How I Grew Wide Shoulders FAST

Summary

In this fitness-focused video, the speaker shares their journey to develop 3D delts and the 'natty' look through a strategic workout routine. They train shoulders twice a week with a 48-hour rest period, focusing on different deltoid parts across push, pull, and arm days. The video details exercises like heavy dumbbell lateral raises with drop sets for the side delts, reverse Peg deck for the rear delts, and a modified dumbbell overhead press for the front delts, emphasizing proper form and intensity to achieve the desired results. The speaker encourages viewers to subscribe and share their interests for future content.

Takeaways

• 💪 The speaker aims to achieve the 'natty' look with wide, 3D shoulders, which they believe is a great compliment for natural lifters.
• 🏋️‍♂️ They have incorporated shoulder training into their workout routine twice a week, ensuring 48 hours of rest between sessions for recovery.
• 📝 The speaker follows a push-pull-legs and Arnold split training regimen, which allows for focused development of different muscle groups.
• 🤔 The importance of the side deltoid is emphasized for achieving a wide, superhero look, with two specific exercises recommended for development.
• 🏋️‍♀️ Heavy dumbbell lateral raises with drop sets are mentioned as highly effective for size increase in shoulders.
• 🔄 The knee height cable lateral rears are recommended to challenge the side delts at the beginning of the movement, ensuring full range development.
• 🔄 The rear deltoids are crucial for a balanced and 3D shoulder look, often neglected but targeted with reverse Peg deck exercises.
• 💡 A technique for reverse Peg deck is shared, focusing on creating a large circle motion while keeping the shoulders forward for proper engagement.
• 🚫 The front deltoids are often overdeveloped from chest training, but the speaker still recommends specific exercises for balanced development.
• 🛋️ For dumbbell overhead press, adjusting the bench to 75° and keeping slight bend in the elbows is advised to maintain tension on the front delts.
• 📈 The overall message is that selecting the right exercises, training with intensity, and proper volume can lead to significant progress in shoulder development.

Q & A

What is the main goal of the speaker in the video?

The main goal of the speaker is to share their experience and workout routine that helped them develop 3D delts or wide shoulders.

What type of workout routine does the speaker follow?

The speaker follows a push-pull-legs and Arnold split, training shoulders twice a week with 48 hours of rest between sessions.

How often does the speaker train their shoulders?

The speaker trains their shoulders twice a week, ensuring proper recovery time.

What are the three parts of the shoulder that the speaker focuses on?

The speaker focuses on the front delt, side delt, and rear delt.

What is the speaker's approach to training the side delt?

The speaker trains the side delt with heavy dumbbell lateral raises with drop sets and knee height cable lateral rears to overload the side delts in every position.

Why is the side delt considered the most important part for achieving a wide superhero look?

The side delt is considered the most important because it contributes significantly to the width of the shoulders, which is a key aspect of the superhero look.

What exercise does the speaker recommend for training the rear delt?

The speaker recommends the reverse Peg deck at the end of the pole and shoulder day for training the rear delt.

What is the key to performing the reverse Peg deck exercise correctly?

The key is to push the shoulders forward and imagine creating the biggest circle possible around you while keeping the shoulders forward.

How does the speaker approach training the front delt?

The speaker trains the front delt with dumbbell overhead press, adjusting the bench angle to 75° and keeping a slight bend in the elbows to maintain tension on the front delt.

Why is it still important to train the front delt even if it's often overdeveloped?

It's important to train the front delt to ensure balanced shoulder development and not just skip it due to its tendency to be overdeveloped from chest training.

What advice does the speaker give for those looking to build their shoulders effectively?

The speaker advises to pick the correct exercises, train with enough intensity and correct volume, and not to overcomplicate the process.

Outlines

00:00

💪 Building 3D Delts: A Natural Lifter's Journey

The speaker discusses their transformation from having narrow shoulders to achieving a 'natty' look with wide, 3D shoulders. They share their workout routine changes over the past few months, focusing on training shoulders twice a week with a 48-hour rest period in between. The speaker emphasizes the importance of a well-rounded workout that includes exercises for the front, side, and rear deltoids to achieve a balanced and impressive shoulder appearance.

🏋️‍♂️ Shoulder Training Strategy: Push, Pull, and Arms

The speaker outlines their shoulder training approach, which involves a push-pull-legs Arnold split, training shoulders on both push and pull days. They highlight the significance of the side deltoid in creating a wide 'superhero' look and explain their method of training the front and side delts on the push day, and the rear delt on the pull day. The speaker also mentions training all three parts together on the arm day.

