The #1 Workout That BLEW UP My Shoulders (3 Exercises)

Summary

This video shares a workout routine that significantly improved the speaker's shoulder width and strength, despite genetic limitations. It emphasizes three key exercises: behind-the-body cable lateral raises for broader shoulders, reverse cable fly with a 45° arm angle for better rear delt development, and seated dumbbell shoulder press for the front deltoids. The routine incorporates research on muscle growth, suggesting optimal muscle stretch and consistent weight progression for best results.

Takeaways

• 💪 The speaker's genetics gave them a narrow shoulder to waist ratio, but they improved their shoulder width through targeted workouts.
• 🏋️‍♂️ Three key exercises are emphasized: behind the body cable lateral raises, reverse cable flys, and seated dumbbell shoulder press.
• 🔍 The importance of proper form and the stretch position in exercises is highlighted for optimal muscle growth.
• 📈 Long muscle length training is a new research area suggesting that muscles grow better when challenged in the stretch position.
• 📊 A study found that preacher curls, which stretch the biceps, grew them 150% more than incline dumbbell curls.
• 🚫 Traditional dumbbell lateral raises may not be ideal due to their mechanical disadvantage at the top of the movement.
• 💡 Behind the body cable lateral raises are recommended for stretching the side deltoids effectively.
• 📚 A 2022 study by Daniel Plin suggests that increasing either reps or load can lead to muscle growth, offering flexibility in workout progression.
• 🔄 The rear deltoids are often underdeveloped and can be targeted with exercises that match their 45° angle fiber direction.
• 🧠 For the front deltoids, exercises like the seated dumbbell shoulder press can be modified for better alignment and less strain on the joints.
• 📅 The speaker recommends splitting these exercises across two to three workouts per week for optimal results.

Q & A

What was the speaker's initial shoulder to waist ratio?

The speaker's initial shoulder to waist ratio was 1 to 1.

What was the main issue the speaker had with their shoulders before starting the workout?

The speaker's shoulders were narrow and made them look frail and weak due to narrow clavicles.

What is the significance of the 'long muscle length training' mentioned in the script?

Long muscle length training suggests that muscles grow better when they are challenged in the stretch position, which aligns with the speaker's approach to shoulder exercises.

What is the main exercise the speaker used to target their side delts?

The main exercise used to target the side delts was behind the body cable lateral raises.

Why did the speaker choose behind the body cable lateral raises over dumbbell lateral raises?

The speaker chose behind the body cable lateral raises because they allow for better stretching of the deltoids at the bottom of the movement, which aligns with the long muscle length training research.

What is the importance of the cable height when performing behind the body cable lateral raises?

The cable height should be adjusted so that the deltoids are most challenged when they are stretched, which is at the beginning of the exercise.

What study did the speaker refer to regarding the weight and rep progression during lateral raises?

The speaker referred to a 2022 study by researcher Daniel Plink, which found no significant difference in muscle growth between increasing weight and increasing reps.

How did the speaker apply the findings of the 2022 study to their training?

The speaker applied the findings by sticking to the same weight and increasing reps each week, only increasing the weight once they could perform 15 to 20 reps with good form.

What exercise did the speaker find most effective for developing their rear delts?

The speaker found success with using a 45° arm angle during the reverse cable fly and adjusting the seat position to better match the direction of the rear delt muscle fibers.

Why did the speaker switch from standing barbell overhead presses to seated dumbbell shoulder presses?

The speaker switched due to the strain on their joints and difficulty maintaining balance with the standing barbell overhead presses.

What adjustments did the speaker make to the seated dumbbell shoulder press to better target the front delts?

The speaker adjusted the bench to reduce shoulder mobility requirements and aligned their arm path with the front delt fibers by driving their elbows inward slightly.

What is the recommended approach to performing the exercises mentioned in the script?

The recommended approach is to perform the exercises in sets and reps as outlined in the script, and to split them across two to three workouts per week.