sets each lol 3.5 hours in the gym
It takes one and a half hour... I do this workout every week
@@masoodibnyasin bro that's too much to spend on shoulders. Are your shoulder bigger now tho?
@@melsoro7311 Smaller probably
@@nikolas4364 lol fat ass , u should stick ith 5 set of big mac
@@tuandino6990 lol you have never lifted a single dumbbell what are u doing here?
Been waiting a long time for Abel's Delt Workout.
Hope you liked it!
Oh yes sir,Absolutely
I love your workouts,specially your Ultimate Back Workout, its one of my Favorite exercise routine and helped me gain a huge back with great muscle definition.
Thank You
Shreyas Talpade hire tushar kapoor as personal trainer he will teach u more, aayo mayoo aaaeee ooo😁
Behind the neck military press
Injury : am I a joke?
He said keep the bar at the level of the ears
Perfect Workout session!
Worth a watch.
❤
I was waiting for this video a long time
I like these kinds of videos that just get right into the workout. Ya boy’s ADD does not help with science-y stuff
Thank you for your hard work
I see this gys'vedios are the best for develope the performance
I alwas follow his training routine
in this vedio he does not focus on front delt.
Thanks Abel.
Jeff Cavaliere from Athlean-X is cringing rn
Especially on the upright rows
I was about to say the same thing, Jeff tells me lot of these exercises are a no-go. Bodybuilding is confusing......
Bad day at the office buddy? Or did you just get out of school? Relax.....
Jeff is just trying to tell his subscribers how to train smarter..theres a million ways to build a great body
Jimmy Francis they're not called upwrong rows they're called upright rows!!!!
Nice and helpful presentation. A small talk on proper posture and method and common mistakes will also be useful
he is a beast , i use this workout for one year,before i couldnt even do a single barbell ,now after some heavy super set shoulder exercice i can still do 15 more reps shoulder barbells
This workout is no joke and dude is pretty damn strong. Shoulders will be on fire before the workout is even done.
Excellent work
You are the best bro. Thanks
Is cool to see that my shoulder workout looks fairly the same, with exercises and intensity. Thanks for showing different variations aswel, and btw this workout is fairly doable within a 1.5h timelimit.
So I tried this after adding a cannabis cookie to my morning shake it made me more focused definitely going to be using it more with workouts I smashed this out in 1 hour 30 mins an amazing workout just what I needed
Mee too ... and I have a bad shoulder but everything went good ... shoulders are on swole right now
1.5 hrs is about the right amount of time for me too.
Should I follow this workout routine every week ?
Today is shoulder day 💪🏿
I hav been doing this work every week frm the past 2monts...have to tel...it has got me very good results and my shoulders strength and growth increases after every work out...it takes me 1 and half hour max...
But can we do this regularly...?i mean every week...
Thank u for this wonderful workout...and i even follow ur other body parts work out too...and has got me very good results..
Just hav good protien food after work out for recovery and growth...😄
Got my workout sorted for tomorrow. 👍🏽
Shout out to Abel the workouts are awesome
Abel is beast
Abel is a great Athlet!
Love all of his workouts, exercises with sets and reps incorporated! Only issue I feel there is always way too much volume and I always drop the last exercise when doing his workouts!
Thanks Abel
This dude must never leave the gym.
Man awesome workout, my shoulders are on fire.
Thank you :)
I was like bearing some kind of 100 kgs on my shoulders after this workout...liked it🤛🏻🤛🏻🤛🏻
Thanks u so much abel albonetti you r the great person
I will give it a try today 💪
How can I make my delts big and fully round?
How long should I work?
How many sets and reps for the compounds and isolations to grow my delts? How to avoid over activation of triceps when pressing and over activation of traps?
How to get a wide shoulder?
Thanks for helping us. Hope you make read this and help me
Incoming “Jeff Cavalier said this is bad” comments.
Maybe for once listen to your body. Nearly all the exercises he criticised were used by the silver era bodybuilders who had amazing physiques.
