What They Don't Tell You About Getting WIDER Shoulders
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- Опубликовано: 26 июл 2024
- How to demonstrate some delicious deltoid development.
00:00 Geoff Says Hello
00:20 You CAN Get Wider
00:54 2015-2018: (VERY) Cheated Lateral Raises, Presses, Face Pulls
02:28 Mid 2018: Seated Lateral Raises
03:35 2019: Front Raises
03:44 May 2020: Cable Lateral Raises
05:40 July 2021: Lu Lateral Raises
07:05 A WORD FROM OUR SPONSORS
07:23 What About Presses?
08:18 Nov 2021: Upright Rows
09:35 March 2022: Machine Lateral Raises
10:53 July 2022: Cable Rear Delt Thingys
11:37 Volume
12:10 Big Takeaways
15:31 Consider Grabbing Your Copy of My Book, It’ll Help
Geoff's Fully Custom Training Plans and One-on-one Mentorship?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Currently on sale for $19.99, has 4.7 stars, rave reviews, enjoy!)
www.verityfit.com/product-pag...
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Geoffrey V. have a question,
when doing standing cable flys do you always keep your scap retracted and down the entire movement?
or do you only do that with your bench presses? seems that there is mixed info on this online.
thanks G. love your work!
@@BigDees19 I just move naturally for cable flys, in order to get better range of motion and contraction/stretch.
Hey Geoffrey, I just found you the other day and have been binge watching ever since. I believe you are the most humble, knowledgeable and honest fitness YTBR by far. Watching you workout is a thing of beauty. The combination of form and intensity is so obvious to see. You look great by the way. ( no homo) I would like to buy your book. I think it's sad that your cut is $4. Is there a way I could send you $40 and get your book directly. (P.S. I live in Canada.) Thank you for your knowledge and advice so far. Have a great day!
Geoffrey, I think you should do some kind of video call with NaturalGallantBodybuilding (Jason Gallant) and post it on your channel that would be so awesome to see 😃
@@GVS great thanks man for your help !!
I had 2 showers per day my entire life and I'm 6' 2. I've been watering my arms but they don't seem to be growing? What the fudge?
Bro im dying ☠️☠️☠️
You were probably using soft water. Must use hard water.
If you’re just using water from the tap your shoulders aren’t gonna be getting the nutrients they need to grow. You gotta get some mineral enriched water and use that
They need electrolytes. Try showering with Gatorade.
@@lebeccthecomputer6158 Eff that. I just bought a case of Gatorade, red Gatorade, I've heard red penetrates the muscle deeper when you pour it on. I was trying to stay natty but... pressure you know?
Man, honestly, you are walking in a fine line to getting a natty or not. Congrats dude, just your physique speaks volume about your knowledge.
If all his history math works out he bulked up in one year, that is called steroids. Does not happen from working out in that timeframe.
cope@@donaldkasper8346
Cope and seethe.@@donaldkasper8346
Bro I can’t lie I’ve been super blackpilled about shoulder width and I’ve been thinking it’s over but this video brought me back from that shit, god bless you mate
I mean, how old are you? Clavicle growth continues well into your 20's
@@bolbistraganovski5239 oh? oh fr?
It’s time to hit shoulders.
Swimming did it for me
Quit listening to tools on message boards. Life is a beautiful adventure
@@benjamindavis2475😂
From anecdotal experience: 5-8 sets of various cable lateral raises every single workout, including all rep ranges. Zero CNS fatigue with shoulders and they recover pretty much in 24 hours max. I even know of dudes who bought some dumbbells to do laterals at home every single day, they got some of the sickest shoulders i've seen.
Yep if any muscle group can be trained daily it's side and rear delts. All these little muscles like calves and forearms really do recover super quickly in most cases.
@@GVS Well I was watching RP and doctor Mike was saying you can do flys every day. I was doing flys and curls everyday. I honestly don't know if I injured the inside of my left elbow doing curls or flys but 2 months later and is still sore. Its really pissing me off.
@@lawrencereid3457 curls did that... you shouldn't do those every day, really easy to strain the connective tissue and tendons in the elbow
@@cimi93x Thankyou. I think that's what I must have done. How long does it take to get better?
@@lawrencereid3457 I find biceps and pecs take a bit longer to recover as they're exposed to a greater stretch, so I don't really agree with Mike there.
We have ourselves a New Dr Delts, fellas.
Thanks for promoting upright rows!
@@GVS is it normal for me to get a trap pump from single arm upright rows?
@@kingsleyosamade5888 I've never done those but yea probably
Snatch pressing, upright rowing, lu raises, and the chest expander have done so much for my delts. Also honorable mention to the bradford press, a great underrated movement.
