1. 0:48 Hit shoulders at least twice per week 2. 1:27 progressive overload exercises 3. 2:46 make sure you hit true failure 4. 3:48 make sure exercises focus on lateral and posterior heads 5. 5:08 nutrition - 0.7g/lb protein daily 6. 5:50 nutrition - clean calorie surplus with real whole foods 7. 6:48 supplementation with creative 8. 7:44 high rep drop set on last set 8:06 sample shoulder workout plan
I have been doing all these in my new programme and the results are amazing. Love my shoulders now, but of course there is always room for improvement.
If you want bigger everything. It’s all about RECOVERY. Train to failure. Rest more than you train and eat a lot sleep a lot. There is no way around that! That’s how your body works. Gaining muscle is a very boring slow process. The gym shouldn’t be an addiction. Sorry to let you all down. There is no short cuts it takes yearsssss and years. If you do it naturally that is. Sorry just truth. I’ve been training 14 years since age 15. I’m massive now but I’m just saying enjoy the journey because you can’t build a body for tomorrow. You are basically going against your body doing something it doesn’t want to do. That’s why it takes so long. Just be patient and don’t be too obsessed over it.
That's the truth! I call recovery healing because that's what's happening the body must be given time to heal with nourishment and rest in.. building muscle less is more the gym is the trigger the rest is the bang
Creatine increases speed of recovery. Sleep 8-10hrs to recover faster. Saying it’s years is just an excuse for lazy ones.1-3years is more than enough to hit close to potential
One thing I've noticed about this particular platform, opposed to many other's is the science to back up the information he presents. Easy to digest and apply. Thanks Bro. God Bless
Thanks a lot Max, just started doing drop sets this week. Can't describe how much your channel helped me out. Also your editor is top tier lol Thank you!
Hitting true failure safely is always a struggle What I find that helps is just getting in that rest-pause in, where the reps towards the end get harder. Resting for a small 3-5 secs and take a breath then try and punch out those reps Sometimes I surprise myself, so I hope this might help someone out there!
Creatine works! I took it through the summer months and it improved my overall performance in the gym, and my chest and shoulders got big. 💪 I've always had wide shoulders, my father was 6ft. 5" & an athlete, and I inherited his shoulders. I'm self conscious about them, as a woman, but man, the strength gains are amazing! Creatine greatly improved my overall ability to work harder. It feels amazing to be able to do 45lb dumbell bench presses compared to 30lbs just a couple months ago. I tapered off of it now because as a 5ft 11" woman, I already stick out like a sore thumb. 🤣 I can attest to positive muscles gains when using creatine. 💪 🏋🏿♀️
I really love ur videos man... the way u choose ur words to the detailed explanation.. its all what people really need to hear... i am in my 2nd month sincevi started lifting weights i always come back to ur channel for more advices... especially on suplliments and how to build videos 😂😂 thanks a ton man... from Tanzania 🇹🇿 with love ❤️
1:00 This is my exact split. I throw in cable y-raises mainly for my lower traps on days I workout chest and back, but it also works out the middle head of the shoulder. On top of that, I do dips and bench press which get the front shoulder, and rows which get the rear delts.
I have pretty wide shoulders. My problem is that I’m fat, so I’m trying to lose weight. But I could always improve myself, so I’m going to try following this shoulders routine.
I just incorporated one into my routine today. 3 hours of grinding later, and I can feel the short head screaming, along with the usual of literally everything else 😂. Thank you!
American bodybuilder Max Posternak boss,for sure,I must start doing the shoulder exercises without skipping even a single day from now on and did a men's workout in my house this evening!!!:-D
Wo this is a very amazing and superb video bro telling about this topic and about get wider shoulders in 30 days and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
I recently got cast as the male lead in a musical. I'm super excited, but boy howdy I do not have a "hero" body! Here's to hoping I can take myself from flabby man to beefy boy in 90 days 💪💪
I opted this workout routine which you suggested in your old video and I am still like it best and is very effective as you get to hit your body parts twice in a week. 00:52
once i hit failure in side lateral raises i pick up a lighter dumbell and squeeze out another 5 reps , then i pick up a band and and keep my side delts under tension for 10 seconds then rest for 2 minutes then repeat for 3 sets
Small note to this otherwise excellent and informative video; please don't mix the metric system and the imperial system as seen the 5:30 mark in the video. Personally i'm pretty ok with both systems as long as the use of one or the other is consistent. Over all I think that you make great content, and I really appreciate the work you're doing in sharing all this knowledge, so thx!
