What They Don't Tell You About Getting WIDER Shoulders

[@GVS]

If you're *horizontally challenged* grab a copy of my book, it'll show you how to ACTUALLY maximize your progress in the gym. It's 200+ pages with no filler, all useful info. Includes: -Detailed Programming Advice on How To Write Your Own Training Plan -HUNDREDS of Exercises (With pictures+descriptions+how to program them) -How to Bitch Slap your Plateaus -Injury Risk Reduction Advice -Cardio to Drop Fat+Increase Work Capacity -Optimal Equipment -Multiple Full Templates and MUCH MORE! Check it out, it's not even hundreds of dollars like SOME in the fitness industry charge... www.verityfit.com/product-page/sweat

[@BigDees19]

Geoffrey V. have a question, when doing standing cable flys do you always keep your scap retracted and down the entire movement? or do you only do that with your bench presses? seems that there is mixed info on this online. thanks G. love your work!

[@GVS]

@@BigDees19 I just move naturally for cable flys, in order to get better range of motion and contraction/stretch.

[@craigcode7103]

Hey Geoffrey, I just found you the other day and have been binge watching ever since. I believe you are the most humble, knowledgeable and honest fitness YTBR by far. Watching you workout is a thing of beauty. The combination of form and intensity is so obvious to see. You look great by the way. ( no homo) I would like to buy your book. I think it's sad that your cut is $4. Is there a way I could send you $40 and get your book directly. (P.S. I live in Canada.) Thank you for your knowledge and advice so far. Have a great day!

[@shanepatrick641]

Geoffrey, I think you should do some kind of video call with NaturalGallantBodybuilding (Jason Gallant) and post it on your channel that would be so awesome to see 😃

[@BigDees19]

@@GVS great thanks man for your help !!

[@lawrencereid3457]

I had 2 showers per day my entire life and I'm 6' 2. I've been watering my arms but they don't seem to be growing? What the fudge?

[@Rossetto05]

Bro im dying ☠️☠️☠️

[@DrAJ_LatinAmerica]

You were probably using soft water. Must use hard water.

[@lebecccomputer287]

If you’re just using water from the tap your shoulders aren’t gonna be getting the nutrients they need to grow. You gotta get some mineral enriched water and use that

[@comando293]

They need electrolytes. Try showering with Gatorade.

[@lawrencereid3457]

@@lebecccomputer287 Eff that. I just bought a case of Gatorade, red Gatorade, I've heard red penetrates the muscle deeper when you pour it on. I was trying to stay natty but... pressure you know?

[@popguri5757]

Man, honestly, you are walking in a fine line to getting a natty or not. Congrats dude, just your physique speaks volume about your knowledge.

[@donaldkasper8346]

If all his history math works out he bulked up in one year, that is called steroids. Does not happen from working out in that timeframe.

[@user-pk9jh9ie7d]

cope@@donaldkasper8346

[@dynaspinner64]

Cope and seethe.​@@donaldkasper8346

[@cimi93x]

From anecdotal experience: 5-8 sets of various cable lateral raises every single workout, including all rep ranges. Zero CNS fatigue with shoulders and they recover pretty much in 24 hours max. I even know of dudes who bought some dumbbells to do laterals at home every single day, they got some of the sickest shoulders i've seen.

[@GVS]

Yep if any muscle group can be trained daily it's side and rear delts. All these little muscles like calves and forearms really do recover super quickly in most cases.

[@lawrencereid3457]

@@GVS Well I was watching RP and doctor Mike was saying you can do flys every day. I was doing flys and curls everyday. I honestly don't know if I injured the inside of my left elbow doing curls or flys but 2 months later and is still sore. Its really pissing me off.

[@cimi93x]

@@lawrencereid3457 curls did that... you shouldn't do those every day, really easy to strain the connective tissue and tendons in the elbow

[@lawrencereid3457]

@@cimi93x Thankyou. I think that's what I must have done. How long does it take to get better?

[@GVS]

@@lawrencereid3457 I find biceps and pecs take a bit longer to recover as they're exposed to a greater stretch, so I don't really agree with Mike there.

[@ookber5176]

Bro I can’t lie I’ve been super blackpilled about shoulder width and I’ve been thinking it’s over but this video brought me back from that shit, god bless you mate

[@bolbistraganovski5239]

I mean, how old are you? Clavicle growth continues well into your 20's

[@jooot_6850]

@@bolbistraganovski5239 oh? oh fr? It’s time to hit shoulders.

