It's so nice to have fitness content that is chill and centered and not some gigantic muscle guy talking about how he wakes up at 5AM everyday and benches presses 5 houses to failure and eats like quadruple his body weight in protein and how we should spend every waking hour GRINDING for SUCCESS to be ALPHA.
@@emabollo7951 they may be but imagine how fkd up are those who only pretend to be like this on social media 🤢 people who really push themselves to do better do not exaggerate while showing their achievements and even some do not show it even, always remember there is no reason to feel uncomfortable about that but should be grateful for what you have a nd the time you got to improve
My key takeaways: Best compound movement: Standing overhead press 3:20 For shoulder pump/aesthetics: Lateral raises (to look wider from the front) 5:28 Good posture (not hunched over, open and wide) 6:00 For rear delts: Face pulls (internal to external rotation) 6:58
@@SloGroTV It's good but it's overrated for isolating the rear delt, doesnt matter how you do your face-pulls, high, low, they all have you shrurging, which involves the traps, which is actually good but to isolate the rear delts you want something that makes the motion of pulling the arm but witouth retracting the scapula, like a reverse peck deck or doing it with cables.
Very helpful for sure. I like how you emphasize two times a week is enough. I am like most people work full time how is it possible to spend half a day doing all the workouts that some people do?? Also, emphasizing on compound movements and explaining how it works is really great. It’s truly efficiency!!
Honestly the free guide you provided has been so helpful!!! I've been doing it for 3 months now; tracking myself and seeing the progress has been a game changer. Thanks for providing great content!
everything Wanhee posts is simple, practical, and helpful for people at any level - thank you for always being so consistent bro! most down to earth fitness guy on UA-cam who practices what he preaches.
1. Most bodybuilders would say that if you have a weak point you should train it first during your workout. Train shoulders at the beggining of your workout. 2. Focus on volume for shoulders, a weight where you can do 15 reps-20reps. 3. Train them 3 times a week. 4. Try to isolate them as much as possible, this means you should train the OHP during push days/chest days 5. Specifically target the side delt and rear delt, the front delt tends to be engage in a lot of front presses. You'll notice big differences in less than 2 months, and don't forget, shoulders are very fragile so focus on the form, and if you start to feel some pain, get some few rest days for shoulders.
Since I am already quite a few years into my fitness journey I already heard about most of this stuff but still leaving a sub, like, and comment here to push this great channel !
Actually lost all motivation in the gym, thought about going minimalistic but always thought this was just an excuse, being lazy etc until i found your channel and realized im not the only one thinking like this and seing u succeed doing it gave me motivation again, thanks
Dr. Mike Israetel ranked the most important body parts for looking jacked, and he adamantly ranked shoulders as first. Great stuff! Glad to see my favorite fitness youtubers agreeing on this
Thank you for another great video. I've never been able to see any substantial progress but following your advice has really been a game changer. I really like your approach to gym like working out every other day. I'm now stronger than ever before and feel really good. Thank you man! Will defo try these shoulder exercises as well for my next upper body day
GREAT VID AS ALWAYS. I'll just say regarding lateral deltoid isolation movements, adding cable leaning lateral raises has made a big difference for me. Cables = more tension at the bottom, dumbbells = more tension at the top. Incorporating both has really helped with hypertrophy
I try not to watch any fitness youtubers because during my rest time, i dont want to think about constantly working out. The only time ill watch a video is when its to learn a new workout/proper form. But you are the only channel i can watch without it making me feel burnt out. Most youtubers make it seem like working out is pure dedication, and you need to devote your life to it. They make it seem extremely hectic and tiring. But your approach changed the way i look at working out. I only workout 3x a week and go for 1hr walks every other day. And i am EXCITED to work out. Because i get a good rest and try not to focus on working out as my only hobby. Im in the best shape of my life, im getting more and more happy about my body and how i look in the mirror. Yes the results are slower if i went 5x a week. But i guarantee that if i was at the gym 5x a week and doing cardio the rest of the days, i would've stopped working out by now. Consistency is more important than anything! Thank you :)
Wonderful video!! I loooooved the way in which you detail everything and whereby you cite the frame of the body, bodybuilding and its relation to aesthetics, specific muscles, concrete exercises!!! I absolutely enjoy the content you post! Super interesting!
