Build Boulder Shoulders | Complete Workout for Deltoids | Advanced Training #13
Вставка
- Опубліковано 1 жов 2024
- If you want to build bigger, wider and rounder shoulders then this is the video for you. I take you through my complete shoulder training, in the gym, including exercise selection, sets and reps to build your shoulders from back to front - posterior, lateral and anterior. As I go through the routine I explain why I choose each exercise as well as tips and tricks to maximize your results and how to build muscle.
Here's the complete Shoulder Routine:
Rear Cable Flyes for rear delts
superset with Rear Dumbbell Flyes for rear debts (20,10,10, 15)
Unilateral Cable Raises for lateral delts
superset with Dumbbell Side Raises for lateral delts (20,10,10,15)
Dumbbell Presses for lateral and anterior delts superset with Wide Grip Upright Rows for lateral and anterior delts (20,10,10,15)
Dumbbell Shrugs for traps (20,10,10,15)
James Grage
I like this guy, seems genuine and doesnt have a lot of ego attached
absolutely true just agree
Chris Leisure agree..my first watch like this guy already
Lazuardhi Dwipa No ego, he does a great job.
PermanentHigh - whether roids or not when you get to where he is you'll earn your right to talk shit.
PermanentHigh then quit dont go to the gym dont watch his videos. YES he is prolly using roids so fucking what. His advice on exercise and training is what counts. And by the way he is absolutely right about training delts this way. Natty or Not this workout is effective. If you think you need roids to put on muscle than you are the one with the problem. You lack the fucking balls to go hard in the gym and then come on youtube talking shit? Your the fake one giving false hope and ideas . wake up
Best channel I've subscribed to in a long time!!!
I’ve been coming back to this workout the last 5 years, on and off, big thanks for all your work. I think it’s the dream for every content creator to have reoccurring visitors. You’ve made it! Thanks man
found these 3 weeks ago, on new year i said i was going to get my training and nutrition in order and these videos halped me loads with feeling the muscles etc
I watch a lot of different UA-cam bodybuilding channels, but I've never learned so much in one video before! excellent advise. you have a new subscriber! doing this routine today!!
Thanks my friend
How did this routine go?
"Not squeezing up, but out"
One of the most amazing explanations I've heard out here to make sure your traps don't get engaged(a lot)...James, one word for your teaching skills: Amazing!
Look at this dudes cannonball shoulders. You're really going to tell him what he's doing wrong huh?GTFOH
Any advice if you have already developed impingement from poor training...this was such an excellent video
He'll yeah, don't tell this guy how to do shit! He made it.
because he roids
his advice is still legit though, at least for the 2m I've watched so far, the not letting your shoulders go dead hang on the rear delt flys also transfers to lateral raises making them way harder and building more muscle/being more efficient at building muscle
Cannonball shoulders 😄. He's huge. Best shoulder workout I've done.
@@JoaoKorreiaa When have he taking rodies? Fuck off plz you are just jealous
Been lifting seriously for 6 months and thought I had a pretty solid mind-muscle connection, but you have taken it to the next level! Your simple suggestions on form, and clear explanation are amazing.
keep at it been lifting solid for twenty years I`m 57 and feel like I`m 35.
Haha. I've been lifting seriously for 3 years and still don't have a good grasp on MMC. You have a long way to go young grasshopper.
@@worldpeace4lennon BB ko
Triple H twin brother
Clash of clan tips & tricks That was my thinking too!
Clash with Royals - Clash of clan. I was just gonna say that, well 10 months later tho, but still
Its time to play the game
exactly
Dude is a beast. I just recently started watching him... and I gotta say that I really like him. He doesn't seem to incorporate ego into his videos and he's legit as far as I've seen. New favorite workout channel. He's beating Athlean X for me right now since I'm not exactly training to be a Pro Sports Player.
you are right
Jeff uses fake weights just don't listen to any advice from the guy fake natty trash really I don't believe a word the guy says anymore
Really sober, targeted, and well thought out training James. Much appreciated. Great channel!
no joke, i just got home from doing this like 15 minutes ago, im a big dude with pretty strong shoulders and i was struggling with 1 lb dumbells, very humbling workout indeed
james i do have a question though, even though i made sure to stict to as strict of form as possible i feel this mostly in the front anterior portion of my arms, is that just normal for someone not used to doing posterior and lateral exercises just starting out?
Jacob Logan I'm pumped to try it when I get off work !
edit 15 lbs dumbells lol
Jacob Logan Hey, a humble UA-cam commenter. Awesome to see. I'm sure you're a beast, and keep up the great work!