The great thing about fitness industry and fitness influencers or gym people in general is anything and everything is either completely wrong or golden information for a specific person. Channel seems fine for an absolute novice
please do a VIDEO about BULKING AND CUTTING AT THE SAME TIME, and if its possible? i cant a video on it anywhere. love your videos i go based on what you say! so thank you for all your research and hard work on these videos.
Do a lot of reps with low weight first then do what hes saying. Light weight shit ton of reps will get you a huge pump. Then bang out the 9 reps going heavy. You have a 50/50 ratio of muscle fibers in your shoulders low reps is gonna hit one side of that but not the other. Do fast twitch first then do his routine same day and your results will be a lot better. What he said about protein is almost right he forgot to mention youre not gonna put true size on unless youre upping your protein to 1.25 grams of protein per pound you weigh per day. .7 grams is to hopefully maintain what you have not build anything new. If youre gonna eat carbs eat them after you workout within the first hour for optimal results
Sir i am poor I regularly watch your videos and follow work out plans but i dont have enough money to maintain diet can you please tell us cheap and best diet plan for muscle growth
The problem for most people with calorie Surplus is that they don't know how to not look bloated while packing on the muscle and the fat so I tell people to just be moderate in what you do manipulate everything to your desire you are going to have to manipulate something if you are one of those people who have the strength and you are now strong but you don't look good with it aesthetically you going to have to manipulate your diet
Sadly I’m screwed regardless. My joint pain is my failure limit. As example let’s say I have zero issue hitting rep max at 15lbs dumbbell raises. Bump it up slightly now it hurts 2 reps in. Numbing sharp pain. Drop back down to 15lbs. All day until failure. I can’t do military presses either. I can do them. The next day I can’t use my left arm. Pretty much a dead weight and can’t lift anything with it.
Take a massage to relax your muscles or use some ice. Muscle soreness is common in the starting days but as you progress it will be gone... Just take a good diet, good sleep for muscle repair...
@@KneelB4NoMan seriously holding me back in so many ways, and I’ve tried everything including making everything else around that area stronger for support along with flexibility/Mobility work. Good luck to you.
I do calisthenics workout for 5 to 6 days in a week alternatively for upper and lower body. As a beginner is it advisable for me to workout with this frequency to gain more muscle mass?
Yess! Hitting a single muscle group 2 times a week is good for rapid growth and safe too. Just give 24-48 hours rest to everything. You can follow Push pull leg two times a week...
Do you have videos on AC Joint injuries. I haven't been able to go to the gym for nearly 3 months due to problems with my left shoulder. Saw a Physiotherapist a few days ago and was told it is AC Joint problem. Hurts when I do shoulder presses, chest presses and even home exercises like press ups (lifting any weight up). Not real bad pain but enough for me to have to stop. Apparently really common.
Symmetry and proportion makes for a better physique. It's not all about making everything as big as possible. You can never overdevelop shoulders though.
In all my years in the gym, I've seen maybe three people perform Arnold Presses correctly. Almost always gym-bros with wayyyyyy too much weight. I see 165 lb dudes trying to hoist up 40s, using a two-step move to complete the movement... Then there's the 4-plate-benching beast using 30's exquisitely. Who would you copy?
I only have access to gym 5 days a week *mon through Fri* with sat and sun off... What's the best format to my workout to get the best bang for my buck? Thanks
🏋 FREE DOWNLOAD Wide Shoulder Workout: bit.ly/3eZSLs8
Hope you enjoy the video and experience the benefits of this workout
I like you juicy just as much. I remember your before pictures and hallelujah!! You're just as fine
I have a question if you do kettlebell swings do you need to do push-ups?
Where is the bicep and tricep workout
This is not going to work in 30 days
Hi bro iam from srilanka and i watch your videos, how are you now?
