Nobody wants to lift light weights.. But what if I told you when it comes to training shoulders that light weights are DAE WAE?
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Today we’re going to continue with the non-responder series, and we’re going to talk about shoulders. We’re going to go over exercises for all 3 heads of the delts, but this is going to be a little different to what we did for chest and back. For chest and back, I explained how to use OTHER exercises before doing your main movements, to help establish a stronger mind-muscle connection (MMC).
When it comes to the shoulders, in order to establish a stronger MMC with various movements, you actually need to take a step back and away from barbell or dumbbell presses, dumbbell raises, or whatever you are currently doing for your shoulder workout. Instead, you need to do some very SPECIFIC movements in order to target each head properly to correct your form, and then establish an even stronger MMC to those muscles.
Front Deltoids
The majority of people have a hard time growing their shoulders because no matter what they’re doing (front, middle or rear delts), they start to bring more chest or more upper back into the movement. That typically happens because either their form is off, their lifting more weight than they should, or both. When it comes to the front delts, what happens is most people try to lift too much weight, and quickly realise that when their shoulders are protracted, they’re not able to lift as much comfortably. This means they tend to bring their shoulders back, and then lift the weight.
Yes, you’re able to lift more weight this way, but as soon as you go from protraction to retraction, you start to bring a lot more upper chest into that movement, which is why you’re able to lift a bit more weight. You need to re-teach your body to only hit those front delts as hard as possible through the entire range of motion. I’m going to cover how you can get a better MMC of the front delts with a resistance band, but you can use a cable machine for this exercise too, just use the same form.
Front Raise (3 – 4 Sets: 8 – 10 Reps Per Side)
If you are using a resistance band, I want you to stand on it on the ground. However, instead of retracting your shoulder blades, I want you to stand neutral, and then bring your shoulder forward slightly for SLIGHT protraction. Don’t force anything or bring your shoulders too far forward, as this can cause pain and impingement. Grab the resistance band so that there is tension at the bottom of the movement, then lift the band up and over your head as high as you can.
What’s good about the resistance band is you’re going to keep tension on the front delt at the top of the movement, and as long as there’s not a lot of slack, you’ll also have a bit of tension at the bottom as well. When you use dumbbells for this, or even a barbell (which is OK to do), obviously what happens is once you pass about your chest or chin level, you start to lose tension because you shift from lifting the weight to literally holding it above your head. With the resistance band, you start at the bottom, go all the way to the top, and then bring it back down, controlling the movement through the entire range of motion. So stop using dumbbells, stop using a barbell, and just grab a resistance band so you can re-teach your body how to activate those muscles.
Middle Deltoids
The reason why a lot of us have a hard time engaging the middles delts is for 2 reasons. The first reason is obvious – you’re using weight that’s way too heavy. The second reason is people again tend to retract their shoulder blades. If you’re retracting your shoulder blades and then using weight that is way too heavy, it shortens the range of motion, and it probably means that your upper back and traps are doing most of the work, rather than the middle delts.
Lateral Raise (3 – 4 Sets: 8 – 10 Reps Per Side)
The way I want you to do lateral raises for the next couple of weeks is on the cable machine. The reason why you’re going to use a cable machine is for a couple of different reasons. Number one – when you grab the handle and step away from the machine, the weight is suspended the entire time. What that means is you have constant tension throughout the entire range of motion.
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45 comments
Nobody wants to lift light weights.. But what if I told you when it comes to training shoulders that light weights are DAE WAE?
CHEAT & RECOVER PROGRAM – Build More Muscle Than Ever Before! – https://muscularstrength.com/cheat-and-recover
Scott knows de wae my bruddas
Great video! Love those pants.
I have shoulders tomorrow and will be incorporating all these. Thanks for the great content man.
Hey Scott I was wondering if you could cover a video on calf’s please and thanks
The video buffered as he said "hey" and I put on my best impersonation and went "whats going on naation" … I need to get out more
Makes 100% sense!
So fucking Boawston
GREAT VIDEO!!!! Can’t wait till my next shoulder day!!