Stevi's rock hard im decent all around bc i dont work out nearly as consitently as i should. My bench sucks though never could do more than 200 bc of damage to my rotator cuffs
Jacob Logan rock on dude!!!!
In a busy gym, you can forget about being able to do supersets with different equipments.
Uouttooo this is why I lift at 2 in the morning.
Just ask the person that's using what you want, can I get in between sets?
If not possible then I think it's still good to just finish one exercise and move to the next, instead of mixing them.
when do u sleep?
Uouttooo
True.
great video and tips.... to the other posters, you don't need heavy weight to build muscle..
Tony F well no u don't but light weight will only increase water flow into the muscle it won't actually build dense muscle tissue u need heavyweight to break down muscle and successfully stimulate muscle regrowth and repair
moh J not true man. Obviously you mix it up. But there's so many bodybuilders who are stacked who don't lift heavy
Alex Young Name one
Tony F KY
Banny Banfield James tiny vest. Lol
This is the most underrated fitness channel. My new favorite
Thank you my friend! Appreciate the support.
Wow, this workout murdered my shoulders lol 20 10 10 15 are the best workouts I’ve ever experienced with the best results; thank you sir.
Dude thank you so much I've been using heavier weight like most everyone in the gym but now less weight and better form and I'm burning feeling great thanks man. I subscribed and followed you keep the workouts coming brotha. Got anything for legs I have a bad right knee and I'm looking for leg workout that won't leave me in tears from the pain in right knee I have a torn meniscus and sprained ACL that seems to never get better.
He always sounds so out of breath even before working out
Sean Potts hahaha
exactly
Daniel M. its his mind preparing for the workout. lets see your video.
I was thinking the same thing.
Maybe he hits a few sets before he starts filming so he can have a pump for all you dck heads
I read that for minor muscle groups 30-60 reps a WEEK is supposed to be most effective. I'm assuming those studies are referring to very heavy weight and low rep ranges?
Just wanted to say thank you for all your videos. I used to train in my 20's and just took up weight training again aged 39. Found your videos to be very insightful and motivating. Keep up the good work !!!!
I'm in a similar situation I'm 44 & getting back at it, ATHLEAN X is another amazing channel here on YT
Love this series, I think he could totally rival Athlean- X. I like both channels because I'm a HUGE visual learner. However, your use of computer animations to show the movement of the muscles and the detail you go into on top of that gives you an edge in my opinion. Keep it up bro, I just binged watched this whole series haha.
I just subscribed. He made too much sense !
Between this channel and ATHLEAN X you get all the tips one could possibly need.
Absolutely great channels
Man....from what shop can us mortals acquire these "muscle geek" shirts?
LOL. Hey Brad. Right now I'm just using them to promote the channel and doing periodic giveaways on instagram.
+James Grage - The Muscle Geek drat!!! Hmm...could you possibly share that shirt brand/model with me? I have to have one
Hey James, are you thinking of selling them? You'd sell a few mate!
I was сomplееeetеly shосked by how dramаtiс thе results werе after just one week. Mу еnergy levеls weeerе noticeаblу higher and I felt like an absоlute beast in thе gym.. => twitter.com/ab770332812a46782/status/742668391975096320 Build Bouldеr Shоulders Comрlеtе Wоrkoоut for Dеltoids Аdvаnсed Trаining 13
What's up Brad. Check out tomorrow's video. I'm going to be doing a shirt/hat giveaway but also making the Muscle Geek shirts available for the first time.
Tried this workout today and holy cow what a burn and pump! Thanks for all the tips and the complete workout James! I've been staying consistent with doing your workouts you've been putting out! Keep up the awesome work!
learnt so much from these videos! worked out for years and these excercises make me ache like never before! been waiting on this shoulder one for ages! well done buddy keep it up 👌💪
Thanks my friend!
Have you always done this much super setting and high rep work?
hey HHH are you entering the royal rumble this year?
This is good to cut when on steroid cycle, like this guy.
I have been struggling to get my back up for years. The science and the cues in this video are pure enlightenment. Thank you!
Do you really train with light weights always? Because I saw other video and you used a 70 dumbell for a stand press shoulder with one arm. Or do you use heavyweights one day and lightweights for other routine?
that's a really nice question!
Hi Luis. I used to train really heavy....but inevitably I would always end up injured. The funny thing is I've found that I get better results training the way I train now - with less brute force and more technique. Make no mistake about it though - this still feels heavy - you're just isolating the muscle more, without as much assistance from other muscles, so it still feels heavy. You're making that targeted muscle work harder on its own. So to answer your question, every once in awhile when I get around some of my friends, the ego comes out and I ended up breaking my discipline and train heavy with less than desirable technique.
thank you man! I really appreciate the answer and the routine videos are really helpful.