[@dofodamofo]

Swimming did it for me

[@benjamindavis2475]

Quit listening to tools on message boards. Life is a beautiful adventure

[@chilldoc9638]

@@benjamindavis2475😂

[@TheGreektrojan]

I was just discussing this yesterday. Lots of lifters think that 'boulder shoulders' are something that only steroid users can get (and a big driver to take them). Shoulders are just a muscle that requires a lot of volume and effort (aka failure, partials, myo-reps) and most people just don't (halfass-ing a few lateral raises at the end of the sessions when they are tired just want to leave). Thats one reason why the shoulders seem to stand out on enhanced lifters, because its one of the muscle groups that you can really shortcut. If you want bigger shoulders, you really need to start taking the training as seriously as the rest.

[@johndejohn4662]

If you can't get big side delts. Your technique is wrong. they are the easiest part of the shoulder to develop. Rear delta are the hardest. Most ppl are training front delts when they train side delts. Its because your technique is bad you need a lot of volume cuz there's less emphasis on the side. I always focused on technique, and never needed to do all these fancy tricks. I was doing low volume aswell, and ppl envy my shoulders. I get a lot of compliments on them

[@FreedomFox1]

So true… Even on TRT, a minimal amount of isolation work made my shoulders blow up like crazy (they would actually start to look weird if they got any bigger in proportion to the rest of my body, so I consciously try to not train them too hard).

[@AccountNo4793]

Nah bro just up tren

[@JoshAllenberg]

Start some boxing or kickboxing. I'm not yuge, but I've always had strong shoulders from fighting. I feel like muscle endurance is way underrated when it comes to being able to train a muscle group more extensively

[@tt-nc2wh]

@@johndejohn4662 why would lateral raises be the easiest to develop?

[@BasementBodybuilding]

Great points about pressing and how it’s not the end all be all/might not be best for everyone. I had small shoulders until I added lots of isolation work to side and rear delts. I never pressed more than 170lbs, but had big delts because of the side raise and face pull volume. Solid video here brotha!

[@leedowling1448]

170lb pressing, very impressive king

[@omegads3862]

Bigger OHP trumps everything.

[@omegads3862]

It sure worked for older guys in 1940 and 60s. Even before them. Pressing gives a solid look to the delts, which you can increase with laterals . No issue. But pressing is fun, and worth it.

[@folkmarcmetal]

It might not be for everyone of course, there is no one size fits all exercise. But barbell overhead presses worked wonders for me, i even took out the isolation work because my delts are over developed. But i might just have good delt genetics

[@omegads3862]

Many of us have broad shouldered ancestors, to be quite proud of.

[@Wayf4rer]

Snatch pressing, upright rowing, lu raises, and the chest expander have done so much for my delts. Also honorable mention to the bradford press, a great underrated movement.

[@TheMortalKombatent]

Whats a chest expander

[@hydroxytriptamine3554]

How do you use a chest expander for delts? Do you stick one handle under a sofa and then do smth like cable lat raises?

[@rajarshichakraborty8862]

@@hydroxytriptamine3554 Chest expander pull aparts blow up your rear delts

[@boobooscooboo]

I second the chest expander. Never in my life have I gotten rear felt dons until I bought a good one with rotating handles

[@krazyninja954]

I started working out seriously 4 months ago. For the first 3 months literally zero growth in my side delts. So I made some changes to my lateral raises: I changed the starting position of the dumbells from previously touching my thighs to now about a foot away from my thighs. This eliminates the initial momentum completely. Secondly, I started raising the elbows slightly above(about 5-10 degrees) the shoulder level. Only 4 sets of this and my delts were sore for the first time. In just 2 weeks I started seeing some growth. After that I felt so stupid for wasting the first few months doing junk volume. On the good side I learnt the importance of quality reps from this experience.

[@Rydiculous]

2 weeks? How many delt involving workouts happened in that time?

[@krazyninja954]

@@Rydiculous i do 2xtimes per week so 4 delt workouts in 2 weeks.

[@nazfx2648]

You think 4 months is bad? The past fcking year ive been inconsistently training my side delts wondering why they havent grown, despite only doing 6 sets per week for them

[@blulu8620]

The slightly above shoulder is godlike, how are your shoulders now

[@Tjwheat903]

Unironically I think you put out the best hypertrophy content out there. I think you're venturing into the unexplored territory of muscle building that isn't constrained by abs and Squat Bench Deadlift bullshit. You have genuinely changed my perspective of what's possible and my expectations. Keep fighting the good fight. Also bought your book just to support you. I think you have one of the best beginner resources out there and you're a really good writer.

[@GVS]

Appreciate that!

[@texasbeaver8188]

Pls I hope you're only talking those dumb 7 min "ab workout" vids in regards to abs. As an ab aficionado myself, I hate to see us natties become overall displeased with the topic of ab training itself that we neglect upgrading the most coveted bodypart. Whenever I hear a guy with no abs say they don't care abs, I can't help but think they're coping deep down...

[@BaldOmniMan]

We have ourselves a New Dr Delts, fellas.

[@GVS]

Thanks for promoting upright rows!

[@kingsleyosamade5888]

@@GVS is it normal for me to get a trap pump from single arm upright rows?

