Shoulder Workout in ONE Set (137 INTENSE REPS!!)

Are you training hard enough to see muscle gains? Make sure here...

A good shoulder workout, or any workout for that matter, must have a high enough intensity in order for it to help you build muscle. In order to get big shoulders, you need to make sure your shoulder workout is pushing you to the limit...even if that limit is just one set!

In this video I show you a one set shoulder workout that pushes the intensity envelope. Grab a pair of dumbbells and be prepared to work, regardless of how long it takes you to complete. I was able to get 137 reps using 35 pound dumbbells on the following seven muscle building shoulder exercises.

DB Arnold Press
DB Push Press
DB High Pull
DB 8's
DB Shoulder Pressouts
Mule Kicks
Pike Pushups

TOTAL SHOULDER WORKOUT REPS = 137

If you want to keep the pain coming, try and complete this workout for another round or two. Just be sure to not let your intensity fade. If you find that you can't lift the weights with the any worthwhile intensity, then it is best to stop the workout at that point...rest and let your shoulders grow bigger.

Shoulder workouts like this are an extreme example of how you can either train hard or long, but you can't do both. By choosing the best shoulder exercises or even the exercises from the deltoid dozen video like I have, you can put together an incredible shoulder workout designed to help you get bigger delts fast.

[markurban]

It would be funny if cameraman said sorry I forgot to press record, lets do it one more time

[JIYkp]

Thank for not being afraid to show us completing your workouts to failure.

[supermanndango]

Hey bro, im a fitness trainer myself and i have to say that your are one of the VERY FEW trainers i love to watch and incorporate into my programs, you are obviously very educated and incorporate ur expertise well in your programs, plz plz PLZ keep posting

[sirroxalot]

It's nice to see a trainer who cuts out all the BS and actually shows us how it's done. Most people just show you two reps of something and then promise you'll look great if you send them enough money.

[HairJordan]

Thanks for demonstrating this! My instincts always told me these principles were true, it's nice to see someone else agree with me!

[anthonylatona]

Man, I love these basement workouts, the rawest and purest form of this channel. He's the best.

[mzk]

Quality gains, you can't help but be impressed by this guys physique.

[sarahowify]

Thanks Jeff! I can’t see how anyone wouldn’t love Jeff. He’s effective, clear, smart, skilled, and humble. He’s my favorite and makes me excited to hit the gym.

[TheEtceteraEtcetera]

A big LOL to everyone on here thinking that they have any basis for criticizing Jeff and his information.

Just LOOK at him. Does it seriously look to you like this guy doesn't know what he's doing? Or talking about? He's the guy professional athletes go to when they need advice and better training - but hey, you're a gymbro behind a keyboard on the internet, I'm sure you know better.

[ptrades]

This just gave me a whole new respect for Jeff. I've been watching the Athlean-X videos for 2 weeks now (just found them) and I freaking love this guy. amazing info and you can tell he really loves this stuff. keep it up sir! I'm considering buying one of your programs now.. Thank you

[justinwynn]

FINALLY!! Somebody said it!!
Harder + Shorter + Intensity = Results!
Thanks for putting it out there man..
great job!

[danlee]

I'm 56, and all I can say after lifting for 30 years or more, one can continue to lift, but regardless of how much one trains, you will grow weaker REGARDLESS. Depressing as it is, just lighten up on the weight. You will shrink (take a look at Coleman and others) and most quit over time and hours of aching. I'm only a shadow of what I used to be, but I'm still pushing, pulling, stretching, eating good. No guarantees in life; I could die tomorrow. But, I will look good in a casket! Good vids...

[massimomagistrali]

You are by far the best on youtube. There is no one that can compare straight up. And it's instantly proven by the fact all your videos have nearly 100 likes to 1 dislike ratio lol. And working out is an easily argumentative topic, its very impressive to have that ratio.

[kila]

your stuff is awesome!i am an MMA practitioner and we i started incorporating your high intensity workouts into our power training sessions and have seen great results so far. thanks for the great videos and please keep them coming

[plusmuscleandfitness]

Wow still able to talk after that punishment!
Respect bro!

[gst]

I've done this workout and I'm suffering from shoulder injuries and i loved it, i felt stronger and now have the confident to keep working out thanks to this video.. i love the service your providing and i will continue to follow your tips for working smarter not harder.

[ScottLilja]

Look at his shoulders at 2:10 and then compare them to how they look at 9:30
That's one hell of a pump for delts

[kennethschuessler]

Thanks Jeff. I love how you check your own ego at the door and smoke yourself for our benefit. Very inspiring.

[Filosofuerza]

To so many people shooting anecdotical comments about what is best, What Jeff said is that you "can workout long, or you ca workout intense". He did not say one is best.

That statement is well based and referenced in the sports science. Type IIA and Type IIB muscle fibers run out of energy to sustain concentric contractions in relatively fast if there is constant maximal or near maximal intensity and load/resistance. Invariably of your fitness level, this tends to hold true for Type IIB muscle fibers. Where as in Type IIA, endurance plays a more notorious part. 

Type IIb fast-twitch fibers, or fast glycolytic fibres (also known as Type IIx), are recruited for very short-duration high-intensity bursts of power such as maximal and near-maximal lifts and short sprints. Therefore, for this 8-10 mins INTENSE workout, the body will change energy system from Phosphagen, to glycolysis, and the benefits will be immense. i.e.: curving your metabolism for hours after your workout.

There are so many proven scientifically sound (not just anecdotal, like a bunch of comments in YT) why this type of training is very good to (NOTE the statement) GOOD TO TRAIN WITH MAX TO NEAR MAX INTENSITY FOR SHORT AMOUNT OF TIME. 

I am a CPT with some knowledge on the top, and I think Jeff is one of the 10 best trainers in the world.

[thestoryteller]

i see tons of workout method videis...but this guy he earned my respect he actually teaches people what many trainers would hesitate to of wont even know how to...hatsoff jeff