How I Grew Wide Shoulders FAST!

Summary

In this video, the creator shares their tips for building massive, boulder shoulders, emphasizing the importance of developing the rear and side delts for that 3D look. They showcase their favorite exercises like cable face pulls, lateral raises, and overhead presses while stressing the value of going to failure, incorporating intensity techniques, and maintaining a proper tempo. The creator also advocates for training volume, not just focusing on front delts, and using various techniques like partial reps. The video concludes with a delicious and healthy recipe for chicken and sweet potato Thai patties, ideal for meal prep.

Takeaways

• 😀 Rear delts are crucial for developing Boulder shoulders; focus on exercises like cable face pulls and rear delt flies.
• 😀 Training rear delts requires focusing on contraction, time under tension, and controlling the movement rather than lifting heavy weights.
• 😀 Lateral raises are vital for side delts; constantly switch up your approach, using dumbbells, cables, and intensity techniques.
• 😀 Use a combination of lateral raises and upright rows to build shoulder strength and endurance.
• 😀 Incorporating high reps (12–25) helps stimulate growth in both rear and side delts, especially for muscle contraction and endurance.
• 😀 Myo-rep sets (sets with rest-pause) can take your training to the next level, forcing muscle failure and maximizing volume.
• 😀 Overhead presses should not always be the first exercise in a shoulder workout; train rear and side delts first for balanced stimulation.
• 😀 Shoulders can handle a lot of volume, so using techniques like supersets, drop sets, cheat reps, and partial reps is effective for muscle growth.
• 😀 Proper form and range of motion are key; avoid rushing through exercises and focus on controlled, full-range movements for optimal growth.
• 😀 Training the front delts, in addition to the rear and side delts, ensures overall shoulder development and gives a complete look.

Q & A

What is the main goal for building 'Boulder shoulders'?

The main goal is to develop both the side and rear delts to create a 3D look, with a focus on hard-earned, well-developed boulder shoulders.

Why is training the rear delts important, and how can it be effectively done?

Training the rear delts is crucial for overall shoulder development. The cable face pull and rear delt fly are effective exercises. These help activate the rear delts and improve shoulder balance, which contributes to the 'boulder' look.

What is the significance of high-rep training for rear delts?

High-rep training (12-25 reps) for rear delts helps in maximizing time under tension, improving the contraction, and achieving muscle growth through a sustained burn.

What is the 'DiCaprio method' for shoulder training?

The 'DiCaprio method' refers to stopping just shy of locking out the muscle during exercises like the face pull to maintain continuous tension on the muscle for better growth.

How does the 45° lateral raise technique help with shoulder development?

The 45° lateral raise helps target the delts more efficiently by keeping constant tension on the muscle throughout the movement. It prevents 'junk volume' by eliminating rest positions.

Why is it important to train to failure during shoulder workouts?

Training to failure ensures maximum muscle activation, pushing the delts beyond their typical threshold for growth. It helps achieve muscle fatigue, which is essential for hypertrophy.

What are myo-reps and how do they work for shoulder training?

Myo-reps involve performing a set to failure and then using short rest periods to perform additional reps, aiming to match the number of reps achieved in the first set. This intensity technique maximizes muscle activation and growth.

Why is pressing last in a shoulder workout more effective?

Pressing last allows the rear and side delts, already fatigued, to act as limiting factors, resulting in a more effective press and better stimulation of all three deltoid heads.

What’s the advantage of including a standing press in your shoulder routine?

The standing press is an athletic, compound movement that engages the upper back and triceps while also improving bench press strength. It helps build a stronger, more functional shoulder.

How can partial reps contribute to shoulder growth?

Partial reps help when you can no longer complete full-range reps due to fatigue. Continuing with partials ensures that the muscle stays under tension and promotes growth even after reaching failure.