[@GVS]

@@kingsleyosamade5888 I've never done those but yea probably

[@lefonwastaken3393]

Doing supersets for the side delts, first lengthened bias, then shortened bias, it gives amazing pumps and have made a lot of progress. BUT, OHP is still my fav exercise to do and will never stop doing it even if it doesn’t add more size to my delts

[@Boh83UK]

I do 4 sets of single handed cable Lat raises twice a week on my “push” day. I do 4 sets of cable rear delt crossovers 2 a week on my pull days. They’re the only two strict iso delt work I do. Both in the 12-15 rep range 1/0RIR. I don’t do front raises as I’m not lagging there, and get my work in from presses. I’m natural and I have reasonably capped delts.

[@RDS_Armwrestling]

Perfection

[@omaralvarez6857]

The two main things that helped me get wider shoulders is to work out shoulders first and to do partials when I hit failure. I learned do partials from John Meadows. Dumbbell lateral raises and bent over dumbbell rows partials are fire.

[@jordangreen7717]

Cable upright row is my go to for side delts/traps. Compound movement that you can progress on.

[@gamificationoflife]

I literally made a video on this, I’m surprised others know about how good cable upright rows are

[@alexs591]

This is what excellence looks like. A person puttin in the sweat, exploring, learning, and improving over years. Not always glamorous. But love to see the passion and dedication (not to mention the side delts).

[@RealJohnKimble]

Those velcro wrist/ankle attachments used on a cable stack for lat raises work great. Something about not having to hold onto anything and just lifting your arm straight to the side really isolates the side delt.

[@immune18]

just bought some, been thinking about it for a while but youve convinced me 👍

[@user-vm5zd5zq2e]

You probably won't see this, but what you said about theb "dimple" is so true. I recently started douing dumbbell y raises and I found that when I got that "dimple", i got the most side delt activation

[@GuillaumeLeValiant]

For me, it's all about cable lateral raises (with the cable setup at the same height as your hand, to have a better stretch. You can also use some cuffs, as i do personally) and cable rear delts (same here, cable at the height of your shoulder). I completely removed every OHP movements and i saw better gains!

[@amarug]

also the thing with shoulders is, a tiny bit more muscle at the right spots can already appear as a crazy difference. i have not gained much actual width, im sure its like half an inch per side, but slimmed the waist and face down at the same time and people go like "wtf how did you get so wide shoulders" often. a lot of it is just magic of perception, how small changes can have huge impact

[@irti_pk]

You look pretty big even in 2021 but compared to now it's like you were puny. Very inspiring!

[@scott4398]

Studies have shown that standing OHP uses much more side delt than seated does. It's not the *best* side delt exercise, but it is a good compound movement that activates the side delts more than most, aside from upright rows and face pulls.

[@asprinklingofclouds]

The problem with that is that the standing presses eventually turn into standing high incline presses with backward lean and the upper pec and front delts taking over.

[@scott4398]

@@asprinklingofclouds Unless you just use good form.

[@tilfliegel]

Since I don't have cables at home I started doing lying down lateral raises. So lying sideways and lifting the arm, which gives a lot of resistance at the start of the movement obviously, totally opposite to the classic lateral raise. Too early to say if it's of any use, but I'm optimistic so far.

[@squirrellsquats8428]

If you have an adjustable bench, you would just need to put it on a forty five degree incline.

[@mighty0974]

I love this one. Learned it from Vintage Genetics and they have felt great ever since I started doing them.

[@john-atallah]

Solid points about the arm position. I do my dumbbell later raises now more in a Y motion in front of me instead of purely to the side. I feel them A LOT more now.

[@elweewutroone]

Why not raise from many angles rather than just a few?

[@john-atallah]

@@elweewutroone I find it redundant with pressing movements as well. I do still have a standard raise and a Y raise in my program

[@LeonGainsborough]

I noticed my delts started to get wide when I focused of doing lateral raises 2x per week for high reps. I guess it was the newbie gains an important factor of the grow. But some months ago I was really focused on delts so I noticed very decent side and anterior delt growth. I love to train shoulders, it´s one of those muscles that I enjoy to train so much. And yes, you are right, isolation is so important for the side and rear delts to grow. Stop the ego and train smart, be agrresively smart with your muscles

[@dmicah3960]

Might I ask what reps are we talking? How high did you take it? Is 30 reps to many? And do you progressively overload it?

