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zakruti.com » Sport, fitness, workout » Jeremy Ethier
The #1 Workout That BLEW UP My Shoulders (3 Exercises)

The #1 Workout That BLEW UP My Shoulders (3 Exercises)

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Rating: 4.5; Vote: 2
Wondering how to grow your shoulders? Today I want to share the #1 shoulder workout that absolutely blew up my delts. My Filipino genetics blessed me with a 1: 1 shoulder-to-waist ratio and narrow clavicles that made me look frail and weak. But I refused to let my genetics define me. This past year, my shoulders are wider, broader, and fuller than they ve ever been. I followed a simple, science-based shoulders workout that s worked better than anything I ve tried in the past. There are only 3 shoulder exercises (including the crowd fav, lateral raises) in this shoulders workout, but proper form is crucial, so pay attention. First up in our shoulder workout, the side delts. This is the part of the shoulders that broadens your frame and is where I put most of my effort. Now in the past, in my delts workout, I d always just do your typical dumbbell lateral raises. But there s an exciting new area of research called long muscle length training that suggests muscles tend to grow better if they re challenged in the stretched position. But the thing about dumbbell lateral raises is they re easiest at the bottom when the delt is fully stretched and hardest at the top when the delt is fully contracted. The opposite of what we want. So I chose behind-the-body cable lateral raises for my delts workout to target my side delts instead. This is where I stand in front and to the side, so my side delt is now stretched behind me. Make sure the cable is 2-3 notches from the bottom so it challenges your delts the most when it s stretched. A crucial progressive overload tip: I d start around 10 reps per set, and only once I was able to do at least 15-20 reps per set with good form did I increase the weight. This way, I still made gains by increasing my reps, and then once I did make that jump in weight, I was ready for it. So the side delts create width, but the rear delts help balance out the shoulder and give it that 3D look. But it s by far the most underdeveloped part of most people s shoulders. We know that muscles are best grown if the arm path of the exercise matches the direction of the muscle s fibers. In the case of the rear delts, they run at about a 45-degree angle. What I found to be the most successful of all the shoulder exercises with was using this 45-degree arm angle during the reverse cable fly, but with a few steps back from the cable to make it more difficult near the beginning of the exercise when the rear delts are more stretched. But you could apply this to the reverse pec deck as well. Move the seat up high and instead of sitting right up against the pad, scoot your butt back and lean your chest into the pad. This way, your arm angle will now line up better with rear delts. And if you don t have access to cables or machines for your delts workout, you can do an incline dumbbell row with your arms kept at that 45-degree angle. In all of these exercises, though, to prevent your mid-back muscles from taking over, don t squeeze your shoulder blades together. Push your arms forward to open up your shoulder blades, and keep them that way as you pull your elbows back. Lastly, we'll tackle the front delts in our shoulders workout. Now in the past, I d always do standing barbell overhead presses. But they just really started beating up my joints, and it was always a struggle to stay balanced. So I switched this out for a more stable and smoother exercise on the joints, the seated dumbbell shoulder press. But not the way most people do it. Instead, you ll want to try to bring the bench back about 1-2 notches, and as you can see, it ll require far less shoulder mobility. Once you re set-up, line up your arm with the front delt fibers by driving your elbows inwards slightly with your palms facing in. Then, press the weight over your shoulders and return back to this starting position after each rep. You now know how to grow your shoulders! Here are the 3 exercises with the reps, sets, alternatives, and how often to perform them. Seated dumbbell shoulder press 3 sets x 6-10 reps, 1x/week Alternative machine shoulder press Behind body cable lateral raise 3-4 sets x 10-20 reps, 2-3x/week Alternative dumbbell lateral raise (with partials at end) Reverse cable fly 3 sets x 10-15 reps, 1-2x/week Alternative reverse pec deck, incline dumbbell rear delt row You could do this as a workout on its own, but I d recommend splitting these exercises up into 2-3 of your workouts throughout the week. Research is always evolving. I may end up being wrong about all of this in a few years' time, but I will do my best to keep you guys updated with the latest science. So far, though, the research is promising, and it seems like it s working.
Date: 2023-11-19