📈 Maximizing Gains with Dumbbell Lateral Raises and Drop Sets

The speaker describes their experience with dumbbell lateral raises with drop sets as the most effective exercise for building shoulder size. They explain the importance of challenging the delts at different points in the movement and how the combination of heavy compound movements and drop sets has contributed to their progress. The speaker also introduces the knee height cable lateral rears as a complementary exercise to target the side delts throughout the full range of motion.

🔄 Targeting the Rear Delt for a 3D Shoulder Look

The speaker emphasizes the role of the rear deltoid in achieving a balanced and 3D shoulder look, which is often neglected. They describe the reverse Peg deck exercise performed at the end of the pole and shoulder day, focusing on the technique of pushing the shoulders forward and creating a large circle motion. The speaker also notes that the rear delts are indirectly trained during rows and pull-ups, which is why they don't perform many other exercises for this muscle group.

🚫 Correcting Common Mistakes in Dumbbell Overhead Press

The speaker addresses a common mistake made during the dumbbell overhead press, where improper bench angle and form can reduce the effectiveness of the exercise on the front deltoid. They recommend adjusting the bench to 75 degrees and bringing the elbows inward slightly to maintain tension on the front delt throughout the movement. The speaker simplifies the approach to shoulder training by selecting the right exercises and ensuring proper intensity and volume.

Keywords

💡Natural Lifter

A natural lifter, often abbreviated as 'natty,' refers to an individual who engages in bodybuilding or weightlifting without the use of performance-enhancing drugs. In the context of the video, the speaker takes pride in being called a 'natty,' emphasizing the authenticity of their physique achievements through dedication and hard work. The term is used to establish credibility and to connect with an audience that values natural body transformation.

💡3D Shoulders

3D shoulders refer to the aesthetic of well-developed, rounded, and voluminous shoulder muscles that appear to have depth and dimension from all angles. The video's theme revolves around achieving this look, which is considered desirable in bodybuilding and fitness circles. The speaker shares their journey and workout routine specifically aimed at developing these '3D delts,' indicating the importance of shoulder development in creating an impressive physique.

💡Workout Routine

A workout routine is a structured plan of exercises designed to achieve specific fitness goals. In the video, the speaker discusses changes they made to their workout routine to focus on shoulder development. The routine includes specific exercises and rest periods, highlighting the importance of a tailored approach to training for optimal results.

💡Push-Pull-Legs Arnold Split

The Push-Pull-Legs Arnold Split is a workout program that categorizes exercises into three groups based on muscle groups: pushing movements, pulling movements, and leg exercises. The speaker mentions this as their current training regimen, which allows them to train their shoulders twice a week, emphasizing a balanced approach to full-body development.

💡Rest

Rest in the context of fitness refers to the period of recovery between workout sessions. The script mentions giving shoulders '48 Hours of rest between each session,' which is crucial for muscle recovery and growth. Adequate rest is a key component of the speaker's shoulder development strategy, underlining the importance of allowing muscles time to repair and strengthen.

💡Deltoids

Deltoids, often shortened to 'delts,' are the muscles of the shoulder. They consist of three parts: the front, side, and rear deltoids. The video focuses on exercises targeting each of these areas to achieve a well-rounded shoulder development. The speaker's approach to training each part differently illustrates a comprehensive strategy for shoulder aesthetics.

💡Lateral Raises

Lateral raises are a type of exercise that targets the side deltoids, aiming to increase shoulder width and create the 'superhero look.' The speaker describes using heavy dumbbell lateral raises with drop sets as an effective method for building size on the shoulders, demonstrating the use of intensity and volume to stimulate muscle growth.

💡Drop Sets

Drop sets are a training technique where the weight is reduced after a set is completed to failure, allowing for additional sets with lighter weights. In the script, the speaker mentions using drop sets in their lateral raises to maximize blood flow and muscle engagement, which is a strategy for enhancing the effectiveness of the exercise.

💡Cable Lateral Rears

Cable lateral rears are an exercise variation that targets the side deltoids, but with a focus on the beginning of the movement to challenge the muscles differently. The speaker explains that this exercise helps to overload the side delts in every position, contributing to the overall 3D shoulder development.

💡Reverse Peg Deck

The reverse Peg deck is an exercise that targets the rear deltoids, helping to balance out the shoulder and contribute to the 3D look. The speaker describes the technique of pushing the shoulders forward and imagining creating a circle around the body, which is a specific method to effectively engage the rear delts.

💡Dumbbell Overhead Press

Dumbbell overhead press is an exercise that targets the front deltoids. The speaker emphasizes the importance of proper form, such as adjusting the bench angle and keeping a slight bend in the elbows, to maintain tension on the front delts and ensure the exercise's effectiveness in developing the front shoulder area.

Highlights

Compliment of being called a fake natty as a natural lifter.