Do we NEED to lift heavy to optimally build size tho? Will rep ranges of 20 10 10 15 be best for building size/mass? That's what I'm trying to figure out.
use both methods come on man
Hey James, thanks again for such a great video! I have read and heard a lot now that as a natural training a muscle group more than once a week is way more benefical and results come quicker. Do you have a separate day for your chest, shoulder workouts etc?
great advice on not using momentum
100% on point, anterior is always overworked. Best channel ive seen so far. The majority of wk i do is medial and posterior. Impressive dude keep it up!
pssst....that is one BADass shirt...
Tony21209 I can't find that shirt anywhere I want ot
I'm gonna try this, unlike the other guys out there, I trust him more, he know what he is doing :/
subscribed
where did you get that shirt? The fit looks amazing and the material looks super soft. Helps being as stacked as you are but still curious ....... thanks
you seem very humble champ and great advice....subscribed!
Thank you! Appreciate it!
Incredibly Informative,
"Its A Wise Man Who Knows What He Doesn't Know"
I've Been Lifting 35 Years, And I'm Getting So Much From This Channel!
My Thanks,
Dean...
Hey James, isn't doing a single arm to double arm super set not the greatest idea for shoulders ? Because after you finish your side laterals for your left shoulder on the cable you're immediately going to side laterals again with your left shoulder while the whole time your right shoulder has been at rest.
I noticed this also, doesn't this lead to asymmetrical development unless you alternate sides (and have an even number of supersets)?
Do 1 arm cable supersetted with 1 arm dumbell then next arm.
My understanding was you do cable raises with each arm, then move to dumbells.
Grage is bomb everyone !! Strict form,muscle iso,can't go wrong.
What should be the rest times in between these sets?
I personally like to move quickly through my workouts because I only have about 40 minutes to train, so that's why I superset with minimal rest between. It really comes down to how much time you have and how intense you want to make the workout.
+James Grage - The Muscle Geek Cool, thanks for the reply!
+James Grage - The Muscle Geek. I just really wanna say I loved this video and and your shoulder workouts I have really bad shoulders Cuz I started young,heavy and inexperienced now I really have a hard time training my shoulders and by train I mean a good ass muscle burning workout and I like what you said about light weight and I like the tip for leaning forward for traps good video bout to check out your back and lats videos💪💪
1-2 mins.
Arsalan Aslam The Idea of Supset is to go back and forth between exercises with No rest. But as you progress through your workout especially with working a muscle with three parts, taking a min. rest or so wont hurt. But traditional superset is no rest between.
Man forget the haters this is an excellent shoulder workout. I've had serious shoulder and chest injuries but this routine has built my shoulders to the point where you could never tell
Good video, but I do find it hard to believe that you built your impressive shoulders using just 25 lb dumbbells on the presses. Are those the actual weights you use, or just for demonstration?
Y Fish he explains it several times in the video
Y Fish you can build muscle with the light weight, just by focusing on the muscle, and movements
My front and side delts didn't begin to grow until I started doing 20 rep sets. Took years to figure that out because I refused to believe high reps were for anything other than a warm up.
Interesting. Can you say how much of that growth was due to swelling or 'pump' rather than muscle hypertrophy?
Well, I'd say all of it was due to growth. The swelling or "pump" in my shoulders only lasts for about 5 mins tops after a workout. I work them 2x a week and every 6th workout I take a week off. Even at the end of a rest week I can see progress in my anterior delts. My shoulders are finally growing.
Thanks for video, James. All these years of lifting and I never once began a shoulder workout with hitting posterior first. I gave this a try yesterday and now my rear delts are on my fire this morning. Feels so good!
Loved the information about which different exercises worked which different part of the shoulders, keep it up :)
His exercises very effective doing them with weight loss, can see results by 2nd month end
new favorite channel
Muchas gracias sus videos son geniales, me ayudaron mucho. Saludos desde Argentina,buenos aires!!
James, you talk about moving light weight to maintain good form....understood. However, at what part in our development do we go up on weight?
When the current weight u r lifting stops burning ur muscle.. ! i mean when it becomes too easy for you ..
..15 lbs would be too easy....but do 100 reps with it and you'll burn like hell. I'm curious to know his answer.
