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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Continuing the series today, we’re talking
about the perfect shoulder workout. I have a guest here with me. Raymond. You guys know Raymond. Raymond, say ‘hello’. What’s up, guys? Raymond, ATHLEANX.com… Okay, enough. The fact is, guys, we’re going to use Raymond
here because, as always, we’re putting the science back in strength to show you how to
construct the perfect shoulder workout. Of course, I’m breaking out the muscle markers
in a second. I’m going to talk about that in just a little
bit. The fact is, there are some components, just
like in our chest and bicep, and every other video we’ve done in this series, some requirements
to claim the ‘perfect workout’. Right off the bat, if we’re going to do
this, we need to start including exercises that activate the shoulder properly, before
you train it. Why is it such a big deal here, when we talk
about the shoulder? Because the shoulder is a 3-dimensional joint. Not just that. If you look at Raymond here – this is why
we brought him – we have all the freedom of the ball-and-socket joint here. We get all this freedom in the shoulder because
of the type of joint that it is. But it’s not just that. The socket is actually the shoulder blade. So, we realize all the muscles that are affected
by the shoulder movement, we realize it’s not just things that attach to our humerus,
but also the things that attach to the scapula, too. So, there are so many muscles at play here. We need to know how to activate them and get
them to work together properly. The next thing we have to do is use the foundational
strength moves. For this particular muscle group, it’s the
overhead press. You can’t get around overhead pressing,
but we want to make sure that even when we do that, we do it properly and we have a way
we can scale the weights when we do it. And then end with another important component
for neuro-muscular reeducation to make sure we’re locking in what it is we’re trying
to establish with that first set of warmups. We continue on. We want to make sure, of course, that we count
for the stretch. Why is that such a big deal? Because in the shoulder itself, it’s probably
the biggest muscle group that gets avoided and overlooked when it comes to stretch. Why? Let’s take a look. If we look – breaking out the muscle markers
– here at the shoulder, if I were to do this and push up here you can see the front
delt is right here. You can see that line right up, in through
here. Now, what I have in the back here – let’s
use a different color. What I have in the back is the rear delt. You can see that popping out. Down, and around like that. Then all the fibers coming down this way. Which leaves, in the middle, that big area
of the middle delt. Which would be right in through here. They all come down and they all feed down
into this portion of our upper arm, right here. So, all of them feed down and around into
that point. Well, if I look at any movement of the shoulder,
whether it be a side lateral raise where my arm stops on the side of my body, or whether
it be a front dumbbell raise where my arm stops here on the side of my body. Or a shoulder press where my arm stops, pretty
much in the same position; they’re all lacking the stretch placed on the deltoid. Any one of those heads that we can incorporate
if we do a few things. If I were to do some exercises like this – the
front delt raise – you can see if I take my arm back behind the body, look what’s
happening here to the fibers in the front delt. They’re getting stretched. Well, we’re going to do that and apply that
to all heads of the delt as we go through this workout to make a perfect workout. We now also have to understand if you want
to train yours shoulders, or any muscle in your body completely, and you’re going to
follow this channel; you need to train like an athlete. That means it’s not always about isolation. We talked about ways to hypertrophy a certain
muscle group. Sometimes dropping the weight down, leaving
your ego at the door, making sure you isolate that muscle to gain a maximum hypertrophy. However, if you want to be an athlete, at
some point you’ve got to figure out how to tie it all back together again. We mentioned all the muscles in the shoulder
girdle. At some point you’ve got to get those muscles
to be allowed to train together to allow for powerful movements. I’m going to show you exactly how to do
that, too. Finally, face pulls. Guys, you know we can’t end a shoulder workout
– especially when we’re talking about the rear delt – and not include face pulls. Let me put all this together for you, show
you exactly how to do this step by step. We kick this one off, like I said in the intro,
with that all-important warmup. It’s important because of all the freedom
we have in that range of motion in the shoulder. That means we’d better have it before we
attempt to do these exercises. So, we have to warmup the shoulder properly. We do that with the overhead band press. It looks like an overhead press

100 thoughts on “The PERFECT Shoulder Workout (Sets and Reps Included)

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

    https://giveaway.athleanx.com/how-to-win.html

  2. Lol in just a kid… How am I supposed to have access to a gym my shoulders are way smaller than the rest of my arm

  3. Random person: “hey whats your name?”
    Jeff: “what’s up guy Jeff Cavalier Athlean X dot com”

  4. Aw man I avoid shoulder exercises a lot. I've got crazy neck issues so sometimes my neck muscle spasms from it

  5. Sometimes I forget whether it is a workout video or a class. Hats off to Jeff for the effort he puts in.

  6. We mere mortals draw dry erase marker on us to create striations. Jeff uses dry erase marker to illustrate the striations he already possess.

  7. I think my muscles are so atrophied I don't think I have a front delt anymore. hahahhaha. or maybe its cause I am a woman. are woman even allowed here?

  8. went to several specialists for my shoulder because i use walking sticks for my leg since 2017. This affected my biceps and triceps to get allot stronger en bigger, but the affects on my shoulder muscles was that it became smaller and extremely weaker. Because of these exercises I've been creating must healthier shoulder cap muscles in just a month. I want to thank you for the great work you do and for all the knowledge and efforts. You're student from The Netherlands.

