THE WORKOUT THAT BLEW UP MY SHOULDERS

Wonder how to grow your shoulder in the best and most efficient way? I meant to share with this video one of my favorite shoulder workout routines that got me the best pumps and helped me blow up my deltoids. *READ THE FULL DESCRIPTION BELOW*

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Filmed by Camilo Jimenez
Edited by Camilo Jimenez
Written by Camilo Jimenez

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⏰ Timecodes ⏰
00:00 Introduction
00:51 Standing Military Press
01:17 EZ-BAR Front Raises
01:57 Seated Lateral Raises
02:21 Cable Lateral Raises
03:02 Standing Rear Cable Flyes
03:38 Hammer Strength Shoulder Press
04:05 Standing Lateral Raises (21s)
04:39 Core Circuit

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About:
First, in our shoulder routine, we'll focus on the lateral delts. These are crucial for adding breadth to your physique and deserve our utmost attention. Previously, my go-to exercise for deltoid development was the standard dumbbell lateral raise. However, recent advancements in fitness science have introduced the concept of long muscle-length training, indicating that muscles respond better to stimuli when they're stretched.

Conventional dumbbell lateral raises have their limitations. They provide maximum resistance at the top of the movement when the deltoid is fully contracted, rather than in the stretched position where growth potential is higher. To address this, I've opted for cable lateral raises. This variation allows me to target the side delts effectively by positioning myself where the cable is in front of me, ensuring a deep stretch of the side deltoid.

A key principle for progressive overload is gradually increasing the challenge. I typically start with around 8-10 reps per set and only escalate the weight once I can perform 15-20 reps with proper form. This approach ensures continuous progress and adaptation.

Moving on to the rear delts, these muscles are often neglected yet crucial for achieving a balanced shoulder profile. To effectively target them, it's essential to align the exercise motion with the muscle fibers' direction. For me, the reverse cable fly with a 45-degree arm angle has proven to be highly effective. By adjusting my positioning slightly farther from the cable machine, I ensure maximum tension on the rear delts from the start of the movement.

For those without access to cable machines, alternative exercises like the reverse pec deck or incline dumbbell rows can be equally effective. The key is to maintain the 45-degree arm angle to optimize rear delt engagement.

In all these exercises, proper technique is paramount. To prevent the mid-back muscles from dominating the movement, focus on protracting the shoulder blades rather than squeezing them together. This ensures that the deltoids bear the brunt of the workload, facilitating optimal growth and development.

Finally, let's address the front delts. While standing barbell overhead presses have traditionally been a staple, they can be harsh on the joints and challenging to balance. Instead, I've swapped them for seated Hammer Strengh shoulder presses, performed with a slight modification for better joint stability.

By positioning facing toward the bench, I can minimize shoulder strain while maximizing muscle engagement. This controlled approach ensures consistent progress without compromising joint health.

With these 7 exercises—Standing shoulder Press, EZ front raises, seated and cable lateral raises, rear delt flys, hammer strength shoulder presses, and standing machine lateral raises —along with proper reps, sets, and form, you're equipped to sculpt and strengthen your shoulders effectively. Consistency is key, so aim to incorporate these exercises into your routine regularly for optimal results.