(bass note swells)
(guitar strumming)
- What's up Muscle & Strength?
Today, you're going to be going through
my shoulder workout with me.
This is the routine I've been using
for almost half a year now to prepare
for my bodybuilding competitions.
So I get a lot of compliments on my shoulder development.
So I'm going to show you a couple of things
you're really gonna like.
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So this is a multi flight machine.
You can also do dumbbells with this,
but I start with lateral raises, just start real light,
just work myself up to a three heavy sets,
and then we're gonna move on to some rear delts,
and we put pressing later and I'll tell you why later.
If you want big shoulders, if you want capped delts,
then just gotta do them. They work.
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- [Interviewer] So you time everything?
- I do, I'm very, very big on it.
So I have a bunch of these, they're all over the gym,
these little timers.
I have one, this just runs for my workout time
so I kind of have an idea of how long I've been going at it.
And then I time my rest sets like very, very stringently,
because it's just very important
to get the proper amount of rest in between sets.
Otherwise you're just huffing and puffing, moving around.
You're doing cardio, you know.
You've got to have a long enough rest period
where you're strong.
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- Since I'm in a bodybuilding phase right now,
I started this phase with more power work.
So I'd start my workout with like back flips
and mobility work and power exercises.
As I've gotten closer and closer to my contests,
since my calories are so low and I'm so tired
I had to strip all that stuff away
and just keep the isolation work,
which is a lot higher volume.
It's less multi-joint.
And that is what's keeping my physique
where I want it going into the show.
But after the show,
I'm going to have to start including more of the GPP work,
more of the compound stuff,
more of the explosive work to kind of layer back in
because that stuff serves as a great foundation for this.
You have to sprinkle it in and periodize it, though.
So I'm not,
I'm not maxing out on like shoulder press right now.
That's for sure.
(timer buttons beeping)
There's a magic three minute and 30 second
rest period, dude.
All right. So the first set is,
well, I'll go to failure on all of them,
but this is pretty heavy for like over 20 reps.
So I'll do three sets like this.
(intense rock music)
- I made the name Jujimufu up when I was 13 years old.
So I'm 35 now, almost 36.
I made the name up because I was trying
to get a screen name on America Online that wasn't taken.
So what happens when you try to log in
or create an account that's taken,
it adds numbers to it, right?
Well, I didn't want to be Goku 1,345,721.
You know, I didn't want a number at the end of my name.
So everything I was picking was taken
because it wasn't creative.
So I got really frustrated
(bangs on crossbar)
Jujimufu after half an hour.
Logged me in as Jujimufu.
And I started using that account
to communicate with people online
on forums and messages and stuff like that.
I just got known as, Jujimufu.
I never changed it.
So the crap a 13 year old made up real quick.
(Jujimufu grunts)
And yeah, my traps kick in a little bit,
but nothing wrong with having big traps either, you know.
Obviously I haven't taken anything away
from my shoulder development.
So all these people like really trying super hard
to separate their traps from their shoulders,
there's no reason to.
Like, try your best,
but near the end of it,
your traps are just going to kick in and that's okay.
(intense rock music)
Oh look! What we got here?
We got Muscle & Strength on TV
for some workout motivation.
Oh see, he's starting out with some Smith presses, huh?
Cool.
Well, I usually like to let this run
back here in the background.
- [Interviewer] So wait, so if we put your video on,
are you going to watch your video while you work out?
- Well, the video is being filmed,
which isn't edited,
which isn't on the TV yet, so.
But if it was that would be really freaky.
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- So this is three sets of around 20 ish reps,
you know, 10, 20 rear delt fly.
Rear delt is what makes the shoulder look big.
Look.
Most of the delt is right there.
But if you're not doing your rear delts,
your delts just aren't going to look like big delts.
So this is the best exercise for that is some variation
of a rear delt fly.
And I like to do it on this machine.
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- Tell you the other good reason about rest periods.
This is a golden tip. This is going to save lives.
All right.
So got this dude over here, right?
I'm sitting here talking to my buddy.
Or rather your buddy won't shut up,
keeps talking to you, and he's going on and on and on.
And you're like, when am I going to do my next set?
When do I do my next set?
Like, is this going to be rude if I just start working out?
The guy won't shut up.
(timer beeps) Timer goes off.
Boom. They get it.
Perfect social lube, social cue, social awareness thing.