1. 0:48 Hit shoulders at least twice per week
2. 1:27 progressive overload exercises
3. 2:46 make sure you hit true failure
4. 3:48 make sure exercises focus on lateral and posterior heads
5. 5:08 nutrition - 0.7g/lb protein daily
6. 5:50 nutrition - clean calorie surplus with real whole foods
7. 6:48 supplementation with creative
8. 7:44 high rep drop set on last set
8:06 sample shoulder workout plan
why are we listening to a guy with no gains?
@@steveb6718 I've been thinking just that sinds i watch this channel
You sir are a hero, thank you
I always supplement my workouts with creativity!
I would up the protein intake to 1g/lb of bw.
09/26/2022
I have been doing all these in my new programme and the results are amazing. Love my shoulders now, but of course there is always room for improvement.
If you want bigger everything. It’s all about RECOVERY. Train to failure. Rest more than you train and eat a lot sleep a lot. There is no way around that! That’s how your body works. Gaining muscle is a very boring slow process. The gym shouldn’t be an addiction. Sorry to let you all down. There is no short cuts it takes yearsssss and years. If you do it naturally that is. Sorry just truth. I’ve been training 14 years since age 15. I’m massive now but I’m just saying enjoy the journey because you can’t build a body for tomorrow. You are basically going against your body doing something it doesn’t want to do. That’s why it takes so long. Just be patient and don’t be too obsessed over it.
❤❤❤
That's the truth! I call recovery healing because that's what's happening the body must be given time to heal with nourishment and rest in.. building muscle less is more the gym is the trigger the rest is the bang
Creatine increases speed of recovery. Sleep 8-10hrs to recover faster. Saying it’s years is just an excuse for lazy ones.1-3years is more than enough to hit close to potential
Trenbolini has been real quiet after you said no shortcuts
That is literally the truth, there are no shortcuts. You have to grind harder and harder everyday for those gains
One thing I've noticed about this particular platform, opposed to many other's is the science to back up the information he presents. Easy to digest and apply. Thanks Bro. God Bless
Thanks a lot Max, just started doing drop sets this week. Can't describe how much your channel helped me out. Also your editor is top tier lol Thank you!
@Telegram Me @GravityTrans1 Your mom is a male goat, it's also where you get your milk. 🍼
It will be awesome if you have time to explain chest, back, and legs like this.
Hitting true failure safely is always a struggle
What I find that helps is just getting in that rest-pause in, where the reps towards the end get harder. Resting for a small 3-5 secs and take a breath then try and punch out those reps
Sometimes I surprise myself, so I hope this might help someone out there!
That's facts, they're super slept on
Creatine works! I took it through the summer months and it improved my overall performance in the gym, and my chest and shoulders got big. 💪 I've always had wide shoulders, my father was 6ft. 5" & an athlete, and I inherited his shoulders. I'm self conscious about them, as a woman, but man, the strength gains are amazing! Creatine greatly improved my overall ability to work harder. It feels amazing to be able to do 45lb dumbell bench presses compared to 30lbs just a couple months ago. I tapered off of it now because as a 5ft 11" woman, I already stick out like a sore thumb. 🤣 I can attest to positive muscles gains when using creatine. 💪 🏋🏿♀️
This is the first explanation I've seen for how many reps to do per set, why, and when to change it.
You're literally the only guy I'm listening to.. keep the awesome job
I really agree shoulders are one of the most attractive part in a male body. Thanks for these tips for growing our shoulders.
7:44
This tip is amazing, When I added a drop set on my last set, my shoulders grew a ton
I just recently hit the seated dumbbell shoulder press with the 100 pound dumbbells last week 💪
WOW!! That's impressive. Keep up the good work!! 🏅
@@allknowingfreddybear9291 light weight?
I like how a video discussing building big muscular shoulders opens up with Kevin Hart
I really love ur videos man... the way u choose ur words to the detailed explanation.. its all what people really need to hear... i am in my 2nd month sincevi started lifting weights i always come back to ur channel for more advices... especially on suplliments and how to build videos 😂😂 thanks a ton man... from Tanzania 🇹🇿 with love ❤️
Building a body in age 17 without gym and suppliments with study is not a joke
BUT I WILL DO THIS BEFORE MY 18TH BIRTHDAY 💥
Update now that you’re 18?
Update now that you’re 18?
I dont want to attract women, i just wanna be stronger than my dad
😂
😂😂😂😂😂😂😂😂😂😂😂😂
This is terrific. Very practical. Thank you!
