Overview
John Meadows shares his personal approach to building "capped delts"—the rounded look of the shoulder’s side—by highlighting three key exercises that specifically target the side deltoids for both competitors and general fitness enthusiasts.
Importance of Capped Delts
- Capped delts enhance shoulder width and overall visual aesthetics.
- Particularly important for physique competitors but desirable for anyone seeking a broader shoulder appearance.
Exercise 1: Partial Side Laterals
- Perform partial side laterals with heavier weights for increased intensity.
- Use a neutral grip and a slight elbow bend, moving arms straight out to the side.
- Focus on higher reps, recommending three sets of 20.
- This exercise primarily targets the side delt with heavy loads and high repetitions.
Exercise 2: Inclined Raises (10 o'clock / 2 o'clock)
- Use an inclined bench to perform lateral raises angled between front and side.
- Focus on a strong side delt contraction at the top of each rep.
- Lower the reps to about 12–15 for three sets.
- Emphasize mind-muscle connection by flexing the side delt at the peak.
Exercise 3: Cable Side Laterals (Pulling Up and Back)
- Use a cable to perform side laterals, pulling up and slightly back across the body for maximum contraction.
- Finish each rep with a deliberate flex of the side delt.
- Perform three sets of 8–10 reps.
- This variation offers a better side delt contraction than traditional form.
Recommended Training Frequency and Program
- Complete three sets of each exercise (total nine sets) per session.
- Train this routine two times per week or, for a four-to-six week period, up to three times weekly for accelerated progress.
Pressing Movements Clarification
- Pressing exercises mostly target the front delts, not the side or rear delts.
- The three highlighted exercises are preferred over pressing for developing side delt "caps."
Additional Guidance
- Meadows stresses these are the methods he would actually use if aiming for optimal results.
- Encourages viewers to try the routine and provide feedback or ask questions in the comments.