The Most Effective Way to Build Your Shoulders (QUICKLY)
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Date: 2024-12-17
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Comments and reviews: 20
HugoCoolDude
I do have a question, you say these last few reps where he is really struggling are the only effective reps, but are there any studies that back that up
I could argue the other way around, based on Mike's arguments that actually the total amount of stimulus to a muscle counts, and so the best thing you can do is wait 2/3 minutes to start hitting it again as hard as possible. What you are describing are basically myroreps/dropsets, extending failure, but many studies point out that staying 3 reps shy of failure (rir) still works fine (at least nippard said this.
anyway, this is the second video where you hammer this point home, so I'm just curious whether this has actually been tested. i used to rest 45 seconds, now I do mostly superset and because of that my rest is longer and for me the muscle growth is much better.
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I do have a question, you say these last few reps where he is really struggling are the only effective reps, but are there any studies that back that up
I could argue the other way around, based on Mike's arguments that actually the total amount of stimulus to a muscle counts, and so the best thing you can do is wait 2/3 minutes to start hitting it again as hard as possible. What you are describing are basically myroreps/dropsets, extending failure, but many studies point out that staying 3 reps shy of failure (rir) still works fine (at least nippard said this.
anyway, this is the second video where you hammer this point home, so I'm just curious whether this has actually been tested. i used to rest 45 seconds, now I do mostly superset and because of that my rest is longer and for me the muscle growth is much better.
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markjohnson7997
Number one he’s going up way too high! You don’t want the weights to go past your ear because you’ve tear the rotator cuff! Everybody knows this especially pros! I’m surprised you do not know! You are showing people how to do that incorrectly and can cause injury to people! And number two, the elbows need to be slightly bent so you don’t Injure your elbow! You would think because you’re a physical trainer and I believe that you should have some kind of college education and taking classes about anatomy and know that going up high on A little raise is very dangerous for your shoulder and your rotator cuff! Not cool!
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Number one he’s going up way too high! You don’t want the weights to go past your ear because you’ve tear the rotator cuff! Everybody knows this especially pros! I’m surprised you do not know! You are showing people how to do that incorrectly and can cause injury to people! And number two, the elbows need to be slightly bent so you don’t Injure your elbow! You would think because you’re a physical trainer and I believe that you should have some kind of college education and taking classes about anatomy and know that going up high on A little raise is very dangerous for your shoulder and your rotator cuff! Not cool!
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JMRichard92
Hey Jeff! I began Effective Rep training two weeks ago and it's been very fun. I'm coming back from a rotator cuff injury (from sports, not gym) and it has been a good way to get back in the swing of things! I guess I have two questions (I know I'm past the two hours mark, but I'm still trying)
1- How do you know when to progress on ER weight So far, if I'm able to do the prescribed 20 reps in 3 sets or less, it's time to bump up the weight, but I have no clue if that has any merit.
2- Why 20 reps specifically I see this number coming up a lot when you talk about this type of training.
Thank you very much!
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Hey Jeff! I began Effective Rep training two weeks ago and it's been very fun. I'm coming back from a rotator cuff injury (from sports, not gym) and it has been a good way to get back in the swing of things! I guess I have two questions (I know I'm past the two hours mark, but I'm still trying)
1- How do you know when to progress on ER weight So far, if I'm able to do the prescribed 20 reps in 3 sets or less, it's time to bump up the weight, but I have no clue if that has any merit.
2- Why 20 reps specifically I see this number coming up a lot when you talk about this type of training.
Thank you very much!
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ManvasPachenko
I do 6 sets per body part, and I do them intensely with very little interval time. I can do three body parts in less than half an hour. I also use many Athlean X techniques. How do I train so quick Because my intervals are short of only 30 seconds or less, so the intensity is higher, and reps to failure comes quicker. I drop the weight as I go, so as to maintain my ability to lift/push the weight. Since Ive been training this way, my body has changed a lot, and in a very short period of time.
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I do 6 sets per body part, and I do them intensely with very little interval time. I can do three body parts in less than half an hour. I also use many Athlean X techniques. How do I train so quick Because my intervals are short of only 30 seconds or less, so the intensity is higher, and reps to failure comes quicker. I drop the weight as I go, so as to maintain my ability to lift/push the weight. Since Ive been training this way, my body has changed a lot, and in a very short period of time.
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josephacker5716
As a guy with messed up shoulders, there's no need to go above shoulder height on lateral raises. Keep the shoulder blades depressed down so the traps don't do all the work. Light, medium, and heavy resistance bands are your best friend. Rotator cuff muscles are probably more important than those show muscles (delts) in my opinion. Just been in physical therapy for two months for my shoulders, doesn't really matter how much weight I can lift for side lateral raises or shoulder press.
