The Most Brutal Delt Workout You'll Do + Program for Massive Growth

Intro and Demo00:00

Yo, you need bigger shoulders and one workout to end all shoulder workouts. It's my shoulder suck. Got my friend Maria from London to represent with her gigantic belts and make me feel small and make you learn how to get big. 3 2 1 big delts. Yes. Go, go, go, go, go, go, go. I think you got five at least, bitch. Let's see. Done. Good.

8 Tips for Shoulder Training00:30

All right, guys. Let's talk about eight tips to send your shoulder training to the moon and back.

Tip 1: Experiment with 10-25 Rep Range

First thing: experiment with the 10 to 25 rep range for delts. Sets of 5 to 10 for delts are totally fine, but as people get stronger, it's a lot of weight for their shoulder joint. It gets finicky. If you can tolerate it, no big deal. Anything over about 25 reps is fine, but it's a crazy burn and hard to estimate reps in reserve. Usually you can do the job with heavier loads, get good stimulus without question marks on effort. Sets of 10, 15, 20, 25 are awesome for delts. Move in and out between those ranges. Depends on exercises—some great for 20 reps, some better for 10.

Tip 2: Good Technique with Eccentric Control

Good technique is a must for safer, more effective delt training. Critical: eccentric control—slowly, under control, lower the weight. For lateral raises, you can bro it up a bit on the way up, use body language, but on the way down, tightly contract side delts and ride out the stimulus. Use that huge eccentric stimulus to grow more muscle. With proper eccentric control and full deep range of motion every time, you need fewer sets and reps.

Tip 3: Aim for 1-2 Reps in Reserve

Get to one or two reps in reserve on most working sets. Signs: implement slows down (trying to move fast but can't); or feels heavier (15lb dumbbells feel like 30lb by end). Must maintain good technique—failure is specific to technique. If technique warps, not sure how close to failure. Lock in technique; when weight slows or feels heavy, you're at 1-2 RIR. As you progress loads/reps, calibrate—you'll get closer to failure over time.

Tip 4: Microloading and Rep Progressions for Side Delts

Highly recommend microloading and rep progressions for delts, especially side delts. Example: lateral raises with 15lb dumbbells for 16 reps, jumping to 20lb is like squatting 150lb x16 to 200lb (drops to 5-6 reps)—enormous jump, out of rep range, unsafe for joints. Options:

• Microloading: magnetic plates add 1-1.25lb weekly (15lb → 16.25 → 17.5 etc.). Smooth progression, same reps, heavier weight.
• Rep progression: 13 reps → 14 → 15 → 16 with same weight. Study showed same hypertrophy as load progression if challenging yourself. Use reps when dumbbells jump too big without micro plates.

Tip 5: 1-2 Exercises per Session, 5-10 Sets

Typically 1-2 delt exercises per session with numerous sets. RP focuses on side delts (and some rear delts) since they don't get trained much elsewhere. Front delts get hit in chest moves; rear in back. Side delts get amazing stimulus from 1-2 exercises, 5-10 sets per session. Demo workout has 4 exercises for inspiration/good angles, but sample program uses 2 per session.

Tip 6: Volume 5-10 Sets per Session

5-10 sets per session. Fewer than 5: do more, you recover. More than 10: stale, boring, junk volume (low stimulus, high fatigue). 5-10 sets grows tons of muscle.

Tip 7: High Frequency 3-4x/Week

Big unlock: frequency. Side delts can't get massive stretch under tension (shoulder joint limits). Recover rapidly—train hard every other day, sometimes every day. Serious bigger shoulders: 3-4 sessions/week, 1-2 exercises, 5-10 sets each. Example: 4x/week x10 sets = 40 sets/week (research upper limit for hypertrophy). Trains delts 4x/week personally; least interesting muscle but high volume/frequency works. Can't pretend once/week enough—twice min, ideally 3-4x/week.

Tip 8: Myo-Reps for Efficiency

Exploit myo-rep advantage. Delts tax local muscles but not system (not out of breath long). Example: lateral raises 18 reps first set. Rest ~1min. Next: max reps to 1-2(0) RIR (say 10), rest 5-10s, add reps (say 4=14 total), rest 5-10s, add more to match 18. That's one regular + one myo-rep set. Does 4-6 total sets/session, first regular, rest myo-rep match. Gets 80-120 hard reps per delt workout, 4x/week last half year—delts notably bigger/stronger. Saves time (short rests), massively stimulative (many failure approaches). 5 sets = equivalent of 8-10 sets in volume/failure proximity. Perfect since high frequency but system not taxed.

Demo Clips12:00

Yes. Go, go, go, go, go, go, go, go. Slow control. Amazing. I think you got five at least, bitch. Let's see. And then slow control. Amazing. 10 seconds here. Three final ones. Two. Good technique. Chest up. Chest up. Chest up. Finish. Slow control. One last one. Slow. Straight arms from bottom. Straight arms. One more for Scott. For daddy. Let that arm come back. Use only shoulder power. Stay upright. Don't curve spine. Don't bend. See how much harder? Reach back behind. Don't bend. Reach back far. Three more. No bullshit. Good technique only. Rack. Stay good. Stay steady. Yes. Slow. Strength. Control. Straight arms. Two left. No bouncing. Control. One rep all by itself. Slow, slow, slow. Let go of machine. Arms out. Arms up and out. Like pouring a glass. Up a little bit. Stay. I hate you. Good job. Man, it's getting hot.

Hey, say something in Greek about Pak. Dr. Pak ellipses. Hey, Pak ellipsies and shit. Whatever my girl said. We out here.

Sample 3x/Week Delt Workout16:00

Three days/week (e.g., Mon/Wed/Fri). 2 exercises/day.

• Day 1: Seated laterals (myo-rep match, brutal volume/failure approaches). Finish crossbody rear/side free-motion lateral on cables (great for side/rear delts).
• Day 2: Behind-the-back cable laterals (stretches delts uniquely). Atlantis machine lateral raise (best ever; drop set: 140x10 → 130x10 etc.; 3-6 sets, start 3, build to 6).
• Day 3: Barbell upright rows (myo-rep match; use Versa grips to remove grip limit). Cable face pulls (overhand/underhand/thumbs-up; low cable = more side delts, high = more rear; dealer's choice for comfort/feel).

Try this; after months, if delts not bigger, maybe ain't eating/sleeping right. Today's color camouflage green. Maria, how does it feel to have huge delts? It feels amazing. It feels very huge to be huge. I love it. That's all you need to know.