Whats a chest expander
How do you use a chest expander for delts? Do you stick one handle under a sofa and then do smth like cable lat raises?
@@hydroxytriptamine3554 Chest expander pull aparts blow up your rear delts
I second the chest expander. Never in my life have I gotten rear felt dons until I bought a good one with rotating handles
I was just discussing this yesterday. Lots of lifters think that 'boulder shoulders' are something that only steroid users can get (and a big driver to take them). Shoulders are just a muscle that requires a lot of volume and effort (aka failure, partials, myo-reps) and most people just don't (halfass-ing a few lateral raises at the end of the sessions when they are tired just want to leave). Thats one reason why the shoulders seem to stand out on enhanced lifters, because its one of the muscle groups that you can really shortcut. If you want bigger shoulders, you really need to start taking the training as seriously as the rest.
If you can't get big side delts. Your technique is wrong. they are the easiest part of the shoulder to develop. Rear delta are the hardest. Most ppl are training front delts when they train side delts. Its because your technique is bad you need a lot of volume cuz there's less emphasis on the side. I always focused on technique, and never needed to do all these fancy tricks. I was doing low volume aswell, and ppl envy my shoulders. I get a lot of compliments on them
So true… Even on TRT, a minimal amount of isolation work made my shoulders blow up like crazy (they would actually start to look weird if they got any bigger in proportion to the rest of my body, so I consciously try to not train them too hard).
Nah bro just up tren
Start some boxing or kickboxing. I'm not yuge, but I've always had strong shoulders from fighting. I feel like muscle endurance is way underrated when it comes to being able to train a muscle group more extensively
@@johndejohn4662 why would lateral raises be the easiest to develop?
Doing supersets for the side delts, first lengthened bias, then shortened bias, it gives amazing pumps and have made a lot of progress. BUT, OHP is still my fav exercise to do and will never stop doing it even if it doesn’t add more size to my delts
Great points about pressing and how it’s not the end all be all/might not be best for everyone. I had small shoulders until I added lots of isolation work to side and rear delts. I never pressed more than 170lbs, but had big delts because of the side raise and face pull volume. Solid video here brotha!
170lb pressing, very impressive king
Bigger OHP trumps everything.
It sure worked for older guys in 1940 and 60s. Even before them. Pressing gives a solid look to the delts, which you can increase with laterals . No issue.
But pressing is fun, and worth it.
It might not be for everyone of course, there is no one size fits all exercise. But barbell overhead presses worked wonders for me, i even took out the isolation work because my delts are over developed. But i might just have good delt genetics
Many of us have broad shouldered ancestors, to be quite proud of.
also the thing with shoulders is, a tiny bit more muscle at the right spots can already appear as a crazy difference. i have not gained much actual width, im sure its like half an inch per side, but slimmed the waist and face down at the same time and people go like "wtf how did you get so wide shoulders" often. a lot of it is just magic of perception, how small changes can have huge impact
The two main things that helped me get wider shoulders is to work out shoulders first and to do partials when I hit failure. I learned do partials from John Meadows. Dumbbell lateral raises and bent over dumbbell rows partials are fire.
My man, you are looking huge. The amount of effort that is evident on all of your sets is inspiring
Studies have shown that standing OHP uses much more side delt than seated does.
It's not the *best* side delt exercise, but it is a good compound movement that activates the side delts more than most, aside from upright rows and face pulls.
This is what excellence looks like. A person puttin in the sweat, exploring, learning, and improving over years. Not always glamorous. But love to see the passion and dedication (not to mention the side delts).
This channel is gold!
"Volume" and "Big Takeaways" sections of the video are gold. Thank you.
Unironically I think you put out the best hypertrophy content out there. I think you're venturing into the unexplored territory of muscle building that isn't constrained by abs and Squat Bench Deadlift bullshit. You have genuinely changed my perspective of what's possible and my expectations. Keep fighting the good fight.
Also bought your book just to support you. I think you have one of the best beginner resources out there and you're a really good writer.
Appreciate that!
Pls I hope you're only talking those dumb 7 min "ab workout" vids in regards to abs.
As an ab aficionado myself, I hate to see us natties become overall displeased with the topic of ab training itself that we neglect upgrading the most coveted bodypart. Whenever I hear a guy with no abs say they don't care abs, I can't help but think they're coping deep down...
Cable lateral raises are great, i really feel it more in the mid delt than most exercises. Great vid as always
You look pretty big even in 2021 but compared to now it's like you were puny. Very inspiring!
Dude! Your transformation is amazing! Not just the shoulders man.. everything!
your shape be looking amazing my man, congrats
Cable upright row is my go to for side delts/traps. Compound movement that you can progress on.
