How to Grow your SHOULDERS! Best Exercises & Training Routine
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What's up guys and welcome to the 'How to Grow' series on my channel! This series will cover all of the major muscle groups of the body, giving you a detailed look on the anatomy, structure, and functions of all the muscles it consists of. Today's episode focuses on your shoulders, or more specifically, the deltoid.
How Many Sets? • How many SETS per week...
How Many Reps? • STOP doing only 8-12 R...
00:00 Intro
00:20 Muscles of the Shoulder
The shoulders are made up of many muscles that attach to the humerus, scapula, and clavicle to support movement, but the focus of this video is the deltoid. This muscle contains 3 main portions: an anterior (front delt), lateral (side delt), and posterior (rear delt).
00:37 Origin & Insertion
Each portion of muscle fibers inserts into the deltoid tuberosity of the humerus, but all 3 heads originate on different points of both the clavicle and scapula.
00:56 Primary Functions
The anterior or front delt performs shoulder flexion, the lateral or side delt performs shoulder abduction, and the posterior or rear delt performs shoulder extension.
01:25 Fiber Orientation
Since the deltoid is a convergent muscle, each portion of fibers runs at a slightly different angle. Thus, to train it most effectively, you must align the resistance or your arm path with the orientation of the fibers you are training.
02:07 Front Delt Exercises
Seated shoulder press: Tilt the bench back at a 60 degree angle so that you can fully lengthen your delt while keeping your wrists and elbows stacked. Then lower the weight as far down as you comfortably can while keeping your arms tucked in 30-45 degrees, and press up and back in the scapular plane by bringing your arms together and fully extending your arms.
Cable front raise: Grab the cables with your arms flared out 30-45 degrees, then raise them up overhead by moving your hands inward. Utilize around 150 degrees of shoulder flexion.
04:43 Side Delt Exercises
Dumbbell lateral raise: Tilt forward and raise your arms at a 30-45 degree angle like you’re reaching out to the corners of the room. Do not simply raise your arms directly to the side, as this will utilize much more of the traps.
Partial reps: Essentially the same as normal lateral raises, except with a partial range of motion to ensure peak tension occurs at the bottom.
Cable lateral raise: Adjust the cable so that it’s perpendicular to your arm at the start, then lift up and slightly forward until you're parallel to the floor, then slowly control the way down.
Cable Y raise: Adjust the cable so that it’s perpendicular to your arm at the end, then lift up and back in a Y-motion while keeping your body straight. A slight elbow bend is normal.
07:18 Rear Delt Exercises
Rear Delt Fly: Grab the cables, take a few steps back and straighten your posture, then pull out and back at a 45 degree angle while keeping your arms straight the entire time.
Seated Fly Machine: Take a slight lean forward of around 45 degrees instead of sitting upright, and swing your arms back while keeping your arms straight.
Dumbbell swing: Lie chest down on an incline bench, then swing your arms back at a 45 degree angle with a slight pause at the top.
Horizontal Row: Utilize a 45 degree arm path by translating your elbows behind your body in order to fully shorten the rear delts, with slight protraction and retraction of the scapula.
09:06 Training Routine
I recommend focusing primarily on the side and rear delt with only some front delt exercises. If you train push, pull, legs, you could do 1 front delt and 2 side delt exercises on push A, then a different 2 side delt exercises on Push B. Then on pull, you could do 2 rear delt movements, and potentially a third side delt movement for a bit more frequency.
If this seems like too much, you could program a separate training day for your shoulders where you train all 3 heads in one session.
10:29 Sets, Reps & Volume
As a general guideline I’d recommend anywhere from 10-20 working sets per week, with your heavy pressing and horizontal rowing performed in a lower rep range, and your fly/raise isolations in a higher rep range.
10:58 Outro
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #ShoulderWorkout #shoulders
Answer: Lateral Delt (there is no such thing as medial delt!)
Пікірлер: 883
This one took a LONG TIME to make, but hopefully you enjoy! WHICH MUSCLE NEXT??? 👇 Looking to get protein powder, creatine, or any other supplements? Go to tidd.ly/3k9BR9d and use code "MAXE" at checkout for 40% off!
@9099user
Жыл бұрын
Yo max you’re the GOAT of these kind of videos, they help me out a lot. Thank you so much for all the effort you put into these videos, it’s appreciated by a lot of people
@TheTobiasSimon
Жыл бұрын
How to grow glutes please, I need a lot of exercise demonstration too.
