The Most 'Effective' Way to Build Your Shoulders (QUICKLY)

If you want to build your shoulders quickly then you need to use the most effective science based training techniques available to you to do that. In this video, I show you a live comparison between the way typical sets are performed in shoulder workouts vs the way that they would be performed during a workout for shoulders that is based on the concept of effective reps.

Before we dive in, if you’re looking for the lastest in science based training plans as well as supplements you can find them all here. Remember to subscribe so you never miss another video as well.

Recent guests on Joe Rogan, such as Chris Distefano and Josh Brolin have been talking about the benefits of shorter rest periods and higher intensity repeated efforts. This is the basis of ER’s or effective reps.

The benefit of taking shorter rest lies in the following.

When you do a set to failure in the 10-12 rep range, the purpose of the initial repetitions (1 through 6 or so) are to simply get you to a point of muscular fatigue where the real benefits of the set can occur. The place in the set where the intensity becomes high enough to elicit a growth response in the muscle.

When you take a typical rest of 2-3 minutes between sets however, you are giving your muscles a chance to more fully regenerate and recuperate to the point that you are once again able to do 10-12 repetitions. The question however is, why? If the point of those early reps is to set the stage for the growth producing reps - why not let shorter rest periods get you more quickly to those growth producing reps.

Limiting your rest instead to just 15-30 seconds between sets can do exactly that.

It is advised that the more experienced a lifter you are, the longer those rest times should be and the more of a beginner you are, the shorter they should be. This is due to the fact that the more experienced trainee has more of a capacity to take their sets to a true failure point. They have the ability to discern the right type of intensity required to go to and through a point of momentary muscle failure. The beginner on the other hand often times underestimates their capacity, allowing the shorter side of the shorter rest periods.

When it comes to the shoulders specifically this could look like this:

The hundred shoulder workout requires all out effort, but the results are nothing short of amazing if you follow the shoulder exercises and protocols shown here. As always a solid shoulder workout should consist of exercises for your front delts, middle delts and rear delts. That said, even that doesn’t make this workout for shoulder complete. In order to round out your delts with a well rounded workout you need to spend more time focusing on the reps that actually count to help you build a bigger shoulders. That is what we do in this workout.

Perform a set of the shoulder exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set.

You are still using the same load however, therefore your shoulders are still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you’re getting just 1 out at a time at some point, and your work on that exercise is complete.

Here is how to construct the 100 shoulder workout with that in mind.

DB/BB Overhead Press - Ignition Set - 20 Effective Reps on Push Press as a Rest/Pause

DB Side Lateral Raises - Ignition Set - 20 Effective Reps on Static Lateral Raises as a Rest/Pause

DB Hip Huggers - Ignition Set - 20 Effective Reps as a Rest/Pause

Cable Stretch Front Raises - Ignition Set - 20 Effective Reps as a Rest/Pause

Overhead Raise Face Pulls - Ignition Set - 20 Effective Reps on Face Pulls as a Rest/Pause

All totaled, this will amount to 100 effective reps in this intense shoulder workout.

If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout.

For more chest workout videos for the middle delts, front delts and overall shoulders, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications.

[athleanx]

“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

[TroyHutch]

This entire video reminds me of Muhammad Ali quote.
“I only start counting when it starts hurting” - Muhammad Ali talking about reps

[ryanr]

Athlean-X and renaissance periodization are the 2 best science based channels. Jeff Nippard and Jeremy Either are solid too

[USS-SNAKE-ISLAND]

Yes. I'm 56 now, and effective rep training, since Jeff first started talking about it, has transformed my routine and my gains. As an older dude, this method is FAR preferable with respect to my joints. (Fewer overall reps.)

[VantaClawz]

Jeff, you're a BEAST. BEST thing to happen to YouTube when it comes to fitness. No doubt about it. You bring PHILOSOPHY to fitness, and address the "why" as much as the "how." 🙏 Sans the ego and greed that normally poisons the industry.

[kuhen]

Can never have too round shoulders. Make your New Year's resolution to struggle walking through doorways.

[pstinga]

gotta agree with DiStefano, imo one of the best YT subscriptions regardless of what you're into. I've been a subscriber for a good 10 yrs or so now. I went to school for exercise science and got my NASM CPT cert and I STILL learn a TON from Jeff. Best part is that it's all IMMEDIATELY applicable and easy to understand (at least to me, but Jeff also explains it in easy to understand ways). If Jeff offered a nationally recognized and accepted cert I would frigen get it.

[PoufDesignsbyValerie-ggli]

I’m a 63 year old female and began weight training 6 months ago. I follow Athlean-X advice as much as possible and see a pretty big change so far.

[Flynbourne]

I’m always so rushed at the gym that it turns out I’ve been doing effective reps ever since I had kids

[pomztoybox]

One of the best feelings in the world is when the shoulder boulders start showing. Second only to the arrival of the elusive 6-pack

[jumpoutboys]

I've been doing something like this for 2 years now. I do 5 exercises per body part, (except arms I do 6) 6-12 reps and only rest for 30 seconds between all 4 sets. Even when I power lift on Fridays I still do 4 sets of 1 rep max with only a 30 second break. And I've seen really good results.

[jerryh]

I've been doing these since I seen the chest video and it works very well. I am putting on size and strength with this method.

[larrymccolloch]

I am 68 years old. When I push as hard as Jessi just did, I will be injured/not recover often for a week. I push hard to the point till my recover will be 2 or 3 days. Would you discuss sometime "how hard to push" and "how hard to push for older weight lifters" please

[b-rare]

Jeff saved everyone 40min each day in the gym by doing this

[TheTruthReviewer]

Effective reps are a game changer. I use your total BEAST program, as a 56 Year old is it okay to use effective reps in place of the recommended sets and reps?

[santanu-fr]

I first watched Jeff back in 2012. I didn't know Youtube Fitness was a thing I just followed him to stay clear of my tailbone injury I took many years ago. His methods taught me to be slow & precise which wasn't at the best interest of fellow members. But when my gym trainer saw my chest cable pulls & said "thats how it should be done" in response to others hurrying me. I really felt proud. In their defence it is not always ok to hog an equipment. Bodies do get cold quickly

[rudro]

Make a video on core training? (Not abs hypertrophy) like on how rugby players of wrestlers train their core, through direct or indirect workouts?

[danielnator]

Started using these ER reps with 20-second breaks a few weeks ago, and I love it. Great pumps so far!

[BammyQ]

Jessy rocking that Broscience tank top. Brings not 1, but 2 tears of joy to eye

[wardenCZ]

So I've done my first set of upperbody workouts utlizing ER's this week and it's simply amazing, first it cut the length of the workouts in half, insane mind muscle connection as every rep is demanding and you can feel the intensity and lastly, it gave me DOMS I haven't experienced in years. 10/10, will continue training like this from now on.