Bigger Wider Shoulders in 14 DAYS (With 1 DUMBBELL!)
100 Comments


Is it possible to add size to your shoulders
in literally 2 weeks? It is but you’re going to have to rethink the way you’re doing some
old classic shoulder exercises. What’s up guys? Jeff Cavaliere, ATHLEANX.COM It says it right here in the title to add
size shoulders in literally 2 weeks. How can you do that? Now guys you know that I’m not one to tell
you these inflated promises if we can’t back them up. And with AthleanX we do back them
up. The way I’m going to tell you how to increase
the size of your arms and shoulders here is by changing the way that you think about how
you train your shoulders. Now first and foremost, guys will tell you
that in order to really truly build bigger shoulders you have to do one thing you have
to lift truly heavy. And you’ve got to use those exercises that
will allow you to do that. So we are talking military presses, behind the neck presses,
if you’re still doing those.Even though anatomically not the best for your shoulders. I’m going to tell you that you that can absolutely
build your shoulders up with an exercise you probably use towards the end of your workout. And you probably relegate it to one of those
high rep, burning fatigue type exercises. And I’m talking about the side lateral. Now what do we usually do with the side lateral?
When we are doing the side lateral raise, guys will differ on whether they want their
arms straight or whether they want their arm bent. The first key you have to realize is when
you are doing any kind of lateral raises. what are you actually moving? When you train the shoulder you are really
only moving the arm from here to here. Forget what happens down here for now. So if you’re just concentrating on moving
the top part here of the shoulder, moving the elbow up and away from you. It is called abduction, away from your body.
You can see that the entire delt is contracting and doing it’s job and that’s great. Now what does the elbow position do? Well
the elbow position either shortens or lengthens the lever arm. So this 8 pound weight does not fully feel
like 8 pounds if I had my arm bent in here because the lever arm between what’s working
and what’s moving is not all that long. If I move it all the way out here it becomes
a lot heavier and a lot harder to do that. Again your muscles aren’t counting, your muscles
aren’t configuring 8 pounds versus 12 pounds. and they don’t know what’s going on/. They
just know how it feels. So, do you want to continue to do exercises
where you can keep your arm out straight and you’re working to 15-20 reps, that’s fatigue.
Fatigue is not overload, it can be, it can be. But for the purpose of adding size, fatigue
is not overload. Overload means overloading the muscles with heavier weights. So what do we do? We involve what I call a
cheat lateral. Now this is a 50 pound dumbbell. I don’t normally do just 50 pound side lateral
raises. This is well above and beyond what I normally
would work out with. If I wanted to go really strict, I’d be at 20 – 30 pounds but if you
really want to add size to your shoulders you got to start incorporating cheat laterals. What we do is we hold on to a stable surface
here. Get the arm in front of you, now again I am focusing on this elbow, there will be
some bend in here and I’m going to get the elbow away from my body . Not keeping it tucked in here but getting
it away from my body. Then when I’m at the top overloading the delt, I’m going to try
to really slow it down as much as I can. Understanding that a 50 pound weight held
out there, will really drop faster than I would hope it would. Ok. But just get in here, set yourself up right
and get it out and then try to decelerate it on the way down. Elbow out and try to decelerate
it. Out and decelerate it . There is control, this is not a straight swing.
I’m not advocating that. I’m saying, muscle it up but go a lot heavier than you ever thought
capable. And I don’t care if you get 6 reps out. I think I got like 8. That, that is how you
increase the deltoids size quickly. Because you overload them. Forget about isolation exercises, this can
become a power exercise. I’m incorporating my whole body, I have legs, I have my core
stabilizing in here. Ok. My other shoulder again working to just keep
me nice and stable. And from here, power it up and drive it down. If I was an athlete, and I was working on
you know, some football player, if I was a wide receiver and I needed to be able to get
off the line and push and get free so I could get out for a pass. We’re not looking at nice pretty controlled
side lateral raises like this. Ok. There is a place for that if you want to work
on muscle fatigue and endurance but not if you want increase size. Guys, for more training tips, for a complete
system that lays out how to build an athletic body quickly. We’re not into trying to do this over months
and months and months guys. There are ways that you can accelerate the progress you see. By training a lot smarter and by doing what
we like to call training like an athlete. If you haven’t already head on over to AthleanX
.com, grab the 90 day training program. It’s not too late guys, I know summer is here.
You can start seeing quick progress if you start doing the right things the right way. I’ll see you guys over at AthleanX, in the
meantime I’ll be back here again next week with more videos. Make sure if you like this one or if you start
incorporating this tip you give me a thumbs up below and leave a comment. I’ll see you guys back here in seven days.

100 thoughts on “Bigger Wider Shoulders in 14 DAYS (With 1 DUMBBELL!)

  1. i just cut a hoodie sleeveless and noticed my arms are way wider at my chest height than at the shoulders and im like.. holy fuk. i need to fix this. hope it works. ive been training sooo long without results. lol fml

  2. How often this shoulder exercises to be done? Weekly or daily or 2 times a week… ? Anyone who can guide?

  3. Youre the only trainer who cares about joints and natural movement when it comes to muscle building. Alot of gym exercises never felt right to my joints so I stopped them! Thank you!

  4. As someone who struggles to gain muscle mass being an ectomorph, can confirm this works really well and I’ve added size quick 👌

  5. Great everything you said is true I plated football and we had a trainer. After football season I would want to shed some wait for baseball and keep the power.

  6. Be careful if you r older like me (61). I use 30 pounds max on my shoulders to avoid a visit to the orthopedic surgeon. DO as much as you can, but read your body and exercise smart to avoid injury….

  7. How many sets if this should I do?
    Also I love the memes but I feel like they are not taking the exercise seriously.

  8. I remember doing this exercise a long time ago and it made a huge change in my medial deltoids..

  9. Want this so I can pull off muscle shirts then I can get biceps working on too and rock the shit out of muscle shirts without looking scrawny while wearing them 😂

  10. Great info. So if I’m in a -300 caloric deficit with increased protein (I weigh 169lb taking in 195g pro) will I see results in size gains? Thanks again!!

  11. Definitely increasing my side lateral poundage…was always hesitant to go past the various 20s on laterals for rotators, but this definitely protects.

  12. Quit worrying about size. No one cares how big you are if someone half of your size can kick your ass in the gym

  13. Hi how are you?
    Your vidoes are really good as always.
    Can you please tell me how many SETS AND HOW MANY Times sould I do.
    And I do soulder workout only 1 day a week. To get good result Do I have to do it every day for 14 days?

  14. I wouldn't call that "cheating". Cheating is when you add momentum to a weight which effectively lessens the load and makes it easier to complete the lift. Like pushing with your hips to get the curl bar moving. You may have added a SLIGHT advantage with swing at the beginning of the side lateral but the rest was only you. Now I know why your shoulders look like they do and why mine don't look like yours. I did 20 lbs for 4 reps max last night. At least now I know what I have to work up to to get the shoulders I want.

  15. Hello! Dear author I ask you to make video trainings using rubber tape for crossfit. This is up-to-date information! Thank you for the good video!

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