Exactly u r right...but doing a 100 reps with 15 lbs wud give you cuts and detail in the muscle...but when u increase the weight it would help u increase the size of the muscle ..
Hey Michael. I go up when that weight is no longer a challenge at those rep ranges. As you get stronger, you'll naturally need to progress to heavier weights to keep challenging the muscle and forcing adaption. As long as you are always pushing yourself to that limit of what you can do (using good technique of course) the concept of "progressive overload" becomes very straightforward.
...thanks for the info!
This dude is awesome. What a shoulder workout. Love it
I've just watched 6 videos of yours, and I must say I'm very impressed with the excellent quality of content you are giving us. I realize you do not have a video on building a wider back? I hope you make a video informing us on that very soon. Keep up the excellent job! I've also agreed from a previous video of yours do not let your ego get in the way by lifting heavy weights with improper form. I've done that recently, and now I'm suffering the consequence in being out of the gym for 2 weeks, I strained my lower back pretty bad in performing t-bar rows. I hope a workout program is coming out soon I definitely would pay money for that because I can tell it will be worth it based on your previous videos I've watched so far. You clearly know what you're doing, thank you for sharing your knowledge with us.
Hey my friend. Not sure if you saw the most recent video I uploaded but the content is now jumping into back training
What brand sweats are those? And are the Muscle Geek shirts available for sale?
I jus tried this regime, my shoulders are pumped. great video - thanks james
Great to hear!
He failed to mention what gear I should be on
I loved this workout! I'm definitely trying to focus on training smarter with going lighter and not swinging weights around.
great workout I tried it. Forearms is my bug bare as I have an injury in the left forearm done from bent over rows. Now I do them underhand. Lighter weights is the way to go. Can u do forearms after abs vid? Cheers. Also do u recommend good morning exercises?
Great video! Where can I buy that half sleeve T my man? Much appreciated
Damn i tried this and my shoulders are smoked i love this exercises now this will be my main shoulder day workout everytime. Thank u for this tips sir james. 😄👍
Great workout. I love the tshirt that you are wearing in this video. Where can I buy one exactly the same in size small or XS.
I tried this workout, along with your chest workout. I really liked it, it was a nice change of pace - I usually start with a heavy compound followed by lighter weight isolations
My only 'problem' is I think 10RM is too heavy for rear delts, and these easily turn into rear back and trap work. I think next time I'll change it to 20-20-15-15 or something similar, instead of 20-10-10-15
I think I'll try this style for a couple months. It looks like the whole plan is on Tiger Fitness.
As an advanced BB I really enjoyed the theory about starting with rear Delt and I'm not happy with my rear delt compared to rest of delts- great video and approach
hey james when I do lateral raises like you, I do not get the same range of motion. I get to around 70-80 degrees and then my shoulders feel like they are stuck and cannot raise anymore. What should I do?
please do a tutorial on nutrition for skinny fats.all the videos i see are for skinny/fat guys
Thank you for the workout tips
Awesome form man! Technique above all! Kudos for that!
Where can I buy that same shirt? I checked a couple places and couldn't find it
Tried this routine yesterday, brutal but awesome thanks for sharing
James thank you, the exercise tips are awesome would you consider adding the names of the exercises on the screen for the hearing impaired bodybuilders.
damn warehouse/gym nice!!
I followed his workout routine with light weight and totally different ball game i saw changes right of way best tutorial videos and best explanations you can’t go wrong with it
You're the best man...I hope you do a video about legs muscle :D!
Love it! What are you sipp'n on? Aminos?
Hey James. Awesome informative video. Just wondering what your thoughts are on military press for shoulders? Either standing or sitting. Waste of time? Bad for back?
IzmSkizm1 p
thx
Why you don't use you methods also for the other body parts?
amazing feeling in the rear delt...also a constant burn throughout the entire wko
Thought I'd look for an idea to switch up shoulder workout and stumbled on this. Dunno why I didn't think of doing rear first. Did this workout today and was CRYING with 10 lb dumbbells doing rears...supersets non stop. Thanks!
james the shirts where can i buy them perfect workout love it
Hey Aleks. Check out tomorrow's video. I'm going to be doing a shirt/hat giveaway but also making the Muscle Geek shirts available for the first time.
I have watched and subscribe many fitness/bodybuilder youtubers..but this one guy James.. I like your postings very much. So helpful indeed. Keep up the good work..
i tried your workout yesterday and today i can feel my shoulders nice techniques bro
Nice! Glad you liked it brother!
