Can’t Get Bigger, Wider Delts? Just Do THIS!!
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- Опубліковано 26 сер 2024
- If you want to build wider, capped delts and bigger shoulders then you need to watch this video. I’m going to show you a simple step by step method that is guaranteed to help you get wider shoulders if you just follow the advice. Surprisingly, this is not going to require you to lift heavy weights or start doing extra sets of overhead presses. It’s actually quite the opposite as you’re going to need to use lighter weights and focus more on how you’re doing your shoulder exercises you’re already doing.
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Now look, there is no substitute for barbell overhead presses or even dumbbell presses when it comes to building stronger, more explosively powerful shoulders. That said, there is a big difference between shoulder strength and shoulder size. As a matter of fact, with the shoulders being perhaps the biggest muscle group of the body that tends to lean on other muscles to help it compensate when training, it is imperative that you limit these compensations when wanting to create shoulder and delt hypertrophy.
That is where the use of much lighter weights comes in. Take the classic side lateral dumbbell raise for example. This is one of the best exercises for getting that popular “capped” appearance to your delts when viewed from the front. The hypertrophy and growth of the middle delt is what makes your shoulders look wider and more muscular and is easily targeted when you know the right angle to lift your arm during the exercise.
The problem comes in when you realize how often we tend to use weights we cannot handle on this exercise. In an attempt to try and force muscle growth from the delts we instantly aim for a dumbbell weight that is too heavy and forces us to immediately start compensating and swinging the weight in order to lift it on every rep.
This is exactly the opposite of what will create the best results and the most muscle growth in the shoulders. Instead, drop the weights way down and do exactly what I show you in this video. Start by grabbing a pair of 5 or 10 pound dumbbells. Stand with a slight lean forward in order to position the middle deltoid squarely against the downward force of gravity. Lean too far forward and you will shift the focus too much to the rear delt. Stay too upright and you will let the front delts do too much of the work.
From here, lift your elbow out to the side but keep it bent. Your first should be pointed forward as if you are getting ready to throw a punch. The tension felt on the middle delt should be significant. If it isn’t it is likely a good sign that you are lacking the mind muscle connection with the delts and this is something that will benefit you greatly. This bent elbow position is easier to perform because of the shortened moment arm so it will give you a better chance of feeling this properly.
From here, keep the tension on the delt as you straighten out the elbow fully. When you think it’s straight, straighten it some more! This will really turn up the heat on the delts. From here, slowly raise the arm up another inch or two. Slowly lower the entire arm down to about 30 degrees from your body and repeat. You may continue to do your reps in this fashion or you can do strictly the straight arm variation shown later, as long as you don’t lose the focus and intent.
This type of modification shows you once again that it isn’t necessarily what exercises you do but how you do them that matters the most. If you want to get a complete step by step program that helps you to get the most out of everything you do in your workouts, head to the link below and get the ATHLEAN-X Training System. Start training like an athlete and start looking like one faster than ever thought possible.
For more videos on how to get big shoulders and the best shoulder workouts for doing that, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. - Навчання та стиль
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
giveaway.athleanx.com/ytg/delts-just-do-this
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
ATHLEAN-X™ stg i was first
First no win
Jeff dont f with me
Shit, here we go again
Come on jeff
Loudest things in the world:
WWll Plane
Bombs
Jeff’s intro
*Windows xp startup theme*
@@fireplayer476 hahahaha accurate
Yup, I always skip forward about 10 seconds before starting the vid to avoid it.
IInfo YT i lmao’ed so hard....its true loo
I swear I take off my headphones when I'm about to open a video of his
Jeff gonna up discover a new muscle one day.
🤣🤣🤣mannn
Flactoid
༼ つ ◕_◕ ༽つ
Happy Friendship day to all
God bless you all 🙏😇
@@Unique007 is that a thing?
I’m so fuckin done🤣🤣🤣
I’ve noticed that I’ve been watching Athlean X videos like I used to watch cartoons when I was 8
Anirvin Vaddiyar during at least one meal per day like me? 😂
thats because your body still looks like youre 8 - BOOM
@Mr. Who i hope those 275 lbs are mostly muscle because otherwise you dont have to exaggerate on the protein that much
Anirvin Vaddiyar true
😳
I finally have a use for my ex-wife's little pink dumbbells.