Lateral raises, lu raises (complete range of motion light lateral raises) and rotation motion movements like around the worlds on the incline bench are the best for big and flexible side shoulders
Thanks bro for dropping this vid. Much needed value shared here, for me you confirmed few things wich I already was doing to shape and increase shoulders/back. Keep making these vids very much appriciated.
this is exactly why ive been a kinobody fan since the beginning of my fitness journey. now im trying to make resistance band my main thing since they're more effective and efficient than weights
Well I'm screwed then, as back and shoulders are the hardest points for me to develop. Legs?As easy as existing. Trunk?A bit of work but it's still doable. Arms?Some decent biceps and triceps but the forearms are a PITA. Back?What back? Shoulders?Only if I inserted real boulders into them.
overhead press is good but it's worth learning the form first. it's an easy exercise to get injured on. i think standing DB OH press would be better. the risk of arching the back goes for the standing barbell as well
One suggestion. The lateral delt is usually the least developed of the three shoulder "heads". Prioritize it. That means first in your workout. Don't give all the energy, drive and focus you have when you are fresh into the gym to the overhead press. That front head gets hit by Overhead, and bench press variations. So, do not wait til the end of your workout. When you're tired. When you are losing focus. When your grip may be getting weak. And cable lat raises are best. They offer even tension through the entire range of motion. Dumbbells provide no resistance at all from zero (arm straight down at your side) to somewhere around thirty degrees. Prioritize your weak/underdeveloped body parts. Good luck in building yourself some Death Star type shoulders.
standing press is no joke, you really have to use your whole body because the kinetic chain is longer. for example, if you're at the end of a set and felt like you only have half a rep left, just squeeze your butt (glutes) together really hard and somehow you'll make it at the last rep.
A seated press is more raw and would work the shoulders more if that's what youre aiming for. Also prevents cheating from using your legs when you tryna press up the weight which usually happens standing. I'd go seated anytime if I ever cheat I'd use my upper pecs which is still a win for me, until I get perfect reps with the weight I'm working without cheating.
Thank you for the video, really appreciate it. Also the way you put your video out is really interesting. A suggestion and also a think I am really looking forward is a video of yours for non gym person like one myself, so if you could also take out videos on home workouts with dumbbell that would be really great...
what about pike push ups aka handstand push ups the side delts are more active in this movement than in the military press but the front delts fire the same. do you guys think its better than the military press if youre able to do it if you have the balance required?
Agree on everything else except one point. Compound movements can only get you so far, and if the goal is targeted hypertrophy then you want the targeted muscle to be the point of failure in the movement with exercise selection that induces least amount of systemic fatigue. Ever see torso-dominant lifters who have spider limbs? Isolation is the biggest bang for your buck if the goal is targeted hypertrophy, compound is just more efficient in getting all-around mass.
Thank you for the video! When it is not possible to go to the gym (and buy the equipment) how can shoulders be trained at home? E.g. with resistance bands?
I used to do 225 for 3x3 strict no legs standing ohp back before the whole thing with covid even started, my max was 245 and man i was 280 lbs with a lot of fat and muscle but my traps and upper back were blown the fck out, and i was doing ohp once a week, i wasn't even specialising it. But i was doing additional exercises like pendlay rows, bent over rows, facepulls, chest supported rows and other variations that hit the upper back, romboids and rear delts very nicely. I can confirm from personal experience that what's you said is 100% true
Are standing overhead dumbbell press as efficient as the normal standing overhead press? And does adding a twist on the descent add anything to the exercise?
I think either is okay. The point he made was that there seated is not as effective if you curving in your lower back as you would when benching. You need to keep back and core stable so that your shoulders are doing the work
OHP baby! Compound movements all day long! The secret for results for nattys, no matter the goal, is that the more muscle used per increment of time the greater the result. We adjust modality for the goal, but always chose the option that uses the most muscle per increment of time.
Hi mann! thank you for the knowledge once again! I noticed you have a question in 3:56 - Standing or Seating? I genuinely answered seated, so that the exercise can be isolated. But, as you explained standing in the video, the way to build shoulders is with overhead lateral raise which makes you hit two birds with one 🪨. Damn, I didn't even think about compound exercises like that, I guess I'll do more compound exercises now.
if we tall shoulders you HAVE to listen to Markus Rühl.. old school German bodybuilder with the best shoulder on the planet. He hates military press and prefers lateral dumbell/cable raises.. emptying the glass he always preach.
