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Muscle-Building Workout and Diet

JEFF: What’s up, guys? Jeff Cavaliere, Today I’m standing here, obviously, with Jesse,
and what we’re doing is, we’re talking about his shoulders because I think there’s a lot
to learn from what Jesse’s been able to do here. Now, he’s been training all along, and you
guys have watched his progress, but notably, we covered this with his arms. Let’s see those arms one more time. The arms have definitely gotten bigger, but
so have his shoulders and I wanted to dip into his brain – as scary as that is – to
go in there and say “Jesse, what things have you really incorporated from the things we’ve
been working on, that have helped you to get your shoulders bigger? I know the people out there watching are going
to be able to benefit them as well. Let’s cover the top six things that you feel
have helped you the most. Right off the bat, what’s the first thing? JESSE: First thing that comes to mind is – like
you always say “It’s hard to get a stretch on your delts when you’re working out, when
you’re working your shoulders”. Incorporating different exercises that allow
me to get that stretch, I think, have been extremely helpful and very beneficial. JEFF: It is difficult to get a stretch on
the delts because when you think about arms lined up in a side lateral raise they usually
stop at the side of your body. They don’t come across midline. They don’t get that extra stretch on the
delt, but doing it the way Jesse is doing here allows for that. Likewise, when you do a dumbbell side raise
you don’t have to use cables, you can use dumbbells, too. Just propping them up on an incline bench
in this position allows for that arm to come across the body, and to get that additional
stretch, and it doesn’t have to just apply to the side delts. It can work on the front delts as well. We do that, again, with cables. You can use bands here. The key is allowing the arm to go back, behind
the body to free stretch that front delt, which allows for more powerful contraction. But really, it allows for that eccentric overload
on a muscle that doesn’t usually get it. So that was right off the bat, but what else
did you learn? JESSE: Using light weights. Ever since the first hard gainer video that
we did with my shoulders, you told me to- JEFF: Long time ago. JESSE: Yeah, that was a long time ago. You told me to start using lighter weights
and as humbling as that was for me, I was down to 5lbs on all my lateral raises, and
one and a half rep technique, and also you telling me to slide my arms underneath the
fence. JEFF: Right. JESSE: Those two techniques themselves have
been extremely helpful, using the light weights. JEFF: So the concept, again, is that it’s
not necessarily about the weights that you’re lifting, it’s what the muscles you’re trying
to train are lifting. In the case of the deltoids I can promise
you, they’re a hell of a lot weaker than you think they are. So when you drop those weights down, however
humbling it may be, the results are better and you can even see – Jesse has told me
how he feels. Those shoulders have rounded out a lot more,
and it’s definitely noticeable. Sometimes the light weights are the way to
go, especially if you’ve got to rebuild from the ground, back up. All right, Jesse. We’re onto number three to digging into that
brain of yours. What have we got? JESSE: You actually just covered it in a video
the other day. JEFF: Right? JESSE: The unconventional dumbbell stuff. JEFF: The different exercises for your delts. JESSE: Yeah, exactly. JEFF: Because it’s not just about presses
and raises. JESSE: It’s – yeah. No, I always thought it was. JEFF: Right. JESSE: But when you come up with some really
weird shit it always seems to work. Specifically the hip huggers. JEFF: Right. JESSE: And the crush grip press outs. Those, to me, have been game changers. JEFF: So both the hip huggers, guys, if you
haven’t seen the video make sure you watch it. There really are – they’re not just unconventional
exercises. They have a purpose and when you put the science
back in what we do – as we always try to here – you see the reasoning of why I chose
those as exercises. But when it comes to the hip huggers especially,