Lol
Ha Ha.. i have some 10's i hope they are lite enough...i still have not tried this type of set... but all makes sense... going to give this type of shoulder workout a try...
lockoshamface bitch what
Hahaha
Bangladeshi : I have 3 brothers 2 sisters
Americans : I have 3 brothers from my first mom and 4 from my first dad and How many sons I have I myself dont know.
“The mid delt is not a very big muscle” *proceeds to outline his very large mid delt*
He couldn't even get it entirely, wasn't able to see one part of the muscle XD
Jordan Blenkinsop | Lol that’s what I thought
Haha
It’s not big relative to almost all muscles in the body.
Cause it isn't a big muscle. No disrespect to Jeff but he's right.
After the video ended, Jeff was forced to do the same thing to his opposite shoulder for equilibrium
Thanos is nodding in agreement somewhere.
lol
Actually Jeff has such a good mind-muscle connection that while he was doing those reps with his right delt he was also mentally doing it with the left one too.
@@pitobrain balance is restored.
500th like
No joke I did this for a month and now my middle delts pop way more. Awesome tip!
How many set n reps u did for this
@@leong1981 since you are going light with this i did high reps and 3 sets
Ok got it thanks alot
How often did you do this? Like how many days a week for how long?
@@northstarcoyote6392 id say it depends how many times you are already hitting your delts per week. Delts are a small muscle group so 2x a week week max has always worked for me. If you are used to training them more than that you may need to either increase volume or intensity to get the stimulus you need.
Jeff draws on muscle
Muscles says "Uh Oh"
YOU HAVE BEEN MARKED FOR HYPERTROPHY, PREPARE TO BE HYPERTROPHED
Lmbo
:DDDDDDDDDDDDDDDDDDDDD
HHHHHHHHHHHHHHHHHHHHHHHHHHHHH
@@partlycloudy2526 LMAO
I swear, if I don’t win the next giveaway, I’m going to internally 360 rotate my shoulders
This gave me a really good laugh 😂😂
100% started cracking up at work because of this comment loooool
Hahahahaha 😆
Do a live broadcasting on that rotation thing 😏
LMAOO funny asf
Jeff you don't need to say "Trust me" anymore. You ain't Mike O' Hearn.
In Jeff We Trust.
In jeff we trust needs to be a shirt🤣👌
Mikey still claims natty. We don't trust in that anymore?
In jeff we must
we trust
@@Sasha-lg1ln 100% 😂 I'd buy one
In the three weeks since he uploaded this video I've seen a noticeable size difference in my middle delts. Finally starting to get the shoulders that I've always wanted because of this video. Thanks Jeff.
“The mid delt is not a very big muscle...” 👀
Bruh, you just drew a whole damn New York Strip on your shoulder!
He means YOUR mid delt
@@dimitrisvill1411 Bruh, why you hurting us with that statement. :(
Bloody hell. If Jeff uses 10lbs. I got to find me some 3lbs weights
I'm heading over to Walmart right now to pick up some helium balloons!
@@PaulStringini lmfaoooo
@@PaulStringini 😂😂🤣🤣🤣🤣
@@PaulStringini 👍😂
I tried it with a TV remote and felt like a little kid
I swear Jeff reads my mind. Was looking for this video
Literally me too
Same here
Honestly, same. I have been contemplating lateral raises for literally 1 week now.
Same!!
@@hassanud-deen43 There is if you're high as a kite..
Me: *drinks water*
Jeff: “you’re doing it wrong”
j San miguel haha
Hilarious
Well it's TRUE, you are...
You're definitely doing "you're" wrong.
Actually most people drink water wrong. Why? Because they drink water while STANDING! 1400 years ago the prophet Muhammad taught drinking water while SITTING! Now modern science PEOVES that drinking water while STANDING IS HARMFUL to the body!!!