Comments and reviews: 20


Multiple things don't make sense in the Exercise #1 section (from 0: 30 until 3: 49):
- The (behind the body) lateral cable raise has the same issue he identifies with the dumbell lateral raise -- namely, that it gets harder the more the muscle contracts, and that it's the easiest at the bottom. It's obviously the easiest when the cable is not even stretched. Even with his fix of putting the cable anchor a bit higher, the cable is still less stretched when hand is down than when you're at the peak of the lateral raise.
If you lift the cable anchor even more (e. g. to shoulder height, you're not even doing the raise, you start to get into a pushdown.
- Regarding the studies he gives on long muscle length training, it's questionable how applicable those study results are to this, since those are all done on exercises where in the default setting the hardest part already is when the muscle is stretched (and the change is just in further flexing with a changed body posture) -- this is qualitatively different than the exercise in this video.
- Confusing the effects of drop-sets with this long muscle length stuff (at around 2: 10.
- The results of the study discussed by its author at 2: 38 has essentially nothing to do with the exercise regime proposed by Jeremy immediately after the study discussion. It's a very low effort attempt at science-basing.
- This is not his first science-based game-changing delt video. And he always says he finally found a science-based (always emphasized and illustrated by putting on glasses and a white tank top) way to get his delts massive. But, his delts have been the same through the years. He just says they're different but it's very easy to check there's actually been very little change.
Didn't watch the other two exercises yet.
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If you started with narrow shoulders, your shoulders will always stay somewhat narrow. Let me explain why:
The side delt isn't a muscle you can grow as much strength-wise (we're talking absolute values) since lateral raises and other side delt exercises are done with far lower weights than pretty much every other exercise in the gym. You can't add 100kg to your lateral raises like you can to your leg presses or squats.
I have gone from 7kg on the cable to 16kg on the cable lateral raise.
Yet I started at around 35kg on the machine press ( 1RM) and am now at 73 for a few reps. My 1RM is 77 now.
My chest press has increased by 42kg, yet my lateral raise has only increased by 9kg. That's a huge difference.
I've not been particularly consistent or especially bothered with my training, but I have always followed full body, so never undertrained one muscle relative to the other, yet the difference in my bigger lifts is far more than the lateral raise.
My shoulders were wide and muscular from the get-go when I was just 16, and they look a little more muscular and a little wider but nothing ridiculous. My arms, back (especially) and legs, though. that's a different story.
I hope I explained myself well enough here!
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My shoulders blew up after your previous video where you tested muscle activation % in shoulders. I've always done shoulder press, however I do seated barbell. Can only go to 80kg but I've had spinal surgery.
What made the difference for me, was I started doing the cable reverse flies. They BLEW UP over the next few months. 100% are the secret hidden gem your dr doesn't know about.
I haven't tried the behind-the-body side raises, will throw them in too. I have had good results from standard shoulder raises tbh, I go heavy enough that if I told you, other people would call me a liar on the internet. Nice to do something slightly lighter but with greater time under tension sometimes.
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I fastened resistance bands to my wall, which pretty well duplicates what a cable pull can do (not as good of course, but good enough. I also typically combine this method (using my PowerBlock dumbbells) with my incline bench press, underhand flies, flat bench press, and close grip bench press. Now you have me thinking that I should also combine this method with my lateral raises. Hmmm.
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Investing now should be in every wise individuals list, in some months time you'll be ecstatic with the decision you made today. The Inflation is killing me prices is killing us all. The money made is not enough to sort everything out and the family. What we need is a lucrative business or investment. And I just did and very proud I did!
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without even looking at the video: swimming
I was 15 at the time and I bought a 3 month ticket at my local swimming pool. I went from a 12 year old to a 18 year old in those 3 months.
You can not change my mind: swimming is the single best exercise for gaining mass/width.
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I have tried doing lateral raises with the cable set up behind me, and the position feels extremely unnatural hence I've switched back to doing cable lateral raises with my cable set up in front. Am I making perhaps a mistake with the exercise?
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Wow simply just wow bro you are doing a excellent and brilliant work by telling about this workout that will breakup our shoulders and keep it up and keep up the good work as always and take care
Keep smiling always
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I speak for most indians here. We all want to pay for the fitness program but we don't have dollars to pay through. If u could add rupees as a currency as well. I believe many people will pay for it
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So I've been doing the wrong exercises you recommended in your latest BWS program that I purchased?
You teach the old stuff in the courses and here you teach the good new stuff, that's unfair Jeremy
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After I started doing cable lateral raises, my side delts grew considerably. Truly the best lateral raise variation. And also because of the cable reverse flys my rear delts grew noticeably
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This tattoo makes him look like a N zi.
Why do you have an eagle ) so prominently on your chest and with it's wings out looking to the side. The reichstag used to have that
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Great exercise recommendations. For me personally, cable/rope face-pulls have helped grow my rear delts effectively. I do 5 sets, starting light and progressing to heavy.
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There is an area right between side delt and top surface area. Even though side delts grow out there is always that slight muscle deficient area. I wonder how do you grow that.
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Great video! Especially the DB overhead press. I had to switch to the dumbbells a while back. My shoulders did not like the barbell overheads at all. Clicking and popping! Ouch!
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Some ppl in comments talking smack but this guy has a relateable physique for most guys. and summaries scientific information for us. Lets be grateful bros
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You should do a timelapse of your physique from the first video to this one. You are a great example of combining nutrition, training and patience.
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At age 73 (With right & left rotator surgeries) I need to be cautious with weights and angles. Jeremy always provides possible alternatives. Thanks
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My man got some more ink! It is a nice ink and is cool that the eagle/birds moves, but I do not like the zone where it is. That had to hurt.
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How about lateral raises with dumbbells while lying down on the side with only half the range of motion? Without access to a cable machine
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