it’s basically going to give you an opportunity to train a little heavier, to still train
the side delt, in a different way, and get a great contraction, and also tie it in with
the rear delt. But beyond that as well, when we look at the
crush grip press out this, again, allows us to attack the front delt, preferentially turn
the chest, and take the chest out of it a little bit – as you can see here with Jesse. We’re really getting these front delts to
be overloaded and it’s not just to be different. It’s to mix it up, and get away from that
mentality of thinking that you only have the presses and raises for options, when you open
up the options more, and you start to do more things. As crazy as they may be, it actually starts
to work, and work well. All right, moving on. Number four. JESSE: As boring as it is, all the extra rotator
cuff work I’ve been doing. In other programs I’ve done, and other trainers
I’ve talked to no one’s ever had me doing a lot of rotator cuff stuff. Maybe once a week, or once a month. JEFF: We talk about that a lot, guys. There’s not enough being done. It is boring, by the way. JESSE: Yeah. JEFF: But it’s necessary. JESSE: It’s been extremely helpful because
not only do I feel like my posture has improved a ton, but I feel like I’m getting stronger
when I go back to my other lifts. JEFF: So what happens, guys, when you actually
do start to pay attention to your rotator cuff you start to reestablish the balance
that’s missing in a lot of our physiques from having too much of a dominant, flexion dominant,
side dominant training program. With Jesse just doing even a couple of the
exercises here, this is pretty standard external rotation. This is banded external rotation, whether
he’s doing it here in a dynamic way, or whether he’s doing it in more of an isometric way,
where he does this step out variation and he has to hold out his elbow in that position,
tight up against his side. You can even see the shoulders working here
to maintain this proper posture. As a matter of fact, when you go down to the
anatomy of it the deltoids have a heavy, upward pull on the humerus trying to pull it up,
and it sometimes creates, over time, an impingement. The rotator cuff can act to pull down and
keep it in a better position to add more space in there, to avoid impingement, allow you
to press better, allow you press heavier, and over time, build bigger shoulders because
you’re not having the issues that a lot of us wind up having in our shoulders. So for all those reasons, however boring it
may be, it’s a critical component to a complete training program. All right, Jesse. Number five. JESSE: Number five? Ever since the minute you did it on Instagram
for your chest – you know what I’m talking about? JEFF: Uh… JESSE: Overcoming isometric on the cable machine? JEFF: Right. Yeah, I got you. JESSE: That’s been awesome. JEFF: Yep. JESSE: Honestly, I love that feeling of trying
as hard as I can to move an immoveable object. I don’t care if I’m not moving. It feels unbelievable. JEFF: Right. Well, there’s a purpose beyond that. Instead of just pretending what you’re trying
to do. The overcoming isometric that we’ve talked
about here, on this channel doesn’t just apply to the chest, as I’ve demonstrated in that
video that Jesse’s referring to. You could do it for pretty much any muscle
group, but the concept is, you can build up more motor unit recruitment. Meaning, you can work against this immovable
load here, as he’s doing in this side lateral raise version. He’s not moving these cables up, but he’s
trying to move them up, and out to the sides. As he’s trying, and trying, and trying he’s
getting a better, and better recruitment. More and more units are being recruited to
try to help him, ultimately failing, but it allows him to then apply that at lighter loads,
for greater strength output. It doesn’t just have to happen here with the
side lateral raise. We can pull the cables out to the front as
well and do the same thing. Again, it may not look like much, but he’s
trying as hard as he can to move the stack, to get his arms raised up to parallel to the
ground. But of course, they’re not going anywhere. The one thing about overcoming isometrics
is that it applies in the angle, or close to the angle which you’re training them in. So if you wanted to try to work on your strength