This simple routine grew my shoulders several times:
1 Side raises with a 2.5 for 50 reps
2. Standing DB press: 2 warm ups, 3-4 sets, move up each time 8-12 reps (DB is level with nose at bottom, elbow still bent at top, pump it)
3. Rear delt Cable extensions: 3 sets 12 reps (set cable pulley to bottom, start from chest center, extend to side, hold, then control the negative. Not too heavy)
4. Side raises with a 2.5 for 50 reps, switch to front raises until failure (shoulders done)
Thad Abrams this is great. Thank you.
I've gotten the best results in my whole life from doing these and other things you've shown. My wife informed me lady last night that I looked better than 20 years ago and I turned 49 today so thanks Jeff!
Congrats Scott. I'm 48 and like you, look better than decades ago. I was always 'bulking up' since I was 17 (150lbs) a couple years ago hit 240lbs and realized I'm too big for my age and needed to get in better shape so changed the way I lift and added gym cardio. ((outdoor enjoyment didn't count (mtn bike/hike etc) EGO still gets in the way because I remember the power I had at 230-240 but I look a lot better and feel better under 210lbs. EGO is a tricky monster but Jeff is right and I need to check it at the door. No way could I have gotten this through to my younger self. I had to EXPERIENCE it for myself.
Hey! Happy birthday ,man!
@@cre8gnr8nrg thanks! I've never weighed that much. I'm actually built more like Jeff myself. I only weighed 123 lbs when I graduated high school and by the time I was 21 I had put on about 30/40lbs naturally. It shocks me now to think that it happened so fast. It just goes to prove that you put in the time and effort you get results.
Glad that you are doing good,keep it up!
@@ragingphoenix3186 thanks a lot!
Happy birthday
i started doing this but my delt is still not green😢
It's because of your mind muscle connection, it's killing your GREENS
@@wgo523 | Oh fuck off dude
@@veryangrytomato ???
have you tried constricting blood flow it will turn blue at least
Try snake bite...your body will turn pale yellow
Plz capture all jeff body with the camera while doing the movement I think is very important to see how he put his legs and feet too.
YES! It continually annoys me, not showing his lower body stance or positioning when he does anything above the waist. I can't believe yours is the only comment I've ever seen referencing this.
Agreed!!
Jesse's camera work makes you lose gains
His feet are on the ceiling.
It's because there is an upper body Jeff and a lower body Jeff. When he works out, they disassemble
Jeff struggled with 5lbs lmao time to use a pencil
Just Living or is it 5 kg ?
@@VenomBroly 5lbs
Isaiah Michael thanks
HAHAA
It doesnt matter how much weight you use its how you use it.
Jeff:draws muscle to show where it is
Also Jeff:uses other arm to lift dumbbell
Greek?
@@nonamenoname2861 hotel?
lol
@@thotarojoestar3045 trivago
Lol i think he’s right handed so probably gets better mind muscle connection on his right arm.
We want a video titled"Can't get the free workout plan?Just do this!".
I know the answer to that already: Can't get the free workout plan? Just watch Jeff's free videos on youtube and make your own.
(Do this!) (Not that!)
He did a 'The Perfect Total Body Workout' video recently, which should keep you busy for a while... 😀
SPOILER: It’s face pulls
That's literally all his videos.
I felt that using no weight just trying to get the form down. I am so excited to incorporate that into my training. Thank you!
This!
I am 66 years old and had a two year layoff due to a back injury. I saw 7 different medical practitioners with no significant relief. Your video on fixing back pain saved me and got me back in the gym. Thank you so much. I have two suggestions for future videos: Best way to get back after a layoff. I was sick in bed for a week- how should I re-start my training. Second suggestion- how should an aging athlete approach training and how long can one keep pushing safely.
When the marker is already running out by covering "not such a big muscle"
Doesn't look like it's running out for me
"Better luck next time" squad, where y'all at?!
Edit: Wow, thanks for all the likes! Might as well take advantage of this since Jeff will probably see this..
Jeff, thank you for all the videos and fitness/motivation related help in the past few years! You deadass never BS us, and just spit pure facts! You changed many people's lives, includong mine! Keep up the GREAT work!💪
Jack Spiljak here
Here
This joke is not funny anymore.
Has anyone ever won?
It's y'all not "ya'll"
For anyone having trouble with this just imagine forcing your shoulders to the floor. It kept me from involving my traps.
lilcharlie334 great tip!
