Check out the number 1 workout to blow up your shoulders and look much bigger and stronger. And it is only 3 exercises you need to do! It’s a win-win situation for anyone.
Embarking on the journey to sculpt and redefine your shoulders is not just a physical endeavour but a challenge that often involves confronting and surpassing genetic predispositions.
The information laid out below is based on a video shared by Jeremy Ethier, a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 5.9 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.
In his case, his Filipino genetics came with its own set of challenges—narrow clavicles and a seemingly elusive shoulder-to-waist ratio. The reflection in the mirror portrayed an image of frailty and weakness, but he was determined not to let genetic blueprint dictate his physical identity.
Over the past year, Jeremy says his shoulders underwent a remarkable transformation—they became wider, broader, and fuller than ever before. This transformation wasn’t a result of elaborate and convoluted workout routines or the use of groundbreaking techniques. Instead, it was the outcome of a simple, yet meticulously crafted, science-based workout that outperformed anything he had attempted in the past.
In sharing this journey with you, the intention is not to offer a one-size-fits-all solution but to illuminate a path that defies conventional norms and draws upon the evolving landscape of fitness science. Our genetics may lay the foundation, but it’s the choices we make in our training that truly define our physical prowess.
So, let’s delve into the intricacies of this shoulder workout—an exploration that goes beyond the confines of traditional approaches. This isn’t just a routine; it’s a testament to the power of informed decisions and the dynamic interplay between genetics, determination, and cutting-edge fitness science.
10 Tips to Build Muscle as Quickly as Possible
The Number 1 Workout to Blow Up Your Shoulders (3 Exercises)
The quest for broader shoulders led Ethier to explore the science of long muscle length training. Traditional dumbbell lateral raises, while effective, may not be the ideal choice for maximizing growth. Recent research suggests that muscles respond better when challenged in the stretched position.
Side Delts
Applying this principle to lateral raises, Jeremy opted for behind-the-body cable lateral raises. By standing in front and to the side, ensure your side delts are stretched behind the body, promoting optimal growth. Attention to cable height plays a crucial role; adjusting it to challenge the delts at their most stretched point proved to be a game-changer. For those without cable access, traditional dumbbell lateral raises with added partial reps at the bottom can complement this exercise.
Effective weight progression is a key element in shoulder development. A 2022 study shed light on the flexibility of progression methods—either increasing reps or load. Ethier says you should apply this insight into your routine by sticking to the same weight until you could comfortably perform 15 to 20 reps with proper form. This strategic approach prevents form degradation and ensured consistent progress without compromising shoulder health.
15 Muscle Building Mistakes You Could be Making
Rear Delts
The rear delts, often neglected, contribute significantly to shoulder aesthetics. Understanding the muscle fibres’ direction, which runs at about a 45° angle, is what should guide your choice of exercises.
Employing a 45° arm angle during reverse cable flies, or the reverse pec deck, isolated the rear delts effectively. To prevent midback muscles from taking over, a crucial tip is to push the arms forward instead of squeezing the shoulder blades together. This approach also applied to incline dumbbell rows for those without cable or machines.
Front Delts
The front delts, although indirectly engaged in various exercises, deserve dedicated attention. Overhead shoulder presses were Ethier’s go-to exercise, but the standing barbell variation started taking a toll on his joints. Opting for a seated dumbbell shoulder press with a strategic arm path and bench placement provided a more stable and joint-friendly alternative. The adjusted bench position, allowing for a 90° shoulder mobility, contributed to the exercise’s effectiveness.
In the realm of fitness, the pursuit of physical excellence is a perpetual journey, and as we navigate the ever-evolving landscape of scientific revelations, our approach to training must adapt. The culmination of this exploration into shoulder development isn’t just about the exercises or the sets and reps—it’s a recognition of the fluidity in our understanding of the human body.
As we witness the transformation of shoulders from frailty to robustness, it becomes evident that the journey is as much about defiance as it is about adaptation. We’ve challenged traditional notions and embraced the emerging field of long muscle length training, recognizing that muscles thrive when pushed in the stretch position.
The three exercises outlined—side delts, rear delts, and front delts—aren’t just movements; they are a strategic alignment with the fibers and anatomy of the shoulders. From the intricacies of cable lateral raises to the nuanced adjustments in rear delt training, each element is a piece of the puzzle designed to redefine and balance shoulder development.
5 Best Tips to Recover from Shoulder Pain
It’s crucial to acknowledge that the path to physical transformation is individual, and the amalgamation of genetics, dedication, and scientific insights paves the way. The journey doesn’t end here; it’s an ongoing exploration, an iterative process where we refine our understanding and adjust our methods in light of emerging research.
As we navigate this dynamic landscape, remember that fitness is a holistic journey. It’s not just about the destination of well-defined shoulders; it’s about the evolution of self, the continuous pursuit of knowledge, and the resilience to overcome genetic predispositions. So, let this shoulder workout be a guide—a testament to the intersection of science and determination—and may your fitness journey be as transformative and empowering as mine.
You can watch Ethier’s video below to see how to perform the 3 exercises that comprise the number 1 workout to blow up your shoulders and the reasons behind it.
5 Steps to Build a Perfect Male Physique
