Kris Gethin's High-Volume Shoulder Builder
Kris Gethin's High-Volume Shoulder Builder
If
shoulder growth is your problem, Kris Gethin has the solution. Turn up
both your training volume and frequency with his personal delt-growth
masterplan!
My delts were formerly a weakness, and it took me a long time to
figure out why. Of course, I wasn't alone in this quandary. Plenty of
people have been in the same spot, and they often respond by going
whole-hog with overhead presses. They press more weight, more often, and
think that will solve everything.
When I got serious about presses, however, I honestly didn't feel I
got any benefit from them. I started beating the shit out of my elbows,
and I just wasn't feeling the mind-muscle connection. Sound familiar?
So I changed up my routine and stopped trying to follow the
supposedly "normal" way of doing things. Over the past year, I've maybe
done presses once every six weeks. And here's the thing: My delts have
actually improved! It's certainly given my elbows a rest, too.
My new approach isn't easy, though. If you know me at all, that won't
come as a surprise. I've put some of my friends, including Steve Cook,
through this routine, and they agreed that it was as hard as anything
they'd done. I'm sure you will, too.
Train Delts Like You Mean It
About 18 months ago, I decided to prioritize training my delts and
biceps—they were a weakness that needed extra work. It's a good idea to
limit this approach to no more than one or two muscle groups at a time,
and this routine is perfect to help you transform weakness into a
weapon—so long as you approach it right.
This routine is perfect to help you transform weakness into a weapon—so long as you approach it right.
To get the most out of this routine, I recommend training shoulders
first after a rest day. I'll also usually train my most important groups
every five days while still following a seven-day split, which means
they get hit a bit more frequently than other body parts.
I wouldn't train delts the day after back or legs, which are
workouts that typically exhaust me. You want to have as full a tank as
possible for this routine.
Another thing I do with weaker body parts is make sure my total
calories are substantially more than I'm burning. Not only do I bump up
my calories when emphasizing growth to ensure I'm not leaving any stone
unturned, I take supplements that support growth and strength gains.
Harness a Different Type of Intensity
I've tried the Dorian Yates-style very-heavy HIT approach in the
past, and it worked. But along the way, I gained more injuries than I
could justify. Those injuries forced me into going with high reps.
Interestingly, I discovered I had a much better response to high
volume than extremely heavy weight, so I steered my training in that
direction. I found that increasing my training intensity through lower
rest periods and higher volume really boosted sarcoplasmic hypertrophy. I
may not have been putting up as much weight with this approach, but it
was effective in developing that fuller, rounder look.
But make no mistake—this doesn't feel any less intense than heavier
training. I can't pick my nose after this routine. I'm always seeking
that failure point. Every single working set is about failure, without a
doubt. I never save myself for some other set. I know that total
failure is going to help me achieve success.
Currently, my shoulder routine goes head by head from rear to front
to middle, with a giant-set finisher that polishes off all three. Here's
the routine, plus specific tips on how to make it work for you.
Kris Gethin's High-Volume Shoulder Blast
Superset
1
Incline bench bent-over lateral raise
4 sets of 15 reps
Bent-over lateral raise
4 sets of 15 reps, rest 90 sec. (shown seated but should be done in the standing bent-over position)
Superset
2
Incline bench dumbbell front raise
3 sets of 15 reps
Standing Front Dumbbell Raise
3 sets of 15 reps, rest 90 sec.
Superset
3
Seated dumbbell Lateral Raise
3 sets of 15 reps
Standing dumbbell lateral Raise
3 sets of 15 reps, rest 90 sec.
Giant set
4
Standing Dumbbell Horizontal Press*
2 sets of 20 reps *The movement pattern is the same as shown here, but the cable works the chest; with dumbbells the focus is on the delts.
Standing dumbbell lateral Raise
2 sets of 20 reps Standing Dumbbell Horizontal Press*
2 sets of 20 reps *The movement pattern is the same as shown here, but the cable works the chest; with dumbbells the focus is on the delts. Standing dumbbell front raise
2 sets of 20 reps, rest 90 sec.