Dude looks like he is wearing armor
i can proudly say that jeff is only 5 times stronger than me.
You can grow a lot by listening to the world's best strength and conditioning coach. I myself have came from a long way just taking his advice.
What a loser, 10 times than me.
I am stronger than Jeef
@@scorpionGaming-bl4tu That's nice my son. Now I'll drop you off to the gym. And don't hurt yourself!!
scorpion1129 Gaming
You might be stronger than Jeef, but certainly not Jeff.
The best fitness channel on UA-cam! This is one of only a couple a truly trust and it's completely free! Thank you Jeff Cavalier.😁👍
The best is jeremy ethier
@@daniberberi7165 1. Liking your own comment is tacky. 2. Jeremy seems like a nice kid but even he would tell you he doesn't hold a candle to Jeff. Jeremy had a bodybuilding certificate and that's it...
Jeff is a licensed MPT with multiple certifications, trains athletes and worked for a professional baseball organization. His credentials and endorsements by other athletes and roughly 8 million followers should he clearly indicitive of what his knowledge factor is of this subject. In closing, everyone is entitled to an opinion, but yours is wrong. Cheers!
@@ThatKidBryan but to be honest jeremy talk less and express his idea better than jeff. Jeff is #2 with me
@@daniberberi7165 So by your reasoning and logic, Jeremy is better because he talks less and explains his "ideas" better. Riiiiiiiight 🙄
So to hell with actual knowledge and understanding, much better to talk low and monotone and about "ideas" vs actual proven science, knowledge and facts from a man with a master's degree. Thanks for proving my point that your opinion is total shit. Btw, how old are you, like 15? Maybe you'll understand better in 15 more.
@@ThatKidBryan how the hell did you know my age
Thank you, Jeff. I started lifting about two years ago, and listened to your advice on using light weights for focused delt isolation and now my delts are bigger than I could have imagined. Still not big, but comparatively I've gained a ton of size in my shoulders from this.
Careful. Straight arm lateral raise, with fist breaking the plane is a recipe for tennis elbow. Been there, and it can become permanent. Either keep the wrist level, or don't let the arm completely straighten
Since Athlean X, my workouts are 8 hours a day.....6 hours to fix all the areas Jeff says I've been doing wrong, and then 2 hours for my regular scheduled workout
@@verdantgrottobarbell5279 😂
LOOL I can relate to this so much xD
😂
Hahaha xD
If you're taking 2 hours for a workout, you might as well stop watching him altogether
Jeff ur Shoulder is internally rotated at 1:40, quick do 300 face Pulls!
He already did 500 reading this comment.
@Dave Luzbo it's more of a youtube then a Jeff thing. ignore
@Dave Luzbo He advocates doing face pulls after your training to maintain good posture. Look up his videos on posture.
Tried this with a 10
Let’s just say I’m using 2.5s now
1st time i tried to lift 10 pounders, I injured my shoulder......hurts like hell
I tried it with 5 pounds at it burns.
I'm in the same boat.
I had to start with 15. Let's just say I'm happy to be alive...
Lowering the weights has worked great for my shoulders in recent months. Thanks Jeff!
I like to imagine that Jeff will invent a new muscle some day, the “facepulloids”
CoryChadlad hahahhaahhahhahaha
LOL!!!!
Hey Jeff. Thanks for existing. You're the GOAT of internet bodybuding. Much love brother. 💪
Gotta say Jeff you keep surprising me. I felt that with 10 lbs. I followed you since I first started body building. Since this is what most guys base strength on, many years back I started benching at 130. Now this many years later my bench is 275. Any single time I felt a plateau I would look for your video and every single time your small light routines would be that individual push I needed to overcome that plateau. You are an amazing man Jeff and please never stop your videos. I'll always be looking at you for guidance in my future.
This is mind blowing. I have shifted to mid-delt isolation with lighter weights. Results excellent. Thank you so much…
…I’m an ectomorph, so I respond best to lighter weights, more reps in general. But your ISOLATION AND TARGETING is EXTRA EFFECTIVE.