Ayy idk if u remember but around like 3 weeks ago I told u I finally got a 315 deadlift, well today I got a 330! 😀
Can you do a video on milk? Pros and Cons?
Shiiit, I did your shoulder rep in superset with boceps bumbell today… that was intense!
Listen, I'd like to start your cheat & reps program next week. I've downloaded the exel file and observed that there's no cardio time… neither at the end or at the start. Usually I do some at the end and a bit warmup at the beginning, should I skip?
Mind=blown! Amazing video Scott! Thanks for the tips!
I am gonna try this…I just want some sexy lady shoulders!!!
Hallo(from indonesia )🇮🇩🇮🇩🇮🇩🇮🇩🇮🇩😁😁😁
Dropping all these vids 💪
Finally going to get brilliant capped shoulders! Thanks Scott!
The baaahbahhh. Bahhhbeeeehhh. Baaahhhbeeellll.
I have uneven pecs. Can you do a video on how to even them out and what workouts are best? I only have dumbbells
another quality video Scott, thanks for making these
Hi Scott, I have read that for a natural lifter, frequency is more important than volume. So, currently I train upper body in one day and lower body the next day, covering a muscle thrice in a week. Since, you are a natural lifter whom I love to follow, can you please advice/suggest me if this works fine.
P.S.- I have been strength training for about 8-9 years now.
Sott every time Im training my middle deltoid im feeling pain.What should I do?
What would your wrestler name be Scott? It’s the spandex, had to ask 💪🏼
Scott please help me man. I absolutely hate doing Lateral raises. Are there alternative exercises to target the medial deltoids? My posterior and anterior are sorted because I love doing facepulls and I do a shit ton of compound pushing movements involving the anterior. Also, I forgot to add that I'm not strong enough to do the lateral raises on cable machine as the lowest weight is 5 kg and I workout with 2.5kg dumbbells now.
I love to have some good lateral delts but man my rotator cuff bugs me now. And that is my fault from not knowing the wae when I started. I'm left with only being able to perform exercises with external rotation for side delts. Meanwhile I have been doing therapy exercises for the rotator cuffs. Hopefully I can get to doing it the right way one day.
Hey brother, great video, thank you. I do have one question though regarding the choice and reasoning behind using the bands instead of dumbbells for the front raises. (I very well may have missed something), but I’m just trying to “feel” the difference. I understand what you’re saying about the point in the movement at the top where the resistance is virtually gone, but I don’t see why it wouldn’t be the same with the bands – where we’d again have a break from the time under tension at the top?And so, it got me thinking about a slightly different movement wherein we would begin standing up-right with the band held as you were and as we progress through the movement we – instead of staying vertical – we would lower our upper body, bending it forward as if doing a good morning and finish the movement with our upper body bent 45° forward at the hips and our arms (and upper body) at 135 degrees relative to the floor.
As I was typing this I realized we’d again hit the “zero tension” point at the end of the movement. However if we use dumbbells, the force of gravity would instead pull down wards and avoid any dead points. Thoughts?Thanks!
this is brilliant AGAIN! hamstrings please
Grinding in right shoulder.
Hope these excercises will come into the ios app on iphone soon, cant remember how in the gym 😀
hm, Scott where are your abs?
Why advocate for internal rotation during lateral raises? All that does is cause subacromial impingement.
Gonna try this one today! Looks promising!
If I wore those pants in the gym, I would get banned for the extreme gayness!
Fucking killed my front delts, i feel like the workouts already done but its only the 1st exercise! Great video Scott, heloed alot
You should do some calf videos
The bahbell!!
Did scott always have this accent? Am i going crazy?
you re using internal rotation which will damage you long term
Whats up with the latex pants?
Absolutely wonderful step by step, easy to understand. Been struggling with activating shoulders for years.
i learn many things. thanks a lot.
I cant watch this dude with the "spanks" and hair transplant.
Is this a Boston accent?
Probobably the best video on shoulder mind muscle connection/activation on YouTube, thanks!
How to target them using resistance bands?
I'm going to experiment tomorrow on this.