Bodybuilding Simplified: Shoulders
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- เผยแพร่เมื่อ 29 ก.ย. 2024
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Another episode of Bodybuilding Simplified is here! This time we will be learning about the shoulders! I will tell you exactly which types of exercises and which types of movement patterns you should do. For the shoulders, the main 3 types of exercises that you need to do, are the main press, (overhead press), and then 2 isolation exercises, one for the rear and one for the lateral head of the shoulder. These are the overhead pressing exercises that i recommend: barbell overhead press, dumbbell overhead press, machine overhead press. And if you cant do any of these exercises for some reason, you can try the pike pushup, or wall supported handstand pushup. And here are the isolation exercises for the lateral head of the shoulder that i recommend: lateral raise, leaning lateral raise, both dumbbell and cable variations are good. And here are the isolation exercises for the rear head of the shoulder: rear delt fly, facepull, reverse pec deck. We will also go over why training front delts is most likely something that you dont need to worry about. We will also go over the number of workouts per week, number of sets per week, and all the rep ranges like 5-8, 8-12, 12-15, 20-25/30. I will also teach you how to instantly get stronger on the overhead press, by pushing your head through the "window".
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can you do a video on lowering myostatin by training twice a day since myostatin drops the most after 8 hours based on this study, also the link is pubmed.ncbi.nlm.nih.gov/17823296/
you should review Lu raises
iff u do more your back shoulder you will have better posture
Bro for lateral rises if we fo 25 repa we should do it fast or slow ??
why should you do such a high rep range for lateral and rear delt?
bro u are the GOAT, keep these videos coming man you have no idea how much I appreciate these videos as a newbie, I went from following 10 gym social media people to just you
You can watch Dr. Mike or Jeff Nipard too
@@filoue2583overrated nerds. watch bald omni man, natural hyper trophy and GVS
Come on bro, you got this
BRO I SWEAR IM FEELING SO BAD THAT I HADNT FIND OUT THERE IS A CHANNEL LIKE THIS LOVE YOU FROM TURKEY MAN
Thank you so much ❤
I love you, not in a weird but I just love you for making these videos bro thank you
Hey trainer what would be the ideal number of days on a week for me to go to the gym?
if ur a beginner 3 or 4 days are enough, but if you really love the gym 5 or 6 days would be a problem, but be carefull not to get an injury
@@fouad_184 thx bro,ive been training for 1 year and 6 months,but for a long time i did the push pull legs 2 times,so 6 days and i didnt see that much results,would you still recommend me 4 days?the training split the bro in the vids pass is too big i feel
Babe wake up new trainer winny guide just dropped
1:38 bro just used my pic without asking
0:00 introduction
0:08 three types of shoulder exercises
0:23 overhead press exercises
0:47 lateral head isolation (lateral raise)
1:05 read head isolation
1:18 what about front delts?
2:13 Training frequency (2 workouts/week)
2:48 Training volume (15-21 sets/week)
3:36 Main exercise rep range (5-12 reps)
4:15 Isolation exercises rep range (15-20/25 reps)
thanks bro 💪
Secret tip. Elbows elbows
my friend thought i was wierd for writing this down. he understood after i said the russian man will show me the way
You know it's a good week for my muscles when winny uploads❤
Same, correct it
@@abouelmo7878 oops
@@WaterEnjoyer23 sorry
The best bodybuilding content I've ever seen. After watching many videos that talk about "the best exercises according to scientists" or "the best training program based on science." I realized that trainer Winny is the kind of person who knows what he's talking about and doesn't fill people's heads with unnecessary information. Everything is very simple and clear. Thank you Winny for your videos.
Check out John Meadows his content, similiar approach
Likewise
I would add this information: There is a saying that "people train their deltoids rotator cuffs only after the injury" and ever since i heard that i have been doing one light set using small weights as a warmup and two after the workout pushing the amount of reps to their limit (15-20/set) to avoid an injury that usually requires a operation + time for recovery so start doing these small things like stretching before its already too late to gain results from this small change in the routine.
I agree with him! I injured my deltoid rotator cuff and was unable to train for a year and three months. Now I warm up a bit all the time since I got my lesson.
Always loved the vids and convenient timing as I just started focusing them a bit more so thanks 😂
0:52 Isn't that leaning the wrong way? Almost no load on the delts...
It puts less load on the shoulder.Yes.But you get more range of motion.
I love this channel, I’m starting my fitness journey quite late 29, and I’m at the research stage this channel is a blessing with the no bs approach
It’s never too later brother
Do Legs next comrade
3:11 don’t point me like that. I ll scared. . I will do what u said.
