The 100 shoulder workout requires all out effort, however the outcomes are nothing in need of unbelievable in the event you observe the shoulder exercises and protocols proven right here. As at all times a whole shoulder workout ought to include exercises on your entrance delts, center delts and rear delts. That stated, even that doesn’t make this workout for shoulders full. So as to spherical out your delts and create boulder shoulders you could spend extra time specializing in the reps that truly matter that can assist you construct greater shoulders. That’s what we do on this intense shoulder workout.
As at all times, it’s vital to outline what coaching intensely appears like. When requested to coach to failure on this shoulders workout, you wish to ensure that you’re nonetheless performing one thing that resembles the shoulder train that was meant. In different phrases, adopting poor type to be able to squeeze out one other concentric repetition isn’t allowed. You wish to cease on the level when the breakdown of type begins to both quick change your vary of movement or introduce compensation that would flip the shoulder train right into a dangerous one.
Additionally of significance for this 100 shoulder workout is the idea of relaxation pause. Which means that after reaching fatigue sooner or later within the set of the train for shoulders that you just’re performing, you’re allowed a short relaxation. On this case, simply 15 seconds, to be able to catch your breath and let a few of the burn within the shoulder muscular tissues subside momentarily. After resuming your reps in pursuit of your efficient rep rely, you ideally need to have the ability to do at the least 1-2 reps. If for some purpose you’re unable to carry out any reps, you possibly can both cease the set at that time and construct up in direction of finishing your objective reps the following time you carry out the workout otherwise you merely relaxation a bit of bit longer throughout your intervals.
Talking of efficient reps, these are those which are generally considered probably the most outcomes producing that happen in direction of the top of any given set that require a a lot increased effort stage to be able to full. Thoughts you, these don’t have to occur on the level of failure however doing so ensures that you’ve adequately accessed the muscle fibers which are most answerable for this motion and might develop greater shoulders within the case of this shoulder workout.
In a typical workout for shoulders you wind up performing nearly all of reps simply to get to some extent the place you attain a stage of problem that’s an enough stimulus for shoulder muscle progress. In the sort of workout, your entrance delts, aspect delts and rear delts shall be subjected to on overload able to stimulating greater shoulders on nearly each rep.
As for the best way to assemble the 100 shoulder workout, right here’s what your plan will appear like:
DB/BB Overhead Press – Ignition Set into 20 Efficient Reps on Push Press as a Relaxation/Pause
DB Facet Lateral Raises – Ignition Set into 20 Efficient Reps on Static Lateral Raises as a Relaxation/Pause
DB Hip Huggers – Ignition Set into 20 Efficient Reps as a Relaxation/Pause
Cable Stretch Entrance Raises – Ignition Set into 20 Efficient Reps as a Relaxation/Pause
Overhead Increase Face Pulls – Ignition Set into 20 Efficient Reps on Face Pulls as a Relaxation/Pause
All totaled, this may quantity to 100 efficient reps on this intense shoulder workout.
If you need to regulate your weights down because the fatigue mounts, accomplish that accordingly. You aren’t essentially utilizing your 12 rep max on an train, you’re utilizing a weight that can trigger you to fail on the 12 rep mark in that given workout. Fatigue accumulating within the later shoulder exercises of this workout could trigger you to need to drop down a bit to make this occur all through the workout.
This is only one instance of the best way to apply science to your shoulder workouts. If you wish to prepare like an athlete you wish to put science again in each workout you do. You are able to do that with the ATHLEAN-X Coaching Applications accessible at and get began straight away on constructing a ripped, muscular, athletic physique.
For extra shoulder workout movies for the entrance delts, center delts and rear delts, make sure to subscribe to our channel right here on youtube on the hyperlink above and don’t overlook to activate notifications so that you by no means miss one when it’s revealed.
Construct Muscle in 90 Days –
Subscribe to this channel right here –
456149 Views – 21197 Favored
#Shoulder #Exercise #EFFECTIVE
*
“FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
only once a week is enough right? since it is high volume?
