Overview
John Meadows outlines an ultra high-rep shoulder workout, sharing exercises, rep schemes, and practical advice on frequency and programming for muscle growth and joint safety.
Introduction to High-Rep Shoulder Training
- High-rep shoulder training was introduced by Nick Bowman and proved effective for noticeable shoulder development.
- The style focuses on using heavier weights for high reps with unique range of motion tactics.
- This workout is specifically helpful for individuals with lagging shoulders.
Exercise 1: Partial Side Laterals
- Perform three sets of 30 reps, targeting the bottom third of the range of motion with heavier weights.
- Maintain slow, controlled form and limit rest to 90 seconds between sets.
- The exercise is designed to expose shoulders to heavy loads and high repetitions, which they typically do not experience together.
Exercise 2: Rear Delt Laterals
- Complete three sets of 30 reps, aiming for textbook form and switching to partials when form breaks down.
- Take two-minute breaks between sets to allow brief recovery.
- Most people underestimate the difficulty; high reps will induce a strong burn in the rear delts.
Exercise 3: Press and Full Range Side Lateral Combination
- Perform 20 overhead presses followed by 10 full range side laterals, for three total sets (another three by thirty).
- Use a pressing movement with elbows slightly forward for shoulder safety.
- Avoid risky press variations (e.g., behind-the-neck); this pressing method is deemed safer based on personal and industry experience.
Programming and Frequency Advice
- High-rep workouts reduce joint strain while achieving muscle fiber activation if performed close to failure.
- It is difficult and impractical to train to high-rep failure daily due to pain and central nervous system fatigue.
- Suggested frequencies: every 2–3 weeks, or four weeks in a row if done weekly, before cycling to a different approach.
- Research supports that CNS fatigue is more likely from high-rep failure than from heavy weights alone.
Recommendations / Advice
- Only perform this high-rep protocol close to failure periodically, not consistently.
- Monitor personal pain tolerance and recovery to adjust workout frequency.
- Use lighter weights but focus on reaching near-failure in each set for optimal muscle activation and growth.