[@LeonGainsborough]

@@dmicah3960 Hi, what I did back then was an upper/lower split. Both upper 1 and upper 2 did Lateral Raises (upper 1 with rear delt too). I liked to add in upper 1 the cable Lateral Raise and the dumbbell Raise during upper 2. I started with moderare weight and barely added more lbs, I added more reps. Started with 10 reps and I ended up adding 18

[@LeonGainsborough]

I don't do that nowadays, I'm back training since last week and. I am currently doing home workout with a very limited home gym

[@dmicah3960]

@@LeonGainsborough thank you. Sounds like something I could try actually. I have been doing mostly 13lbs (6 kilos to be exact) dumbbell lateral raises and 11lbs cable raises. 3x a week with about 18 total sets. Saw a tiny bit of hypertrophy in the first month bu that’s it. Perhaps because I subconsciously capped the reps at 30 so it never really went past that. And doing 15lbs breaks my form. I think maybe I should stop thinking about doing to many reps and just bring it as close to failure as possible.

[@dmicah3960]

@@dustencross357 Thank you, do you have a preference for the order? Like high rep first then low rep. Or do you improvise?

[@bazjr86]

Lu raises are the bomb for shoulder and upper trap development.

[@lucasgraeff5391]

the storing water argument made me decide that today ill do 10 sets of lateral raises. I love water so much, I just need this

[@nicholaslittle8154]

Honestly just finding more and more value to the 8-12 rep range for loads of movements. And yeah, for delt stuff you might as well go to failure - that shoulder soreness is a nice feeling. Would really love to try that cable cross over setup but until I get myself to a real gym I'll just have to make do with bent over reverse flyes

[@sibusiso2841]

Been doing cable raises for two weeks, with a bit more of a sloppy form and its drastically improved my stength in seated Dumbell presses and Dumbell lateral raises

[@koleary1798]

Definitely have been loving upright rows recently. I started doing them seriously a few months back after I saw Bald Omni-Man do a video on them. Like he said in that video, and like you said, the key really is to allow a little bit of natural body english to guide the movement. Another big one for me has been variety. I currently do them about 5 days a week (trying the nucleus overload principle that NH is always harping on about, its been working) and even with just a straight barbell the amount of variety in terms of joint stress that you can get through just adjusting grip width a few fingers in and out is a game changer. I think they get a bad rap because most people do then uber robotic, straight up and down and with a really close grip on a curl bar all the time. I actually used to do them years back when I started lifting and stopped when Athleanx taught me "better"

[@jacobvonholly2747]

I can really recommend doing the cable lateral raises kneeling, to be even stricter and have even more of the weighted stretch because your angle of pull is perpendicular to the resistance

[@JaydenJemaine]

I do holds with dumbbells and slow negatives mixed with regular reps, kicks my ass. I’ve always loved shoulder training. I use to have crappy shoulders but I spent so much time focusing on them and it helps especially rear delt training

[@G3O.On3]

Upright Rows are underrated, superset side laterals with upright rows and enjoy the suck.

[@xnj_]

Lu raises are blowing up my shoulders and upper traps! Great exercise

[@lukasbuhler1359]

Recently I found the cue of “pulling the weights away” instead of thinking about lifting the weight up. This has helped immensely for keeping the traps out of it

[@himanshusingh3933]

Thanks man just tried it helps alot

[@soonerborn7603]

@@himanshusingh3933 Also avoid going above parallel. The traps WILL get involved if you lift above parallel. The original comment kind of eluded to that, but I figured I’d make it a little more clear!

[@himanshusingh3933]

@@soonerborn7603 thanks😁

[@pablov1323]

Many isolated lifts, and that is really the only way, since side delts are probably the most relevant muscle (in terms of aesthetics) that cannot be hit hard with compound movements.

[@medhanshchatterjee]

I had really small side delts roughly 2 years ago, they sucked so bad that my shoulders literally looked flat from the side view. Throughout the course of these 2 years the thing which brought me the most gains was the fact that I started to experiment and learn what works for me. I found out that my delts respond to super high frequencies and volumes, I also figured out that single arm lateral raises, upright rows and bent lateral raises work best for me.(but I'm not dogmatic and I may change/experiment again if I stop responding to them) Great content, keep it up! ✌🏻

[@user-ko1bg5wg8n]

Hey! Can I ask how to examine if something works for you or not? Is it a certain time period to observe muscle growth or just a pump or a feeling or what?

[@medhanshchatterjee]

I usually tend to look for strength gains and then pump/feeling of the target muscle working instead of other muscles and soreness/disruption, but in case of muscles like the shoulders where strength gains are slow in general I tend to focus on the rest of the stuff. Size measurements and photos are much more accurate ways of tracking progress but the thing is that they can't be tracked in a day to day or a week to week basis, so I use these indicators.

[@zup9819]

Imho the key to any lateral raise is queueing yourself to lift with your elbow. Trying to hinge at the shoulder joint can get your traps involved but thinking about raising your elbow will keep you strict in all the right ways.

[@GluttonforPunishment]

I've found that pressing is absolutely essential for my shoulders. I don't need to do a ton of pressing volume, I've found success with as little as 2 sets per week on shoulder presses. If I do NO pressing, it doesn't matter what other isolation work I do for my shoulders, at best they'll just stay the same size. The isolation work makes all the difference when done in conjunction with pressing for me, even if the pressing is super low volume. With no pressing and just isolation work, I just don't see any results at all.

