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.