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As a guy with messed up shoulders, there's no need to go above shoulder height on lateral raises. Keep the shoulder blades depressed down so the traps don't do all the work. Light, medium, and heavy resistance bands are your best friend. Rotator cuff muscles are probably more important than those show muscles (delts) in my opinion. Just been in physical therapy for two months for my shoulders, doesn't really matter how much weight I can lift for side lateral raises or shoulder press.
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victorsvensson7914
I use push press in the end of a set of ordinary press to squeeze out the rest of my energy and when that is not enough I use my other hand to help it up so I can squeeze out the rest of the excentric energy, so always one arm at a time, because then I do not need to use my breath for 2 arms rather than 1 arm meaning I can even by that squeeze out som more. This is a method I use in every exersise. I gain 10 kg (22lbs) muscles per year. And yeah, I do not use protein powder.
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I use push press in the end of a set of ordinary press to squeeze out the rest of my energy and when that is not enough I use my other hand to help it up so I can squeeze out the rest of the excentric energy, so always one arm at a time, because then I do not need to use my breath for 2 arms rather than 1 arm meaning I can even by that squeeze out som more. This is a method I use in every exersise. I gain 10 kg (22lbs) muscles per year. And yeah, I do not use protein powder.
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ZimCrusher
In my teens we would call these pyramids. 10 reps at 20lbs, then 10 reps at 15lbs, then 10 reps at 10, 10 reps at 5.
Or we would hand the weight to our partner. Do it until you fail, then hand it over. He does it until he fails then he hands it back, until you both are doing one rep, each.
Then there was a movement for long rests in the 2010s, where it said to be better to rest for like 5 minutes between sets.
Seems the science isn't settled, yet.
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In my teens we would call these pyramids. 10 reps at 20lbs, then 10 reps at 15lbs, then 10 reps at 10, 10 reps at 5.
Or we would hand the weight to our partner. Do it until you fail, then hand it over. He does it until he fails then he hands it back, until you both are doing one rep, each.
Then there was a movement for long rests in the 2010s, where it said to be better to rest for like 5 minutes between sets.
Seems the science isn't settled, yet.
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gunnerzugg9308
Would you only do ER sets on hypertrophic exercises iIf so wouldn’t doing ER sets decrease the overall volume of that exercise which would make it less effective Im not doubting Jeff at all but isn’t one of the two things to produce muscle growth, volume, that’s why we do sets in the first place, is to get the necessary amount of volume Of course in those sets you still go to almost failure making sure the last three reps are effective reps.
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Would you only do ER sets on hypertrophic exercises iIf so wouldn’t doing ER sets decrease the overall volume of that exercise which would make it less effective Im not doubting Jeff at all but isn’t one of the two things to produce muscle growth, volume, that’s why we do sets in the first place, is to get the necessary amount of volume Of course in those sets you still go to almost failure making sure the last three reps are effective reps.
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ernestomongalo4778
I've been experimenting with ERs, and it's been working. I also leave it at one exercise per muscle because of the lack of equipment, I'm incorporating more exercises with the equipment I own, or I go to the park and bust out pull ups and push ups using the method. Now my question is, is it OK to go the distance with more time Make the workout longer A period of 30 to 45 minutes with only 1 minute up 2 in rest time in between sets
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I've been experimenting with ERs, and it's been working. I also leave it at one exercise per muscle because of the lack of equipment, I'm incorporating more exercises with the equipment I own, or I go to the park and bust out pull ups and push ups using the method. Now my question is, is it OK to go the distance with more time Make the workout longer A period of 30 to 45 minutes with only 1 minute up 2 in rest time in between sets
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designforlife704
Im 53, been and done it with size, ripped, size, ripped. used almost all techniques.
For mass youve just got to do heavy, balls to the wall, no way around it.
Rest pause is good for decent conditioning but if you're truly looking for mass, hit hose heavy ass sets.
Because of my age, recovery, goal, i do rest pause pretty much all the time. Easiest way to fatigue the muscle without fear of injury.
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Im 53, been and done it with size, ripped, size, ripped. used almost all techniques.
For mass youve just got to do heavy, balls to the wall, no way around it.
Rest pause is good for decent conditioning but if you're truly looking for mass, hit hose heavy ass sets.
Because of my age, recovery, goal, i do rest pause pretty much all the time. Easiest way to fatigue the muscle without fear of injury.
