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.

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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.

This is just one example of how to apply science to your shoulder workouts. If you want to put science back in every workout you do, head to athleanx.com and get started right away on building a ripped, muscular, athletic body.

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.