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How To Maximize Muscle Gains With Higher Frequency
37 comments
A no bullshit approach to growing wider shoulders (with major emphasis on the side delt). Full routine and choices of exercises given.
If you currently are doing LESS sets for side delts than recommended in this video…we may have figured out why they aren't growing. JOIN ME IN MY QUEST FOR AESTHETICS.
What do you want to see next?
220 OHP as a Natty is insane, I could never make progress on my presses. Idk if I'm at my genetic limit or what, tried all kinds of programs.
4:00 you might want to check AthleanX's last video.. he just called this exercise SHIT, Omar! Thanks for all your vids
5:08 and AthleanX just dissed on this exercise too : / still <.3 ya Omar
Yeah fuck that
If you think that upright rows and behind the head presses are good recommendations for anyone I highly recommend you spend some time talking to a few physical therapists and ask them why we are trying to put these exercises in the iron graveyard.
Genetics that's all
I will willingly trade any guy here for his narrow shoulders. Take my wide ones. I have no use for them. Apparently I'm too light for the NFL
you guys want shoulders? look up more plates more dates, trust me
Ohp my bench max 😭
Go and learn some stuff from athleanx.. your video is full of shit.. not even one thing u said it correct
In this video: Watch Omar as he resurrects the behind the neck shoulder press from Jeff Cavaliers "Iron Graveyard"
Jeff cavalier has entered the chat
I had 24 inch shoulders before I even began working out
whats cracking guys? oh, more e-sand here
Yeah fuk that 😂
SNAP! CITY!
7:35 — Just do the ol' man bun and you'll never get that distracting snag again
Man, OHP sucks :/ it’s such an effective exercise that I just can’t get behind since my arms and hands go numb every time I do them. Can’t go much higher than 35-40kg for 3 sets and 10 reps, seems like 40kg has been my max even when doing 5×5 training.
Do you have any fix for that?
Not kidding, I'd consider deadlifts as better lateral delt work in a compound lift than an OHP. As you 'screw your lats' (externally rotation) in a deadlift, the side and rear delts are heavily involved, but with the OHP those are stabilizers whilst anterior delts take the load.
I've ascended to my final form
Kills my shoulder to lift like that
This guy is a simp. Behind the head shoulder press is a sure way to fuck ur shoulders
Son got bitch shoulders lol
You need some sun light
Ok, so with all that push volume, spread over 2 days.
You just don't bench at all?
This makes no sense.
Shoulders looking a lil small omar. :^)
I have naturally wide shoulders. I need meatier shoulders! I'm tired of seeing the thick bones poking through
Im 16 years old my father has really big shoulders even my mother has bigger shoulders than mine should i go a doctro?
Love the video! Thanks for the info Omar
My shoulder blades are not long enough
Notes:
-train 2x/wk for side delts(1 compound + 1 iso)
-ohp, wide behind the neck + regular
-db wide press, resting on the shoulder
-upright row: wider grip, thumbless grip, dont go too high on elbows
-iso: cable lateral raise: lean into ground, arm in line with cable
Day 1: compound 1 5×5, iso 4×12
Day 2: compound 2 4×10, iso 4×20
-YOU NEED TO ADD WEIGHT(PROGRESSIVE OVERLOAD)
My traps are naturally pretty large and grow easy and my arms are getting bigger so my shoulders are starting to look comparatively mediocre. My OHP is weak and I’m hyped to work some of these exercises into my routine.
Try keeping the up right row with constant tension hold at the top and slow down and don’t go all the way down and then go up again that’s how you get delts
You have small shoulders
Why got to videos be 5+ mins long come on.
Lol. Good intro