My posture is still bad despite working out, shoulders rolled forward and back not straight. Any specific exercises for that?
Train your rear delts and lower Traps, should help
Try training the rear delts more or just be more aware of your posture
You won’t fix bad posture by only working out. You’ll have to make a point to be conscious about it and fix it when you feel yourself slouching
I aint never had an issue after good old fashion set of deadlifts.
...thatll straighten you the fuck up.
first like🙋🏻 love your videos brother❤ beginner gym guy here, you've imparted immense knowledge that has helped me alot, keep up the good work
Is it okay to not train front delt?
Been here since 1k subs, honestly insane how fast youv'e grown!
Oh yeah, i remember you! Thank you for being here! ❤️
Real one
Hey trainer winny, I had one problem with the dumbell press movements for chest and shoulders. As I try to press more weight my wrists hurt, and that limits me from handling more weight. Also during lat pulldown, I use the grip where my thumb is over the bar, my forearms give up before my back, please share any solution. Anybody ?
Either buy equipment or do isolation work to improve the weakness. For isolation do some sort of wrist flexion movement or buy a gripper for forearms and try find a wrist strengthing isolation exercise bc i cant think of any. And for equipment buy straps for lat pulldowns which removes forearms as a limiting factor and buy wrist wraps for pressing movements to add stability and stop pain.
@@oniawaits Some folks told me I should do more forearm exercises to fix this, because I personally don't do forearms really as they look good on me. Like can it be related to less forearm exercise
I had this issue.
The guy above 👆tells you everything you need to know.
@@Gigachu. regardless of hypertrophy/ aesthetics they would still be beneficial to stop injury probably leading to more hypertrophy. As you won't be injured during training.
I’ve discovered this channel a few weeks ago and I have no regrets
pepe
I Agree 000 regrets
You have single handedly made starting my fitness journey so much more approachable and I have gotten so much out of your content. Thanks for what you do.
What a journey you’re about to embark on brother, you’ll smash it
The chicken head lol
Seated dumbbell shoulder press instead of standing OHP is ok ?
Should be, takes legs out of mix because you’re seated. Means you don’t have to focus on balancing therefore increased stability and potentially higher mind muscle connection on shoulders. If you’re focused on growing shoulder muscles with OHP then sure it should be ok, if your focus is something more along the lines of “functional” lifting then maybe standing OHP would be better for you overall
if one of your goals in the increase in push ups in a set to impress people, you should definitely train the front delts
Between this channel and renaissance periodization I got my gym questions covered. Thanks man!
+1 waiting for Dr Mike commentary on Winny
nice vid bro
What I found out when it comes to shoulders:
Don't just mindlessly spam lateral and rear delt raises. Slowly Progress them in weight, reps and volume just as you do with compound exercises.
Thanks bro, very helpful. I was using too heavy of a weight for my lateral raises. Now i can feel the burn in my shoulders doing 15-20. Thanks very much.
Thank you for these videos man. If it weren't for you I would quit lifting after the 1st month or so
Hey bro I have watching you since you had like 10k subs, glad to see you have more subs now❤
Bro, I'd like to get into calisthenics. Please do a video on it. You're my favourite gym channel.
So winny I know you’re against science based lifters but what do you think of dr mike israetel? Just curious cuz I think he takes science based to the best level and you both give a lot of the same advice
I would like to know too
He is one of the best on yt, listen him
Im new sir, looking forward to core(do people focus on these?), legs and other you can give us
I absolutely love this series. Thank you so much! Please make a video on legs.
do shoulder benefits with more rep ranges? anyone can explain to me please?
Bro I love your videos, I started to follow the PPL training routine in your videos and in 2 months I’ve seen progress that I’ve never had. Many thanks! Regarding the posture, I seem to have a problem. Office works made me had a pretty bad posture. Can you do an entire video regarding this?
Dead hangs help with posture
great! love shoulders, but been having some really bad nerve pain in my wrist when i OHP, dumbbell or barbell. at the bottom of the movement before i start a new push.
y’all think should i switch to a new movement or just take it slow/work on form?
I stopped training my front delts and prioritized on my side and rear delts. I've never looked better. Sorry for my English.
Good on you, man 👍🏾 and your English seems decent
@@verloaded2564 what about you bro? How do you train your shoulders?
@elvismora7378 I've just started going to the gym, so I'm still only doing the Pike Pushup and wall handstand. I would like to get strong on standing OHP and lateral raises once I learn the form.
