How I Grew My Shoulders: Was it Genetics?

[@GVS]

"growing my delts was the highest priority in my life" Bingo. Spot on. Most people won't get that, to the point where it probably sounds silly to them. Everyone says lifting is important to them but there are VERY few people where it's actually at the top, above everything else.

[@BasementBodybuilding]

Lifting may be important to everyone, but when there are too many other things that take priority, how important really is lifting to them?

[@domepiece11]

Yeah, cuz they got bills to pay.

[@MaxBadstibner]

That’s a weird thing to boast about.

[@thiefbox]

@@MaxBadstibner pretty sure he isn’t boasting. He’s giving context.

[@maxmaximum-sh4bx]

Geoffrey Verity Schofield is a man who inspired me to train with effort on the “safe” isolation movements. Thankful to God for GVS. 😎

[@BasementBodybuilding]

He does an awesome job promoting hard training on non-big compound lifts that everyone tends to overlook. There’s a reason he’s jacked.

[@dusk6159]

Him and Natural hypertrophy

[@CertifiedHustler68]

The biggest epiphany I've had watching this channel was coming to understand exactly how being obsessed with hitting big strength numbers on the big 3 can be counter-productive for those of us who are ONLY interested in getting swole. Realizing this was revolutionary and it changed a lot about the way I program. I think this may be the most important message I have gotten from a fitness youtuber, and I've been watching YT since Twin Muscle Workout.

[@BasementBodybuilding]

I genuinely appreciate that man, I’m glad the message has had a positive effect. It’s something that just doesn’t get talked about enough imo.

[@Bamawagoner]

I’ll admit I do not follow this guy that much, but I’ve always seen this trend in natural bodybuilders. They get extremely strong, still are small, take up true bodybuilding, get big. Then diss strength training. But I just wonder if they really could have gotten big without decent strength first.

[@CertifiedHustler68]

@@Bamawagoner They would have grown even bigger muscles by now if they had been focusing on hypertrophy training instead of big numbers this whole time. I find it a terrible shame that so many lifters get sucked into starting Strength Style training methods ESPECIALLY WHEN THEY DONT EVEN CARE ABOUT NUMBERS! If you wanna get swole, you gotta laser-focus on hypertrophy.

[@thebiggestpanda1]

@@CertifiedHustler68Mark Riptoe once claimed that if someone could squat 405, they could automatically run a six minute mile. How his programs became so popular I will never know.

[@romanszajko8434]

Sooooo long story short: High volume, High frequency, super high intensity. Hard work, dedication. Thanks for the vid!

[@bigpicturegains]

I don’t know who needs to hear this, but what you prioritize will grow.

[@MonkeyBarsEveryday]

he finally released the lateral raise game

[@absolutewanker9384]

Posy.

[@smartsimplefit]

IT'S ABOUT TIME TOO

[@BasementBodybuilding]

Because of one guy who kept asking lol

[@guhhhh]

@@BasementBodybuilding 👀

[@5zeth]

I just started lifting, and have been obsessed with my delts more so than anything else. Appreciate your perspective a lot.

[@BasementBodybuilding]

They’re a tedious muscle to grow, but an important once. Thanks man.

[@iant.9938]

Delt isolation specialization, at least 4 days-a-week frequency, cable upright rows and a lateral raise mechanical dropset I saw on Eugene Teo's channel SAVED MY LIFE.

[@BasementBodybuilding]

Yeah that’ll blow up the side delts

[@iant.9938]

@@BasementBodybuilding Also, quick question, but have you ever experimented with Myo reps for lateral and rear delts? Those seem to have been very effective for me but I was wondering if you ever had experience with them?

[@impaledface7694]

The drive is key. The times I grow the most are when I hammer the muscle hardest, break down the form, and just go all out. If people are looking at you funny in the commercial gym you are doing it right. Honestly it's hard keeping that energy going every workout, but it's the goal.

[@BasementBodybuilding]

Focus and mental intensity are key. The best lifters train hard af and go all out. They’re tuned in every set.

[@JuliusCaesar103]

Specialisation seems to be key for some smaller muscle groups, currently experimenting with an arm day and the first day went well, my triceps I trained extremely well but my biceps I guess I just need to pick some better exercises. About delts I've moved them to the beginning of all my other sessions and the quality of the sets is just super high when you're fresh.

[@bigpicturegains]

Putting the lagging areas first when you are fresh makes a huge difference. That and decreasing volume from other areas you are already satisfied with development in.