I literally made a video on this, I’m surprised others know about how good cable upright rows are
This was great:) so informative and helpful, I’ve just recently started working out properly and started lateral raises the other week( or at least my funny looking version of lateral raises)This is such high quality info. Thank you so much and keep up the good work.
Great video as always. Like the no bs full honesty here. It is so true that most of the time it is just exercise selection, execution and your consistency stopping you from gaining
Very good points on this video!
I found gable lateral raises and its change the game. Keep up good work!
Greetings from Finland!
I started working out seriously 4 months ago. For the first 3 months literally zero growth in my side delts.
So I made some changes to my lateral raises:
I changed the starting position of the dumbells from previously touching my thighs to now about a foot away from my thighs. This eliminates the initial momentum completely.
Secondly, I started raising the elbows slightly above(about 5-10 degrees) the shoulder level.
Only 4 sets of this and my delts were sore for the first time. In just 2 weeks I started seeing some growth. After that I felt so stupid for wasting the first few months doing junk volume. On the good side I learnt the importance of quality reps from this experience.
2 weeks? How many delt involving workouts happened in that time?
@@Rydiculous i do 2xtimes per week so 4 delt workouts in 2 weeks.
You think 4 months is bad? The past fcking year ive been inconsistently training my side delts wondering why they havent grown, despite only doing 6 sets per week for them
The slightly above shoulder is godlike, how are your shoulders now
Perfect video for looking on how to grow mid delts. Thank you Geoff for another great video!
Love ur dp
Those velcro wrist/ankle attachments used on a cable stack for lat raises work great. Something about not having to hold onto anything and just lifting your arm straight to the side really isolates the side delt.
just bought some, been thinking about it for a while but youve convinced me 👍
Hey man, just recently found your channel. You put out really awesome content. Thanks for that. All love
Definitely have been loving upright rows recently. I started doing them seriously a few months back after I saw Bald Omni-Man do a video on them. Like he said in that video, and like you said, the key really is to allow a little bit of natural body english to guide the movement. Another big one for me has been variety. I currently do them about 5 days a week (trying the nucleus overload principle that NH is always harping on about, its been working) and even with just a straight barbell the amount of variety in terms of joint stress that you can get through just adjusting grip width a few fingers in and out is a game changer.
I think they get a bad rap because most people do then uber robotic, straight up and down and with a really close grip on a curl bar all the time.
I actually used to do them years back when I started lifting and stopped when Athleanx taught me "better"
I love your humorous knowledgeable ironic style of humor and personality and delivery hahaha. This was brilliant!
Lu raises are blowing up my shoulders and upper traps! Great exercise
Love your channel man keep it going 💪🏼
Solid stuff and I appreciate the humor. Thanks!
You look bigger! Looking forward to your new book!
Super helpful video mate. Really interesting
Thanks for what you do, great information and entertaining too 👍
I do 4 sets of single handed cable Lat raises twice a week on my “push” day.
I do 4 sets of cable rear delt crossovers 2 a week on my pull days.
They’re the only two strict iso delt work I do.
Both in the 12-15 rep range 1/0RIR.
I don’t do front raises as I’m not lagging there, and get my work in from presses.
I’m natural and I have reasonably capped delts.
Perfection
For me, it's all about cable lateral raises (with the cable setup at the same height as your hand, to have a better stretch. You can also use some cuffs, as i do personally) and cable rear delts (same here, cable at the height of your shoulder). I completely removed every OHP movements and i saw better gains!
I have a feeling your channel will blow up. You have really good content. Cheers and good luck to you!🤙
I know you said before you're not able to help us with our length, but at least your helping with girth, much appreciated
This video is awesome man 👍🏿
I love it when RUclipsrs welcome me to the video, makes me feel so welcome 🤗
Great stuff. Thanks 👍🏼
Solid points about the arm position. I do my dumbbell later raises now more in a Y motion in front of me instead of purely to the side. I feel them A LOT more now.
Why not raise from many angles rather than just a few?
@@elweewutroone I find it redundant with pressing movements as well. I do still have a standard raise and a Y raise in my program
Dumbell Upright Rows and Single Arm DB Upright Rows are a great side delt builder and I 70 percent of the time I do 15 reps or more. They've built the majority of my shoulder size with no pain. Great Video!
Respect bro, big ups for the tips
Great video dude!
Very helpful Geoff, just getting into lateral raises after realising that OHP was not doing the job I had hoped, still love OHP though especially as a neck builder.