Look at them now. Preserving muscle functionality is what keeps your longevity. If you wanna be stuck picking yellow rubber dumbells in your 40s and 50s, go ahead.
Like do even lift ..bro ....like all these bodybuilders used anoblics . Which boosted they're recovery timing and I'm not gonna say anything ..do what you wanna do ...but don't come to jeff when you injure your shoulders .
lets not promote behind the neck presses
Michael Lee and upright rows
Kirk Vista i find upright rows fine but newbies tend to injure themselves from behind the neck presses.
hey ı find it out from jeff cavailere (athlethean-x) that this is against our anatomy (behind the neck presses).Instead he encouraged people to do arnold press.
Behind the neck presses were good enough for arnold so they’re good enough for me
Drop me out of both of those... upright rows my wrist clunks mid-movement and this is a classic exercise for impingement injuries (bringing elbows high wears away till one day you pay a visit to Snap City in some peoples experience) as a young'un I loved that exercise but not anymore. Also in what world is it a natural movement to press anything behind the head? The seated dumbell press allowed the weight to be at the body's centreline which seems ideal, and standing overhead press the weight arcs back to mid-line as it clears your head...that seems adequate. Anything behind the head (pull down or press) places the shoulders in a very weird position IMO.
Hey man this is insane. How much time to you need to do ALL of these exercises accounting for more people in the gym ?
wish me luck doing this and supersetting with my bicep workout
This is enough for one month thank's
Amazing thing today is my shoulder' day . i saw this before go to gym
Thank you ! Comrade !!!
This is going to be my go next shoulder day i. e. TODAY 🤘🏻
Best workout ever
4 years ago I'm watching Abel Albonetti because of his videos I got the perfect physique
omg, I was just looking for a random shoulder workout, turns out this is the workout that made my shoulders start showing, db seated presses are now my favourite workout because of this.
that second workout I don't do, my neck can't take behind the back crap, I'd rather use a smith, not a fan of neck injuries
Payday comes strong and heavy buddy
Bless you.
Abel You have super pysique friend ,I will definitely try all superset drop set
I started this workout in 2018, I'm about to return home today
To the people saying that this is too much volume and that it is too long of a workout:
I would agree that 2 hour workouts are not ideal or efficient for natural bodybuilders, but I think that this workout or any workout with a similar amount of volume can be excellent for (advanced) natural bodybuilders. You just need to keep the intensity very high, and rest time minimal throughout the workout in order to get through a lot of exercises in a short amount of time. My typical shoulder day is very similar to this (10 exercises, almost everything supersetted) and it rarely takes me over an hour.
Thanks Abel for your help you are great 👍 trainer
Thanks
Finally someone who dosen,t throw down the weights after workout.
i am from pakistan i follow your workout but really very very difficult because beginner but i try this thank you sir
too good... very technical workout for shoulder...Nice video i like it...👍👌
Gotta move fast! This is brutal. Half way though and my shoulders are all ready toast!
Abel is awesome
I just love this guy!
Funny how some of these popular exercises have been shown to potentially cause injuries to the shoulder due to internal rotation. Explains why its common for bodybuilders to have shoulder issues.
Sir lam great fan of you ........l watch everyday your class I learned some lesson
i follow abel albonetti's workouts they are sick i am sore for 3-5 days every time i do these i just drop my sets to 3 instead of 5 as i am just a beginner but these workouts give you real results guys just try these workouts
Good work out for shoulders thanks amigo
Very Nice This Workout
Good job.
your videos are best.. Abel...i love it....i wanna know Best workouts to increase size of back.......
My schedule for the week is:
1)chest (Monday)
2)triceps (Tuesday)
3)back(Wednesday)
4) shoulders (Thursday)
5)biceps (Friday)
6) legs (Saturday)
I need suggestions from expert.please reply ASAP.
Is this schedule is good for muscle building.
Thank you.
Are you still following this? Because I follow something like this since a year ago
nice video , good explanation , thanks buddy.
it's very useful to me
This workout is a great one if you want results!