Side delts >>>
I'm doing a physical work but I'm skinny, so I decided to train my shoulders without having anticipated the fatigue of the work, I injured my shoulders 😢
You’ll come back stronger bro💪
could you do videos on how to properly recover from injuries/joint pain?
Can't tell from the picture - does dumbbell OHP work fine seated, or standing only?
Awesome! I have been focusing on shoulders for this cycle so I can start to look bigger like Winny!
Great video, I want to share it with a friend but I disagree with the part about breathing out on the way up. I think you should hold your breath and breathe out at the top so you can lift more weight.
Yes, thats what im trying to imply in the video, sorry if it sounded a little bit confusing.
I think his first language isn't English so he sounds confusing to you, but you do get the point man.
Wrong. Breath out. The air in your lungs builds more pressure, but you should first be healthy by not passing out trying to lift too much weight over your head...
But you do you 🤙
Every like this comment gets I will do 1️⃣ push-up
My front delts are more developed than my lateral and rear, thats why I stopped doing them twice a week. I only do them if I feel like it. Is this optimal??
So one overhead press, one lateral and one rear isolation exercises are enough for the workout?
Yes and Trainer Winny also mentioned that other pressing movements like the benchpress already involve parts of your shoulders, so you don’t need to do extra work.
If you are doing bro spilt then you can do 2-2 exercise of all..
If you follow push pull leg, full body workout, upper lower.. Or any other routine which include multi muscle groups in a day..
Then 1-1 exercise is enough..
Question: when you say 15 to 20 sets per week and two workouts that means an equal number of sets per workout? So if I do 20 sets per week that’s 10 per workout?
But what if do some cable lifting focusing on shoulders if not the overhead
from the accent you know this guy knows what he's talking about
I know I'm kind of late but are we going to do high weight with this many reps?
Is it okay if i do two Schoulder press Variation for the side Delts and one Isolation Variation for the side delts?
Please winny!!! please help calrify DOMS and how to get over it quicker, and when to know when to start working out again after!
When you are recovered you can train. When not, for example: you've trained triceps and next day shoulders, you gonna feel weaker with pressing if your triceps didn't recover
you helped me alot for progress in the gym. thanks trainer winny
So true
You don't want to exhale during the concentric part of the press
I really think ur point on lateral raise is pretty wrong as our anatomy and the literal gravity if we lean outside we are taking stress off the lateral head but if we lean inside with a support of a bench or a wall we will put tension on the lateral head even while holding the dumbbell and also the beer bottle method also helps to activate them heads
Is there a way to work ur rear delts without any equipments?
1:35 as the rear delt gets stimulated with all back rowing 😊
LESSGO WINNY FOR THE WIN
Hey trainer winny could you make a video on undulating rep ranges
Dropped this while hitting shoulders with my bro.
no views man💪💪💪
Hey winny 2 things, why should you do 15-20 reps on the isolation exercises and not just 8-12? And if I wanted to do 8-12 instead of 15-20 could I? And I actually think you should isolate your rear delt when training back not shoulders because they already work when you train your back. Thank you for the video
coward
can a beginner follow this?
You lie show us ur real muscles
Since I've seen this kind of videos, I've been wondering: How do I make space for all the workouts mentioned for each body part? This one mentions 2 workouts per week as well as the biceps one, but I don't know where to put it. These is my workout (5 days):
Chest+Tricep
Back+bicep
Shoulders+abs
Legs
Cardio
For example, Idk where to put another bicep workout here since back and bicep complements well, and I also didn't know where to put shoulder and abs excercises so I decided to put them together even if they do not complement, but the question remains: Where do I put another shoulder workout if I can't train for 6 days since my weekend is full of things to do and I have 2 hrs max per day since I have to do school stuff. Can someone please help me? I have been struggling while seeing these videos since it's so hard to keep the pace, but at the same time I have been going for 1 year to the gym and while I like how I look, I still don't have that muscular vtape looking and I'm also not close to it, and considering I'm 16 years old I think it was supposed to be easier.
No. You plan is good, train once a week but just add sets. They say 2 times a week and they separate sets, so for example it is 2x 8 sets.
Just do on one training for example:
Chest 12-15 sets and biceps 10-12 but go hard.
I'm doing like this and one training shoul be around 90 minutes
Newly subbed love your style on these videos! Can’t wait to see the arms and leg edition of these thank you!
My left front delt is bigger than my right. Soooooo.... Some help is appreciated.
Do some single arm shoulder exercises brother
Criminal being this early...