@faisalkhan2
Жыл бұрын
Please Do one for Arm such as Triceps, biceps and arm muscles then back, Abs and leg. You also need to add trap exercises as well.
@adiel128
Жыл бұрын
Legsss
@AaronFernandz
Жыл бұрын
Legs
I’ve been following this kid for a while and his growth from then to now is literally monumental, both as a content creator and a gym goer. I love the work you put out man, it’s extremely helpful and the way you breakdown your videos is masterful kid. Keep going!
This video is SO well made. You've made everything super simple and stright to the point. You broke it down into different sections for us. And your editing is constantly getting better and better. Another great video Max thank you so much for these. They help so much with the workouts.
@MaxEuceda7
Жыл бұрын
That really means a lot, I appreciate the feedback! Much love ♥
Wow, this is REALLY well done! Love the emphasis on anatomy, really helps with visualizing each muscle working as you train. Awesome stuff Max💪🏻
@MaxEuceda7
Жыл бұрын
Thank you so much!
Just discovered the channel. INSANELY high-quality content OMG. Gonna re-watch that while taking notes!
Loooooving these longer videos max! Keep up the amazing work and thanks for the great advice
@MaxEuceda7
Жыл бұрын
Thank you!
solid content my man. Flowed perfectly and the detail was quick and juicy. Keep it up. We’re re all gonna make it!
Max is the goat of training tips videos, he really goes into detail yet explains it so simple. The exercises he provides us with are simple to perform due to his great explanations, and are some of if not the most effective exercises for the muscle group he explains. Big W
@MaxEuceda7
Жыл бұрын
Thank you so much 🙏
@saulswollman
Жыл бұрын
couldn’t have said it better myself BIG W indeed
really love this new long video format!! very detailed and informative
@MaxEuceda7
Жыл бұрын
Thanks! 😁
Lot of time and energy into this video! It really shows. Lots of good info, awesome video!
Would really appreciate if you did this for back, chest, legs, and arms as well. I know that is a lot of work, but man this is what we have been longing for. Thank you so much. Time to make some gains!!
@MaxEuceda7
Жыл бұрын
I've done one on arms and chest! Check my "How To Grow" playlist 👍
@charlieblower365
Жыл бұрын
@@MaxEuceda7 Nice! Thank you will check em out
@gitale1393
Жыл бұрын
@@MaxEuceda7 pls do back only your home gym
@DeurBurger
Жыл бұрын
@@MaxEuceda7 legs soon 🤔🤔🤔🤔???
@lucasmeistrup2351
Жыл бұрын
@@MaxEuceda7back and legs next?
I love your in depth videos, thanks Max!
Thank you for another great video Max. You really know your stuff and I hope you have a great rest of your week 👍💪
This is exactly what I was looking for bro. Good stuff man, keep it up.
Congrats on 600k! I always enjoy watching and learning from your vids and clips. Especially the videos where you breakdown a muscle group and give a great (wide) exercise selection to provide growth for each part of the muscle! Hope tp see the last couple muscle groups you have yet to do sometime in the future!
You're a goat for this can't wait to utilize this knowledge in the gym :)
This video was so good, king. 👑 I appreciate all the information as well as the workout routine recommendations. About to do shoulders and back today.
amazingly informative yet efficient video max! love your stuff
absolute w vid max definitely gonna incorporate this into my workouts and can't wait for when you do one of these for the legs.
@MaxEuceda7
Жыл бұрын
🙏🙏
while i consider myself somewhat educated on muscle groups, their mechanics & how to optimally grow them, i still really look forward to these videos. keep up the great work, Max. we'll be waiting ;)
@MaxEuceda7
Жыл бұрын
Thank you bro, love to hear it!
Great work max keep up the great work man you inspired me to work out really appreciate it man
@MaxEuceda7
Жыл бұрын
Love to hear it bro 👊
Love these types of vids!!! Keep up the good work👍
Thanks so much for your videos Max they have really been helping me!! Love your channel!!
Really nice work dude💪🏽 appreciate it man, keep it going
Thank you Max, this is super helpful!
Loving these long form videos dude! Keep up the great work. Editing is fire!