and your recruitment ability outside of that position down low, then you try to raise them
up a little higher, and you try to raise them up a little bit higher from there. Probably the only drawback to them, but as
far as their ability to increase muscularity, it’s obvious to what it’s done for you, and
obviously what it’s going to do for you, if you give it a try. Last, but not least. Make it a good one. Let’s go. Number six. JESSE: Last but not least is – I’ve found
that training with you has been awesome, in that you don’t let me fail. You make sure there’s always a way. JEFF: Mm-hmm. JESSE: Especially when it comes to heavy weight
training. For me, with my collarbone issue, after breaking
that, and destroying everything up in here, I’ve always found that heavy weight overhead
pressing has been a nightmare for me. But you’ve been able to help me do that with
other exercises. JEFF: So, Jesse – without getting into his
litany of injuries, because they don’t just start here, down. There’s a lot going on right here, too. He had a broken collarbone, he has bone chips
in his elbow. Pressing have overhead, especially on the
overhead military press, has always been awkward for him. But he does need to train heavy. If you want to build bigger shoulders – among
all the other light stuff we’ve showed you – at some point you still have to lift heavy. But I think there are a lot of other ways
to do it. For me, I got him into landmine pressing. You can see here, whether it be single arm,
whether it be double arm; we can load this up with multiple plates. Whatever we’re doing, we’re trying to get
into the landmine press position because it doesn’t have the same requirements of having
to have my arm so far up, overhead. It actually, naturally places Jesse’s arm
here, in front of his body, and allows him to press up, and work on that delt without
having the repercussions, or the feeling that he gets in that collarbone area that still
clicks, and pops when he does it trying to go straight up, overhead. We can also do it here with a dumbbell push
press. Again, look at the position of the elbows
here. Always try to get them in front of his body
a little bit more, allowing him to use a little bit of his lower body here for momentum. But really, it comes down to the ultimate
press that’s happening from the shoulders, and he can control that eccentrically. So pressing heavy is always going to be a
prerequisite of getting the best shoulders possible, but pressing heavy safely is always
the way I like to do it, and I always want to help somebody find that option, no matter
what it is. I always think there is an option. So there you have it, guys. Finally, we’re done. We’re out of this guy’s head. We can breathe again. Honestly, I think it’s really helpful to go
inside here, and actually talk to Jesse directly, and find out what it is that he’s found most
beneficial. Let’s face it, there is a lot of stuff that
we cover here. We always try to put the science back in strength,
but what’s always interesting to me are the things, and nuggets that sink in to Jesse,
and might sink into you. Those are the things that really mean the
most to me. At the end of the day I want to make sure
that you’re getting results, and Jesse’s a great representation of a lot of the guys
that watch this channel, grinding away every, single day. JESSE: Yeah, guys. It’s – I don’t have perfect delts. I’ve got a long- JEFF: Oh, they’re pretty perfect. JESSE: But I’ve noticed a big improvement
over this past period of time. I’ve noticed the shape, the size, muscularity;
everything about it is just- JEFF: His strength has gone up. JESSE: Strength has gone up. Everything has gotten better since I’ve been
working with him. JEFF: So just trust the process, guys. A lot of times you have to back it down to
build up, but trust the process. If you’re looking for a complete step by step
approach to the process – the same thing Jesse’s doing – you can head to,
and get our ATHLEANX training program. In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Thumbs up below. And of course, if you want more Jesse you
could always ask for more Jesse. You’re not necessarily going to get it, but
you can always ask for more. All right, guys. See you again soon.