Key to achieving wide 3D shoulders.

Personal struggle with not having broad shoulders.

Changes made in workout routine to build 3D delts.

Running a push-pull legs and Arnold split, training shoulders twice a week.

Ensuring 48 hours of rest between shoulder sessions.

Dividing shoulder training into front delt, side delt, and rear delt.

Training front and side delts on push day, rear delt on pull day, and all three on arm day.

Importance of side delt for wide, superhero look.

Effective exercises: heavy dumbbell lateral raises with drop sets.

Combining heavy compound movements and drop sets for maximum results.

Challenge of dumbbell lateral raises: hardest at the top, easy at the bottom.

Using knee height cable lateral raises to challenge delts at the beginning of movement.

Rear delts balance shoulder and contribute to 3D look.

Reverse pec deck for rear delts with tips for proper form.

Training rear delts during rows and pull-ups.

Front delt often overdeveloped from chest training, but still important to train.

Dumbbell overhead press for front delt with tips for proper bench angle and form.

Importance of correct exercises, intensity, and volume in training.

Encouragement to subscribe and comment for more content.

Transcripts

as we all know there's no better

compliment than being called a fake

Natty as a natural lifter but the key to

achieving that look often comes down to

having those wide 3D shoulders and you

see as someone who wasn't always blessed

with those broad

shoulders it always sucked seeing all of

these impressive physiques those

superhero bodies with their wide broad

shoulders so over the past few months

I've decided to make some changes in my

workout routine with the goal to build

those 3D delts and it worked so so in

this video I will go over exactly what I

did to grow my shoulders and earn those

[Music]

compliments but first before going over

my shoulder workout let me run you

through my week so I'm currently running

a pushpull legs and Arnold split where

I'm training shoulders twice a week and

I'm also making sure I'm giving my

shoulders 48 Hours of rest between each

session to make sure that they're

recovered so I can destroy them next

time I train them now let's get into the

fun part the shoulder training so there

are three parts to the shoulder the

front delt the side delt and the rear

delt and the way I train them is a bit

different but really simple so the way I

do it is I train my front delt and side

delt on my push day and then my rear

delt the day after on my pull day and on

my arm day I train all three parts

together and we'll start with the side

delt when it comes to building that wide

superhero look the side delt is without

a doubt the most important part which is

why I like doing these two exercises the

first one being heavy dumbell lateral

RIS

with drop sets this has been by far the

most effective way to help me put on the

most size on my shoulders just the

combination of heavy compound movements

and drop sets to pump as much blood in

the delts as possible has helped me

progress a lot more compared to just

doing three to four sets with the same

weight like I used to however the thing

about dumbbell lateral raises is that

the exercise is going to be the hardest

at the top but it's going to be easy at

the bottom because of gravity which

means only doing dumbbell lateral raises

May lead to missing out on potential

gains which brings me to the next

exercise the knee height cable lateral

rears doing it this way will challenge

the delts at the beginning of the

movement because of the tension being

the hardest at the bottom position and

these two exercises allowed me to

overload my side delts in every position

and get the most results now we move on

to the rear delt so like I said before

the side delts help you with that wide

look but the rear delts really help

balance out your shoulder and that's

what you need if you're chasing that 3D

look

and it's also by far the most neglected

part of most people's shoulders and all

I do for the rear dels is the reverse

Peg deck at the end of my pole and

shoulder day the secret to doing these

right is to push your shoulders forward

and imagine you're trying to create the

biggest circle possible around you while

keeping your shoulders forward I usually

do three sets of 10 to 12 reps to

failure when I train them and that's it

you see for the rear delts you're also

going to be targeting them while doing

rows and pull-ups which is why I don't

do much else to train them and lastly

the front delt so when it comes to

shoulders most people usually have an

overdeveloped front delt and that comes

just from mainly training chest but it's

still really important to trade them and

not just skip them and for this part I

only do one exercise and that is the

dumbbell overhead press but not the way

most people do let me explain you see

the number one thing you have to bear in

mind while doing this exercise is how

you place the bench with the bench

straight up you need to be comfortably

able to get your arms to 90° in order to

maintain proper form which most people

can do and end up pressing the waist

forward which removes most of the

tension off of the front delt so what I

recommend doing is bring the bench back

to around 75° and bring your elbows

inward slightly and push the weight up

keeping a slight Bend in your elbows to

maintain tension on the front Del and

that's it honestly it's pretty simple

and there's no need to over complicate

it all I did at the end of the day was

just pick the correct exercises and also

make sure that I'm training with enough

intensity and correct volume and it's

worked if you found this video helpful

make sure you subscribe and let me know

in the comments what you'd like to see

next love youall