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How a Skinny Guy Built BIG Shoulders!

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Rating: 4.5; Vote: 2

If you want to build big shoulders and feel that you-re too skinny to do it, you need to watch this. Here you will see how a hardgainer built bigger shoulders and be able to copy the same exact workout tips and tricks to make the same type of gains. The first important key was to make sure you not skip the overhead press when you are trying to grow bigger shoulders. This is the key compound movement for the delts and the one that is most effective for packing on size and strength to the entire shoulder girdle. That said, it is not uncommon for someone that is very skinny to lack the strength to perform the barbell version of the OHP initially. That-s ok, simply start with dumbbells. The advantages of the dumbbell overhead press are that they help you to overcome any muscle or strength imbalances that may exist between the right and left arms that often times gets hidden by the bar. They also help to teach you how to get the elbows out slightly in front of the body rather than pointed straight out to the side which can help improve the safety of the exercise for your shoulders. Finally, as mentioned, given that the barbell weighs 45 lbs, the minimum strength requirement needed to press it would be 22. 5 pounds in each hand of a dumbbell press. If you don-t have that strength just yet, start with the lighter dumbbells and build up from there. Now, when it comes to the OHP, you want to be sure that you-re not expecting huge strength increases quickly. This happens to be one of the slowest moving exercises when it comes to seeing big jumps in strength. That-s ok and to be expected. As long as you are informed about this and take your smaller jumps up in weight on the bar, you will steadily and surely build bigger shoulders just from overloading this one exercise. That said, when you do seem to plateau on this lift, the second big thing you are going to want to do is remember to include the push press in your shoulder workout as well. This shoulder exercise enables you to involve the lower body to help generate some momentum to drive the bar up when the strength of the shoulders alone isn-t enough. Soon, after a consistent use of this exercise, you-ll be able to increase your top end strict press weights from the mere exposure to the heavier weights that can-t be lifted if no push press is used in the first place. Next, you want to be sure that you are taking advantage of the stretch reflex to grow bigger shoulders. The unique thing about shoulder exercises more than any other is that you intentionally have to seek out the stretch on the exercise. None of the standardly performed exercises do a good job of placing the delts in a stretch position. Altering the way you perform your shoulder front raises and lateral raises can instantly help you to activate this reflex and do a better job recruiting the size building fibers of the delt muscles. Of all the mistakes that hardgainers and skinny guys make when they are trying to build bigger shoulders is focusing only on the front and middle head of the delts. The rear delts are possibly the most responsible for rounding out the appearance of the shoulders when viewed from the side. Not only do you want to remember to perform rear delt exercises on shoulder or push day, you want to be sure to include ones on pull day too. The seated cable row with a straight bar and the face pull are both great ways to hit this head of the delts. Finally, making sure to not only seek out heavy weights as a way to overload the shoulders in your shoulder workout but also to max out the tension on the delts is key. Things that keep continuous tension on the delts like a plate circuit finisher or exercises that drive focused tension through the delts like the one and a half lateral raise or hip hugger, are all ways to make the delts to more of the work and get them to finally respond and grow to your shoulder workout. \ If you-re looking for a step by step program for building bigger shoulders and a ripped athletic body, follow the plan that Jesse used by heading to athleanx. com via the link below and get the ATHLEAN-X Training System. Every workout and meal is laid out in a step by step fashion to make sure that there is no guesswork along the way to a new you
Date: 2022-04-22

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Comments and reviews: 10

Michael
Jeff and Jessie, you guys are awesome! Love the videos. Have to challenge you on the overhead press. I have major disk issues in my neck from a bad rear-end car collision. I'm unable to do overhead press without getting injured regardless of perfect form and appropriate weight. I've been strongly discouraged by my doctors from trying it. You've said that you cannot build big delts without overhead press. I've proved that you can build big delts without overhead press, using the other exercises you've recommended, tons of rowing and of course the sacred face pulls.
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Brandon
I'm an older lifter with a ton of old injuries unfortunately the most annoying of which for shoulders is I have 3 ruptured disc in my neck. This makes overhead pressing basically impossible since my traps pinching in often causes my right arm to go numb. The workaround I have found is a standing landmine press. I go one arm at a time and since the arms are going out in front of me I am not getting my traps pinching in on my neck. I can also really load it and cheat with my legs to force reps.
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Tom
Wow. Very impressive. I forgot what Jessie looked like when he started. I've always been a hard gainer especially now that I'm 65. I was a gymnast as a youngster, and that carried me through for many years. even to today, but I'm going to use a number of these exercises to up my delt game. Thank you Jeff, and Jessie! (and yes, I've been doing the face pulls since the first day I heard Jeff talk about it.
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Zeruiah
Off subject Jeff and Jessy but wanted to ask if you guys have anything to help with trigger finger. I've got it in both hands, right is worse than the left and it's at it's absolute worst after weightlifting for a week - then better when I'm basically forced to rest. Rinse and repeat. Looking for any help in fixing the problem without surgery. Thanks to you and the community in advance!
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Dillon
As a skinny guy I struggled to gain muscle so I stopped exercising for 3 years, ate all the bad foods I could and now my metabolism is much lower so I'm slowly getting back into workouts and I can already see much faster muscle development. However, I don't recommend this since it's an unhealthy way of growing muscle initially and my habits are still pretty bad -
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Gadi
I-ve been following (and gaining) with you guys for a long time but unfortunately had to take the last year off.
However, I am back onboard with you and WOW - Jesse, what a transformation. Very impressive and inspiring.
You two have been a great help to many at my gym for years. Keep up the great work!
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William
So Jeff, what exercise can you do instead, when you got a spinal disc prolapse. Because I've one or maybe more since I had an CT scan 10+ years ago. My doc said I shouldn't do more scans because we already know that I've disc prolapse and until I don't get numb legs it's not crucial.
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sport
Jeff all your videos are top notch. My father a PT loves your approach as well. I would love to hear/see your opinion on Wendler 5/3/1, more specifically as a safe program, effective, longevity. and what accessory lifts you would recommends for those 4 main lifts.
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onegirl131
I have a question. For exercises where one foot is placed in front of the other, and there is a pushing or pulling movement with the arms, won't that cause an imbalance on the torso? Or is it that you should alternate your feet for different sets?
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Jason
Straight up. I-ve been watching these videos for the past couple years and I feel like I-ve grown with Jesse in a way? Like a competitive thing lol. The dude has me beat, but it has been great motivation for me to get into the shape I want to be in -
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