3 Unique Exercises To Grow Your Shoulders & Bust Through Plateaus

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Overcoming Isometric Lateral Raise
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I've mostly used isometrics to strengthen a weak point by using short sets (6-9 seconds) with maximal effort. I began to realize the hypertrophy benefits of longer-duration isometrics when I started to include loaded stretching in the workouts of my athletes. From that point, I started exploring the potential application of isometrics for muscle growth.
Apply force against an immovable resistance as if you're trying to do lateral raises. The closer your hands are together in the bottom - stretching the medial delts in the process - the more effective it'll be. This is a long-duration set: 2 to 2:30 minutes. It's obviously impossible to sustain a near-maximal effort for that long, so here's how you do it:
Push out at around 90% of your max effort until you start shaking or can't keep up the force output. This should take 30-40 seconds.
Release tension, keeping only around a 10% effort for a few seconds.
Ramp back up to a high effort level and sustain it for as long as possible.
Rest or do another set.
Do that until you hit two to two-and-a-half minutes. Taking fewer 10% effort "breaks" during the set will make it more effective. This will not only stimulate a lot of muscle growth, but it'll improve the muscle tone of your delts tremendously (sometimes in only one workout), making them look and feel harder even at rest.
Long Duration Farmers Walk
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Farmers walks - especially of fairly long duration - are one of the most underrated exercises for delts.
Sets lasting 1-3 minutes (for 3-4 sets) are best for most people, although crazy things like walking a mile with 15-25 pound dumbbells can work magic too. You can make the farmers walks even more effective for your delts by "pushing out" your arms slightly (or attempting to) as if you were doing lateral raises or the isometric exercise version above.
Farmers walks can be done with specific implements, dumbbells, kettlebells, or a loaded trap bar. For the specific purpose of making the yoke more jacked, I prefer the trap bar because it allows you to do a better "push away" isometric action.
Determine the number of sets based on the duration of each carry:
1-Minute Sets: Do 4 Sets
2-Minute Sets: Do 3 Sets
3-Minute Sets: Do 2 Sets
Reactive Lateral Raise
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For this technique, use the hanging band method. Pass a small resistance band inside weight plates (5 to 20-pounds per side).
- Start at the top of the range of motion, arms parallel to the floor.
- From that position, suddenly and rapidly move down the arms a few inches and quickly come back to the starting position. This will create a "bouncing effect" of the plates.
- When the plates move down, they try to pull your arm down too. Your goal is to avoid that and keep your arms fixed as much as possible. When the bouncing action stops or becomes easy to resist, create more bouncing.
- Do this until you've reached the prescribed set duration.
- Try durations of 60-90 seconds per set. If you can't resist the bouncing action because of fatigue, bring your arms down, take two deep breaths, and resume.
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Luka is a former professional basketball player turned fitness coach who has dedicated his life to transforming lives through training. With over 15 years of coaching experience, Luka has worked with clients ranging from elite athletes to everyday people looking to improve their physical and mental performance. He is the founder and co-owner of Vigor Ground Fitness in Renton, WA.
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[@gamlielsassoon9039]

You are an incredible coach. The information you provide is unique, science based, and reasonable. Thank you.

[@peterakawally]

Thx ,great info

[@jesusmiguel1560]

what's the name brand of the shorts you're wearing?

[@lmc4964]

do you rate waiter carries? i do them standing up and from the floor with KBs and then I do suitcase carries by just walking around the gym with a DB