How I Built 3D Shoulders (2017-2021): The Complete Guide

Summary

In this video, the speaker shares their 4-year journey of building strong, 3D shoulders, emphasizing the importance of training frequency and muscle protein synthesis. They discuss the common mistake of training shoulders once a week and recommend training each muscle group 2-3 times per week for optimal growth. The video covers essential shoulder exercises for front, side, and overall deltoid development, offering tips for improving form and intensity. The speaker encourages consistency, goal setting, and proper form, advising viewers not to jump between exercises frequently. It’s a comprehensive guide for both beginners and advanced fitness enthusiasts.

Takeaways

• 😀 Shoulders are crucial for building muscle mass and aesthetic appeal. The speaker emphasizes the importance of shoulder development for overall physique.
• 😀 Training shoulders only once a week is a common mistake. Instead, training each muscle group at least two to three times a week is recommended for better muscle growth.
• 😀 Muscle protein synthesis (MPS) lasts 36-48 hours after training, meaning you can train shoulders multiple times a week to maximize growth, as the body recovers and rebuilds muscle during this period.
• 😀 Beginners often make the mistake of focusing too much on chest and front shoulder exercises, neglecting the full range of shoulder development, including the rear delts.
• 😀 The speaker recommends training the rear delts to balance shoulder development, as front-focused exercises like bench press can lead to posture issues over time.
• 😀 The most important exercises for overall shoulder development include rear delt flys, lateral raises, and seated overhead presses, which target different parts of the shoulder for balanced growth.
• 😀 Lateral raises are key for building wide shoulders. The speaker advises using a neutral grip during the exercise for better muscle connection in the sides of the shoulders.
• 😀 For training intensity, the speaker suggests adding two to three extra drops after reaching muscle fatigue in key exercises like lateral raises.
• 😀 Seated overhead press machines are beneficial for focused technique and form, especially when avoiding momentum in the lift. However, dumbbell overhead presses can also be used when such machines aren't available.
• 😀 Consistency is crucial. The speaker emphasizes practicing the same exercises consistently with proper form and not changing exercises every few months. This allows for steady improvement in technique and muscle growth.

Q & A

What is the most important muscle group to focus on for building a more aesthetic physique?

Shoulders are the most crucial muscle group for building a more aesthetic physique, as they contribute significantly to the overall appearance of the upper body.

How often should you train your shoulders to maximize growth?

You should train your shoulders at least two to three times a week for optimal muscle growth, as this allows for muscle protein synthesis to occur effectively.

What is muscle protein synthesis and how does it relate to shoulder growth?

Muscle protein synthesis is the process through which the body repairs muscle damage using amino acids and proteins. After training your shoulders, it takes about 36-48 hours for full recovery, giving you another opportunity to stimulate growth.

What common mistake do beginners often make when training their shoulders?

One common mistake is training shoulders only once a week with full focus. This approach is less effective unless you're using performance-enhancing drugs, as the muscles need more frequent stimulation for optimal growth.

What is a better training frequency for shoulder development?

To maximize shoulder development, it's recommended to train shoulders at least two to three times per week as part of a balanced workout routine that includes other muscle groups.

Why is training frequency important for muscle growth?

Training frequency is important because it ensures your muscles are trained enough to stimulate growth without overloading them, allowing for recovery and protein synthesis between workouts.

What is the recommended approach for beginners in terms of training frequency?

Beginners should aim to train muscle groups two to three times a week. This approach provides sufficient recovery time while encouraging muscle growth.

What exercise is considered the most important for overall shoulder development?

The lateral raise is considered the most important exercise for overall shoulder development, particularly for targeting the side deltoid and creating a well-rounded shoulder look.

What are some tips for performing lateral raises effectively?

To perform lateral raises effectively, use a neutral grip (holding the dumbbell with the palm facing inward), maintain a slight bend in your elbow, and focus on controlled movement to maximize the muscle connection.

How can overdeveloping the side deltoids impact your physique?

Overdeveloping the side deltoids can create an illusion that makes the upper body appear smaller because it can make the waist appear larger in comparison.