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fbr5122
Jeff, wondering how hypertrophy training and building muscle relates to athletic performance I’d love to build more muscle to look awsome but I’m more concerned with athletic performance in my case it’s racing motorcycles off road (hare scramble, hare and hound, enduro) should I follow the muscle building programs you prescribe in your videos or should I look at something else Oh and I’m damn near 50
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Jeff, wondering how hypertrophy training and building muscle relates to athletic performance I’d love to build more muscle to look awsome but I’m more concerned with athletic performance in my case it’s racing motorcycles off road (hare scramble, hare and hound, enduro) should I follow the muscle building programs you prescribe in your videos or should I look at something else Oh and I’m damn near 50
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bordenflanagan8887
Jeff thanks again but doesn’t this just turn a mechanical tension strategy for hypertrophy into a metabolite accumulation strategy The short rests are functionally the same as high reps, no If so, wouldn’t this strategy then need to be cycled eventually with a conventional mechanical tension strategy (longer rest periods to allow more reps under higher loads to accumulate micro tears)
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Jeff thanks again but doesn’t this just turn a mechanical tension strategy for hypertrophy into a metabolite accumulation strategy The short rests are functionally the same as high reps, no If so, wouldn’t this strategy then need to be cycled eventually with a conventional mechanical tension strategy (longer rest periods to allow more reps under higher loads to accumulate micro tears)
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athleanx
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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207j
I would argue that the first easyreps are not worthless as they do cause mechanical tension and stimulus. When you only rest 15 seconds between reps - the muscles are still depleted of ATP and that's why it feels hard to get more reps in. all in all - you may have more metabolic stimulus but much less mechanical stimulus as you eventually perform less reps
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I would argue that the first easyreps are not worthless as they do cause mechanical tension and stimulus. When you only rest 15 seconds between reps - the muscles are still depleted of ATP and that's why it feels hard to get more reps in. all in all - you may have more metabolic stimulus but much less mechanical stimulus as you eventually perform less reps
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athleanx
thats not how you do lateral raises
he is resting for no reason with his arms at the bottom between each rep. shoulders are literally doing ZERO work down there.
youre supposed to go up and down immediately with no rest at the bottom and also not go all the way down because there is no tension whatsoever on the shoulders if your arms just hang.
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thats not how you do lateral raises
he is resting for no reason with his arms at the bottom between each rep. shoulders are literally doing ZERO work down there.
youre supposed to go up and down immediately with no rest at the bottom and also not go all the way down because there is no tension whatsoever on the shoulders if your arms just hang.
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paulmackenzie4752
Could you go into more detail about how exactly the effective rep strategy works I'm not doubting you but my line of thinking says that you're trying to cause tears in the fibers and whether you wait for 30 seconds or 2 minutes, those tears are still there from the set you just did in doing more work on that muscle just causes more of them
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Could you go into more detail about how exactly the effective rep strategy works I'm not doubting you but my line of thinking says that you're trying to cause tears in the fibers and whether you wait for 30 seconds or 2 minutes, those tears are still there from the set you just did in doing more work on that muscle just causes more of them
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athleanx
Hey Jeff, I'm reaching out for a little help. My shoulders have always been weaker than the rest of my arms and my back, so I'm training them consistently for a few months now. It looks like I often injure myself while training delts. Do you already have any video to avoid shoulder injury If not, I request you to make one. Thanks.
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Hey Jeff, I'm reaching out for a little help. My shoulders have always been weaker than the rest of my arms and my back, so I'm training them consistently for a few months now. It looks like I often injure myself while training delts. Do you already have any video to avoid shoulder injury If not, I request you to make one. Thanks.
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athleanx
hi Athlean-X team. I was wondering, for bodyweight exercises (I have pushup in mind) would it be beneficial to mix Slow reps With Effective reps method For exemple I slow my pushup movement to get my 12 reps max and then perform the 20 ER's Or Just do the 1st ignition set of pushup to failure and then do the ER's reps
Thanks!
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hi Athlean-X team. I was wondering, for bodyweight exercises (I have pushup in mind) would it be beneficial to mix Slow reps With Effective reps method For exemple I slow my pushup movement to get my 12 reps max and then perform the 20 ER's Or Just do the 1st ignition set of pushup to failure and then do the ER's reps
Thanks!
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athleanx
Maybe this will help free up benches at the gym! I’m increasing waiting for a bench while youngster’s look at their phones, or selfying, rather than actually working out. They should listen to Jeff: crank out the reps, free up my bench and f off home to play with their video games/themselves or whatever young people do
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Maybe this will help free up benches at the gym! I’m increasing waiting for a bench while youngster’s look at their phones, or selfying, rather than actually working out. They should listen to Jeff: crank out the reps, free up my bench and f off home to play with their video games/themselves or whatever young people do
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jroark101
I’d much rather take my regular breaks so I can start the new set hard and fresh! In the last set you can implement something like this which is essentially myorep set (brief pause.
I don’t think what’s shown in the video is best for hypertrophy. It’s less volume likely and like doing cardio at the same time
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I’d much rather take my regular breaks so I can start the new set hard and fresh! In the last set you can implement something like this which is essentially myorep set (brief pause.
I don’t think what’s shown in the video is best for hypertrophy. It’s less volume likely and like doing cardio at the same time
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