I hate missing any video from this guy a.k.a Sergio Ramos i appreciate the work yu put in.
Hard work 💪
Don't talk about it
Be about it
Practice makes permanent. 💪
1:00 This is my exact split. I throw in cable y-raises mainly for my lower traps on days I workout chest and back, but it also works out the middle head of the shoulder. On top of that, I do dips and bench press which get the front shoulder, and rows which get the rear delts.
What do you do for medial and lateral calves? Or lower calves?
I have pretty wide shoulders. My problem is that I’m fat, so I’m trying to lose weight. But I could always improve myself, so I’m going to try following this shoulders routine.
I just incorporated one into my routine today. 3 hours of grinding later, and I can feel the short head screaming, along with the usual of literally everything else 😂. Thank you!
Been doing this for 6months now and i've got so much bigger
American bodybuilder Max Posternak boss,for sure,I must start doing the shoulder exercises without skipping even a single day from now on and did a men's workout in my house this evening!!!:-D
Love drop sets and pause reps...my favorite muscle builders.
I want a broader shoulder to carry the weight of challenges in life.
love this guy's information on point
2 thumbs up my brother thank you!!!!
Coincidentally, or not 1 to 1.6 is a golden ratio, or "divine proportion" that somehow we always find pleasing.
I have a wide shoulder but lack of muscles i need this training
I make a goal of 365 days from skinny to muscular and your channel me a lot. Thank you ❤
Man I never knew that getting big shoulders gives u abs
Thank you buddy from india
i tried the work out it worked really well
Thanks for everything you share with us!
Sir please make a video on supplements before, during and post workout…please mention the timing i. e. when to take….humble request
That split is genius...
This is why shoulders are my favorite muscles to work out
Wo this is a very amazing and superb video bro telling about this topic and about get wider shoulders in 30 days and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
Good job, you deserve to hit the subscribe button
at 2:20 - bad, bad, very bad - behind the head barbell presses - easy to suffer shoulder impingement like that, very painful I should know
I recently got cast as the male lead in a musical. I'm super excited, but boy howdy I do not have a "hero" body! Here's to hoping I can take myself from flabby man to beefy boy in 90 days 💪💪
I opted this workout routine which you suggested in your old video and I am still like it best and is very effective as you get to hit your body parts twice in a week. 00:52
Expert Advice Needed: train shoulders/biceps/triceps together on same day or shoulders/chest/triceps together?
Super video man🔥🔥
Great video thanks for the upload
Going to start it tomorrow ❤
Thanks in a million. Great content.
once i hit failure in side lateral raises i pick up a lighter dumbell and squeeze out another 5 reps , then i pick up a band and and keep my side delts under tension for 10 seconds then rest for 2 minutes then repeat for 3 sets
Great video. Very educational.
So much more informative than other vids I watched. No BS, nice editing. Thanks a lot!
All very good tips! 👌👌
LOVE YOU MAX !
I was expecting a complete muscle work out, what came out is a complete starter guide on how to work out 💪 nice hahaah
Perfect tips brother💯 👌💪🤗
Sheesh my shoulder bigger. Thanks for this video. I do this 30days
have u made a video on height increase
Handstands and handstand pushup and wall bridging plus crufix holds are best.
I'm a female andi like wider shoulders on men and women. I'm smaller naturally so I like to have nice full and lean shoulders.
Love your videos! I always follow your instructions!
Thanks for the tips. Always do scientific with it.
Small note to this otherwise excellent and informative video; please don't mix the metric system and the imperial system as seen the 5:30 mark in the video. Personally i'm pretty ok with both systems as long as the use of one or the other is consistent. Over all I think that you make great content, and I really appreciate the work you're doing in sharing all this knowledge, so thx!
The great thing about fitness industry and fitness influencers or gym people in general is anything and everything is either completely wrong or golden information for a specific person.
Channel seems fine for an absolute novice
please do a VIDEO about BULKING AND CUTTING AT THE SAME TIME, and if its possible? i cant a video on it anywhere. love your videos i go based on what you say! so thank you for all your research and hard work on these videos.
Don't bulid your body for looks it's for our health and every men has to watch his ultimate physic in his life
Max rules the school.
Love your content man!!!
The Adonis Golden Ratio!