I literally have shoulders to do today
Hey man, I know you preach the OHP a lot throughout the video, but do you think it’s needed if I’m already doing 6 sets worth of incline movements on chest days? I assumed I didn’t need to tax my front delts anymore but I’m just seeking clarification.
You could do a machine overhead press with the wide grip. This targets mostly the side delts and less of the front delt than when using the front grips
Hey man please do one for growing forearms as I am struggling to grow them thanks legend whinny ❤️ 🔥
He has?
Rewatching this video😅
If 15-21 Sets Per Week, What Is The Set Ratio For All 3 Muscle Groups And Do I Train With A Specific Reps In Reserve Or Or Complete Failure And If There Is A Specific Reps In Reserve Number What Is It?
Hey bro, is doing shoulders once in a week good? or I should really add a 2nd day? Because I usually completely focus on my shoulders on that day.
Twice a week would be optimal for growth brother
plz tell how to recover from shoulder injury
time heals it
I would be careful thinking about the amount of times you can train something per week. Something like the hamstrings, for example, take VERY long to recover. If you train them hard enough, you can really only do them once per week, if you think like that. But another way to think about it is once every 4 days, so you dont think "well, now i've gotta wait till next monday".
This goes for your entire program. You dont need to fit everything into a week. You can also fit them into 9 days.
Do you do weightlifting? As in, clean and jerk and stuff. I know they're not about bodybuilding but supossedly they make you more athletic or explosive, if that makes sense.
man we shouls have youtube invested money. invested in winny at 20k. now we at 308k. 15x. winny will be at 10 million soon
So one thing that isn't talked about here is the upright row, or indeed rows in general. A lot of upper back-focusswd rowing should develop rear and side delts to some extent.
I am not saying not to isolate, though I think with sufficient horizontal pulling resr delt isolation could be fairly redundant. Upright rows are pretty good at hitting the side delts.
Of course there are also BTN presses, quite fashionable rn I'd say. I honestly don't think most ppl should do them but they out there.
A lot of ppl don't really like lateral raises, and I do think in all honesty that the two armed-version is not a particularly natural feeling movement. But then doing them 1 arm at a time is pretty time consuming. Consequently I think they are often better done on leg days, as part of supersets....a nice one-armed lateral raise feels like nothing between sets of hack squats.
One other thing. Yes I know what channel I am on, but the delt is actually split into 5. Partly for this reason, and also because of avoiding overuse, I do like, for example, to do some hybrid lateral/front raises. I think, in older lifters especially, spamming lateral raises can be problematic and for all these readons rotating variations is quite important in the longer-term.
Hey Winny, I know this is out of context. But I'm starting my cutting journey. And with that, I changed my breakfast to Oeatmeal. Is oatmeal good for cutting?
Does overheadpress not bias the front delts? Because I have a bit of a hunch problem, mainly due to my length. I am trying to grow my rear delts in hopes of fixing it but i am afraid that doing a lot of overhead pressing will make it worse due to the front delts strenghtening a lot. Does anyone have any advice for me?
Thanks for the video Trainer! If you could make a video about skinny-fat I would appreciate it! Much love!
Yo Winny, I remember you telling the the “Push-Pull-Legs” split, we should do rear head flies in a Pull day, that’s still correct yeah?
I cannot describe how incredibly based you are for making these videos.
Winny can you make video about stretching simplified?
would replacing Shoulder Overhead Press with more Lateral Raises and Rear Delt Flies be as effective?
Unrelated question: Is 8 exercises total for a upper body workout too much? I have 6 right now but want to add the other 2 from this video that I don’t have into my routine
brother just curious, if you think there is no need to train the front delt then why include should press ? they primarily work the front delt ?
There’s no need to directly work the front felt as pressing movements work them enough already brother
I have a question, maybe someone here can answer: can I skip rear delt isolations if I do bent over barbell rows? The anatomy graphs I've seen show that bent over rows also target rear delta, but I'm a little sus
Another week, another Winny W 😎
Please make a video on using machines and free weights. Im stuck using machines too scared to move to free weights other than bench press.
So can I do isolation exercises the same day I do overhead presses or should I keep those separate
Yes you can do both on the same day
you sound like Anatoly☠️
Great content,+1
I am struggling with lateral raise isolation. I would like you to give more tips on that.
Hello, can i do like monday in end of the workout rear delt exercise and then second deay again on the end of workout lateral head execrise and then in some day of week full shouders? i dont mension overhead press bcs i have it overdevelopt