Ive been working out for 4 and half years.When you build a strong upper body first with a weak core, you get an old dad kinda physique going on, so I've reversed my training routine to building a much stronger and toned lower body and core and then accordingly structure my upper body!!, shoulders do make a difference, but it makes your arms heavy and ur body sacks down sort of
Hey man what you said is really true, ive classes and studies so I can't really spend much time working out and it burns me out everytime i do, is there any home workout plans for compound movements to keep at least a fit and mildly athletic physique...
I do overhead for shoulders so do i have add lateral raises and face pulls exercise to my workout? because I'm not interested into become like a bodybuilder but more as you are in some pictures.
Can you get good progress with machines? Can they do compound movements. I started at the gym 5 months ago and I really don't go over to the free weight section. Idk I just feel the machines are easier to keep my form. Are there good compound movements on machines you'd recommend.
isolation exercises are better for lagging muscle groups i saw no growth in my arms from doing compounds, only when i started isolating them same with shoulders.
I’ve been training for years, you have good intentions but what you said about compound movements first is abit one dimensional. Any form of shoulder pressing will always activate the front delt the most, lateral raises however activate side delts the most. I’ve had many friends and even myself who have been doing shoulder pressing first, but had much more impressive results switching to training the rear and side delts on isolation exercises BEFORE doing shoulder pressing as the last exercise. For wide and aesthetic shoulders it will definitely be better than doing ‘compounds first’. Try it out and see
Hey Wanhee, I was wondering what you think about upright rows instead of lateral raises for side delts? They're compound and involve the whole body. Thanks!
It's so nice to have fitness content that is chill and centered and not some gigantic muscle guy talking about how he wakes up at 5AM everyday and benches presses 5 houses to failure and eats like quadruple his body weight in protein and how we should spend every waking hour GRINDING for SUCCESS to be ALPHA.
Bruh 😂
The five house bench is too accurate 💀
Houses💀
Fr like they make me feel so uncomfortable
@@emabollo7951 they may be but imagine how fkd up are those who only pretend to be like this on social media 🤢 people who really push themselves to do better do not exaggerate while showing their achievements and even some do not show it even, always remember there is no reason to feel uncomfortable about that but should be grateful for what you have a nd the time you got to improve
probably the only self proclaimed no bs youtuber who is actually genuinely no bs. love your content man keep it up and going.
My key takeaways:
Best compound movement: Standing overhead press 3:20
For shoulder pump/aesthetics: Lateral raises (to look wider from the front) 5:28
Good posture (not hunched over, open and wide) 6:00
For rear delts: Face pulls (internal to external rotation) 6:58
This is good but face pulls are overrated for the rear delts
@@lucashenriques4242 what makes you say that
@@SloGroTV It's good but it's overrated for isolating the rear delt, doesnt matter how you do your face-pulls, high, low, they all have you shrurging, which involves the traps, which is actually good but to isolate the rear delts you want something that makes the motion of pulling the arm but witouth retracting the scapula, like a reverse peck deck or doing it with cables.
@@lucashenriques4242 Yeah, they're not really rear delt isolations imo.
@@ivanderdev More like a compound move right? To specifically target the rear delts, cable is the best.
Best fitness channel I’ve come across. Your authenticity makes it.
Very helpful for sure. I like how you emphasize two times a week is enough. I am like most people work full time how is it possible to spend half a day doing all the workouts that some people do?? Also, emphasizing on compound movements and explaining how it works is really great. It’s truly efficiency!!
Half a day??? Most people go 45 min -2 hours
My man you don't need to spend half a day for a workout, max to max an hour and half of focused training would do the trick
Honestly the free guide you provided has been so helpful!!! I've been doing it for 3 months now; tracking myself and seeing the progress has been a game changer. Thanks for providing great content!
everything Wanhee posts is simple, practical, and helpful for people at any level - thank you for always being so consistent bro! most down to earth fitness guy on UA-cam who practices what he preaches.
1. Most bodybuilders would say that if you have a weak point you should train it first during your workout. Train shoulders at the beggining of your workout.
