How to get bigger shoulders (Guide for bigger more defined delts)

Summary

In this fitness-focused video, Jo discusses the importance of well-developed shoulders for a striking physique. He shares his personal experience and expertise, emphasizing the effectiveness of heavy pressing movements like the seated dumbbell shoulder press. Jo advocates for a slow negative technique to maximize muscle engagement and suggests a rep range of 4 to 10 for heavy pressing. He also covers targeted exercises for each deltoid head, including front raises with rope variation for the front delts, and various lateral raise options for the medial delts. For the often challenging rear delts, Jo recommends cable flies or reverse pec deck exercises. He stresses the importance of high rep ranges, proper form, and progressive overload for optimal shoulder development.

Takeaways

• 💪 Shoulders are a crucial part of a man's physique and can significantly impact first impressions.
• 🏋️‍♂️ Heavy pressing movements, like the seated dumbbell shoulder press, are effective for building big shoulders.
• 📉 Emphasizing a slow negative in exercises can enhance the burn and stimulate muscle growth.
• 🔄 A mix of exercises targeting different parts of the deltoids is necessary for a well-rounded shoulder development.
• 🚫 Front raises are essential despite being a lateral plane exercise, as they target the front deltoids differently than presses.
• 🔗 The rope variation for front raises provides stability and allows for a controlled negative, enhancing the exercise's effectiveness.
• 📈 Progress in shoulder exercises is incremental, and it's important to focus on consistent effort and nutrition for growth.
• 🏋️‍♀️ Lateral raises, in various forms, are fundamental for developing the medial deltoids and should be done with high reps for isolation.
• 🔙 Proper back training can reduce the need for direct rear deltoid work, as they are significantly activated during certain back exercises.
• 🔄 Rear delt exercises like cable flies and reverse pec deck are beneficial for targeting the often underdeveloped rear deltoids.
• ⏫ High frequency and intensity techniques can be particularly effective for shoulder training due to their fast recovery rate.

Q & A

What is considered one of the most defining parts of a man's physique?

The shoulders are considered one of the most defining parts of a man's physique, often being the first thing that people notice when evaluating someone's physical appearance.

Why are shoulders important in bodybuilding?

In bodybuilding, well-developed shoulders are important because they can significantly enhance the overall appearance of one's physique, contributing to an impressive and intimidating look.

What is the first exercise recommended for developing good shoulders?

The first exercise recommended for developing good shoulders is a heavy pressing movement, specifically a seated dumbbell shoulder press with the bench inclined.

What is the significance of the 3-second negative in dumbbell shoulder presses?

The 3-second negative in dumbbell shoulder presses is significant because it allows for a deeper stretch and increased time under tension, which can lead to greater muscle stimulation and growth.

What is the recommended rep range for heavy pressing movements for shoulders?

The recommended rep range for heavy pressing movements for shoulders is between 4 to 10 reps, which is beneficial for building strength and size without excessive volume.

Why are front raises considered important even after performing heavy pressing movements?

Front raises are considered important because they target the front deltoids specifically in a lateral plane movement, which is different from the multi-head stimulation provided by pressing movements.

What is the advantage of using a rope for front raises compared to dumbbells?

Using a rope for front raises provides stability and allows for a slower negative, which can increase the intensity and focus on the movement, potentially leading to a better pump and muscle activation.

What is the recommended rep range for lateral plane exercises like lateral raises?

The recommended rep range for lateral plane exercises like lateral raises is between 12 to 20 reps, which helps to build muscle endurance and definition.

Why might someone's rear delts be underdeveloped despite proper back training?

Even with proper back training, someone's rear delts might be underdeveloped if they are not engaging the muscles with enough intensity or if they are not performing exercises specifically targeting the rear delts, such as cable flies or reverse pec deck.

What are some intensity techniques that can be used to further stimulate shoulder growth?

Some intensity techniques that can be used to stimulate shoulder growth include drop sets, forced reps with a partner's help, and controlled partial reps, which can increase the time under tension and muscle fiber recruitment.

How often should one train their shoulders to take advantage of their fast recovery?

One can train their shoulders more frequently, potentially every other day, focusing on the lagging deltoid head to stimulate growth, due to the shoulders' ability to recover quickly from intense training sessions.