Educational shoulder workout by the King of the Gym Joshua Lenartowicz


so this is a complete shoulder and trap
workout my workout that I’ve done for many many years and just freely
give to you guys and I hope it helps you guys out what I’m actually doing at
the start which I this is what I don’t normally do but I’ve seen Andrew
Lock Doctor Lock you guys don’t know who he is check out Andrew Lock and he’s just
been explaining some things to me because I’ve been training now 22 years
so I’m extremely proficient in doing my movements you know bilaterally the same
time where it’s unilaterally single arm movement I need to start becoming a bit
more proficient in that and creating some balance in my asymmetry so I’ve
found like after 22 years now one side of my body is not as developed or not as
connected to even the development might look the same I don’t feel it connected
to it when I train so what we’re doing here is just getting a warm-up in this
in the side deltoid and in actually recruiting through the side deltoid
properly a lot of people will think that leaning forwards will hit your rear
delt it’s actually still going to hit your side deltoid but isolating it
completely leaning forwards with your hips out and coming into the movement to
contract your side delts so we’re just doing that to start with before we move
on to the rest of the workout so like anything with bodybuilding it’s time
under tension you want to keep tension on the whole time I don’t wanna have any
pausing or relaxing went out without any of the movements so it’s okay to
contract a bit and squeeze at the top of the move but never letting gravity take
over and just swinging them the movement you seeing it’s tensions constantly on
my the middle of my shoulder it’s like two or three warm-up sets just
12-15 reps just squeezing the muscle getting it warm and then we’re actually to go into some some loading I mean with with training shoulders really you should have a look at yourself have a long hard look at yourself now they have a look at
your physique and see the strengths and weaknesses so you’ve got your your
deltoids and it’s always been broken down in three anterior middle and
posterior deltoids front middle and rear and you can have a look at if you do it
like a rear double bicep pose you can see the shoulder capsule and you can see
it in its full proportions and you can get it if you get a photo of that you’ll
be able to see if the front delt is lacking or the rear delt is lacking or
the dominant the side that might be dominant so what you’d like to do is
always target your weak point first that’s my opinion so if you want really
big side shoulders side delts you’d start with the side raises like we’re
doing here standing side raises machine side raises if your front delts are
lacking you’d start with maybe a front raise or a dumbbell press or a machine
press to recruit through your front delt if it’s rear I mean this is can be
interpreted as two different movements a seated rear raised and a seated side
raise and the difference that I’m gonna explain is this a seated rear raise is when
you’re keeping your elbows rolled forwards and only creating that much of a
movement to recruit through your delts and
if any higher you start to come into your traps
I’ve found with my with my training experience where as the side seated side
raise so leaning still leaning forwards like we’re doing in the warm-up but
you’re actually coming up and out so your wrist elbow and shoulder finish
in the same position and still tension don’t let it drop keep tension on the
way down tension on the way up I find with these
movements are the wider you go the less trap you’ll feel recruiting if you
start shrugging it on the movement traps can become involved and recruited and
it’s like anything like it just it’s a skill set like it is shooting a
basketball the more that you do a movement the more proficient you get at
it and the better recruitment pattern will be and the way I train is this way
as a progressive over later building up in even increments – to one hard set nice bro strong let’s go get him conning
let’s go again come on up high let’s go it’s work again more didn’t tell me
let’s go push again push good up If you’re lucky enough to have a machine
side raise I highly recommend it alternatively well the benefit of doing
a side raise with a bent arm versus a straight arm as it takes away
supraspinatus out of the movement so you can you’ll find that you anyone with
shoulder injuries or issues I’ll find a better recruitment with their arms bent
so you can do it with a dumbbell it’s still a little bit unstable versus
a machine I find this it takes all the pain away if you’ve got any delt issues
and it’s quite simple it’s like you’re trying to recruit anything with deltoid
you really want to be pulling through your elbow not your hand because your hand can come into other other parts of the deltoid or into your into your
back like you want to keep it all on your shoulder by keeping the range of
motion pushing through this elbow and if you’re someone like it this is
where it’s challenging when you’re trading someone it’s completely
individualised and it always depends on someone’s biomechanics and their ability
to connect with the muscle so if you’re someone who can come up to here and feel it in the deltoids and you can come up and even further and feel it in your
deltoids keep going do it all the way I’m someone who if I come any higher
than this my traps just recruiting take over and I don’t feel a connection in my
deltoids but I’ve had other clients and train them though they come all
the way up and they can come all the way with delts being recruited and not traps
being involved so it all depends on how you can connect and the most important
part of muscle growth is your connection with the muscle if no matter what you
have something being teaching from someone else see you really are inspired
by if you’re not connected to the muscle you’re not connecting the way that
they’ve taught you do something else because it’s you know to time enduring
and too much length and too much energy to waste your time you’re not doing what
you you know you want to do the way our trains I always go light very light on
my first step no matter what I just feel like you need to have a strong you know
mind to muscle connection and increase your proprioception your coordination in
that exercise because you could you could be warming other things but then
cold in a particular movement and if you’re cold