[@impaledface7694]

@@bigpicturegains Agreed. A decade ago I was a dumbass who just did squats first like my program said, and wondered why giving 100%+ effort on that would make me tired and weaker for my next compounds, let alone isolations. Hitting the muscle early and fresh is one of the reasons I like 6 days programs.

[@slavicus2046]

I've been hammering lateral raises from the start. I can actually lateral raise (with good form) more than I can dumbbell curl... I treated this lift with priority and passion, and it paid off.

[@Davichiz]

I think what Steve mentioned is really important. People overlook this a lot but when you really want something I've always said it's like a switch. You just flick it and you're in the mode to pursue what it is you're after and nothing will stop you. My partner is completely different and doesn't have that 'switch' Honestly I wouldn't be suprised if it's some sort of mental issue lmao but I know some people have that switch like drive when it comes to certain things and some people don't. I'm not even sure if it's something you can learn to be honest. I also want to add that I think a lot of getting bigger ' anything ' is just grinding that shit out. If you have any sort of competitive gaming background then you can appreciate mindlessly grinding something to achieve your goal and I treat my bodybuilding the same. If I can spend 10k+ hours playing battlefield then I can spend the same amount of time spamming lateral raises.

[@naughtiousmaximus7853]

Thanks for this. I think frequency and volume is most important for shoulders and just training very hard. Like I didnt realize how meek I was until I saw Geoff train, like jesus there is so much effort and it motivated me to go hard.

[@BasementBodybuilding]

Thanks man. Yeah, he trains super hard. Especially on the lifts that get overlooked.

[@joenobody8216]

Back on KZbin after a long hiatus and I’m happy to be watching this guy’s channel again.

[@ranjansapkota7572]

“Working a part time job to lift more” is the obsession i need in my life

[@BasementBodybuilding]

Lmao, it was a bit extreme

[@stefanstoic]

thats me right now.

[@hrd2kl]

great information, just wanted to share some feedback. the video can be improved by adding some background footage (training, posing etc). it would make the segment more engaging and entertaining.

[@domepiece11]

My favorite side delt exercise is the seated lateral raise machine doing 3 second eccentrics. Delts really start burning with controlled eccentrics.

[@nicknormando4220]

Got close to the same structure. I'm 5'9 with long limbs and wider frame. Cool to see someone with similar genetics discuss this

[@marcmcphee]

Working on my shoulders has definitely widened out my frame a fair bit. 💪🏋️

[@BasementBodybuilding]

It makes a huge difference! Structure can be important but muscle mass is king

[@itsdaniel4432]

Frequency, Rest pause, drop sets, and long forced negatives after failure are your best friend when it comes to delts.

[@BasementBodybuilding]

Yeah, all of the above worked for me

[@Bigbiceps301]

When it comes to smaller muscle groups arms,Shoulders I love rest pause and drop sets for these muscle groups and yes you can train with normal rest times but I honestly like including these for more variation in training and also so it doesn’t get stale

[@rmb5355]

first off great video, love your point about the commitment to growing your delts, how your life must revolve around your goals. bodybuilding is a lot more mindset than the average person gives credit second off i was walking in my city yesterday and passed a new flannel store, looked in the window it looks like its literally just flannels. so my question is where is the basement bodybuilding x LL bean collab??

[@BasementBodybuilding]

Collab with ll bean will happen at some point, I promise

[@ew-zd1th]

Your traps and delts have a nicè synergy

[@BasementBodybuilding]

Thanks man. 2 of my stronger points I’d say

[@Bluextra.]

Not the conventional advice but it makes a lot of sense, specially if u have experience with obsessing over something. As you said , it pays off.

[@Ryomahino135]

I believe the "go beyond failure" point should be applied by people to ALL safe isolation moves. We have all been guilty of half assing them for some time at least, not anymore people, let's isolate these muscles!

[@hotdogint]

I agree with the athlete anology. I suspect "good baseline genetics" has a lot to with the activities done in somebody's youth. Beyond that it's prioritizing certain muscle groups over others. Most could flip chest volume for shoulder volume and see great results.

[@BasementBodybuilding]

Agreed, I think it’s the mindset that athletes develop, particularly with embracing physical discomfort. Translates to bodybuilding nicely

[@adonvictus]

Playing sports and what you sports you play during your formative years determine a lot, your type of muscle fibers and your strong points. It’s been studied and largely proven, I can attest for it due to the fact my most developped and strongest muscles are my shoulders and upper back ( did a lot of swimming in my formative years) as well as unproportianally strong hamstrings and glutes ( lots of field sports).