Excellent video my dude. 10/10 ⭐⭐⭐⭐⭐
One of the best creators on the platform Seriously extremely good quality (almost feel like I don't deserve it) and a very enjoyable video to watch and educate yourself Love from Greece
@MaxEuceda7
Жыл бұрын
Thank you so much! That really means a lot ♥
Thanks for taking the time out to explain this in detail. Your videos have helped me improve greatly!
@MaxEuceda7
Жыл бұрын
No problem!
Excellent work!! Can’t believe this is free!
This is probably your best video ever, great stuff man
@MaxEuceda7
Жыл бұрын
Thank you so much!!
This was one of the most concise and clear fitness tutorial I've ever watched. Thank you sir!
Man, I was just looking for shoulder tips as this video dropped. On point as always max!
@MaxEuceda7
Жыл бұрын
Love to hear it 🤝
one of the best videos ive seen on here good shit bro
@MaxEuceda7
Жыл бұрын
❤❤
This video is great 🙌 can’t wait for the back tutorials keep it up!
Hey! Been watching since your early Tiktok days and I just want to say that you’ve come a long way! I’ve never seen such a well catered video for Shoulder hypertrophy. Can’t wait to see more of your stuff!
@MaxEuceda7
Жыл бұрын
Thank you so much!!
Love this vid! Super valuable info. I used your channel Max and a build up muscle meal plan from Next Level Diet to add muscle. I'm stoked!
@MaxEuceda7
Жыл бұрын
That's awesome bro, love to hear it 🙌
Recently, I switched from reverse pec dec to rear Delt Flyes with cables and it felt so much better. Thank you Max :)
Top tier content bro, thank you 🙏🏻
thanks very much for uploading this video,it helps me alot since im a beginner
Thanks man i really love your videos🙌
Really enjoyed the detailed breakdown. And exercise suggestions. Just what I was looking for. Hopefully similarly detailed videos of the back, legs, and chest are in the works! Great stuff Max keep it up brotha 💪🏽
@MaxEuceda7
Жыл бұрын
Chest is already uploaded! Back and legs are soon to come 🙌
@jmp868
Жыл бұрын
@@MaxEuceda7 sweet 😎
yo glad i found ya u been lots of help in my newby journy only been working out for about 3 months so im startign to dial it in now especially with ur advice thanks brah
Love your attitude so calming, relaxing, humble
Fantastic video man. Thank you
Tbh this is the best video on how to grow your shoulders on KZread. You give such good advices and great exercises and that it’s really helpful!! Keep up the good work, can’t wait for the how to grow your back video
@MaxEuceda7
Жыл бұрын
Thank you! Lats are up next 👀
Great video bro🔥
Been subbed to you for a bit and I always love your content. This video is so good and it’s dope to see you increase your content quality man! Thank you!!!
Your content is amazing, thanks!
Very informative and useful tips, great video Max. Thanks.
@MaxEuceda7
Жыл бұрын
Glad you enjoyed it!
Well done Max! Love the visual aspects along with the verbal descriptions; so helpful! This is a specific part of my body I need to work on & I’m determined to finally integrate weights into my daily workout to sculpt my arms. Thanks for the info & motivation !💕
@AlarconS
Жыл бұрын
@@mc_double She's the supportive mother 😁
@MaxEuceda7
Жыл бұрын
Thanks Mom! ♥ gotta put the home gym to use 😂
@mariaeuceda510
Жыл бұрын
@@MaxEuceda7 I will!!😂🥰
I love those videos!! Keep up max you are a great person ✌️
@MaxEuceda7
Жыл бұрын
Thank you so much bro ♥
you nicely fit a lot of useful information into a reasonably lengthed video. good job.
Finally! I've been waiting for a good shoulder workout video, thanks Max!
@MaxEuceda7
Жыл бұрын
No problem!
This was the most helpful video I’ve ever seen
Commenting to let you know how much I appreciate your insights and hardwork. Please upload more videos (how to grow series or any other), I love to watch every second of them.
@MaxEuceda7
Жыл бұрын
Thank you! Working on a lats one next!
@chapletgymworkout
Жыл бұрын
Yeah that's true workout to get more stronger and healthy too and also why doing it let eat more of eggs, vegetable 🥒 and other good diet it will help us get more healthy fitness life i know that because i run my own channel and it has been helping me grow faster in my fitness journey too so try it out and see like 3-6 eggs 🥚 a day but not eaten all of yellow color inside the 🥚
love the explanation and also how the video is put together, subscribed!