[@nmnate]

Butterfly lateral raises with dumbbells are some of my favorite shoulder exercises at the moment. Smashed too many fingers doing Lu raise with change plates. Ouch 🤣 Did a ton of upright rows when I was younger. I haven't quite found the position yet that's super comfortable but I think I'll find it eventually. Rear delt flies on the pec deck are really good, too. I also get a pretty sick rear delt pump on the hammer strength low row (and it feels like it hits my triceps a bit too).

[@Edge9897]

as someone who doesn't lift for bodybuilding reasons but is interested in bodybuilding, I've been loving your content! I prefer the powerlifting approach - I want to get my weightlifting numbers up more than anything. However I like to look good so I do hypertrophy blocks for 6 weeks after 12 weeks of strength devotion. Great advice here. Lateral delts are the most important aesthetic muscle there is.

[@christiankrueger2330]

Whenever I tweak my shoulder/rotator cuff or go overboard, I use this one exercise I got from a Physical Therapist. Lie on your side with a towel folded a few times placed along your side. Place your arm against your side squeezing the towel in between them. Start by holding a 4-5 lb. weight perpendicular to your body and parallel to the floor. Then rotate your forearm upwards, keeping the elbow stuck against your side. Do not raise it too high - the arm should still be comfortably less than perpendicular to the ground (90 degrees) and never more than level to the ground. It is a small range of motion meant to activate the specific muscles around the rotator cuff and scapula. Always try to activate the scapula muscle when attempting the exercise. It's a very good exercise as just a 5 lb. weight can make you go to failure in as few as 20 reps

[@sergiosantana7103]

Cuban press... game changer. My shoulders have always grown fast, with heavy presses, but age has hit me and pressing overhead while also benching heavy adds too much fatigue to my shoulder joints and forearms... so my shoulders have been stagnant for the past year... added Cuban press 2 months ago and wow... started with 20s now up to 55s... best full shoulder pump I have ever had.

[@adamcolman1697]

I am training every single day Have been since the first lockdown I alternate the variations so I’m hitting different muscles Push/pull every other day One thing I’ve noticed is if you change the overhead press variation every other day as well as the variations of lateral raises and rear deltoid Work Focus on high repetitions and a variety of failure and beyond methods your progress shoots through the roof Strangely, you get in direct work on side and rear heads on Pull days I always feel isometric tension on side head doing snatch grip deadlifts My shoulders are better than they’ve ever been one major thing is two sets of face Pulls with varying rep Ranges at the end of your workout every day I really think less intensity and more frequency on volume get it done better

[@TheSnakemaniac567]

Damn I've watched you blossom into this yoked, jacked ass, sob over the last couple years and it's amazing. Your progress is incredible and you give us natties hope, even with your bad genetics 😉 another amazing video!

[@hokray]

bad genetics? could you elaborate?

[@Crusher888]

He doesnt have bad genetics, if you wanna watch someone with bad genetics that would be Joe fazer

[@bayuwijaya7917]

@@hokray other than his abs i would say his genetics are good or at least decent

[@EliFarb]

@@bayuwijaya7917 what's wrong with his abs

[@bayuwijaya7917]

@@EliFarb when he' was on 10% or low teens it didnt really popped off like the rest of his body.

[@cesar_candanozah]

"Volume" and "Big Takeaways" sections of the video are gold. Thank you.

[@azulsimmons1040]

I mostly do wider grip heaving pressing for delts alternating weight and volume. I found strict, feel the muscle pressing builds up the front and side delts. I made pressing my primary lift on press day. You cannot strict press a heavy weight and not build overall delt and shoulder girdle size. I mean minimum, feel the muscle pressing. Not bounce it or off or use the legs and control the weight down as well. Make sure to use a wide enough grip to hit the side delt more. I'm only at 230 for the overhead press and it's build that whole area well. Reason I don't love laterals is they build up the side delt some, but you mainly look good when the side delt is pumped from work. Then after the pump is gone, it's looks almost small again. The heavy pressing truly hammers the shoulders and overall girdle and upper back and body for a bigger shoulder look. as long as you're doing it seriously like you would any other mind muscle connection exercise. A lot of people press by kind of jamming the weight up with momentum starting heavier than they can really handle. You should treat the overhead press same as you would any other controlled movement. And be prepared to use smaller plates to increase load because it is a hard exercise to build.

[@muscleman6875]

Watching your old videos and then jumping to the new ones is funny, you literally take up twice the amount of space on the camera lol.

[@GVS]

Thanks! I'm just waiting for someone to claim the thumbnail is photoshop like a lot of fitness KZbinrs have to do.

