The 💯 Shoulder Workout (MOST EFFECTIVE!)

The one hundred shoulder workout requires all out effort, but the results are nothing short of incredible if you follow the shoulder exercises and protocols shown here. As always a complete shoulder workout should consist of exercises for your front delts, middle delts and rear delts. That said, ev

what’s up guys Jeff Cavalier athletics. com where you’re about to watch is the most effective shoulder workout you’ve ever done how do I know that because we’re going to focus on effective reps and that’s not something you’ve done before well it’s about time you start you see the effective reps are basically those that occur at the end of your set you know the ones where you’re struggling more to get them in a normal four sets of 10 usually only the last couple reps are challenging for you with the first eight or so getting you to those effective reps well what if there are strategies that allowed you to get to the more difficult but more results producing reps at a quicker Pace well that’s where the 100 shoulder workout steps in because we’re going to get you to those more effective reps a lot faster and I’m going to make sure that you get this right because I’m going to take you through this intense but effective workout step by step and rep by rep and as always guys we’re going to start with some science in this case Anatomy because we know if we want to build the biggest shoulders possible you’re going to have to make sure you leave no head of the Dell untrained in this case we’re going to make sure that we hit the front delt that middle delt that creates more width and of course that oftentimes overlooked rear delt now we’re going to do this with different exercises but more importantly some new techniques because when you’re trying to reach those effective reps more quickly you’re going to want to dip into some different strategies that are going to help you to get there faster and we kick it all off with our first exercise here which is a dumbbell or a barbell overhead press and your goal here is to pick a weight that’s going to cause you to fail in the 12 rep range now keep in mind when we’re talking about failure here we’re talking about form failure your inability to complete another concentric repetition in good form meaning we still need to be able to recognize that it’s an overhead press that you’re actually attempting here now this first set here is called the ignition set it doesn’t count towards your overall effective rep count You’re simply doing it to pre-fatigue the muscles that we’re trying to get into that more effective range now once you’ve reached that point of fatigue the action starts because now you’re going to start a 15 second rest pause interval at the end of 15 seconds you get back into the exercise this time allow for a little bit of lower body momentum and performing a push press every single repetition that you hit here is going to count towards your 20 total effective reps once I reach failure again I get a chance to rest pause for once again 15 seconds and I get back in it now it’s not uncommon for you to hit about five to six reps or so on the first round after your ignition set and then maybe see five or four or three or even down to two effective reps after every given rest pause interval that’s okay remember the goal here is to reach those High effort high intensity repetitions that are capable of delivering more gains once you’ve reached your 20 effective rush you now shift our focus more directly to that middle delt and to do this we do the side lateral raise but with a different strategy here again to help us to get to those more effective reps more quickly what you do is you perform a set again with a weight that causes failure in the 12 rep range now mind you that could be slightly less than what you’re used to now because of the fatigue that starts to mount from exercise to exercise in this workout once you’ve completed that ignition set now again like the first exercise you’re ready for the action to begin but before doing so you’re going to want to make sure you grab a dumbbell that is half the weight that you just used so if you did 20 Pounders for the side lateral raises now you’re going to be using tens but again we’re introducing a technique to increase that intensity to reach those effective reps here we do a static hold that or raise so your first repetition you’re going to lift the weight up but now hold it in this top position for five seconds not only is this increasing the time under tension here but it’s going to make that lighter weight feel a hell of a lot more difficult so these are going to be pretty hard for the get-go but more importantly here you do get to rest pause your way to these 20 total repetitions the same as we did before every time you need a break you get 15 seconds you get right back into it again you crank out as many repetitions as you can until you reach that final total of 20 effective reps we move on now to the third exercise in this 100 shoulder workout and this is one of my favorites it’s the dumbbell hip hugger and just like the overhead press that we started with here this one doesn’t necessarily Focus his attack on 1 particular head of the Dallas but more so two of them the middle and the rear delts and oftentimes we don’t use a real heavy weight to hit the rear delts this allows us to you’re going to want to make sure that you’re letting your elbows drift out to the side into abduction at the shoulder while still keeping your hands close to your side and most importantly make sure that you’re letting your elbows drift back behind you too into extension at the shoulder so we can hit that all-important rear delt now the rest pause starts 15 seconds rest pause and we start to crank out more repetitions again and again if you select the weight properly here this first set after failure you’re probably going to get about five or six or seven repetitions with each set thereafter dwindling down even if you’re down to just repping out singles that’s okay you just want to make sure that you accumulate a total of 20 effective reps and now with the fourth exercise we start to focus our efforts more directly onto the front delt and we know that the front delt typically tends to be the more developed or stronger head of all three so putting it at this point in the workout when you’re already fatigued is still going to be manageable and the exercise of choice here is going to be the cable stretch front raise allowing us to get those front dowels into a position of stretch something we don’t oftentimes get if we’re just doing a traditional standing dumbbell front raise so they’re alone you get a little bit of a stimulus for growth that you don’t necessarily run into and that has been the case in the rest of this workout we choose that weight that will cause us to fail in the 12 rep range to initiate that ignition set and notice when I’m doing this here I’m still doing what we would call Cable stretch front raises in other words I’m not just heaving this way up but as always we’re going to go right after those effective reps again after just a 15 second rest pause to get me right back into the action and as has been the case throughout the rest of the exercises here you’re simply going to crank away at the effect of reps until you reach a total of 20 and we move on to that last exercise now here’s an opportunity for me to go after those rear delts one more time with one of my favorite exercises of all time who am I kidding with my favorite exercise of all time we’re talking about the face pull but there’s something we can do here differently that once again allows us to get into those effective it reps a little bit faster so you perform your repetitions here first with the overhead raise and the overhead raise here is not meant to stretch the shoulders in terms of resistant overhead pressing that’s not what’s happening here what’s happen