I can really recommend doing the cable lateral raises kneeling, to be even stricter and have even more of the weighted stretch because your angle of pull is perpendicular to the resistance
Awesome video, is there an ultimate guide to big shoulders or other muscle groups video coming sometime? They're so helpful
Anecdotally, I've responded best to just going nuts on the overhead pressing movements - I have a heavy and a volume OHP day plus a bench day and other shoulder and pressing accessories, and I progressively overload the movements. Dumbbell presses specifically I feel light up my shoulders the most. Maybe not the most efficient in terms of pure hypertrophy, but its worked for me as I enjoy "strongman" style training.
In regards to your upright rows section, I've found success with doing a few strict, heavier sets of 6-10 reps at the end of a workout to burn out - not a huge fan of them otherwise.
Nice video man!
the storing water argument made me decide that today ill do 10 sets of lateral raises. I love water so much, I just need this
Butterfly lateral raises with dumbbells are some of my favorite shoulder exercises at the moment. Smashed too many fingers doing Lu raise with change plates. Ouch 🤣
Did a ton of upright rows when I was younger. I haven't quite found the position yet that's super comfortable but I think I'll find it eventually. Rear delt flies on the pec deck are really good, too. I also get a pretty sick rear delt pump on the hammer strength low row (and it feels like it hits my triceps a bit too).
Wow, just discovered your channel, great videos, liked and subscribed
as someone who doesn't lift for bodybuilding reasons but is interested in bodybuilding, I've been loving your content! I prefer the powerlifting approach - I want to get my weightlifting numbers up more than anything.
However I like to look good so I do hypertrophy blocks for 6 weeks after 12 weeks of strength devotion. Great advice here. Lateral delts are the most important aesthetic muscle there is.
I do holds with dumbbells and slow negatives mixed with regular reps, kicks my ass. I’ve always loved shoulder training. I use to have crappy shoulders but I spent so much time focusing on them and it helps especially rear delt training
I've recently incorporated Lu Raises and I love them.
Lu raises are the bomb for shoulder and upper trap development.
My man’s clearly been watching the NH ab videos let’s go GVS looking good bro
You probably won't see this, but what you said about theb "dimple" is so true. I recently started douing dumbbell y raises and I found that when I got that "dimple", i got the most side delt activation
Cuban press... game changer. My shoulders have always grown fast, with heavy presses, but age has hit me and pressing overhead while also benching heavy adds too much fatigue to my shoulder joints and forearms... so my shoulders have been stagnant for the past year... added Cuban press 2 months ago and wow... started with 20s now up to 55s... best full shoulder pump I have ever had.
New to the channel really enjoy your vids bro
Honestly just finding more and more value to the 8-12 rep range for loads of movements. And yeah, for delt stuff you might as well go to failure - that shoulder soreness is a nice feeling.
Would really love to try that cable cross over setup but until I get myself to a real gym I'll just have to make do with bent over reverse flyes
Legend. Great video.
i started doing powell raises for my shoulders and they have quickly became my favorite. along with seated pin press ohp with fat grips
Upright Rows are underrated, superset side laterals with upright rows and enjoy the suck.
I love seeing the before pictures - it shows that you really know how to put on muscle; you didn't just fall out of the womb with muscle, and you didn't start with a large frame.
thank you so much i really needed this video
Good vid thanks! I've done alot of Oympic auxiliary lifts in last couple years. Ive always loved the Snatch grip OHP or 'Klokov'. Originally I thought it would blast my side Delts. It does work Side Delts, as you mention and really to do any heavy weight the first mover has to be mid n lower Traps. That's what gets the bar off the back. Then ya sorta 'Catch' the bar otw down to not completely fry n impinge everything. So ya, not alot of Side Delt growth but still love them. Ime cable Side delts are the Holy Grail...
Fantastic video, and we have the similar frame (well younger you and younger me lol). I still have a long way to go but I realized my traps are getting huge whilst my shoulders are improving but at a much slower pace. Will be trying these suggestions, thank you so much! Subscribed
Great stuff G. This is my best body part but kinda stalled atm, gonna add them Lu raises to them camel shoulders torturing sessions.
Great video man! I've struggled to grow my shoulders and make progress since I got back into weight training a year and a half ago. I finally found something that seems to work for me.. all my isolation work for side and rear delts are myo reps now. It is absolutely brutal at the end of my workouts, but I find being close to failure for 5 full sets of five has really helped me finally start making progress. Also... CABLE UPRIGHT ROWS.. I cheat less with them and get much less shoulder discomfort while doing them. Plus when I'm done, my side delts are on fire
Geoffrey the legend man
Been bodybuilding for 2 years, for me using light weights , e.g 15lb for 15 reps, perfect slow form. And slowing adding weight every few months, and my shoulders started to get bigger. So light weights and perfect form
Watching your old videos and then jumping to the new ones is funny, you literally take up twice the amount of space on the camera lol.