[@muscleman6875]

Jeremy either side delt thumbnail

[@squirrellsquats8428]

@@GVSThat’s not you, it’s a body double😜

[@bcubed72]

Upright rows never caused me any pain, but I limit ROM and grip with fingers only, no palm or thumbs. That lets me move my wrists to what feels most natural and not lock them to whatever the bar is doing. I feel it in my lower traps like no other movement. Unparalleled burn between the shoulder blades!

[@mr.k5865]

Some great points here. Thank you for this informative video. FYI "The side delt is not a big muscle." Believe it or not, it's bigger than most people think. In fact, all three heads of the delts together make up the largest muscle of your entire upper body by volume! Yup, the delts are even bigger than your pecs, traps, or lats! Crazy, right? (Technically there are 7 divisions to the delts- two in the front, three in the middle, and four to the rear). Keep up the great work.

[@asprinklingofclouds]

This is based on a study of cadavers. It has no relvance to trained people where the potential for muscle size lies in the lats, chest and traps which have far more potential for growth than the delts.

[@copywrite9396]

Not sure if you are aware (probably are but whatever), but KZbin puts ads on ur vids regardless of if you monetize them or not. So you might as well monetize them, at least then we know our ad watching isn’t pointless.

[@michaelfairbairn4283]

I love seeing the before pictures - it shows that you really know how to put on muscle; you didn't just fall out of the womb with muscle, and you didn't start with a large frame.

[@pennyblue6372]

for everyone who can‘t keep their traps out of the movement. just precontract your traps before going up. then you see how much weight you can actually lateral raise. the same principle like doing sit ups with elevated legs. there you allready have the hipflexor shortend so he can‘t help. that principle is appliable for alot of exercises

[@jacobalexander3234]

Anecdotally, I've responded best to just going nuts on the overhead pressing movements - I have a heavy and a volume OHP day plus a bench day and other shoulder and pressing accessories, and I progressively overload the movements. Dumbbell presses specifically I feel light up my shoulders the most. Maybe not the most efficient in terms of pure hypertrophy, but its worked for me as I enjoy "strongman" style training. In regards to your upright rows section, I've found success with doing a few strict, heavier sets of 6-10 reps at the end of a workout to burn out - not a huge fan of them otherwise. Nice video man!

[@zka77]

12:45 this is interesting to hear, I lat raise with 14kgs zero cheating (no momentum added, eccentric is under control) as a fairly beginner guy with office-body. It is extreme agony though. I often drop down to 10kgs instead to avoid some of the agony. Shoulder DOMS often feels like sudden knife stabs to my muscles, it's scary. Since I've started doing shoulder exercises (OHP+lat raise+rear delt fly), my shoulder joints got younger - no longer click and pop when I have to rotate my arms. I guess my shoulders are my best part genetically, they are strong and grow well. On the other hand my chest looks literally hopeless, no matter what I do it's weak and barely grows.

[@TorBoy9]

I've never been able to see much results from dumbbell side lateral raises. I'm trying to correct my form, slight lean forward, in the scapular plane. I do feel it in the side delt. It was only when I added machine side delt raises that I really felt my side delts being really stressed. The day I do machines side delt raises I have issues with raising my arms, but the next day there is no soreness.

[@CaptainBrash]

I tend to do lateral raises insultingly light. Though what I've started doing recently is first set I go heavier, until I can't move my arms, then drop down to my normal weight (5kg per side) after I've brutalised them with amrap 10kg and do the rest of the sets with the lighter weight. Will see how it works out. (This is normally superset with seated reclined dumbbell curls) Followed by face pulls superset with tricep pushdowns. I have a newish baby so not much time to train so by the time I've done my compounds it's some superset isolations to get as much work in as possible with good form

[@emptyclothescrashingcars1572]

Since everyone is dying to know, I like the setup of a seal row but do semi pronated rear delt flys on a slight incline (figured leaving any sort of comment helps the channel). Excellent video as usual Geo. I'll be purchasing the book shortly

[@ghfjfghjasdfasdf]

Keep making those sweet gains!

[@samhinnant4416]

Dumbell Upright Rows and Single Arm DB Upright Rows are a great side delt builder and I 70 percent of the time I do 15 reps or more. They've built the majority of my shoulder size with no pain. Great Video!

[@yofat696]

Cable lateral raises are great, i really feel it more in the mid delt than most exercises. Great vid as always

[@gely_]

Perfect video for looking on how to grow mid delts. Thank you Geoff for another great video!

[@hosheaak2672]

Love ur dp

[@guycollishaw1957]

I feel like delt movements are so enjoyable and rewarding that it's hard not to grow if you're doing them most workouts. 3 months into recovering from a shoulder dislocation... Sad to think I'll never be able to train delts like I used to.