[@Logan-zv4xg]

​@@adonvictus it has not been "studied and largely proven" that playing sports "determines the type of muscle"

[@ajg1143]

Getting a part time job so you can lift more. Bro that’s what I’m doing now 😂😂

[@BasementBodybuilding]

Legend 😂 enjoy the gains man

[@sage.trains]

“It’s about drive it’s about power”

[@BasementBodybuilding]

Lmao

[@BasedChadman]

Yes. Your genetics determine the outcome of any stimulus. That being said, the stimuli are imperative.

[@LouisSerieusement]

thank you for sharing !

[@DanP85]

Looking forward to the day I can train shoulders again!

[@BasementBodybuilding]

It’s coming soon my friend

[@eric_james_music]

My genetics professor always said everything is 10% genetics and 90% environment. He was the head of the bio department and generally just a well rounded guy. Had more hobbies outside of bio and and a sense of humor too. Hell, this is an extrapolation, but the existence of epigenetics implies that we can improve our DNA by experience and nutrition.

[@mattr2961]

“I just get depressed when I try to be well rounded.” Lol hit home my friend.

[@Frag1ty]

You know what is crazy. People always say you can much more easily progress on big compound movements. For me progression is easier on isolation work.

[@GuillaumeLeValiant]

One arm cable lateral and rear delt raises will reign supreme!

[@BasementBodybuilding]

Been experimenting with those more lately

[@farhanhussain_]

Delts and Back are my favorites, and I always prioritize them over other muscle groups.

[@jaleesa00]

How many sets of rear delt work did you do. Like you mentioned you did 30+ sets per week (divided into 3 days) but what percentage of that focused on rear delts. Mine are non existent and I want to grow them

[@paulnikeqt]

your genetics are really good imo, try having shoulders as narrow as your hips and go from that

[@yumirasu7352]

When you did high volume for side delts, how long were you usually resting between sets when doing something like lateral raises?

[@dasitmane7590]

I just noticed my delts muscle belly is primarily near the attachment on the arm, thats where the mass is. Now i just need to train like this😎

[@MoreUngaMoreBunga]

Completely off topic, but what’s your opinion on minimalism for leg training, ie only doing some form of squat followed by some sort of hinge?

[@BasementBodybuilding]

Minimalist exercise selection per session can be valid, I’d just get more frequency and or variety throughout the week

[@nixen74]

BB, did you ever measure your biacromial and/or side delt-to-side delt width? Would be interesting to know as a reference point, for whatever that is worth

[@MonkeyBarsEveryday]

my side delts connect pretty low. they look like daggers 🔪

[@BasementBodybuilding]

Good problem to have, except when going through door frames

[@MonkeyBarsEveryday]

@@BasementBodybuilding I scrape against the pictures in the hallway.... 😩😩😩

[@BasementBodybuilding]

Such a pain, you’ll have to hire someone to just paint art on the walls themselves

[@MonkeyBarsEveryday]

@@BasementBodybuilding 🧐👌😹

[@Theone.fitness]

Long have we waited...

[@BasementBodybuilding]

12 months approximately

[@fernandomoreno7753]

As someone with basically sunken in crap delts I appreciate this lol

[@balintlosonci3578]

While you grew most your delts with these high volumes, did you scale back on other muscle groups' volume?

[@BasementBodybuilding]

Nah not really, probably 6-15 sets a week for everything else

[@ay2ale606]

TBH Shoulders is my best body part, but i have bad chest do have tips for to get bigger chest

[@ManicMoe]

Thoughts on Mike Mentzer and his methods/principles?

[@markbaker4425]

Mike mentzer didnt train like mike mentzer lmao. The entirety of the hit training stuff comes from him being butthurt about losing to arnold

[@naughtiousmaximus7853]

Fraud. Just like any other bodybuilder, he trained with very high volume and frequency. He just needed to feel special because he is a roidhead, so he decided to bombard everyone with his HIT methods and programs.

[@ManicMoe]

@@markbaker4425 that isn’t true

[@Leansipper_dg]

if you wanna use PEDs (and meth as pre) probably works great 👍🏼

[@BasementBodybuilding]

May make a video on HIT we’ll see

[@josephperkins4857]

If mine don't grow from all the O lifts that are in my program then nothing's going to build them

[@balkee42]

Whats a good bodybuilding program u would suggest??

[@frankiecuscuna3499]

That “highest priority “ feeling is how I’m starting to feel with getting lean.

[@captainzodd5281]

Should I ohp on same day as bench or day after?