People don't seem to understand that all this is working together u have to do the reps and sets in this order to pre exhausting your muscle which makes 25 lbs feel like 80 and the blood pump u get is second to none I worked this style before I saw his video I agree u can make gains with this program ......BUT IF U WANT HIS RESULTS U NEED TO HOL ON A CYCLE DONT LET THESE FUCKS LIE TO YOU THE ALL TAKE SOME FORM OF PERFORMANCE ENHANCER .
heck yeah James great information great job thumbs up always
The way you share knowledge comes out as the truth....great work....btw i have your videos up EVERYTIME i work out....that'd be 6 DAYS A WEEK....
PRIORITY TRAINING PRINCIPLES , ALWAYS STARTING with the WEAKEST AREA of the MUSCLE FIRST. ALWAYS WORKING WEAKEST BODY PARTS FIRST .
hey what does ur routine look like? with alle the videos you put out.
I keep coming back to this series.....so good!
OMG, I am so grateful to find ur channel. Ur training techniques r amazingly simple old-school hacks. Whan you pointed out all the wrong ways of lifting, I confess, did & do! Maybe that's why I have touchy shoulders, knees, low back, hips, etc!!!!! Wish I met you 10 years ago!! I'm never too late to stay open minded & learn the right way to be my best, @ 47, I'll never stop! Love how you talk about mind-muscle connection & the importance of strict form & targeting the muscle! Thanku, xo
I also believe that shoulders should we attacked with lighter weights.. this is when i feel them burning and working.... Greeat video JAMES . i will try this routine soon , promise :) GREETINGS FROM BULGARIA
Hi bro! so exhausting shoulder workout today. I did this routine exercises. Thanks a lots and I feel my muscles in my shoulder hit on back & front. Appreciate so much.
Weight training correctly is like golfing. If you take the lessons even before you start you don't develop bad habits, injure yourself, and see results quicker. I believe James Gage outlines this effectively by a through explanation and demonstration... Kudos Mr. Gage.............
Hey man , before i couldnt hit my shoulders hard enough tonfill muscle fatigue the next day. But withnyour advice and this workout it is DA BOMB. THANK YOU THUMBS UP. KEEP UP THE GOOD WORK
'Done with side delts, now on to front delts'
... proceeds to do another side delt exercise (plate upright rows)?
Yes, I've been lifting for 38 years (I'm 58)
Yes I've competed & won trophies (ok it was the 80s but there's nothing new)
Yes he should have superset those presses with db (or single plate) front raises
P.S. "Heavy weights build big muscles" ~ Bill Phillips
I miss these videos. We need them now more than ever.
From my simple 5 years of experience, I totally agree with you. Those tips are the best that work for my body. I got a lot of talking at the gym but I didn't listen to anyone anymore because I found what best for me. Thanks you SO SMART and I really RESPECT You and now since this is a good source of knowledge I'll watch every step to learn new things. PEEEAAACE
Hey James, came across your shoulder training video from 2016. Great vid and very informative. Thanks for the info. Btw, did you used to compete in the NFF (Naturally Fit Federation)?? They hold events in Austin, San Antonio, Houston, etc. You resemble one of the competitors from the Austin event in 16?
So you do 20/10/10/15 for the first and second exercise back to back on same muscle? Isn't that more like doing 40/20/20/30 ? I can understand using the high volume breakdown ad maybe supersetting it sometimes with another muslce but back to back attacking same muslce? Also seems like you go to near failure if not failure for almost every set. How are u possibly recovering between these sets if its not at least 3-4 min rest periods (which from your other vid you mentioned you rarely do). Can you confirm?
A question: how are your weight ratios? I mean (for example): for your 20 reps you would use 20kg. Would you use for your 10 reps 40kg and for your 15 reps around 25kg. So the total weights (reps x weight) is each time around the same? I realize that that is not possible with some machines...
Hey James, why do you choose seated dumbbell press over standing dumbbell press? Any reason in particular? Thanks man.
If I might suggest one or two, small alterations to your exercises that you might find beneficial, and it might prove to be a serious improvement to each movement. I would suggest that you HOLD the posture, at the end of the contraction phase, for at least 3 to 6 seconds, before allowing your muscles to return to the starting position, AND, I would recommend that you take at least 5 seconds to return (eccentric phase), on each repetition. This deliberately "SLOW MOTION" return, would prevent One from bouncing, or utilizing any sort of momentum, as well as cause all of the associated "stabilizing" muscles to perform their proper function, in controlling the return motion, while the major muscles being targeted have to also sustain a greater load, for a longer time (total time under tension). Your demos are very good, and you look like you're very effective in building your muscles, with your current practices. Thanks for such great info!!!