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.