Bodybuilding Simplified: Shoulders

0:00 this is the last shoulder video that you will ever need to watch we will work our way through every single piece of information that you need to know to achieve Bolder shoulders there are three types of exercises that you need to include in your shoulder workout to get the best results most importantly you need some type of overhead press and then you need an isolation exercise for the lateral and the rear head of the shoulder so let's take a look at the overhead press variations first there is a wide variety of exercises that you can choose from my top recommendations would be the barbell or the dumbell overhead press but you can also try the machine overhead press and if you find yourself in a situation in which you can do any of the exercises that I mentioned you can try the bike push-up or the Vol supported handstand push-up all right now let's take a look at the isolation exercises for the lateral head of the

0:45 shoulder we all know that the number one choice for most people will be the classic lateral race but you can also try the Leaning lateral race if you feel like the classic lateral race doesn't really work for you and don't forget both dumbbells and cables are viable so choose the variation that you like more because it's all about finding what works for you okay now for the exercises that Target the rear head of the shoulder from all the exercises that are out there the ones I recommend the most are the rear Del fly face pull and the reverse spec deck any of these exercises is a brilliant choice but I know that some of you are now thinking is he not going to mention the front Els and yes I'm going to mention the front Els in my opinion you don't need to train the front dels directly your front dels get stimulated Enough by all the other press PR ing movements like the bench press or

1:31 the overhead press so I just don't see a reason why you would want to train them directly and another reason is that a lot of people neglect their rear delts and when you get into a situation that you don't train your rear delts at all and you only train your front delts you might get into some troubles with your posture because your shoulders will naturally start to cave in because your front dels will completely overpower the rear dels and trust me that's not a good look it's important to maintain a healthy balance between all the heads of the shoulder if your rear delts are are well developed then you can for sure train your fronts directly but it's just not necessary most of the time okay now that we got that out of the way let's quickly discuss how many workouts and how many sets you should do per week and also what kind of rep range you should use two workouts per week will be more than enough if you are doing a heavy

2:16 overhead press in each one of those workouts you really don't want to do a heavy overhead press more than two times per week because it's very hard to recover from and that's mainly because you are loading a big amount of weight on your spine which means that your whole body gets txed and not just your shoulders that's why you should definitely not overdo it but you can still do more than two shoulder workouts per week if those shoulder workouts don't include any kind of heavy pressing which basically means that you can just do some extra isolation work if you need to but as I said two workouts per week is all you need for your shoulders now let's take a look at the number of sets per week here I would recommend something between 15 to 21 sets per week but then again if you do a lot of isolation exercises the number can easily go over 21 sets just

3:59 is that the fix is very easy and will allow you to instantly press more weight all right now for the two isolation exercises we will split the isolation exercises into two types because we need to hit both the rear and the lateral head of the shoulder so pick your favorite isolation exercise for each head so for example the face pull and the Leaning lateral Ray for both of the isolation exercises you should be in the 15 to roughly 20 to 25 rep Ranch and you can even go up to 30 reps if you feel like that the higher repetitions work better for if you set up all of this properly you will hit your shoulders from every single angle necessary while also getting all the benefits from all the different rep ranges it's the best way to make sure that you maximize everything that you can without making it complicated so this is how the example shoulder focused part of your

4:45 workout could look like now we need to clear out one very important thing about the barbell overhead press and that thing is pushing your head through the window when pressing you would be surprised how many people are not doing this and that's not only beginners but also people who have been going to the gym for years and maybe you are also one of the people who doesn't do this so listen up this is very important overhead pressing is all about your body being completely locked in so you can exert the maximum amount of power so that means that you need to squeeze your glutes tighten your core and hold your chest up if you do all of that you will feel locked in and be ready to press but before you start pressing take a deep breath and exhale as you go up and when the bar passes your head move your head and torso forward a little bit and when I say a

5:31 little bit I mean a little bit you don't want to stick your head forward like a chicken doing all of this will dramatically increase your power output you absolutely need to start doing this even though you might not nail it right on the first attempt just keep on trying and you will get there over time the best advice I can give you about it is to record all of your overhead press sets that way you can easily see if you did it correctly and hey if you are a member of the patreon Discord server you can just send me the video of your form and I will help you perfected or answer any other questions you might have that are related to bodybuilding and if you are not a patreon member already why don't you sign up right now all right but there is one more thing that I have to address when it comes to shoulder training there seem to be two opposing camps one Camp preaches

6:16 that you don't need to do overhead press at all and that the isolation exercises is all you need but the other Camp praises the exact opposite so only doing overhead press and zero isolation so who should you listen to the answer is really simp simple just do both and get the best of both worlds don't limit yourself just because someone said so it's like we've died yes you can for example do a full carnivore diet or a vegetarian diet and get great results but you will have to jump through some additional Hoops to make it work like supplementation for example so stop trying to reinvent the wheel when it comes to training just stick with the basics that stood the test of time this approach has been tested by so many people for so many years that the success is basically guaranteed you just need to get on the right path and that

7:02 path will lead you to your success and as you get more advanced over time you will be able to find out what really works for you and that's basically the end goal of bodybuilding no one can tell you what that should be because everyone is different so what might work for me might not work for you and that's completely fine the only thing we all have in common is the basics well that's all you need to know about training shoulders and if you want to learn more about bodybuilding check out my website where I have tons of free resources prepared for you that will simplify your bodybuilding Journey so what are you waiting for it's just that simple and as always a big thanks to all the supporters on my [Music]

7:53 patreon did you like this video then you will for sure like this one too [Music]