all right hi everybody john meadows here hopefully you watched the last chest workout we did with brett and chris now we're going to do an ultra high rep shoulder workout i'm not making this up i swear this is one of the things i did in my 20s i had a guy that used to work with me his name was nick bowman and he put me on these uh really high rep shoulder exercises and when i actually did them it sounded a little weird to me at first but when i actually did them it was amazing my shoulders blew up so this stuff's going to seem a little different the rep schemes are going to seem different now chris has done this stuff before because we've worked together for so long so it's not going to surprise him but i think this stuff you're going to you're going to maybe scratch your head and go man that's a little bit odd but try it just trust me try it you're going to like this it's going to just blow your shoulders up so anyways man let's get started that's one of the best things he ever taught me that hamstring growth high risk on shoulders my shoulders used to be terrible yeah so this is a unique style but um it works so those of you who have lagging shoulders there you go so the first thing we're going to do is a partial side lateral those of you who've followed the channel you've seen us do these the the goal is to get a heavier weight but you're not coming all the way up with it you're just working the bottom third of the range of motion but we're doing high reps we're doing 30s so today we're going to do three sets of 30. honestly i'm taking a little bit easy on you we there were days we did three sets of 60 on this but let's do three sets of 30. now you're only going to take a 90 second break so this is going to sting the idea is to really work some heavy weight at the bottom of the range of motion and for high reps so your shoulders don't really get that they don't get heavy weight in high reps so this is a way to do that with a little bit different range of motion so kick off with three sets of 30 the bottom third of the range of motion slow controlled form and 90 second breaks so that's all you have to do to get started this is exercise number one next up rear delts and lots and lots of reps i do not think rear delts are a stubborn body part for most people although most people lack their delts i think it's just a lack of effort and a lot of people go well i get them from my rows everybody i don't say everybody most people i put rear delts on they got it from high reps believe it or not i don't care about the muscle fiber makeup don't give me a song and dance about how only rows work your rear delts rear laterals don't they do they work and they work very well so sets of 30 on this now you're going to see chris use textbook form but what i want you guys to remember is once your form starts breaking down just do a partial range of motion just swing so don't you know get ugly with your form just cut down your range of motion it's still going to absolutely smoke your rear delts again we're going to keep the reps up three sets of 30 here and this time we're going to take two minutes between sets okay so three sets of 30. again key point is once you feel your form going do partials now you may overestimate a lot of people overestimate how much weight they should do on these it's actually you're not going to be able to go nearly as heavy because once you get up to that 15 20 rep mark you're gonna know exactly what i mean you're going to mess with me and you go oh my god i had no idea those were burn so bad okay on your last exercise we're actually going to do a combination here we're going to do a press and then we're going to do a side lateral with a full range of motion now i'm not a big believer in presses i don't do a lot of presses but i thought number one you guys would think this is pretty cool this is a power squat machine but these feel great i'm okay with presses as long as you have your elbows out in front of you to a degree and they're not straight out to the side like behind the neck press to me i've just seen too many shoulders blown out through the ears too many shoulder surgeries i know how my shoulders feel when i do them it's just too high risk versus reward to me it's a lot of risk very little reward but again if you've got your elbows out in front of you a little bit like on this exercise i feel like your shoulders are pretty well protected i've never had an issue personally even as old as i am at 49 years old i've never had an issue with shoulders on a press like this so what we're going to do in our high rep theme is we're going to do 20 overhead presses and then you're going to go to the side lateral and you're going to do 10 reps with the full range of motion and we're doing three sets here so basically it's another three by thirty and that's how we're gonna wrap up the day so burn those babies up okay that wraps it up but there's something i wanted to mention on this so in several videos i've talked about the impracticality of doing high reps all the time i do feel that that's something i should mention here so the benefit of higher reps is that you can use less strain on the joints and you can still get full activation out of your muscle fibers as long as you're close to failure so the amount of force you're applying is what determines the amount of activation so if you're pressing real fast you get high activation although not not necessarily a lot of tension if it's super lightweight or a heavy weight requires you to produce a lot of force that requires so that it results in a lot of activation so we're going a little lighter in weight but you have to get full activation and exhausting muscle fibers you have to go close to failure when you use lighter weights now that's very difficult to do day after day after day after day so we're doing sets of 30 here and realistically the sets of 30 should all be close to failure that's a lot of pain and suffering it's going to be tempting to just stop before you're even close to failure because it burns so bad that's the challenge of high reps so what you may want to do with this type of workout is you may want to do it every two weeks maybe you do it every three weeks um or if you do if you choose to do to do it every week which is what i did you may want to only do this for like four weeks straight and then pull back when your wraps do something different so i do want to mention that from a programming standpoint the intelligent way to use high reps it's just not practical to do high reps of failure all the time i just don't think most people's pain tolerance can can go through with it and actually central nervous system fatigue cns fatigue is actually more of a result of higher reps of failure than it is heavier weight believe it or not i think in the industry we've had that backwards for many years but now beardsley chris beardsley and schoenfeld and all the really the great researchers in our field are all pretty much in agreement that this type of training is actually what causes cns fatigue more so than just the heavy weight so anyways just a couple more thoughts to help you with your training and how to program i hope you enjoyed the video and we thank you for all your support and we'll see you next time