It's just like, your buddy's talking to you,
that timer goes off? He gets it.
You don't have to explain.
(timer beeps)
(intense rock music)
(timer beeps) All right.
Take another three-minute break.
And we're going to move on to a press now.
So the reason I put presses later,
especially when I'm bodybuilding prepping,
is it's so much easier to feel your delt muscles
in the right way.
You're pre-exhausted, so you can't do as much weight.
So it really serves its purpose for getting a pump
and hypertrophy better than if you're just like super fresh.
You'd have to load up a ton of weight,
and then everything's getting engaged.
So I'm going to do, let's do a Viking press.
It's a little different.
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This just has a landmine attached to it.
So it's a barbell and a landmine.
I happened to set it up to where
I just have some chains hanging
from a power access is the most convenient setup for me.
But there's other ways to do it.
It's basically a Viking press with a barbell.
So I like to do it at the,
after the lateral raises, rear delt raises.
So I'm kind of pre exhausted.
Or I've done six really good sets of shoulders.
Pump's already there.
Now I'm really going to feel this even more.
(intense rock music)
(chains clattering)
- I'm pretty strong right now.
The extra 200 grams of rice really kicking in.
You guys didn't see the full day of eating video.
Well, that's also on this channel.
You can see where I get my power from.
I get it from rice and raspberries, apparently.
Ah!
So here's, here's the thing.
Like you're going to get weaker as you prep,
as you get closer and closer to competition.
I actually did it on purpose.
So instead of just getting frustrated
and finding myself do less and less weight
or reps every week,
I just started like peeling it back,
like slowly so that I kind of met
the getting weaker thing head on and took control of it.
So now it's like, it's my, it's my fault I'm getting weaker
because I chose to do less reps or weight this week,
week after week.
And it's put me in a really good mental state.
And I know that after the com
I'm gonna be super strong again.
So I'm not worried about it.
It's just a game of give and take.
So it's nothing to beat yourself up about.
So I just, one thing just it's pretty important is like,
hey, you're putting this like compound exercise
at the end of everything else.
What if you actually wanted to get stronger shoulders?
Well, dude, I've done work like this,
and I've tried to do like overhead press with a barbell,
and my strength actually increased.
So sometimes mixing things up
and getting more of the hypertrophy work in that's tactical
will actually help bring up your top end one-rep maxes
on your compound heavy lifts.
So it's not like this is a way of training to get weaker.
You know, when you move things around
in a workout in order like that,
it's actually, it's got some benefits.
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So, you know, you start off drinking the workout shake
after like, you know, after your first working set.
You know, and then I'll finish it off here,
you know, when I got like what,
15, 20 minutes left of this workout?
(drink sloshing)
That's how I do my pre, intra, and post.
You just mix it all in one, time it at once.
So that was a front raise variation.
I only do one set of this,
'cause everything else is toast already.
But I like to do it seated on a cable stack.
I think I got this from Instagram. Okay.
I've gotten some good exercises from Instagram, honestly.
If you guys look and pay attention
and you're open to learning,
there's some guys on there, make cool stuff.
But this is a good one.
You just like this.
Move my grip a little bit.
Got my back supported.
It's the best front raise variation.
None of those dumbbells swinging out in front of you,
making your back all scrunched up and stuff.
It's like, also, what's really cool about this?
Think about this, alright?
Backflipping motion?
What is that?
It's backflipping.
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Just drop it right in half. It's a big drop.
Let's power these out.
Power!
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It's an overhead shrug with a barbell.
So I have a timer here, again.
Timers change everything
about the way you train.
But here we go.
I have a slight obsession with timers.
All you're going to do is just hold a barbell
over your head seated and just shrug.
So when your shoulders are really toast,
this position's hard to hold.
But also like just kind of wiggling out
some overhead shrugs here is really good
for your shoulder health.
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- Okay. Okay.
(timer beeps)
- I'll just take a short rest break.
I'll do it one more time.
(intense rock music)
- Ah, okay, that's enough. (timer beeps)
All right. Well, it's been an hour.
Good shoulder workout. Just shoulders.
So if you want build bigger shoulders,
do shoulder on own day.
(Jujimufu grunts) All right guys,
I hope you enjoyed my shoulder workout.
Make sure you guys hit the like button.
There's a Thumbs up. Hit it.
It's good for you. Good for the channel.
Subscribe to Muscle & Strength
and check out the other videos that we film together.
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