[@Lucas-mk1gi]

Great video! To me, my shoulders responded well to 3 sets of lateral raises to failure everyday, low weight and open scapulas/lats don't know how to say it, but if you open your scapula during the movement, your traps are not allowed to move, so all the load goes to your shoulder. I also do reverse crucifixes on machine, but with my elbows pointing down, I feel my lateral delt more activated than rear delts this way. The difference in my shoulders width was tremendous after months doing this (and eating right).

[@gmelliot19]

Great mechanical dropset for side delts: Lateral raise > upright row > overhead press.

[@hotdogint]

In addition to the video, using RP training for shoulder flys have been working for me. Oddly the less of a pump the more sore the side delts are the next day. This occurs when pushing the reps hard and not focusing on the mind muscle connection as much. Inheritantly there's body English but that's in a fatigue state rather than using too much weight to begin with. The main pressing movement is seated ohp ~@75°. This increases the ROM in the stretched position (credits to Alex Leonidas). Also do the machine press with a narrow grip and I let the weight drop all the way down.

[@freshpressedify]

I love it when KZbinrs welcome me to the video, makes me feel so welcome 🤗

[@tfunkhou88]

My man, you are looking huge. The amount of effort that is evident on all of your sets is inspiring

[@free2chasehappy]

Dude! Your transformation is amazing! Not just the shoulders man.. everything!

[@aciuschristophores7789]

I love your humorous knowledgeable ironic style of humor and personality and delivery hahaha. This was brilliant!

[@morfsevals4106]

You do a good job encouraging people👍...Be a part of Encouraging Life Success Day...October 3rd, Encouraging Life Success Day is a day where we all wear green, which represents GOING for our goals and dreams while encouraging others to GO after their goals and dreams as well. October 3rd, Encouraging Life Success Day, wear GREEN 😊

[@kicknitoldskool]

I know you said before you're not able to help us with our length, but at least your helping with girth, much appreciated

[@BobTheBuilderGuy]

This was great:) so informative and helpful, I’ve just recently started working out properly and started lateral raises the other week( or at least my funny looking version of lateral raises)This is such high quality info. Thank you so much and keep up the good work.

[@lynnwilliam]

Been bodybuilding for 2 years, for me using light weights , e.g 15lb for 15 reps, perfect slow form. And slowing adding weight every few months, and my shoulders started to get bigger. So light weights and perfect form

[@HughLeFitness]

I elevated my traps while doing lateral raises (and a bit cheating) for many years and my traps blew up like crazy. I guess not entirely bad as one area did grow. Now I don't even do dumbbells for laterals but strictly cables because of the even resistance curve.

[@death.for.breakfast]

This channel is gold!

[@ricklathem4210]

I recently started rear delts first in my shoulder work per Dr. Mike that helped me get mind/muscle connection for side delts, I train shoulders 3 times a week now for 2 months.

[@ranthony2714]

Thank you for the great information. Some lateral raise movements cause some elbow discomfort due to elbow tendinitis. Have to use high reps and low weight for free weight laterals or stick to machines where I can take stress away from my brachial radialus. I have tried various methods to strengthen the area, but still end up with the same issues. You adjust to what the body allows and keep pushing forward.

[@heyitsmort7744]

Crazy to me that your lateral raise form was ever that sloppy. You’ve clearly learned a lot since then!

[@DnyAln]

Personally the only movements that put mass on my shoulders are standing Olympic barbell shoulder pressing or smith machine shoulder press you can really load up the weight on the smith machine and focus on the shoulder. For lateral raises I have no problem with dumbbells but if you’re having a hard time having a mind muscle connection try using shoulder fly machine if your gym has one they work great. I always do my dumbbell presses standing and I do one arm at a time so I can push some serious weight I’m able to do sets of five with 80 pound dumbbell standing.

[@ghfjfghjasdfasdf]

You do standing OHP with the DBs, unilaterally..... with the 80s? Sounds super strong!

[@majungasaurusaaaa]

Your form: DBs high, elbows low will recruit more front than side. Try to get elbows in line with shoulders and palms facing the floor.

[@facepullsscents]

Many people not understand this video is not about what is good delts exercise instead on the list we can see also the bad selection exercise for hypertrophy (maybe for enjoyment) . This is all about VARIETY in exercise play major roles to improve your hypertrophy goals.

[@kurtdewhurst4883]

Good vid thanks! I've done alot of Oympic auxiliary lifts in last couple years. Ive always loved the Snatch grip OHP or 'Klokov'. Originally I thought it would blast my side Delts. It does work Side Delts, as you mention and really to do any heavy weight the first mover has to be mid n lower Traps. That's what gets the bar off the back. Then ya sorta 'Catch' the bar otw down to not completely fry n impinge everything. So ya, not alot of Side Delt growth but still love them. Ime cable Side delts are the Holy Grail...