  9. Warmup overhead band press: 4:20
    Overhead press (or handstand push-ups): 5:06
    Weighted overhead band press: 5:57
    Delt stretch tri-set: 6:24
    Cheat lateral into push press: 8:17
    Face pulls: 10:00
    Summary: 10:47

  10. https://youtu.be/SKIYPLt7wbk

    Doug Brignole on ‘Rics corner’. The true expert in body mechanics. He has written a 500+ page book about the science of body mechanics. Overhead presses should always be avoided. Please watch this video for quality information. There are better ways to work the front delt, that does not strain the shoulder joint. Doug is the only person with the expertise to educate correctly. You will have a completely different view on bodybuilding after watching 5 videos of Doug on Ric’s corner.

  11. Bill Gates:
    "Between the ass and sofa the dollar will never fly".Charity collecting on the equipment-WebMoney WMID 879329632430 Z721659873225

    E110221243924

    G399697528818

  12. Jeff… How can we incorporate the perfect workout series in our workout routine …should we train each body part once a week or twice

  13. Jeff Please let me see the positions of your feet from time to time to make the excurcice perfect 🙏love the video💪💪💪💪

  14. Incredibly informative workout plan my man! Keep these videos coming, they help enforce what I already know and help me add some verity to my training!
    Jon Golen, PTA

  15. I did this and got told by a couple of mansplainers I was doing the exercises wrong. They watched on my phone and say at 7:20 the dude in the video is putting his back into it, which is wrong. Sigh…
    Oy vey

  16. Your guy Raymond goes far when start your workout and stands at a side when u were doing overhead. Barbell press

  17. Pls help.
    I train shoulders twice a week so what should I do with this workout. It seems too high volume to do the whole workout twice a week.

  18. Great video again but I have a question. For the face pulls Jeff says to put his knuckles back but when he does it with the pulley his knuckles are on the side. Is that because of the positioning of the pulley compared to the Bands?

  19. I love your videos, but I wish you would go into more detail in body and foot positioning. And also have the cameraman move further back to get a full view of your body and movements for newbies like me!

  20. My brotha thanx alot for this exercises it was so good havent had that kind of pain in the shoulder for along time and its good pain so thanks alot from sweden.

  21. I just did this workout. Killer! Thanks Jeff. Love the channel from Australia. You should do a live event here!

  22. How does this have 1200 down votes?

    Trainers mad he's out here giving awesome advice for free! 😂
    Keep up the awesome vids, and thank you.

  23. This is my shoulder workout:

    1) warmup
    2) shoulder press machine 3 sets 10 ( 40 break )
    3) lateral raise D.B 2 sets of drops sets
    4) front raises D.B 2 sets of drops sets
    5) face pull failure
    6) Arnold presses 15 reps x 3 sets

  24. He contradicts himself like in the rear delt focus workout video he says to not target it specifically but do rows but he says at the half way point to focus on exercises you don’t do/ leave your ego at the door

  25. HELP: does anyone flex their neck like crazy when working on shoulders??? I feel like the sides of my neck are gunna pop out. Is this normal?

  26. Hey Jeff, can you do a series in which you give in depth tutorials on all exercises you do in perfect workout series. Because I don't know how to do cable delt stretches and you only brief about them here. It'll be nice to have detailed videos so we don't mess up.
    Thanks

  27. A couple of questions, are there any breaks in this? Or is it -> Finish one exercise, jump right on to the other" type of deal? I'm assuming it's with breaks from the way this is layed out and all.
    My second question is during the one arm workouts (2 and although 3A and 3B seemed to be more obvious I'll confirm just to make sure) Do I finish let's say a set of 7 on the Rear with my right hand then go straight for the Middle still with my right arm or finish the Rear with my right then do the same but on my left? I'm taking it as the first option here.

    Would be very grateful if someone could explain these small questions to me, I'm not that experienced at the gym or looking at plans so still have my doubts

  28. Just opened YouTube thinking about seeing some shoulder workout and then this is the first video on my recommendation! Jeff get out of my head! 😂

  29. I have never done the 12,8,6,6 rep range. Do you start with a lighter weight and increase it as you move through the sets?

    On one of his chest workouts he has a similar rep range for chest, but it's 6,8,10,12 reps. Is there a reason one goes from high to low and one low to high? Just trying to understand.

    Loving the chan man, great stuff.

  30. THANKS JIFFY, BUT, AGAIN WITH MY SHARP TONGUE… THIS WOULD WORK MUCH BETTER, IF THE JACKASS VIDEO – TINY DICK HEAD, WOULD SHOW THE POSITIONING OF YOUR LEGS, FEET, AS WELL AS YOUR MASCULINE BEAUTIFUL PARTS – I KNOW A BEAUTIFUL MANLY STRUCTURE WHEN I SEE ONE –

    REDO THE VIDEO – HIRE SOMEONE ELSE –
    ALL THE BEST JEFF –
    THICKVEIN –
    THE VOYZ OF FORCE

  31. Just wanted to say thank you for a terrific shoulder workout! I've been struggling with mine for a while and I followed this program, now they're looking great. 10 stars!

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