Rear Delts Get the Mind-Muscle Connection
I start my rear-delt work face-down on an incline bench. I've found
that when I relax my index and middle fingers so that all the weight is
placed on my outside fingers, I better isolate the rear delts. This may
seem trivial, but it's helped me establish a mind-muscle link that
didn't exist before.
I do 8-10 reps with my palms facing behind me, index and middle
fingers relaxed, allowing the weight to fall to the outside of my hands.
Once I can't do any more of those, I turn my palms so they're facing
each other, which provides additional assistance from my traps and
rhomboids.
This gives me extra strength, so I'll do that for the remainder of my
reps, then get off the bench and do the same movement in the bent-over
position with the exact same weight in the exact same fashion: palms
facing the rear at first, then facing each other for a total of 15 reps.
If you have a training partner, have him or her tap your rear delts
to help intensify your mind-muscle connection. It's hard to feel the
rear delts, but by starting on a bench, you can better isolate them.
When you're just starting out, it's easy to bring in your traps and
other larger muscle groups that can take over the movement.
Front Delts Together, Then Alternating
Just as when I train rear delts, I perform my first front-delt
exercise in a strict manner, and then I loosen up the form so I can
cheat a little more and bring in some assisting muscles. All of the
supersetted exercises follow that same principle.
I hit my first 15 reps of dumbbell front raises seated on an incline
bench. I perform as many reps as I can with both arms (bilaterally), and
then switch to unilateral reps as I fatigue. When I stand up, I do
another 15 reps, first bilaterally and then unilaterally. Here, I'm no
longer focusing on the stretch; instead, I'm more focused on the
contraction at the top.
Sometimes I'll do both of these movements with a barbell, but I
usually prefer dumbbells. When I use dumbbells, I perform the first 8
reps strictly, using both arms simultaneously. When I can't do any more,
I start to alternate sides and use a bit of controlled cheating.
Middle Delts Pick the Right Weight
One upon a time, I thought I only needed big weights and lateral
raises to build solid delts. I needed width, so I did lots of heavy side
raises to give me those caps. But what I found after many years of
heavy training was that I was pulling with my upper traps on lateral
raises because I was thinking, "Go up, go up, go up!"
Seated lateral raise
In other words, I was making a secondary mover—the upper traps— into a
prime mover by elevating my clavicles as I did side raises. So my traps
were growing, and they looked good. I was happy with that progression, but I wasn't happy with the delt progression.
The lesson for you? Choose a moderate weight here. Of course, you should still struggle to reach 15 reps.
The Giant-Set Finisher
My shoulder routine ends with a giant set starring a unique move that
my friend Nick Holt calls the "chicken row." It's basically a very
light dumbbell chest press that you perform standing up. You'll perform
2 sets of this movement, then 2 sets of lateral raises, 2 more sets of
chicken rows, and a final agonizing set of front raises.
I'll use weights as light as 5 pounds here, so don't expect to be
able to push anything too impressive. This is about wringing the last
little bit of energy out of your muscles, and no matter what weight you
choose, it'll do it.
How to Make My Routine Your Routine
Learn how to do this routine and see if it works for you. After that,
I invite you to customize it. Discovering new ways to do exercises
simply comes with experience. For instance, I also love performing front
raises with a plate instead of a dumbbell, and I can even do an entire
shoulder workout with just plates.
However, when you make big changes, stick with them for at least
three months to see if they work for you. When you make wholesale
changes to your training frequently, it's hard to pinpoint exactly
what's working. You'll never know for sure if you keep swapping things
around all the time. Ask yourself, "Did I get a better pump? Did I get a
better mind-muscle connection? Did I see more development Am I getting
stronger?" If the answer is "no" over time, then go on to something
else.
To gauge my progress, I check my photos. I don't measure any body
parts; I know mainly by looking in the mirror. I also know by the
mind-muscle connection: If I ain't feeling it, it's not working.