Thanks! I'm just waiting for someone to claim the thumbnail is photoshop like a lot of fitness RUclipsrs have to do.
Jeremy either side delt thumbnail
@@GVSThat’s not you, it’s a body double😜
Nice shorts on a seated laterals example.😄
Holy shit. I remember watching last year, but I didn't realize your shoulders had gotten so much wider. Huge.
Extremely good video
Arnold press, lateral & Y raises plus pull aparts did it for me.
Many isolated lifts, and that is really the only way, since side delts are probably the most relevant muscle (in terms of aesthetics) that cannot be hit hard with compound movements.
Thank you for the great information. Some lateral raise movements cause some elbow discomfort due to elbow tendinitis. Have to use high reps and low weight for free weight laterals or stick to machines where I can take stress away from my brachial radialus. I have tried various methods to strengthen the area, but still end up with the same issues. You adjust to what the body allows and keep pushing forward.
Recently I found the cue of “pulling the weights away” instead of thinking about lifting the weight up. This has helped immensely for keeping the traps out of it
Thanks man just tried it helps alot
@@himanshusingh3933 Also avoid going above parallel. The traps WILL get involved if you lift above parallel. The original comment kind of eluded to that, but I figured I’d make it a little more clear!
@@soonerborn7603 thanks😁
Crazy to me that your lateral raise form was ever that sloppy. You’ve clearly learned a lot since then!
I've found that pressing is absolutely essential for my shoulders. I don't need to do a ton of pressing volume, I've found success with as little as 2 sets per week on shoulder presses. If I do NO pressing, it doesn't matter what other isolation work I do for my shoulders, at best they'll just stay the same size. The isolation work makes all the difference when done in conjunction with pressing for me, even if the pressing is super low volume. With no pressing and just isolation work, I just don't see any results at all.
Since everyone is dying to know, I like the setup of a seal row but do semi pronated rear delt flys on a slight incline (figured leaving any sort of comment helps the channel).
Excellent video as usual Geo. I'll be purchasing the book shortly
Keep making those sweet gains!
Imho the key to any lateral raise is queueing yourself to lift with your elbow. Trying to hinge at the shoulder joint can get your traps involved but thinking about raising your elbow will keep you strict in all the right ways.
Some great points here. Thank you for this informative video.
FYI "The side delt is not a big muscle." Believe it or not, it's bigger than most people think. In fact, all three heads of the delts together make up the largest muscle of your entire upper body by volume! Yup, the delts are even bigger than your pecs, traps, or lats! Crazy, right? (Technically there are 7 divisions to the delts- two in the front, three in the middle, and four to the rear).
Keep up the great work.
Very good video.
Bought SWEAT, love it! When your new book will be released? Literally can't wait dude :D
Glad you're excited! Probably a month or two.
I am training every single day
Have been since the first lockdown
I alternate the variations so I’m hitting different muscles
Push/pull every other day
One thing I’ve noticed is if you change the overhead press variation every other day as well as the variations of lateral raises and rear deltoid Work Focus on high repetitions and a variety of failure and beyond methods your progress shoots through the roof
Strangely, you get in direct work on side and rear heads on Pull days
I always feel isometric tension on side head doing snatch grip deadlifts
My shoulders are better than they’ve ever been one major thing is two sets of face Pulls with varying rep Ranges at the end of your workout every day
I really think less intensity and more frequency on volume get it done better
I always wondered why I had that delt dimple. (storing water lol)
Glad to know that's a sign of good form
Great video! To me, my shoulders responded well to 3 sets of lateral raises to failure everyday, low weight and open scapulas/lats don't know how to say it, but if you open your scapula during the movement, your traps are not allowed to move, so all the load goes to your shoulder. I also do reverse crucifixes on machine, but with my elbows pointing down, I feel my lateral delt more activated than rear delts this way. The difference in my shoulders width was tremendous after months doing this (and eating right).
Thank you so much!
Best channel
I feel like delt movements are so enjoyable and rewarding that it's hard not to grow if you're doing them most workouts.
3 months into recovering from a shoulder dislocation... Sad to think I'll never be able to train delts like I used to.
I like mixing seated and controlled side lateral raises, cable lateral raises (single arm), bent over cable rear delt flyes (single arm), upright rows, and seated DB presses in the 12-25 rep range. Then rotate every 6-8 weeks. Maybe add some Lu raises and barbell swings behind the back in a meso.
Good video 👌
The burn at 12:56 was awesome. thanks for the lol!