Come with me if you want big shoulders (JOIN THE CHALLENGE!)

Summary

In this video, the creator launches a one-year shoulder challenge, aiming to build massive shoulders through a master plan focused on time-tested methods. The plan emphasizes direct work, prioritizing vertical presses and isolation movements like elevations for shoulder growth. It outlines a structured approach to increase tonnage and intensity, recommending 12 to 20 sets per week with a focus on progression and tendon health. The video provides detailed guidelines on rep ranges, set amounts, and exercise selection, tailored for both novices and intermediate lifters, with the ultimate goal of achieving healthy, impressive shoulders.

Takeaways

• 😀 The video is a call to action for building massive shoulders that are difficult to walk through doorways.
• 💪 The speaker shares a personal goal for 2023 to focus on shoulder development after de-prioritizing it for two years to focus on arm growth.
• 📈 The speaker introduces a one-year challenge for the community to grow their shoulders using time-tested methods and without gimmicks.
• 🏋️‍♂️ The plan emphasizes direct work on the shoulders, focusing on vertical presses and isolation exercises to target the muscle group effectively.
• 🔢 The metric for tracking progress is 'tonnage', which is the product of weight lifted, volume, and intensity, encouraging both strength and volume accumulation.
• 🚫 The challenge discourages extreme dieting or 'dirty bulking', focusing on healthy and sustainable progress.
• 🔄 The speaker suggests a rep range for presses between 4-8 reps and 6-12 reps, and for isolation exercises, a range of 10-15 reps.
• 📆 The plan is flexible and can be adapted to different training splits like full-body, push-pull-legs, or upper-lower splits.
• ⏰ The 'one half rule' is introduced for scheduling shoulder workouts within a training split to maximize recovery.
• 🤔 The video addresses the concern of horizontal pressing volume affecting shoulder health and performance, suggesting that proper form can mitigate risks.

Q & A

What is the main goal of the 'Master Plan' discussed in the video?

The main goal of the 'Master Plan' is to help individuals build massive shoulders through a year-long challenge focusing on time-tested methods and direct work.

Why did the speaker de-prioritize shoulder development for two years?

The speaker de-prioritized shoulder development to ensure that his arms, particularly his biceps and triceps, overpowered his shoulders, as he personally does not like a look where the shoulders are so big that they dwarf the upper arm.

What type of exercises are recommended in the 'Master Plan' for shoulder growth?

The 'Master Plan' recommends vertical presses as the primary exercises for shoulder growth, along with isolation movements or 'Elevations' that target the shoulder joints directly without putting too much stress on the system.

What is the significance of 'tonnage' in the context of the 'Master Plan'?

In the 'Master Plan', 'tonnage' refers to the absolute amount of volume done in relation to the intensity. It's used as a metric for progression, emphasizing the importance of increasing weight for the same amount of reps and maintaining technique.

How many vertical presses and isolation movements are suggested in the plan?

The plan suggests picking one to two vertical presses and two to three isolation movements for shoulder training.

What is the recommended rep range for vertical presses and isolation movements?

For vertical presses, the recommended rep range is 4 to 8, 6 to 10, or 8 to 12 reps. For isolation movements, it's suggested to go higher, with a range of 10 to 15 reps.

Why is it important to choose exercises that one enjoys and can do comfortably for the 'Master Plan'?

Choosing exercises that one enjoys and can do comfortably ensures adherence to the program over the entire year, as the challenge is long-term and requires consistent effort without leading to burnout.

How often should one train their shoulders according to the 'Master Plan'?

The 'Master Plan' recommends training shoulders three to four times per week, aiming for a total of 12 to 20 sets of shoulder work per week.

What is the 'One Half Rule' mentioned in the video and how does it apply to the 'Master Plan'?

The 'One Half Rule' suggests that if you have a split training program, you should schedule your shoulder work across half of your training days to maximize recovery. For example, in a three-day split, you would train shoulders on two of those days.

How does the speaker address the concern about horizontal pressing volume affecting shoulder health in the 'Master Plan'?

The speaker believes that horizontal pressing, when done properly and enjoyed, is not taxing on the shoulder joint and can even be beneficial. It's important to listen to one's body and adjust the volume of horizontal presses accordingly.