[@NormanKonstantin]

Great video as always. Like the no bs full honesty here. It is so true that most of the time it is just exercise selection, execution and your consistency stopping you from gaining

[@jamo7303]

I hate pressing for shoulder work. To a point I do very little pressing to develop my shoulders. I have found for me that extremely strict raises, whether it be lateral/front/rear with a very noticable pause at the top of the rep works best. Then to overload the muscle every now and then I finish with a drop set, but whilst keeping the form as strict as possible for as long as possible. I also switch every few weeks between dumbell raises and cable raises. I have seen much better development of my shoulders from training this way.

[@TheBaitShopGuy]

Pushing weights overhead is the number one way shoulders are ruined and wrecked in gyms The side lateral raises kept below the 9 and 3 positions on a clock are safe and build the shoulders and are safe.

[@BigGearGames]

your shape be looking amazing my man, congrats

[@joehernandez3231]

Some adjustments to make after watching this video: 1. This is one valid exception to the rule of progressive overload. Focus on form and be comfortable with the same manageable weight for extended periods of time. This one was especially helpful because frustration was setting in already from not being able to progressively overload on these. 2. I have been doing 2 OH pressing movements per week. I'm going to take one out and replace with upright rows. I personally like doing those with a cable instead of free weights. 3. I like the idea of cable lateral raises, but I hate the general idea of unilateral movements like this because of the extra time. I'll need to give this one more thought.

[@darkhacker8747]

U can do cable crossover lateral raises instead if u have the cable machine where the cables arent far from eachother. So basically like the cable crossovers that was used for rear delts but place it at the bottom and do raises so it is no longer unilateral

[@eugeneimbangyorteza]

I believe that my shoulders are extremely *hyper-responsive* to stimulus. I started training when I was 15 y.o. with just calisthenics (push up variations, pull up, squat, lunge) and my shoulders grow the fastest despite not doing any shoulder isolations. Even with my current strength-focused program where my only direct shoulder work is Arnold Press, my shoulder is still disproportionately massive compared to my chest, lats, and traps.

[@jooot_6850]

Natty roid enjoyer 😂

[@SM-cq1mm]

​@@jooot_6850 Eugene pointing at steroid users: look at what they need to mimic of my power

[@jooot_6850]

@@SM-cq1mm he’s just better

[@rorkirbabtista9429]

My favorite side delt excersise is upright rows but with a short range of motion not allowing any external rotation, just rowing with forearms point as straight down as possible, usually like 20reps +10 partials

[@DavidDavis311]

If you have a muscle that isn’t developing properly despite the fact that you’re training is on point, the first thing to look to is mind muscle connection. This is one of those things I wish I knew when I started training. At my biggest I never had round delts. It was only when I set out on the journey of developing mind muscle connection with all my movements that I realized that was the problem all along.

[@gamificationoflife]

Rope/cable upright rows are the best for medial delts, I made a video going over why it’s better than lateral raises/upright rows/shoulder pressing & I also mention the anatomy of the shoulder & how the rope upright row is the best exercise for medial delts when you factor that in, if anyones interested, if not just do rope upright rows

[@craigslistreply6544]

I like mixing seated and controlled side lateral raises, cable lateral raises (single arm), bent over cable rear delt flyes (single arm), upright rows, and seated DB presses in the 12-25 rep range. Then rotate every 6-8 weeks. Maybe add some Lu raises and barbell swings behind the back in a meso.

[@janikiesila4468]

Very good points on this video! I found gable lateral raises and its change the game. Keep up good work! Greetings from Finland!

[@jeffreymyers1761]

I do dumbell upright rose instead of barbell and I love them there is no close or wide grip just the width that feels best and gets me the beT side delt pump and with some trap pump but for me is fine since o do t do direct trap.work anyways my traps.are.naturall big esp since i have narrow clavicles

[@linehandibew6205]

Progressive overload in general is for strength training and I’m not looking to be a power lifter. I am looking to build physique. I do not track weight progression at all. I focus on proper form and going to failure basically every set for every body part. Over time I’ll obviously get stronger and be adding on weight. But it’s not my focus. Once I realized this I let go of any ego lifting and have seen better visible results.

[@morganfreeman8230]

i started doing powell raises for my shoulders and they have quickly became my favorite. along with seated pin press ohp with fat grips

[@aaronwylie6928]

Side lateral raises down properly with high intensity is the best way to widen the shoulders for sure. The problem is most people are afraid to go heavy enough, or perform them terribly (like rotating the wrists downwards)

[@patrickjulius7352]

I don’t have an adjustable bench and do like standing presses very much. I get good compliments on my shoulders though and basically only do horizontal and slight incline pressing, various push up variations, and a bunch of lateral and rear delt isolations.

[@AntoineLifts]

If your shirt still fits the same.. it's arguable that you just look better in a pump or flexed state. Tbh I can see an improvement in your triceps which were already your strong point 👍

[@Damianpaulpod]

I've recently incorporated Lu Raises and I love them.