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How to Get Bigger Shoulders (LIGHT WEIGHTS)

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Rating: 4.0; Vote: 1

If you want to know how to get bigger shoulders, you better get ready to leave your ego at the door. In this video, I-m going to show you how to make your fastest shoulder growth gains ever by opting for lighter weights rather than the heavy ones that you might be heaving around right now. Of course, heavy training should remain a part of your shoulder workout routine, but choosing to exclude what you might feel are very light weights, is what is likely holding back the size of your delts right now. Let me explain. The delts are one of those muscle groups that get a tremendous amount of assistance from other muscles in the upper body during their lifts. Take the push press or overhead press for example. Here you are not just training your deltoids but the triceps, chest, core and even legs. In an effort to move as much weight as possible, you likely use a large amount of momentum to move the weight as well. While this is an effective way to build your overall functional strength, it tends to not work so well when you move along to other (less compound) movements like the side lateral raise for instance. But even here, we usually opt for the heaviest weight that we can move from point a to point b and feel that we are working our shoulders properly. That is, until you do a rep as I show you here and realize for the first time in your life perhaps that all along you may never have been training your delt specifically. In order to place all of the work onto the shoulders, you need to eliminate the momentum generating muscles like the arms, traps and lower back. These muscle groups want so badly to kick in to generate the lift especially during the first few degrees of the movement. This is just like the front delts desire to take over the first part of the biceps curl that I covered in depth in another video. You can-t allow it to happen. If you want to get bigger shoulders you have to figure out how you are going to be able to make the deltoids do virtually all of the work during any ancillary shoulder exercise like the side delt raise. Once you get the dumbbells half way up you are going to pause. This demands that you are in control of the weights and that they are not controlling you! From here, reinitiate the lift and squeeze the shoulders as hard as you can to get the dumbbell to the top with your arm parallel to the ground. Now, lower the dumbbell half way down and repeat one more contraction to the top. Your shoulders will be on fire and you will instantly see how difficult it can be if you let your shoulders do the work rather than letting all the other muscles help as they normally do. This can be humbling but the gains in muscularity are phenomenal. Use this technique every time you train your shoulders and you not only will see better shoulder development but your top end strength on your bigger compound shoulder exercises like the push press are going to improve as well. Increase the strength on the component muscles that make up the muscles relied upon in the compound lift and that lift will go up as well. For a complete workout program that puts the science back in strength and shows you the most effective ways to maximize your gains and get the most out every single workout you do, head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Fire
I came here to see if I was right. Lighter weight, More reps=Micro Ripping +Muscle Shock simultaneously, =Growth.
I found out last week before coming to this video, that if you don't know the mechanics of your body, you miss out on CORRECT FORM when doing these exercises.
I take nothing away from this guy, just adding what has been working for me.
-Light weight +More reps=Strong Muscle foundation
-Medium weights+More reps=Stronger Muscle Foundation
-Repeating Light weight Reps &Medium Weights=Stronger Muscle Foundation
-Heavier than Medium Weight+Less reps=Solid Muscle Foundation(because by the time you get to that heavier weight, your still doing the lifting form correctly, but the heavier the weight, it's easier to lift, etc)
Micro Tearing(as I found out)= when you work out with light weight, your muscles are trying to fix themselves quickly at a faster rate. Just like when you scratch your skin or gat a cut. The body in its. Complexity is trying to repair itself quickly, etc. -Micro Tear- is a term I learned 20+ years ago and it's a secret from back when Lee Haney and the Body Builders were speaking off. Of course, Micro Tearing has its draw backs, where if you do too much thinking you won't grow muscle then you're out of the gym for weeks cause you went too fast trying to build muscle quickly.
This system works for me, and has better results for me. I see others trying to lift heavy around me when I'm doing my light weight sets, and I don't see them very often cause their slowly gaining with heavy weight and not many reps.
Best person who did the Light weight, More rep system. Bruce Lee.
Facts!
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Tech
Thanks again, Jeff! Is there any way we can cover how to handle my situation? Every time I'm lifting for a while, I get such soreness and pain in my forearms particularly on the outer part of my elbow. It's not a joint thing, but a muscular issue. It stops me from lifting for weeks every time. I've tried using lesser weights to see if it's just me overdoing it, but it still happens. Can I somehow work on stabilizing these muscles or is there anything I can do to relieve this pain through workouts? I believe where the pain is is on the brachioradialis area.
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Mike
On that sacred night when my mind passed through the glow I felt the desire desire I've never felt before longing longing on those days of pain when I when I sold my soul for love affair fortunately I seem to the haze of love and pain the softer side of man I still try to maintain but between the lot of envying heartfelt pain I give it all to have one night few men ever attain #rowl4nd99 dropped at #sandman on #davie #vancouver
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480chavo
I laugh my ass off when i see people letting their ego in to their gym plan. what i learned is your body cant read the numbers on the weights it only knows how it feels to lift the weight, im alot bigger than alot of the guys in the gym and i stay under 70lbs of weight you see them rush threw for 3 sets of 8 while im doin 4 sets of 20 with weight of 30-50lbs controled an slow. heavier isnt always better
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jamilor
One of my advantages at the gym is I have zero ego. I couldn't care less how much I'm lifting as long as my body is getting properly trained and I'm making progress. It's been so rewarding because I compare myself to myself, and the slow, steady march towards a stronger, healthier body is very satisfying in and of itself.
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jimmy5634
I wear a t-shirt to the gym with a graphic on it that makes me look like him in this video. Chicks dig it.
BTW, this technique he is demonstrating works. I never had side delts until I started doing these about six weeks ago.
I started with 8 pound dumbbells. I-m up to 12 pounders now. It really works.
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Megaloudis
I don't get it. Where is the hard part in this? I will assume that I'm doing it wrong and that's why I don't have trouble doing it multiple times. But I'm still trying to mimic what you're doing right here in the video, yet I don't feel any contraction in my deltoid muscle at all.
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Masto
I left my ego at the door and someone stole it. Damn I suck and am a horrible, shitty excuse for a human being with weak arms and chicken legs and a gut and also no worth to anyone or anything and my wee wee is a speck, but who would want it anyways. -. damn I miss my ego. -
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Gerry
LOVE IT. lighter weights been doing for years now even at 76 years old still. feel good, feel strong, thanks for ALL of your tips on ALL of your videos. stole a couple of your suggestions even though been working out and exercising for years. THANKS again, keep um coming!
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danny
Whenever I do this I feel my shoulder pop out of place as I raise my arms and pop back in as I lower them. It really doesn't hurt at all, it just feels as if the work is being taken off the muscle. I am 100% making sure to externally rotate my shoulders. Any suggestions?
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