I wish you go back to perfect workout series and do actual neck. Not traps but neck. Mma athlete here
Looking forward to the back workout
one love jeff
Amazing! Thank you!
These workouts are great! Looking forward to back and legs.
Do you got one of this for legs
Can’t wait for the rest of the body parts of the 100 series!
You're champ Jeff. Just saying man.
Shout out from South Africa.
This approach is derived from Fagerle's Myo Reps and Dog Crap rest pause. I do like the way Jeff put his own spin on it to add an element of time efficiency. Getting older, I've been doing variations of these for a few years now with satisfying results
I just did the 💯 arm work out yesterday and I’ve not felt much he soreness like this in a long time. Felt really good I can’t wait to push my shoulders with this!
What’s the warm up set
Hi Jeff, this "100 Shoulder Workout (MOST EFFECTIVE!)" video is great. Tried it today to great effect. Question. How frequent should I use this technique, as I've heard/read that we shouldn't train to failure at every session? Once each week only? Thanks Jeff.
Can we get 100 back and legs?
Can you do a video about building the verticle crease between the pecs ?
Guys can anyone tell me if this workouts can be combined with some other of them or not due to its high intensity? For example, the chest workout with the arm workout and the back one with the shoulder one and so on
Where can you fund extra long triceps rope like he is using? Can't find those longer ones anywhere.
Today is my shoulder workout. I plan on trying this workout. The 100 chest workout was AWESOME!
Abs 🔥
i Would really like to see a video on back workouts that require little to no equipment since all I have is a few kettle bells and I need to work on my back more.
Can we get a back workout for the 100 series
When u perform cable stretch front raises, do you have to do two sets for both legs as changing the one in front to count as one set? or just using the same leg front and do the 20 reps will count? im stuck here as my mind pushes to do another set with the other leg which is back when I perform this
So which is better this shoulder workout or the perfect shoulder workout?
Awesome series! I've seen Chest, Shoulders and Arms – are the 100 workouts for Back and Legs?
Hey Jeff. How about a 100 leg workout to round things out.👍
Voy a esperar con ganas la traducción 😎
This is going to hurt.
Hello
My name John and I'm in Ghana.
I want to know if there is a way to correct disproportionate shoulder after an injury causes one shoulder to shrink.
I'd be very glad if u could do a video on that for me
I Love what you do
Shout-out to Jesse
Would it be over kill to do this workout on the same day as the 100 chest workout? I would like to incorporate these into my push days(twice a week). I’m wondering if it would be better to do one of the 100 workouts (say chest) on push day 1 and do the other 100 workout (day shoulder) on push day 2 and do all my other exercises in a standard 3×8-12 fashion? Would I be over training if I didn’t both of these 100 workouts in the same day twice a week?
My old martial arts instructor taught us this in 99. Training until failure, then pushing it is where the body learns to adapt the most. I incorporate 8 second negatives to failure after every set to make sure I'm totally drained.
This is too intense for me I’m barely starting to work out 🥲 but this looks like fun ngl
Jeff is there a 100-series leg workout in the making??
First is max 5/6/7
1 – add leg push slight
2 – half weight pause at top
3 – normal
4 – normal
5 – overhead raise ignition then normal effective 20
Stupid, though serious question:
How do you handle counting the reps and pause seconds here❓
Usually I have my phone to stop the 90 seconds pause between the sets and of course I can just count the reps during the set.
But for this I need to add up the reps between the sets (and therefore memorize the current count).
Call me stupid, but I can't handle counting to 15 additionally to that (at least I have to focus/concentrate way too much -> it's annoying and I can't focus on the rest).
But using the phone is not very practical here, because the pause time is so short and e.g. with the bench press you need your hands to hold and keep the DBs ready for the next step.
Probably I'm the only one with that issue 😅
PS: 15 secs are frickin' short😰