stabilising muscles aren’t recruited and connected as well or sequence right so
when you go into the movement your body will recruit in the way it
shouldn’t and that’s when injuries can happen so I always go from really
basically light and then progressed up in even increments till the reach of my
hardest set and that’s my version of progressive overload their deltoids you
want to build up the middle delt that’s what we’re targeting right now and then we’ll go onto front-and-rear rear delts are too big finish them last get up again form incline dumbbell
press for your shoulders so I never do vertical press and it’s just dangerous
on your spine and your joints and especially getting the weight up in the
movement kicking it up just really difficult
puts too much strain on your body and getting in and out of the movement I
always say it’s just as important as the movement itself I mean if you’re getting
in it it’s expelling so much energy just trying to get the weight to starting
position then you’re losing effectively reps in the set you don’t want that to
happen you want how to have someone who can help lift the weight to you or
leverage it up with the least amount of strain as possible and so with the
dumbbell press what I like to do is sit them on my knees and just guide my leg up to my
shoulder who’s that guy just bring your own posters into Dohertys and be like look at me like these working brackets with his
compound big compound lifts you need to make sure that you’re you’re rest and recrewed yeah true it’s good so make sure you can get that maximal set
you know you think you did all these build-up sets to get to these ones right strong let’s go one has to easy to again
hurry up yeah nice let’s go again strong yeah come on strong let’s good push yeah
let’s go push yeah more let’s go come on nice that’s right nice slow monster set Good dismount (laughing) this is for the skinny guy that wants to
show how strong his single arm rows are and he lifts it three inches off the
floor I try and do two exercises for each head of my shoulder front middle
rear and where I started because my feeling my rear needs more development
middle needs more development so I started with middle and I’m going to the
front finishing on rear so we’ve just done a
dumbbell press you can do a barbell press or a machine I definitely
feel like it’s safer what I like to do getting into this is if put his less
pressure on your shoulder joint I don’t want to be starting from this point here
I want to be starting just as I would with the barbell so I put the seat right
down for myself and getting into them into the machine I slide back and drop
my shoulders down and tucking my lats down in the movement like my armpits
into my lats and then what I’d like to do is not have my elbows vertical
directly underneath it what I like to do is look at the angle of the machine
because we’re actually pushing back that way
to protect my joints actually keep my elbow in that same alignment so I’m
actually starting here because you see my body’s back as well as machines back
in my elbows are slightly forward so the leverage is much easier on my…
than causing pain so my elbows start forward so I’m almost like if I were just
you know just for argument’s sake just have it like it would seem like it’s I’m
starting from this point here in front of my body but it’s just a much easier
way to still recruit through my you know anterior deltoid but not have the pain
associated with it and it’s the same time under tension to recruit it properly if you have elbow pain I mean I know it’s a plug for my sponsor about elbow
sleeves swing them around so go check your your elbows and its if you ever used
knee sleeves or knee wraps it’s very similar for that for your elbow does
help you lift more weight I believe as well
protecting your joint a lot a lot of people ask me how to do
this movement so if you think of it like seems strange but like skiing almost
so you’re trying to get you your body in a position sitting back into it
knees slightly bent chest up you’re starting with the dumbbells by your side
you’ll start with the raise so you’re recruiting through your rear delts and
you’ll finish with a row but it’s not a bent row like you’re doing a dumbbell
row you’re finishing with a row so your arms
are only bending rowing that much in the movement so although you’re overloading
and isolating through your delt with the raise your rear deltoid when you do
get to that point there you’re still contracting now this is where you can go
wrong by people continuously rowing and coming into a shrugging movement and
your traps coming into it avoid that even if you need to go out wider to
avoid the traps to come out wider you just need to play around with it like I
said it always depends on the connection with the muscle so if you don’t respond
well here he may respond better here may respond better here but just know you
start with the straight arm and you finish with a row so you’re never
allowing your body your hands to go in front of your shoulder you don’t want to
let the momentum start you want to start with the rear delts and I think that’s the biggest thing
about like trying new movements to create new stimulus that’s what I’m
learning off you as well iron sharpens iron so I’m gonna be
learning stuff and growing and so help each other yeah so come back a bit
more yeah there you go so wrist back finish with the row with your wrist back
yeah it’s almost trying to bring you dumbbell into the back pocket there you
go there you go stretch delt squeeze keep the connection keep it up keep it
on the way down and up from there so never release it okay yeah there you go
down straight yep the training system I use and I get asked about it how to do
it correctly because it’s communicated wrong and I hope I can get a point
across it’s easier to understand it’s an 8-week
system and it’s not pyramiding so it’s not week one twelve reps first set ten
reps second set eight reps third set and and six reps the forth set it’s
like you’re doing everything on the first week is 12 reps every set every
building set and the overload set it’s 12 reps specifically you’re doing that
for two weeks that’s which one and two and then weeks
three and four instead of doing 12 reps on every set you’re doing ten reps so
you’re saving two reps in reserve every single set that you do and you do that for
weeks three and four and then weeks five and six you go to eight reps