Do a lot of reps with low weight first then do what hes saying. Light weight shit ton of reps will get you a huge pump. Then bang out the 9 reps going heavy. You have a 50/50 ratio of muscle fibers in your shoulders low reps is gonna hit one side of that but not the other. Do fast twitch first then do his routine same day and your results will be a lot better. What he said about protein is almost right he forgot to mention youre not gonna put true size on unless youre upping your protein to 1.25 grams of protein per pound you weigh per day. .7 grams is to hopefully maintain what you have not build anything new. If youre gonna eat carbs eat them after you workout within the first hour for optimal results
Thanks for the advice
Thanks for sharing 👍
gonna try it
I just started my bicep+tricep 30 day plan this month ahah, and now shoulders too yay!!
Where can I find the 30 day bi/tri workout?
Sir i am poor I regularly watch your videos and follow work out plans but i dont have enough money to maintain diet can you please tell us cheap and best diet plan for muscle growth
Sir I will try this workout plan . I hope I will get result and when I get will will edit this comment 😁
Very helpful video
The problem for most people with calorie Surplus is that they don't know how to not look bloated while packing on the muscle and the fat so I tell people to just be moderate in what you do manipulate everything to your desire you are going to have to manipulate something if you are one of those people who have the strength and you are now strong but you don't look good with it aesthetically you going to have to manipulate your diet
Sadly I’m screwed regardless. My joint pain is my failure limit. As example let’s say I have zero issue hitting rep max at 15lbs dumbbell raises. Bump it up slightly now it hurts 2 reps in. Numbing sharp pain. Drop back down to 15lbs. All day until failure. I can’t do military presses either. I can do them. The next day I can’t use my left arm. Pretty much a dead weight and can’t lift anything with it.
I Literally feel ur pain, brother. I’m in the same boat here…
Take a massage to relax your muscles or use some ice.
Muscle soreness is common in the starting days but as you progress it will be gone...
Just take a good diet, good sleep for muscle repair...
@@deepakbisht4957 it’s not a muscle soreness. I wish I were that lucky.
@@KneelB4NoMan seriously holding me back in so many ways, and I’ve tried everything including making everything else around that area stronger for support along with flexibility/Mobility work. Good luck to you.
GREAT VID
I do calisthenics workout for 5 to 6 days in a week alternatively for upper and lower body. As a beginner is it advisable for me to workout with this frequency to gain more muscle mass?
Yess!
Hitting a single muscle group 2 times a week is good for rapid growth and safe too. Just give 24-48 hours rest to everything.
You can follow Push pull leg two times a week...
5 days max
Thank you
Thankyou godbless idol 😇🙂 from Philippines ✌️😇🙂
Do you have videos on AC Joint injuries. I haven't been able to go to the gym for nearly 3 months due to problems with my left shoulder. Saw a Physiotherapist a few days ago and was told it is AC Joint problem. Hurts when I do shoulder presses, chest presses and even home exercises like press ups (lifting any weight up). Not real bad pain but enough for me to have to stop.
Apparently really common.
Symmetry and proportion makes for a better physique. It's not all about making everything as big as possible. You can never overdevelop shoulders though.
In all my years in the gym, I've seen maybe three people perform Arnold Presses correctly. Almost always gym-bros with wayyyyyy too much weight. I see 165 lb dudes trying to hoist up 40s, using a two-step move to complete the movement... Then there's the 4-plate-benching beast using 30's exquisitely. Who would you copy?
The golden ratio strikes again!
Nice video, How did you get all of those subscribers? I began a fitness TH-cam channel and I've been on the platform for 1month and I have 169 subs.
Thanks a lot
Please Make Video For Push Pull and Leg Workout please sir 💝💝
my dawg
This will work... everything is true what he says
Good video
I have a harder time hittong the bottom portion of the middle delt but the upper portion might not be a boulder but a decent rock lol
Should i change the exercises i perform for each muscle group?
hi bro , am 105 kg /178cm tall and i wanna loose weight , what kind of exercise will you recommend me ?
We love u gravity ❤❤❤
hello perfect animation so what plug in for animation are you using??
I only have access to gym 5 days a week *mon through Fri* with sat and sun off...
What's the best format to my workout to get the best bang for my buck? Thanks