2. Focus on volume for shoulders, a weight where you can do 15 reps-20reps.
3. Train them 3 times a week.
4. Try to isolate them as much as possible, this means you should train the OHP during push days/chest days
5. Specifically target the side delt and rear delt, the front delt tends to be engage in a lot of front presses.
You'll notice big differences in less than 2 months, and don't forget, shoulders are very fragile so focus on the form, and if you start to feel some pain, get some few rest days for shoulders.
Great resume
Wanhee got my back with my aesthetic body and my shoulders.
Since I am already quite a few years into my fitness journey I already heard about most of this stuff but still leaving a sub, like, and comment here to push this great channel !
A shoulder to cry on, is a friend you can rely on 😃👍
Actually lost all motivation in the gym, thought about going minimalistic but always thought this was just an excuse, being lazy etc until i found your channel and realized im not the only one thinking like this and seing u succeed doing it gave me motivation again, thanks
You've made a huge impact in my life. Not only excellent content but outstanding coaching program. Highly recommended!
Dr. Mike Israetel ranked the most important body parts for looking jacked, and he adamantly ranked shoulders as first.
Great stuff! Glad to see my favorite fitness youtubers agreeing on this
This is straight facts! From nowhere to talking the most sense in a relatable way on UA-cam 👏👏
Check kboges too. He is the goat for similar types of minimalist training
Thank you for another great video. I've never been able to see any substantial progress but following your advice has really been a game changer. I really like your approach to gym like working out every other day. I'm now stronger than ever before and feel really good. Thank you man! Will defo try these shoulder exercises as well for my next upper body day
share your routine please
Fitness is a learning process and we keep learning new ideas everyday. Thanks man for the upfront insightful ideas.
GREAT VID AS ALWAYS. I'll just say regarding lateral deltoid isolation movements, adding cable leaning lateral raises has made a big difference for me. Cables = more tension at the bottom, dumbbells = more tension at the top. Incorporating both has really helped with hypertrophy
BRO SINGLE HANDEDLY MADE ONE OF THE BEST AND CALMING VIDEO
I try not to watch any fitness youtubers because during my rest time, i dont want to think about constantly working out. The only time ill watch a video is when its to learn a new workout/proper form. But you are the only channel i can watch without it making me feel burnt out. Most youtubers make it seem like working out is pure dedication, and you need to devote your life to it. They make it seem extremely hectic and tiring.
But your approach changed the way i look at working out. I only workout 3x a week and go for 1hr walks every other day. And i am EXCITED to work out. Because i get a good rest and try not to focus on working out as my only hobby. Im in the best shape of my life, im getting more and more happy about my body and how i look in the mirror. Yes the results are slower if i went 5x a week. But i guarantee that if i was at the gym 5x a week and doing cardio the rest of the days, i would've stopped working out by now.
Consistency is more important than anything! Thank you :)
I like that reverse grip face-pull variation, great tip.
Yet another amazing video from the amazing Wanhee ❤
Loved it bruv❤informative and chill af
Wonderful video!! I loooooved the way in which you detail everything and whereby you cite the frame of the body, bodybuilding and its relation to aesthetics, specific muscles, concrete exercises!!! I absolutely enjoy the content you post! Super interesting!
Great content and the shoutout to Athlean-X was really nice, thanks for your videos!
Really enjoying your videos. Cheers from Kansas City, USA
Lateral raises, lu raises (complete range of motion light lateral raises) and rotation motion movements like around the worlds on the incline bench are the best for big and flexible side shoulders
In addition to compound movements I think Rotator cuff work with light resistance actually really rounds out the shoulders.
"Bolder shoulders"... I like it! I work out from home and don't have a rope pulley system so I do bent over dumbbell face pulls.
Thanks bro for dropping this vid. Much needed value shared here, for me you confirmed few things wich I already was doing to shape and increase shoulders/back. Keep making these vids very much appriciated.
this is exactly why ive been a kinobody fan since the beginning of my fitness journey. now im trying to make resistance band my main thing since they're more effective and efficient than weights
Man growing my rear and side delts was transformative.
I love the energy of this video
Thank you !
Please make a video on ideal minimalistic workout splits
Wil definitely try this shoulders workout. Thank you
Well I'm screwed then, as back and shoulders are the hardest points for me to develop.
