The Perfect 3 Exercise Shoulder Workout for Capped Delts

Summary

In this video, John Meadows shares his strategy for building capped delts, a key component for achieving a broader shoulder look. He details three exercises: partial side laterals using heavier weights for intensity, incline dumbbell raises at 10 o'clock and 2 o'clock for better side delt isolation, and cable side laterals that emphasize contraction. With a focus on rep ranges of 20, 12-15, and 8-10 respectively, Meadows suggests performing these exercises 2-3 times per week to effectively target the side delts and enhance shoulder width.

Takeaways

• 😀 Partial side laterals help target the side delts more effectively by using a partial range of motion with heavier weights and higher reps (20 reps per set).
• 😀 The focus of partial side laterals is on keeping the arms slightly bent and moving straight out to the sides to activate the side delts.
• 😀 Incline side lateral raises target the side delts using a greater range of motion and a lighter weight (12-15 reps per set).
• 😀 To maximize the effect of incline side lateral raises, mentally connect with the side delt and flex at the top of the movement for a hard contraction.
• 😀 Cable side lateral raises provide a unique angle of resistance that activates the side delts more effectively when pulling the cable out and slightly back.
• 😀 John Meadows emphasizes the importance of flexing at the top of the cable lateral raise to ensure full side delt activation.
• 😀 A combination of the three exercises—partial side laterals, incline side lateral raises, and cable side laterals—is recommended for optimal side delt development.
• 😀 Each exercise should be done for three sets, with reps decreasing as the range of motion increases (20, 12-15, and 8-10 reps, respectively).
• 😀 To achieve the capped delt look, it’s essential to train delts multiple times a week, especially for a period of 4-6 weeks to see significant gains.
• 😀 Pressing exercises are useful for the front delts but don’t directly target the side delts, so they are not as crucial for building capped shoulders.
• 😀 This straightforward approach to training the delts prioritizes effectiveness and consistent effort over flashy or complex exercises.

Q & A

What are 'capped delts' and why are they important?

Capped delts refer to the side of the shoulder, specifically the side deltoid, which when developed, creates a wider, more aesthetically pleasing look to the shoulders. This is especially important for bodybuilders and anyone seeking to achieve a broader shoulder appearance.

Why does John Meadows suggest partial side laterals for building capped delts?

John recommends partial side laterals because they allow for heavier weights compared to full range side laterals. This helps generate more intensity and target the side deltoid effectively by pulling directly out to the side with a neutral grip.

What is the primary benefit of doing partial side laterals?

The primary benefit is the ability to lift heavier weights while targeting the side deltoid. This increases intensity and stimulates muscle growth more effectively compared to using a lighter weight in a full range of motion.

How many sets and reps should be performed for partial side laterals?

John Meadows recommends performing 3 sets of 20 reps for partial side laterals, focusing on intensity and maintaining a neutral grip while pulling straight out to the side.

Why does John Meadows use the incline bench for side raises?

Using the incline bench helps target the side deltoid through a more complete range of motion. It ensures a better contraction at the top of the movement, making the exercise more effective for building capped delts.

What rep range does John Meadows suggest for incline side raises?

John recommends performing 3 sets of 12-15 reps for incline side raises, focusing on squeezing the side deltoid at the top of the movement for maximum contraction.

What makes cable lateral raises different from traditional side laterals?

Cable lateral raises are different because they involve pulling a cable up and back across the body, allowing for a more precise contraction of the side deltoid. This range of motion isolates the side delt more effectively than traditional side laterals.

What is the importance of flexing the side deltoid at the top of the cable lateral raise?

Flexing the side deltoid at the top of the cable lateral raise ensures maximum contraction of the muscle, enhancing muscle activation and contributing to muscle growth.

How many sets and reps should be performed for cable lateral raises?

John Meadows suggests performing 3 sets of 8-10 reps for cable lateral raises, focusing on the contraction at the top and maintaining a controlled movement throughout the exercise.

How often should these exercises be performed for optimal results?

John suggests performing these exercises twice a week. For a brief period of 4-6 weeks, they can be done 3 times a week for even greater intensity and results.