every building set every overload set like we’ve done today should be eight
reps and then the last two weeks is six reps every building set and the hard set
is six reps you’re not doing a combination of reps in the one workout
it’s the straight amount of reps the whole time and because you’re doing you
think of it on the eight-week you’re doing six reps
you’re so much stronger and you’ve done all these eight weeks of eight weeks of
connecting to the body with the same exercises in the same sequence for all
the eight reps so in theory you can almost be
twice as strong if you’re doing you know 20 kilos shoulder press for 12 reps
effectively you could be able to do 40 kilos by the six reps(week) so and then the
next time you start that system of 12 again instead of starting at 20 kilos
finishing the hard set at 20 kilos would be 22 and just by constant progress
you’re always progressing up in strength every eight weeks and that’s I believe
it’s really safe way to do progressive overload because confidence comes from
doing and I think one of the biggest issues people have is the fear of the
weight being too heavy and the risk of injury and by doing this system it’s
you’re doing quite light in the first two first two weeks or 12 reps and you
just slowly progressing up week after week until you hit that hard the hardest
weeks which is a weeks eight rep weeks and the six rep weeks you know
yeah that’s I probably confuse it but it’s just do it 8 weeks an 8 week
system 12 reps on the first week every week it’s just you’re dropping a couple
reps I always say they’re really strict (the form) you can go from when I give teachings
it’s you go from strict to loose but never lose to sloppy so you go from the
strict form in every building set and as many reps as you can on your hard
set but then the last couple reps on your harder set you can go a little bit
loose with your form never sloppy though you never want to in this
movement you can go from strict to you know a little bit loose but you never
want to start and like swinging skiing go sloppy yeah but it’s not about
bodybuilding is can be mistaken about with just moving weight overall when
it’s not the body’s our master compensator and it will succeed in
whatever way at wants to get the weight up but you’re specifically trying to target
a particular muscle and stimulate it to growth and if you’re not recruiting in
the muscle you’re not going to stimulate it to grow get it come on
nice come on nah it’s fantastic it’s like two Thai girls walking on your back so rear delts in the reverse pec fly
okay so super nation I think holding a bowl of soup
pronation think a pro basketball player pronated grip here and what
you’re wanting to do is without using your traps to close in you’re going out
wide and hitting your rear delts I don’t go back any further than this point here
I’m actually not coming back because my traps jump into it and I’m not going to too
far inwards because also my rear delts relax so I’m doing like a quite a
small movement when I’m just isolating my rear deltoids what I’d like to do is
this movement just in my rear delts and after I’ve built up and overloaded
I change my grip around and I activate through my traps and that’s when I’m
doing I’m recruiting through my traps and retracting my scapular in the movement doing a shoulder shrug is quite simple
it’s just keeping your body locked completely straight even a
slight bend in your knees to protect your lower back if you want instead of staying completely upright and it’s just really shrugging your shoulders upwards
what I found is I just connect with my body better if I’m leaning slightly
forwards connecting with my traps better and as I shrug then I put a little
bend in my elbow as well I can just come up feel like I can come up with more
range without it affecting my like hurting my neck as long as I keep the
tension on so weird because it should just feel exactly the same
straight than a bend in my arms but I can just connect way more when I can
bend my elbows i’ll give it a crack it’s just for me it’s part of learning
bro yeah for me it’s just a deeper
contraction so that’s my shoulder workout
and these are really basically my go-to exercises I mean a couple of things for
side delts with front delts for rear delts and really for my whole career my
22 years of training I’ve pretty much stuck for the same exercises I’ve just
changed the sequence the order around so sometimes my front delts will be first
or my rear delts will be first based on you know what I need to work on at any
given time but you don’t need to don’t over complicate things I feel like there’s
a huge limiting barrier when you’re trying to do too many things at once and
when you do that nothing ever works so just keep it simple and stick to the
basics and you know even if you do eight weeks of all just 12 reps every exercise
for the whole eight weeks you’re gonna progress over that time and just keep it
simple and just build up slowly even increments never do anything crazy don’t
jump from like we did don’t jump from first set the weight we used to the weight we used in the last set don’t jump don’t make that kind of an incremental jump that’s
just dangerous so keep it safe and don’t rush that’s what everyone has an issue
with they want it now they want it now it’s and I get people in here like I’ll
do anything I’ll do anything to achieve what you’ve achieved you tell me you
tell me what to do or do whatever cardio you want whatever food you want whatever
training you want and I’m like okay well then will you do you know six meals a
day every day yep will you train six days a week every week yeah I’ll do that
and I like to do that for ten years and like I don’t want to do that there’s got
to be a quicker way but it’s like it’s like a slap in my face if there’s a
quicker way I would have damn done it there’s no quick way to this it just
takes time to put muscle on and that you can save time doing the right thing
as opposed to trying to reinvent the wheel and doing a whole bunch of fancy
stuff and doing all these weird little things that have like they really can go
nowhere like you have to think of the foundation and movements if the
foundation of the movement the setup only allows you to lift a certain amount
of weight then it’s not going to be long until you max out that exercise or you
get injured because your body’s unstable in the movement like you need to just
stick to the basics and those are the ones you can build upon time after time
after time so hope that helps