Legs?As easy as existing.
Trunk?A bit of work but it's still doable.
Arms?Some decent biceps and triceps but the forearms are a PITA.
Back?What back?
Shoulders?Only if I inserted real boulders into them.
overhead press is good but it's worth learning the form first. it's an easy exercise to get injured on. i think standing DB OH press would be better. the risk of arching the back goes for the standing barbell as well
best part of these videos is how relaxing your voice is 😂 for real though man thank you
Discovered you on that video, reallly nice content !
crazy to see the subs go waAAAY UP, been here since 10k!
One suggestion. The lateral delt is usually the least developed of the three shoulder "heads". Prioritize it. That means first in your workout. Don't give all the energy, drive and focus you have when you are fresh into the gym to the overhead press. That front head gets hit by Overhead, and bench press variations. So, do not wait til the end of your workout. When you're tired. When you are losing focus. When your grip may be getting weak. And cable lat raises are best. They offer even tension through the entire range of motion. Dumbbells provide no resistance at all from zero (arm straight down at your side) to somewhere around thirty degrees. Prioritize your weak/underdeveloped body parts. Good luck in building yourself some Death Star type shoulders.
I appreciate this channel so much. Thanks 🙏🏻
standing press is no joke, you really have to use your whole body because the kinetic chain is longer. for example, if you're at the end of a set and felt like you only have half a rep left, just squeeze your butt (glutes) together really hard and somehow you'll make it at the last rep.
A seated press is more raw and would work the shoulders more if that's what youre aiming for. Also prevents cheating from using your legs when you tryna press up the weight which usually happens standing. I'd go seated anytime if I ever cheat I'd use my upper pecs which is still a win for me, until I get perfect reps with the weight I'm working without cheating.
This is exactly what I needed. Thanks man
Great Video and ideas. Thanks 🙏 for posting.
Thank you for the video, really appreciate it. Also the way you put your video out is really interesting. A suggestion and also a think I am really looking forward is a video of yours for non gym person like one myself, so if you could also take out videos on home workouts with dumbbell that would be really great...
what about pike push ups aka handstand push ups the side delts are more active in this movement than in the military press but the front delts fire the same.
do you guys think its better than the military press if youre able to do it if you have the balance required?
Thank you very much for your tips , wish you further all the best !
So...what were the compound moves? Overhead presses and....?
Overheads are good but lateral raises did the best work for shoulder width
Love your videos, looking great 👍🏼
Love your video. I really appreciate your honesty in every video as well. Can u make more videos on effective workouts when your on a time crunch? 💪🏽
Agree on everything else except one point. Compound movements can only get you so far, and if the goal is targeted hypertrophy then you want the targeted muscle to be the point of failure in the movement with exercise selection that induces least amount of systemic fatigue. Ever see torso-dominant lifters who have spider limbs? Isolation is the biggest bang for your buck if the goal is targeted hypertrophy, compound is just more efficient in getting all-around mass.
🙏🏼🙏🏼🙏🏼 another Excellent video bro!!! 🙏🏼🙏🏼🙏🏼
Thank you for the video! When it is not possible to go to the gym (and buy the equipment) how can shoulders be trained at home? E.g. with resistance bands?
Bro is really my coach now, great video as usual
Was that an image of shoulder muscles from @JeremyEthier used without referencing at 4min 58 sec? 👀
Absolutely very accurate video. Your content is extremely good. Keep up the good work 👍
I used to do 225 for 3x3 strict no legs standing ohp back before the whole thing with covid even started, my max was 245 and man i was 280 lbs with a lot of fat and muscle but my traps and upper back were blown the fck out, and i was doing ohp once a week, i wasn't even specialising it. But i was doing additional exercises like pendlay rows, bent over rows, facepulls, chest supported rows and other variations that hit the upper back, romboids and rear delts very nicely. I can confirm from personal experience that what's you said is 100% true
Just make a video about workout routine please...
great video... as always 💞
take love
seated overhead press on smith machine is #1
Are standing overhead dumbbell press as efficient as the normal standing overhead press? And does adding a twist on the descent add anything to the exercise?
