How to Build BIG Shoulders That Are FUNCTIONAL

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In this video, I explain how you can train your shoulders to simultaneously add more size, while also improving functional performance. Thing is, you don't need to choose between functional training and bodybuilding: if you train in a functional manner, you will get a lot of hypertrophy, too.

This depends on what we mean by functional, though. To me, functional training means training for a wide range of functions. To me, it is less about balancing on Bosu balls, and more about making sure there are no glaring weak links in your performance.

So, you're really strong... but how is your cardio? Are you also explosive? Can you hold a static position for a long time?

And it's not enough to be strong in simple, linear planes of motion only, either. We also need to be strong at different angles.

Taking care of all these things results in better performance because you're ready for any situation - and because you can tackle scenarios that require you to express your strength in many ways. But it also results in more hypertrophy and bigger shoulders.

Higher rep ranges mean more blood flow and metabolic stress. Heavy weights mean more mechanical tension and neural drive. Balancing on your hands means more proprioception and making tiny micro-adjustments, etc etc.

My shoulder routine includes:

Hand balancing/pike push ups
Bench press (and some chest press)
Dumbbell press
Kettlebell halos
Heavy bag work
Hangs
Arched pull ups

To find out why this is a killer combination, watch the whole video!

What do you do for your shoulders?

[colmobrien]

it's weird to see him in a gym. He's normally out in a field jumping over cows or something.

[sirmagnifus]

Always a good day when the bioneer uploads

[Fitness_Lorenzo]

Full body With a specific emphasis is a super underrated program.

[WarriorFromVLHLL]

AtlasPowershrugged has talked about how his side delts grew a lot from doing overhead carry with a single barbell. And I guess it works like handstands. The constant micro adjustments due to balance and expression of strenght must work the side delts greatly.

[carsten]

The Bioneer and Mark Wildman are the absolutely best fitness related Youtubers out there and i cant understand why both channels do not have 10 times the subscribers or more.

[ufo]

Talking about shoulders, there is an exercise that I've never seen you doing and I'm quite surprised about that!
It's the Lu raises, it's amazing not only for hypertrophy, but also for mobility and shoulder health as you cover a really big range of motions, you work the stabilizers in whole array of positions, you work your traps, and when you reach failure, you can dropset immediately with the same weight into doing regular lateral raises. Amazing exercise!

[Alfenium]

I'm lookin forward to building some Varia Suit shoulders

[JoaquimGonsalves]

1:06 superhero landing!
Great info too!

[Ballistics_Computer]

I have extremely crunchy and easily irritated shoulders and have begun working back years of neglect recently. This video feels like it arrived on my homepage at just the right time.

[Matt-eswn]

Wow, I think this is the first time I've watched a vid and been able to really feel that mind muscle connection through the screen

Im 24 trying to recover from long term effects of pelvic tilt and had extremely painful weak shoulders most of my life and, I think I'm only just starting to feel that connection and natural path of movement from careful training.

Just want to say thank you to you mate, your the only fitness content I watch nowadays, your approach is just so refreshing and always ends up addressing something useful, and you are also trustworthy, like I don't think many other YouTubers would have emphasised how rest and focusing on the mind muscle connection could actually be what gives me progress.

So much content is actually trying to pray on our insecurities for views. That's why you're the best cause you're clearly just trying to elevate us all

[grantstevensma]

Loving the visuals on this one brother, it looks like it was shot on film! 🔥 and ofc the info is always stellar!

[robertthompson]

Have been training swimming. I have no shoulder problems and want none. Will incorporate some of your exercises. Definitely will hang around thanks. 🙏🏻👹🏋🏻🏊‍♀️

[hotchow]

Thank you for showcasing a routine that is within my reach. My right shoulder has a 1cm tear in one of the rotator cuff muscles. I am excited to see your program and I must face my fear of catastrophic failure from a muscle tearing completely. I kid you not, the worst injuries I carry are not from combat deployments, firefights and IEDs. They are from a fall on a concrete surface, kicking an aggressive stray dog, banging my foot in the enclosed tube at a water park and improperly catching a heavy box falling onto my head. Literally, personal greatness is not in a few bold lifetime events, it is in how we handle the day to day adventure of living.

[drip]

Watching you do that Halo with the Kettlebell just makes me want to buy the two-handed gada since the longer distance between the hands will get some of the rotator cuffs involved with a slightly larger stimulus

[piyushdwivedi]

My shoulders are messed up and I've been looking for this. Thanks man.

[gm]

Love kettlebell halos since you introduced me to them !

[PlayfulTraining]

I've benefited a lot from regular hand balancing. I also love mace 360s, face pulls with gymnastics rings, plus shoulder dislocates and extensions with a stick. The leaner you are the more shoulders pop.

[neildobbs]

you are a huge inspiration and remind me always of the holistic benefits of working out and challenging oneself

[marcalexgrueso]

Thanks bro I will use this as my motivation for my glow up this 2024.

[mofojohnson]

Have been doing Zu raises recently. Great for syncing up the shoulders with scapular, plus finish the set with side and rear raises on the last set as a giant set for full delt work