"I probably train with a 10" - Jeff
I might as well lift with my hands empty lol 😂
🤣🤣🤣
You don’t know me Jeff but your videos have helped out so much and have helped me build muscle and confidence in myself
Keep it up 👊👍
4:34 “So we don’t want external rotation.” Never thought I’d hear that come out of Jeff’s mouth.
0:06 I saw that flex, Jeff, don't think I didn't notice
When Jeff’s middle delt is the size of your entire shoulder
@Adrian Nunez Rear delt*
Jeff: Giveaway is killing your gains. Get back to training.
haha
Once again. Putting the science in working out. This is where U learn the difference between a body builder & weigh lifting.
Whenever I want an exercise video, if I forgot or want something new I keep coming back to this channel's stuff.
Play at 0.5 speed and my boy sounds drunk af
souhaiel grami lmaoo
@5:40 I was cryinggg
lol
:))))
kkkk it was amazing!!!
This man is such a good teacher! I came to the channel looking exactly for this.
After watching I can say that my training sessions have improved and thanks to the other video mentioned (the one about lateral raises with thumb higher than pinky and torso slightly inclined) I no longer suffer shoulder pain which is awsome, thanks a lot Mr. Cavaliere
I watch as many of Jeff's videos as I can, usually right before my workouts. I like to continually keep up to date on the proper techniques Jeff shows so I get the most out of my workouts. I have slowed everything down and concentrated on the mind muscle connection and light weight and have gained more muscle than I have ever had. At age 67, I feel awesome, sexy and harder than ever! No other workouts have been this beneficial to me. TIME UNDER TENSION, SLOW MOVES LIGHT WEIGHT KICKS IN THE TESTOSTERONE!
Started this 2 months ago without the dumbell weight just the handle (weight about 2 - 3kgs in itself) and it's s TOTAL shoulder killer but seeing the results. thx a lot Jeff. One of the most intensive exercises but one of my favourites :D
Even after so many years in game, Jeff makes me learn something new (and useful, not just new). Amazing
I love when the dudes who look 10 percent as ripped as Jeff talk about how heavy weights they throw around or how they can incorrectly "out bench" other people.
Just started doing this after watching your vid. I’m a pretty big strong person but I did this with 5 pounds and it was plenty. 3 x 8 and my delts were burning. Adding to the routine for sure!
Re watching now, remind me of my first few days going to the gym. Brings back memories.
Jeff, It would be great if you make a new jump higher video...
this
This
jump videos are always welcome true :D. My friend who never train legs can jump incredibely high! ( why tho)
Next video
“Blinking is killing your gains”
Ryan Craig haven’t heard that one before
existing is killing your gains
@@ayonsaha7963 Notting is killing your gains
Jerking off is killing your gains
"Farting is killing your gains"
i have two 5lb and believe me it Works i feel the burn.
Was JUST going out for a shoulders session. So this was perfectly timed. Thanks!
Tried this today. Could definitely feel the middle delt engaged a lot longer than just doing lateral raises. It looks goofy but it definitely works. Thanks Jeff!
Holy shit! Tried this today and realized that my whole life has been a lie. I’ve never felt lateral delt activation like that. Got to school one of the trainers at my gym over this too.
Hey, I don't suppose you could remember what exactly told the trainer? I think I might be missing details in this video having watched it a couple of times already
Its funny how everyone talks about Jeff Cavalier like he's such a nice caring guy. Like he genuinely cares about the people that watch his videos. As if I didnt go to the gym today, do exactly what he said for my delts and got TORE THE F%÷# UP. Like he didn't "cause me lots of pain for the next few days every time I follow his advice". Thanks, Jeff. Jerk.
The best youtube personality in terms of strength training. Thanks a lot. You are changing the lives of million people.
I always find myself on your page. No doubt you're one of the best to do it.
This has been a problem for me for years, thanks so much for resolving it!
I’ve been following Jeff since 2018 when I changed my life and started working out smarter and cleaning up my diet. Just today, 3 years later, I’m looking at my delt and it looks close to Jeff’s in terms of definition. It really makes me proud and thankful for all this great content that I have been implementing consistently. Thanks Jeff!!
This is exactly what was running through my head a few days ago and look what popped up! A solution! *Clapping* You've done it again, Jeff.