I think either is okay. The point he made was that there seated is not as effective if you curving in your lower back as you would when benching. You need to keep back and core stable so that your shoulders are doing the work
OHP baby! Compound movements all day long! The secret for results for nattys, no matter the goal, is that the more muscle used per increment of time the greater the result. We adjust modality for the goal, but always chose the option that uses the most muscle per increment of time.
Helpful and relaxing video, skip not.
Great video, gonna apply it tonight
What will be a body weight equivalent training?
I appreciate your advice/ insight!
Hi mann! thank you for the knowledge once again! I noticed you have a question in 3:56 - Standing or Seating? I genuinely answered seated, so that the exercise can be isolated. But, as you explained standing in the video, the way to build shoulders is with overhead lateral raise which makes you hit two birds with one 🪨. Damn, I didn't even think about compound exercises like that, I guess I'll do more compound exercises now.
if we tall shoulders you HAVE to listen to Markus Rühl.. old school German bodybuilder with the best shoulder on the planet.
He hates military press and prefers lateral dumbell/cable raises.. emptying the glass he always preach.
Ive been working out for 4 and half years.When you build a strong upper body first with a weak core, you get an old dad kinda physique going on, so I've reversed my training routine to building a much stronger and toned lower body and core and then accordingly structure my upper body!!, shoulders do make a difference, but it makes your arms heavy and ur body sacks down sort of
key is minimalist training. it works your whole body efficiently at one time- so you get balance and that aesthetic physique.
Hard work beats talent when talent doesn’t work hard.
Bruh istg that 3 Tupac pic got me🤣 u got a good sense of humor Bruh
Hey man what you said is really true, ive classes and studies so I can't really spend much time working out and it burns me out everytime i do, is there any home workout plans for compound movements to keep at least a fit and mildly athletic physique...
godam your voice is smooth AF
Great video and insideful knowledge about fitness and Gym. And I see you use video clip from another youtuber ha ha. Any well well explained.
I do overhead for shoulders so do i have add lateral raises and face pulls exercise to my workout? because I'm not interested into become like a bodybuilder but more as you are in some pictures.
i don't have assess to the gym. How can I hit shoulders at home.
(I am currently doing your home workout routine from your video)
Pike push up
Handstand pushups use a wall
Thank you
great video man
what do you think about lu raises ?
Pike push ups is a good exercise too for shoulders at home - minmilaistic
It’s really hard but amazing for the shoulders. I can do 7 muscle ups but only 5~6 pike pushups
Good video, please more minimalist videos
I’M SO EXITEDDDDDD
Can you get good progress with machines? Can they do compound movements. I started at the gym 5 months ago and I really don't go over to the free weight section. Idk I just feel the machines are easier to keep my form. Are there good compound movements on machines you'd recommend.
agree with a lotta points but damn can't believe you referenced athlean x as a focal point for a tip😭
Tbh I’ve just spammed lateral raises and pull ups - but yeah I do need to change up the routine eventually to something more advanced like this
if i dont have the option of cables what should I do for face pulls thank you!
isolation exercises are better for lagging muscle groups
i saw no growth in my arms from doing compounds, only when i started isolating them
same with shoulders.
My man is PACKING
I’ve been training for years, you have good intentions but what you said about compound movements first is abit one dimensional.
Any form of shoulder pressing will always activate the front delt the most, lateral raises however activate side delts the most.
I’ve had many friends and even myself who have been doing shoulder pressing first, but had much more impressive results switching to training the rear and side delts on isolation exercises BEFORE doing shoulder pressing as the last exercise. For wide and aesthetic shoulders it will definitely be better than doing ‘compounds first’. Try it out and see
is it okay to do standing overhead shoulder press on smith machine?
I am under weight 25 yrs old and vegetarian, how could be great if you could make a playlist for us from diet to excercise.
Thank you for the tip!
holy shittttt, very informative for sure def, subbing
This is like the fitness channel for gentlemen...
I have slightly lopsided shoulders lol, badminton and climbing
How about if there is no budget for equipment?
use a heavy bag or smth
Pike pushups and also handstand push-ups against a wall
@@tomvincent30days Thanks bro
loved this
Hey Wanhee, I was wondering what you think about upright rows instead of lateral raises for side delts? They're compound and involve the whole body. Thanks!
that's great but I would like the same video but more straight to the point and more arranged