[@leonardocaicedo1273]

I do them on the same day and it works perfectly fine for me

[@BasementBodybuilding]

Depends how the split is set up. Typically best to train them on the same day

[@therazorscooterkings]

I have such a small frame….I’m hoping by maximizing my delt size, I’ll look like I have an average sized adult frame😭

[@EMPANAO321]

I find anoying af that my delts make my chest look tiny, I mean yea my chest is kinda tiny but, come on I don't even isolate my shoulders 😡😡😡😡

[@BasementBodybuilding]

😂😂😂

[@mobythewhale3828]

Can’t wait for Ramadan to be over so I can jump on coaching

[@j.rob.5943]

Why wait bro? Work out in the evening, after your meal

[@BasementBodybuilding]

Awesome, hit me up when you’re ready and we’ll set up a call

[@shlekmirkarin6429]

Watch skimaskduets video on gains during ramadan

[@BuJammy]

2 questions: 'Where do babies come from?' and 'How do girls pee? Do they have to push, or does it just fall out?' Thank you for your time.

[@Lao-Lin]

Your videos are like xanax for my progressive overload anxiety

[@tggd8423]

BB is AY-LOT shorter in person.

[@BasementBodybuilding]

Guise I used to have 20” arms back when I was training at the farm in Langley

[@watsonkushmaster3067]

Is he also not bald? Or whats up with that cap all the time?

[@theodrake2394]

You look amazing

[@ManicMoe]

No way I thought you were 6’2/3 you look incredibly tall for 5’9

[@patrickjulius7352]

What was your main OHP variation(s)?

[@BasementBodybuilding]

Standing military, and seated db military with steel back support

[@patrickjulius7352]

@@BasementBodybuilding why'd you choose standing? seems BBers critique it

[@BasementBodybuilding]

I was a powerlifter/powerbuilder at the time, that was just the version where your strength mattered in the community lol. It also likely works more side delts than an anterior delt focused press, so that was a big reason as well

[@No-way-way]

You are 5 foot 9??? I thought you were like 6 foot 2 or something

[@naughtiousmaximus7853]

and?

[@BasementBodybuilding]

I’ve got that so many times in this channel lmao

[@MHBlackAce]

3:47 always thought you are like 6 3+

[@BasementBodybuilding]

Lol not even close

[@guhhhh]

🥹🥹🥹🥹

[@BasementBodybuilding]

You have been patient sir

[@maxmaximum-sh4bx]

Your wingspan must be like 6ft+ 🤓

[@BasementBodybuilding]

Lmao I have no idea what it is

[@JL-yw1cp]

Maybe you just have high t and that's why you're competitive

[@victorbigstone8178]

👍👍👍

[@Ahrimanfr]

The mindset you're talking about sounds a lot like adhd

[@BasementBodybuilding]

It probably is

[@maxmaximum-sh4bx]

For the algorithm

[@BasementBodybuilding]

Much appreciated!

[@luisdelgado7764]

Yo BB, if you want here’s some information you could find out about your genetics. If u want to know how big your Frame actually is measure your Biacromial Width (ON A CALIPER.) essentially it’s the 2 Most Boney Parts of your Shoulders. The average for males is 16 inches, if your over 19 u have a pretty ok frame, over 20 good genetics, over 21 Elite, over 23 wider than every Mr Olympia. if u have a Biacromial width of 25+ at a height under 6’3 ur a freak. Do not confuse Biacromial width with Bideltoud Width.

[@rbarreira2]

How is 19 "ok" and 20 "good genetics" if the average is 16?

[@BasementBodybuilding]

Interesting, I’ll look into this

[@luisdelgado7764]

@@rbarreira2 idk I mostly made this up based off what I speculate Strongman and Mr Olympia Winners to have. As well as random outliers and what physique competitors have. Basicly this is only For Bodybuilding, in the real world if you have a Biacromialwidth over 21 at under like 6’2 ur gonna be wider than pretty much anyone u meet, and will look big in clothes. For example I have a Biacromial width of over 23 inches, and the only person I’ve ever met with an equal or bigger Frame than me was a 6’6 Swedish dude

[@user-he4ef9br7z]

I have dogshit genetics, ultra wide frame but ultra wide waist. It's over.

[@TheToilet-Man]

I feel the same as you when it comes to the tunnel-vision thing. I´m very grateful to find something to ¨obsess¨about because it is providing a purpose of something that I ACTUALLY want to do. Not like school or anything where you are just put from a young age, like it or not.

[@not-thinking-about-cheating]

No

[@BasementBodybuilding]

Certainly not