Bodybuilding Simplified: Shoulders

Summary

This video covers everything you need to know to build stronger, well-rounded shoulders. It outlines the three essential types of exercises: overhead presses, lateral isolation movements, and rear delt exercises. The video emphasizes the importance of balancing all shoulder heads and discourages direct front delt training, as they get enough work from other pressing movements. With tips on exercise selection, rep ranges, and form, viewers learn how to structure their shoulder workouts effectively while avoiding common mistakes. A balanced approach to both pressing and isolation exercises is recommended for optimal results.

Takeaways

• 💪 To achieve bolder shoulders, include overhead press, lateral head isolation, and rear head isolation exercises.
• 🏋️‍♂️ Top overhead press recommendations are barbell, dumbbell, or machine overhead press; alternatives include bike push-up or supported handstand push-up.
• 📌 For lateral head isolation, consider lateral raises or leaning lateral raises, using dumbbells or cables.
• 🔍 To target the rear head of the shoulder, rear delt fly, face pull, and reverse pec deck are recommended.
• 🚫 Direct training of the front deltoids is not necessary as they are sufficiently stimulated by pressing movements.
• 🧍‍♂️ Neglecting rear deltoids can lead to poor posture and shoulder caving, so it's important to maintain balance between all shoulder heads.
• 🔄 Two shoulder workouts per week with heavy overhead press are sufficient for optimal results.
• 📈 Aim for 15 to 21 sets per week, focusing on isolation exercises for both the rear and lateral heads of the shoulder.
• 🔢 Use a rep range of 15 to 25 (or up to 30) for isolation exercises to maximize benefits.
• 📹 Ensure proper form in overhead press by 'pushing your head through the window', engaging glutes and core, and moving the head and torso slightly as the bar passes.
• 🤔 Don't limit yourself to one training philosophy; combine overhead press and isolation exercises for the best results.

Q & A

What are the three types of exercises recommended for a shoulder workout?

The three types of exercises recommended for a shoulder workout are an overhead press, an isolation exercise for the lateral head of the shoulder, and an isolation exercise for the rear head of the shoulder.

What are some variations of the overhead press that can be included in a shoulder workout?

Variations of the overhead press include the barbell overhead press, dumbbell overhead press, machine overhead press, bike push-up, and supported handstand push-up.

Why is it important to include an isolation exercise for the lateral head of the shoulder?

An isolation exercise for the lateral head is important to target and develop the lateral part of the shoulder muscles, which can contribute to broader shoulders.

What are some recommended exercises for targeting the rear head of the shoulder?

Recommended exercises for targeting the rear head of the shoulder include rear delt fly, face pull, and reverse pec deck.

Why might someone choose to do a leaning lateral raise over a classic lateral raise?

Some individuals might choose a leaning lateral raise over a classic lateral raise if they feel the classic lateral raise does not effectively target their lateral deltoids.

What is the stance on training the front deltoids directly according to the script?

The script suggests that direct training of the front deltoids is not necessary as they are sufficiently stimulated by pressing movements like the bench press or overhead press.

How many times per week is it recommended to perform heavy overhead presses?

It is recommended not to perform heavy overhead presses more than two times per week due to the difficulty of recovery from such exercises.

What is the recommended rep range for isolation exercises targeting the rear and lateral heads of the shoulder?

The recommended rep range for isolation exercises targeting the rear and lateral heads of the shoulder is 15 to 25 reps, with the possibility of going up to 30 reps if higher repetitions are found to be more effective.

What is the 'pushing your head through the window' technique mentioned in the script?

The 'pushing your head through the window' technique refers to moving the head and torso forward slightly as the bar passes over during an overhead press to increase power output.

Why is it advised to record your overhead press sets according to the script?

Recording your overhead press sets allows you to review and correct your form, ensuring you are performing the exercise correctly and safely.

What is the final advice given in the script regarding the approach to shoulder training?

The final advice is to do both overhead presses and isolation exercises to get the best of both worlds, and to stick with the basics that have stood the test of time.