@chapletgymworkout
Жыл бұрын
Yeah that's true workout to get more stronger and healthy too and also why doing it let eat more of eggs, vegetable 🥒 and other good diet it will help us get more healthy fitness life i know that because i run my own channel and it has been helping me grow faster in my fitness journey too so try it out and see like 3-6 eggs 🥚 a day but not eaten all of yellow color inside the 🥚
Production and graphics are world class, fantastic guide as always🙏💪
My guy Max, you are a blessing sir !
Fr one of the best shoulder growth guides and explanations on yt great job
@MaxEuceda7
Жыл бұрын
Thank you!
Thanks, Max! Very informative. I learned a bunch. Cheers!
Now this is the video, all the videos I watched before lacked something, thanks for the tips and programs dude!!
A ton of great content here! Thanks bro
These are amazing and greatly appreciated!
Max, this is an amazing work! Thank you!
This is beyond next level in terms of content and editing! Both were good before, but excellent now!
Insane quality 🔥
Love the way you explain everything! Could you do a refreshed PPL series pls?
really enjoy these videos. very educational. this and the chest routine has helped me loads.
@MaxEuceda7
Жыл бұрын
Love to hear it 🙏
Max always putting out facts and training tips that are actually helpful. Shoulders is nice if you don’t have a lot of time. It’s a great workout to get stronger in the upper body.
This series is super helpful. Every last thing that you'd want to know is covered here. Incredible.
@MaxEuceda7
Жыл бұрын
Glad you enjoy bro 🙌
This was great! Thank you Max!
Detailed, guided and yet understandable explanation. Subscribed.
Simply explained! Thank you
This is a very good video Max and we would love to see more of them. maybe next time for your back, thanks for the useful information, you are a LEGEND!
Great video man. Super entertaining and informative
Amazing and insightful video🔥🔥🔥
Yes definitely would like to see more on each muscle group. I am a power lifter and this would help
Really enjoyed the vid bro
YESSSSSSSS waited forever for this. Ty
@MaxEuceda7
Жыл бұрын
❤
This was possibly the most informative video I have ever seen, great work
@MaxEuceda7
Жыл бұрын
Thank you!
@chapletgymworkout
Жыл бұрын
Yeah that's true workout to get more stronger and healthy too and also why doing it let eat more of eggs, vegetable 🥒 and other good diet it will help us get more healthy fitness life i know that because i run my own channel and it has been helping me grow faster in my fitness journey too so try it out and see like 3-6 eggs 🥚 a day but not eaten all of yellow color inside the 🥚
Actually the best tutorial i have ever seen and trust me.... i've seen tons:)
Awesome vid bro
thank you so much for this bro 🙏
Best free content all of time, i have been following for a yr now and i have never been disappointed with any video
@MaxEuceda7
Жыл бұрын
Means a lot bro 🙏
That vid is insanely high quality. Incredible. Thank you man
@MaxEuceda7
Жыл бұрын
I appreciate that 🙌
We need more of these longer videos 🔥
@MaxEuceda7
Жыл бұрын
Will do 👍
Loved the video
Really excellent video.
Your videos helped me so much thank you 🙏🏻
Good stuff 👍🏼 this is pure science.
Great video. Very helpful advice. Keep up the videos brother.
This gives Anatomy class flashbacks... good content ❤️
Wow the video quality is stellar. Keep up the amazing work Max
@MaxEuceda7
Жыл бұрын
Thank you so much bro 🙏
This is really good content .I ll introduce some of your recommendations to my programming.
This video made me subscribe immediately! Such a great format. Can't wat for a "How to grow your legs" video.
Love your videos for a young lad you really know your stuff great work mate 👍🏻👌
Great video 👍
I love these more in depth comprehensive videos on muscle groups they've helped me so much in training!!! Can we get one for back? my lats are lacking 😅
That was really helpful thank you so much!
@chapletgymworkout
Жыл бұрын
Yeah that's true workout to get more stronger and healthy too and also why doing it let eat more of eggs, vegetable 🥒 and other good diet it will help us get more healthy fitness life i know that because i run my own channel and it has been helping me grow faster in my fitness journey too so try it out and see like 3-6 eggs 🥚 a day but not eaten all of yellow color inside the 🥚