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

Is it possible to add size to your shoulders and literally two 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 Cavalier athlete x.com. It says it right here in the title to add size to your shoulders and literally two 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 when the athlete next 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 allow you to do that. So we’re talking military presses behind the neck presses. If you’re still doing those, even though anatomically not the best of your shoulders, I’m going to tell you that you can absolutely build your shoulders up with an exercise you probably use towards the end of your workout and you probably relegated to one of those high rep burning fatigue type exercises.

I’m talking about the side lateral. Now what do we usually do? The side lateral, when we’re doing the side lateral arrays, guys will differ out whether they want their arms straight or though they all have their arm bent. The first key you have to realize when you’re doing any kind of lateral raises, what are you actually moving? When you train the shoulder, you’re 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 in a way from you, it’s called abduction away from your body. You can see that the entire Dell is contracting and doing this job and that’s great. Now what is the elbow position? Do well, the elbow position either shortens or lengthens the lever arm, so this eight pound weight does not fully feel like eight pounds.

If I had my arm bent in here because the lever arm between where the what’s working and what’s moving is not 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 are in configuring eight pounds versus 12 pounds. 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 1520 reps? That’s fatigue. Fatigue is not overload. It can be. It can be, but for the purposes 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 pounds.

I lateral raises. This is well above and beyond what I normally would work out with if I wanted to go. Really straight. That’d be yet 2030 pounds. But you really don’t want to add size to your shoulders. You got to start incorporating sheet laterals. What we do is we hold on to a stable surface here. Get the arm in front of you. Now again, I’m 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. We’re getting it away from my body. Then when I’m at the top, overloading the Dell, I’m going to try to really slow it down as much as I can. Understanding that if 50 pound weight held out there will drop faster than I would hope it would. Okay, but this Dan here, set yourself up right and get it out and then try to decelerate it on the way down. Elbow out, and try and decelerate it now and these salary,

okay,

there is control. This is not a 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 six reps out.

Huh?

I think I got an eight.

Okay.

That that is how you increase the deltoids sides 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. Okay. My other shoulder, again working to just keep me nice and stable and from here or it up and drive it down.

if I was an athlete and I was working on, you know it’s a football player, thought I was a wide receiver and I needed to be able to get off the line and push it and get free so I can get out for a pass. We’re not looking at nice pretty control side lateral raises like this. Okay. That if you want to work on muscle fatigue and endurance with not, if you want to 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 over to [inaudible] dot com grab the 90 day training program. It’s not too late. Guys. I know summer’s here. You can start seeing quick progress. Have you started doing the right things the right way? I’ll see you guys over at athlete next. In the meantime, we’re back here again next week when more videos, make sure if you like this or if you start incorporating this ted, you give me a thumbs up below and leave a comment. I’ll see you guys back here in seven days.

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

  1. Dennis Pkemoi says:

    Im a skinny guy and actually tried that exercise with 30 pounds and got amazing results so this dude knows what he’s talking about. Thx Jeff

    • A B says:

      @Ryan Mcdonald I was thinking the same thing at first…those slow and controlled 2part side lateral raises he does now, but he also says they are a way to make gains with heavier weight too.. go light for a bit, then go back to heavy and see how much more you can lift.
      Also light is to work on form, supportive muscles, and mind muscle connection, while here he’s saying that overloading weight and focusing on eccentric contraction (controlling the fall of a weight that’s really too heavy for you to lift) builds size.
      Little confusing at first, but his info is consistent

  2. Frankie Fallzonie says:

    I’ve popped my left shoulder once and my right shoulder five times, I’m starting out light and a few reps of as much as I can. Feeling results instantly! Can’t thank you enough for Sharing your knowledge for free. I salute you.

  3. Chris Lee says:

    I love your videos. They’re informative and tremendously helpful- but I’m concerned for you, Jeff.

    I’m worried that you don’t own a shirt. Winter’s coming and I don’t want to lose a gem like you to the cold. Just let me know, man; I’ll buy you a hoodie so you can survive the winter.

Leave a Reply