Thank you so much! I’m really keen to grow my delts. It’s tricky for a 40+ gal. Love from Nashville!
I tweaked my shoulder workout to follow these tips and my shoulders have never been more sore. Great tips man thanks!
Jeff just seen one of your haters posting about you. I usually dont get into these beefs or commenting but we as youtubers appreciate how much u give us and how hard you work. And Jesse keep up the hard work buddy. Honestly you have made some amazing changes and have inspired many people even myself to keep pushing and working hard. Yall keep up the good work. You have more support than you even know✊✊✊
This dude has mastered the human body.
5:35 This is exactly what you came for.
2:11 Instructions
Wrong we came for 0:00-7:48
Zen thanx bro
You the MVP
I saw this move from him before, added on my shoulder workout and i now seeing improvement. Thank you very much.
02:08 "I want you guys to do this with me, you don't even need a weight" OUCH
been following your adwices for a long time and i have improved my physic alot, and staying lean really helpt know that im prepering for my first bodyboulding show.
keep up the good work, apprecite your videos.
"uncle Jeff, can I use your markers for colouring in?"
"No! I need them for colouring in my muscles!"
I love losing on a Sunday. Makes getting out of bed to get ready and show up for work easier on a Monday.
I have to work today, right after losing
great video! life is beautiful. cant way to add this power. years of bad form as an ex baseball player and multi sport athlete. def was missing this connection
I would love a mind-muscle connection list of exercises to see if we are doing it as we should.
Clench your biceps. Triceps. Quads. Hamstrings. Cramp your calves deliberately. Clench your chest as if doing a fly. Clench your back.
2:50
Jeff: ""
Me: *goes immediately to try it on myself*
**it works**
Me: **suprised pikachu face** *nice*
Thanks for this, Jeff! I did shoulders yesterday, using a lot of your tips, but then today this video comes in, lol. And to my amazement you named all the cheats and helped me recognise what I did wrong. Thanks a lot!
Yeah he packs a punch. Really well executed.
Will be trying this in an hour. Hitting the gym will update soon!
I used to wake up to cable morning weight training sessions as a kid....
None of this detailed intel.
Thanks Jeff.
One arm drawing and other lifting, still perfect balanced
My wife used a magnifying glass to find my mid deltoid and covered it with the dot of a bald point pen.
David Goff what is a bald point pin
@@pushtostart1377 a pen that is bald
Hey man don't worry, as long as she's not using that on another part of your anatomy and making that dot.
@@johnscott2852 *proceeds to dot the genital* "yup that needs hypertrophy"
I can’t with you guys….. savage sense of humor
Love these videos, someone who has an actual natural build without sarms, prohormones, or steroids. I wish I had ability to be as devoted. Thank you Cavalier
Thanks for this video, was just doing delts today and was frustrated that I just can't get past 15 pounds and my delts are just lighting up after 8. Now that I see I am doing it correctly, moving from 10 to 15 pounds and staying here an extra week isn't so bad.
Hey random person scrolling down the comments..
Have a wonderful day :)
You too buddy
You do the same as well 🙂
Lol! That's me! Thanks, you too. 😁
You too : ]
You too my guy 😎have a crisont 🥐
Even Jeff's traps have their own biceps
I’m going to use this i always see my self pushing my body to lift the 5lbs what a game change.
I LOVE HOW HONEST AND SPEFICIC AND LOGICAL YOU ARE!!!
Me: Jeff, when I train my delts should I aim to train efficiently or inefficiently?
Jeff: Yes.
Jeff : here we have the muscle markers
Jeff's muscles: awww shit here we go again
Your video about low back pain really helped me. I do around 150 squats a day and it has changed my life. Thank you.
Genuine trainer.. 🙏
Proud to have you..
Me : existing
Jeff: your doing that wrong
Great vid and demo! I’ve also recently discovered this straight arm technique. Never letting the contraction go by doing half reps works great too. Lighter weight is key!
Wow, very first view on your channel - your emphasis on doing it right? brilliant. Focus is everything.
I feel so much better after watching this video, since I have always used 3-5 dbs for my lateral shoulders execs.