What's going on Nation?
Today I'm finally going to show you how to accelerate your shoulder gains by not 65
Not 66 but a massive
67 percent but not 68 percent. That's just crazy. "You order this thing, the 8 minute abs?"
"Well, this is gonna blow that right out of the water. Listen to this 7-minute abs"
But in all seriousness guys the title is clickbait just to get your attention
But as always the information here is top-notch
And if you've missed any of the other previous videos in this series, just click the playlist link above to check them out
So the master tip I want to share with you guys to help accelerate your overall shoulder growth
Is this, If no matter what you do
you never actually feel your delts working while training them or you never get soreness in your delts
After training them that typically means your mind muscle connection is very poor more than that
It means you're probably letting other muscle groups take over during each exercise when training your delts and this
Definitely is the reason why your shoulders are still underdeveloped
So what's the solution here? Well, it's actually quite obvious if you think about it
You need to learn how to engage your front middle and rear deltoids when training
Generally speaking
You don't really need to isolate your deltoids even with my own clients heavy pressing exercises such as the overhead press
Incline press dips and close grip bench
Press are enough to properly activate all three deltoid heads and see growth
in fact
I bet if you just train with more sets of heavy compound movements like these versus isolation
Type movements you would see much faster growth overall in your entire body
But there are some cases where some people just have such a poor mind muscle connection to the deltoids that they tend to perform these
movements only properly activating their triceps, chest, back
traps and virtually every other muscle, but the three deltoid heads
So if this sounds like you this is why you're not growing and here's what you need to do first
Take a deep breath
Kick your ego to the curb and let's start training with some lighter weights so that you can finally learn what it truly
Feels like to properly activate your deltoids when training now, let's be clear
I'm not saying that light weights are better for overall growth
Progressive overload combined with volume will always be king
But utilizing lighter weights for the time being will help establish a much stronger mind muscle connection to the deltoids
So that when you go back to your heavy compound exercises like the overhead press your deltoids will be firing
Properly on every repetition you might even start to notice an increase in how much weight you can lift as well
So grab a pair of 5 or 10 pound dumbbells
And let's focus on some front lateral and bent over raises first up will be lateral raises
Targeting the middle deltoids now
It doesn't matter if you're performing straight arm or bent arm raises the mistake is always the same
Most people only focus on lifting their arm up versus lifting their arm up and away from their body
This slight change in form will be the difference between engaging more traps or more middle deltoid during the movement
So what you want to do is simply keep your shoulder down and almost raise the dumbbell away from your body
Like you're trying to keep your wrist away from your head guys
Your traps want to help so you have to really pay attention and focus on turning them off as much as possible on
Every repetition now the same thing also applies to the front raise if you keep your shoulder blades
retracted throughout the entire movement
All the muscle groups will have a tendency to help out
Namely your traps and chest traps for the same reasons as we just mentioned
But why the chest well because now you've turned the front raise into sort of a low to high chest fly
Remember in my how to barbell benchpress videos three golden rules
I explained how you always activate the muscle group that's in front the most while with the bench press
We wanted the shoulders to be back and the chest to be in front because this is gonna allow us to maximize
Chest engagement throughout the movement. But this time we want the exact opposite
We need the chest to be disengaged and the shoulders protracted so that we can actually activate them properly
So again, what you want to do is raise the dumbbell while reaching forward without rounding your back
So protract your shoulders almost as if you're trying to touch the wall in front of you or in my case
It would be the camera a great way to check if you're performing it
The right way is to actually do one arm at a time and use your free hand to touch the upper portion of your chest
While doing the exercise if you feel your upper chest working
Then you're doing it wrong
And finally guys the rear raise and again the same principles apply
Now for this you don't necessarily have to be all the way bent over and parallel to the floor
Just bend over as much as possible and for the purposes of this exercise if you have it available
I actually want you to use a bench to rest your head on this way
You can better focus on the rear deltoid on every single repetition
Once more what you don't want to do is actually retract your shoulder blades and then raise your arm
If you do that, you'll be targeting your traps and rhomboids far more than your rear deltoids
So to keep the focus on your rear delts, do not retract your scapula
And again move the dumbbell by extending your arm away from your body. So now that I've given you all this information
How do you apply these rules to your training
Well before we get started with that
Be sure to tap that like button if you're enjoying the video and let's see if we can break
4000 likes with this video the last one in the series has three thousand nine hundred and seventy seven
So we were close
but I know we can do it and while you're at it go back to that video and give it 23 more likes too
Alright guys. So here's what you need to do. Start your shoulder routine with a heavy compound movement
preferably the standing barbell overhead press
Perform six sets of six reps and then perform the activation drills we just went over
This will allow us to take advantage of your upper body being pre exhausted
Forcing you to focus much harder on each deltoid head during those exercises and you're gonna perform
three sets of 10 reps for each exercise
So front middle and rear and this will become your next shoulder workout for the next few weeks
The more you do these drills the more you'll start feeling your deltoids activate on bigger compound lifts
And this will lead to bigger and stronger shoulders over time
So quick recap your next shoulder workout exercise 1 standing barbell overhead
Press 6 set 6 reps and if you guys have to do them seated with dumbbells, that's okay, too
But I prefer the standing barbell and then you only get a rest of about 60 to 90 seconds in between those sets
Exercise 2 is going to be a side dumbbell raise 3 sets of 10 reps
Exercise 3 front dumbbell raise three sets 10 reps and then for exercise 4
You're gonna do a rear dumbbell raise
Three sets 10 reps and there's no rest periods for the raises because you're actually going to be alternating your arms
So while one arm is working the other arm is resting
I really enjoy sharing these quick tips with you guys
And if you want to make sure you don't miss the next video in this series
Make sure your notification settings are set to all and not occasional in your subscription manager
I'll drop the link below so you can check in my pin comment also
my free program
Guaranteed gains. It's pretty much ready and I will be sending out an early release this week to my email list
So most likely Thursday or Friday
So if you would like to check it out go to Muscularstrength.com and when the email box pops up
Stick it in there just be gentle
as always
More good stuff coming soon. Hey guys, if you want to see all my 67 percent faster gains videos
Just click the playlist link over here and also a new episode of InstaGarbage
is coming on Thursday. So I'll pop episode 1 over here as well
Enjoy and keep making those natty gains