100 thoughts on “6 Biggest Shoulder Workout Lessons Learned (HOW HE DID IT!!)

  1. I have to give it to Jeff. As much as he gives Jesse a hard time in some of those funny skits they do, I can see that he's really proud of Jesse and how much Jesse has learned and accomplished. And I can see that Jesse adores Jeff and wonders how he ever got along without him!

  2. Another great video guys very informative , and yes finally were out of jessies head lol
    Interesting ways to work that front delt and shoulders #💯

  3. I can tell you for a fact deltoids are not very strong they tire and burn out very easily and people are usually get assistance from momentum and and other are and chest muscles it’s so easy to injure your shoulder for this reason someone I have which had led to winging scapula and it continues to get more ugly from there until you somehow retrain and heal

  4. Working heavy and ignoring the pain, i damaged my shoulders. Using information like this to rehab my shoulders with what movements i can do without incurring pain and perhaps more damage. Thanks for the good information.

  5. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  6. holy shit I watched one of the earlier progress videos of Jesse and then watched this one and DAMN Jesse got so much bigger. wow

  7. Jeff man, i realized the more i train myself and teach other ppl tne more i learn how to better train myself aswell and everybody else and your videos have helped a lot also for me to see how to put my anatomy studies in motion and thankvyou for this

  8. Not takin away any credit from Jessie cause he's achieved an amazing physique, but when standing next to Jeff he looks small and skinny in comparison. Didn't give Jeff enough credit

  9. Jesus christ, when I heard "broken collar bone" it gave me chills and I grabbed a popcorn, because I struggle with the same shit doing MP. Thank you

  10. Jeff! Take me on as a new Jesse. I'm 36, been lifting since I was 15, been dealing with a torn labrum for 7 years. Tried everything. Lots of peaks and Valley's. Over-all loosing my gains because of it. Use me to demonstrate how you overcame your injury!

  11. I really love the Jesse video series. It's a fantastic way to make your videos more relatable to me, an ordinary regular Joe gym goer. Thanks!

  12. You guys left out if Jesse has reached one of his original reasons for getting buffed? Remember, dating and finding his one n only? Thatsa process too

  13. Dude why don’t you pull up ads or get any don’t you want to get payed or you don’t need them I’m worryin bro you need to be financially strong as well you see what I did there 😂 I know you’re already good your program is great

  14. Love you videos. It's just that high-pitched intro hurts my ears. not sure if the volume needs to be turned down.

  15. This is a great series Jeff! I'm a thin guy myself and it took me YEARS of trying different tactics and workouts and these are some of the best pieces of advice people can here!

  16. He always talks about “the guys” who watch his videos. I’m curious… how many other women are here and are interested in all of this?

  17. I have a collarbone injury and for some reason it really messes up when I try doing wide grip lat pull downs.. I bet there’s an exercise I could be using as a substitute but I don’t know what it is

  18. dear jeff/athlean x team, it would be very kind if you could put the link on the hip-hugger video into the description thanks a lot

  19. im 52 and have the same problem Jesse the muscle has with the shoulder and find these and other tips VERY HELPFUL. Thanks a bunch..

  20. Wanna take a second to express my appreciation for the times that Jeff puts a shirt on so that Jessie can take the spotlight for a bit. That's how you low-key support your disciple without being too obvious 🤘

  21. I had the same problem too … building up form and posture … thanks to Jeff 🙂 Finished an awesome program – Inferno Shred . Looking forward to Ultimate Arms and then Beast Mode !!!

  22. Exercise Movements in this video (Notes to Self):
    Delt stretch 1:04 (better stretch than side lateral raise)
    Dumbbell side raise on incline bench 1:24
    Front Delt Raise 1:33
    (Light weight) Side Lateral Raises with 1and 1/2 rep technique 2:07
    Hip Huggers 3:09
    Crush Grip PressOut 3:41

    Rotator Cuff:
    Banded external rotation 4:54
    Banded Isometric Step Out 5:08
    Overcoming Isometric s by Moving Immovable loads for Side/front lateral raise 5:56
    Landmine Press 8:15
    Dumbbell Push Press 8:45

  23. I am a skinny guy and some of your tips really did work for me but when I try to do some of the unconventional workouts at the gym, people stare like I'me crazy.

  24. Jeff, to avoid internal rotation, I did overhead presses with a swiss bar and now the anterior of my forearms is numb, straight down from the radiocarpal in the wrist, what's going on????

  25. Jessie is gaining as a natural person would. This is what it looks like without gear!!! It’s such a shame that gear heads show up spewing BS gains after 3 months (which would be equivalent to years for a natural).

  26. Hate to say this, but that size difference between the pictures can be achieved by a good pump. I don't actually see hard evidence of gains yet. Keep working hard though..

  27. Not going to lie, the picture on the right in the thumbnail looks like it should be accompanied with a text… "she was last seen with…."

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