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The Shoulder Workout (MOST EFFECTIVE)

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Rating: 4.5; Vote: 2

The one hundred shoulder workout requires all out effort, but the results are nothing short of incredible if you follow the shoulder exercises and protocols shown here. As always a complete shoulder workout should consist of exercises for your front delts, middle delts and rear delts. That said, even that doesn t make this workout for shoulders complete. In order to round out your delts and create boulder shoulders you need to spend more time focusing on the reps that actually matter to help you build bigger shoulders. That is what we do in this intense shoulder workout. As always, it s important to define what training intensely looks like. When asked to train to failure in this shoulders workout, you want to be sure that you are still performing something that resembles the shoulder exercise that was intended. In other words, adopting poor form in order to squeeze out another concentric repetition is not allowed. You want to stop at the point when the breakdown of form starts to either short change your range of motion or introduce compensation that could turn the shoulder exercise into a risky one. Also of importance for this 100 shoulder workout is the concept of rest pause. This means that after reaching fatigue at some point in the set of the exercise for shoulders that you re performing, you are allowed a brief rest. In this case, just 15 seconds, in order to catch your breath and let some of the burn in the shoulder muscles subside momentarily. After resuming your reps in pursuit of your effective rep count, you ideally want to be able to do at least 1-2 reps. If for some reason you are unable to perform any reps, you can either stop the set at that point and build up towards completing your goal reps the next time you perform the workout or you simply rest a little bit longer during your intervals. Speaking of effective reps, these are the ones that are commonly regarded as the most results producing that occur towards the end of any given set that require a much higher effort level in order to complete. Mind you, these do not need to happen at the point of failure but doing so ensures that you have adequately accessed the muscle fibers that are most responsible for this action and can grow bigger shoulders in the case of this shoulder workout. In a typical workout for shoulders you wind up performing the majority of reps just to get to a point where you reach a level of challenge that is an adequate stimulus for shoulder muscle growth. In this type of workout, your front delts, side delts and rear delts will be subjected to on overload capable of stimulating bigger shoulders on almost every rep. As for how to construct the 100 shoulder workout, here s what your plan will look like: DB/BB Overhead Press - Ignition Set into 20 Effective Reps on Push Press as a Rest/Pause DB Side Lateral Raises - Ignition Set into 20 Effective Reps on Static Lateral Raises as a Rest/Pause DB Hip Huggers - Ignition Set into 20 Effective Reps as a Rest/Pause Cable Stretch Front Raises - Ignition Set into 20 Effective Reps as a Rest/Pause Overhead Raise Face Pulls - Ignition Set into 20 Effective Reps on Face Pulls as a Rest/Pause All totaled, this will amount to 100 effective reps in this intense shoulder workout. If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later shoulder exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.
Date: 2022-09-25

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Comments and reviews: 14

Just_Cosm
For the Q&A: I think this seems topical for this kind of workout. I've noticed my performance drops significantly as the sets a given workout go on, for example I will do 12 pullups in the 1st set and then after a minute or so rest I can maybe do 7 and then barely 4 in the 3rd set. It's not the same in all exercises but it's most noticeable in pullups, pushups but also bench press where my set in reps will often look like 12, 10, 8, 6. Is this normal or maybe the result of overtraining, lack of sleep, just general lack of recovery etc. I train 3x a week and also do one of your challenges at the end of the week and maybe throw in one 30 min steady state cardio and that doesn't seem that much. I'm 27 btw and workout after 8 hours work in the office so maybe that drains me out a bit? Thanks!
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AJ
ATHLEAN-X Hey Jeff! With your new 100 workout series, you bring up Effective Reps. What does the science/research studies say about the efficacy of this type of training? Is this geared towards hypertrophy, strength training, endurance/conditioning, or all 3? Why the 12 reps for the ignition set? Why 20 reps (usually) for the Effective Reps set?
I've been incorporating this training methodology for my single-joint/safe compound lifts since 100 Chest Workout video and it has worked wonders! It really forces you to give it your 100%!
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Redbull
I was just thinking about shoulders at the gym last night! Jeff, ur good
I do upper body one day and legs the next with no rest day
I work too much to complicate spisific areas of my body, as a dad of 2, time is precious
Can u make a video about calories in calories out, the people need to know how junk food is bad mostly because it a lot of calories in small amounts, it s eye opening to know a small bag of dinomite Doritos are 600 calories! Those company s don t care about us at all!
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Yash
Hi Jeff
I don't know why but I think I just can't get the deadlift right. Either I lean back too much which leads to the bar touching my knees and hurting them or I lean too forward which scares me because I think I'll fall ahead. I know you've done a detailed video on desdlifts. But could you give some important tips and point out few mistakes that people generally do during a deadlift? And also how to progress through the same?
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Ralph
Hey Jeff. Whenever I try to target the delts with exercises like these (especially my side delts, I always find that my upper traps take over and do all the work.
And if I continue to crank reps I feel it more in my traps than anything else. I feel like I'm obsessed with correcting my form but it doesn't help me with my upper traps issue. Do you have any idea what I could be doing wrong? Thanks for all your free content!
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Thoreaurug
Loving this series.
Please give alternative exercises for people who don t have access to a gym, cables, or even a bench
(small apartment.
Also Jesse or camera person Thank you for showing the exercises from different angles. I would recommend more far shots to see the total body position and less close-ups of the target muscle.
Kudos Jeff for continuing to provide such excellent content.
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ATHLEAN-X
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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Jim
Jeff, I've been dealing with tennis elbow in both elbows for quite some time. Over a year. I figure the best thing to do is stop working out and let them heal. But I just can't do that. I'm 50 years old and thanks to you I'm in the best shape of my life. Do you have any suggestions on what I can do? And yes, I perform kettlebell swings 3 times a week.
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Ethan
Question for the Q&A: I remember a while back when you released a video titled 5 Things I Learned From Arnold. You ve also done a few more videos related to his training. I ve heard you mention Mike Mentzer a few times, and I was wondering if you could do a video on him and his training like the ones you ve done of Arnold?
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ImpendingSuccess
Hello Jeff,
I'm focusing on muscle esthetic and I want to make them look good, weather I'm in shirt or not. I have time to train only 3 times a day with gym, and 2 times with swimming (I sit a lot. Is that enough to achieve muscle hypertrophy or do I need to train more. If it is, how?
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Nina
Have you noticed any downsides to this approach in terms of prolonged regeneration as opposed to performing traditional sets? I was wondering whether this could maybe be a problem when it comes to incorporating your effective-reps-style workouts into a longterm training programme. Thanks in advance!
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Maricel
I have been doing your workouts for years now. I am starting to lose a lot of energy not able to do as much weight training the same volume as before. I have taken lots of rest. How can I build up my training volumes faster? Many thanks in advance
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John
Thx as always, Jeff! Great workout. I d rather emphasize my side delts than the front delts. Any suggestions on a second exercise for the side delts that would be the 4th set of 20 effective reps (in place of cable front raises?
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Kris
If I work with construction, is it necisary to have the rest day in the weekend? Or can i have it mid week. What do you think jeff? At this moment i do ppl 6 Times a week. But I enjoy the gym in the weekend cuz its mor chill.
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