all right hi everybody john meadows here and i wanted to do a video today on how to get capped belts so what i mean by that term is the side of your shoulder right here that's what we call the shoulder tap and when you develop those you tend to get a little wider look to your shoulders when you stand there that's very important for competitors and then people just in general want to have that nice wide shoulder look to so i actually this is Monday I'm recording this I was actually thinking about this whole weekend and as I thought about it I thought like if someone told me okay if you could get capped else John you're going to mr. Olympia what would you do so I try to think about it this weekend from that perspective not hey what can I do in YouTube that's unique that'll impress people like what would I really do if there are no cameras on me if it came down to an Olympia paula fication like what are three exercises I would do so I came up with three exercises that I would do that I would this is what I would really do it's not exciting unfortunately it's nothing crazy but if the chips were down this is what I would do and that's really what I want to communicate to you all it's it's always what would I actually do so I'm going to do three exercises you've probably seen me do all of them at some point but anyways so three exercises let's get to work and let's get those calf delts so the first exercise that I would do is the partial side laterals you've probably seen me do these now the reason why I would do these with a partial range of motion is simply because I can go heavier five the hardest part of this exercise is at the top typically you're really strong here and then it and then you get really weak here it's really hard so you know what people will do with a full range of motion is they have to use a lighter weight if they do a full range of motion that's compared to if they were only going here now I know a lot of people say John have you seen the studies on a full range of motion we are going to do some more range of motion exercises after this so just be patient the the partial sight ladder will allow you to go heavier and you're pulling straight out to the side okay so you're getting your side delt so none of this none of this it's going to get your side delt now the other thing I like to do one here that's a little different is I like to do higher reps so you've got a heavier weight and you've got higher reps that's that's a great way to generate a ton of intensity so whatever you would do for a normal side lateral you know normally if you do say 30 pounds on that you probably do 50 pounds on partials so I'm just going to do some 20s today to show you what I mean but this is going to be the first thing you start alone the one do a partial out to here okay my hands if you can wash my hands they're not this way they're not this way they're neutral now I'm not bending my elbows I only got a slight bend in my elbow and notice I'm coming straight out to the side so right here I'm not coming here okay straight out to the side you will feel this to your side down I always filled my head back a little bit [Music] those burn like fire so what I want you to do there is three sets of about 20 reps again I'm trying to think of what is it what exactly what I do if the chips are down that's what I would do I would start there after you do three sets of twenty there your shoulders are gonna be on fire okay and it should be side delt for the most part now that's gonna be your first exercise your second exercise is gonna be a little bit more range of motion so I'm gonna take you over here to this bench right here I like to set it up a little high this is what we're going to do so we're going right here it may look like front Dale but it's actually a lot of side Dale - so we're not here we're not here we're here okay crazy hard contraction in your side del I just started doing he's probably about a year ago and I I'm actually pretty surprised at how much I feel those in my side delts so I'm gonna get a little bit lighter [Music] so we're going to go I would say this is can 10 o'clock 2 o'clock [Music] now what I would do with these is I would start bringing the refs down so the last exercise we did around 20 reps in this one I'm going to bring it down to around 12 or 15 reps again really hard contraction at the top what I want you to do - when you get to the top I want you to act I or mentally connect with your side delt and flex so don't just swing the weight up and once you get up there and play so what [Music] [Music] those feel good so we're gonna do about three sets there the first exercise was heavier out of the bottom this one is a little bit more targeted to the contracted part so at this point your shoulders should be burning really good there's one more exercise I want to do so I'm going to put these dumbbells up and we're going to go to our third exercise alright so let's move on to the third exercise I can't remember when it was but actually dr. Serrano got me doing these it's a cable side lateral and we're going to start right here and we're gonna come up right here and we're gonna flex now why the first 15 20 years of training I was always taught side laterals were done this way and I thought a lateral where you ended up like this was like terrible sloppy form right I just didn't really understand to be honest with you but dr. Serrano showed me this version to the lateral and if you think about it it's great your side delt coming back you can feel the contraction so we're going to do a cable lateral this way I like from my hand to be across my body and what I'm gonna do is pull up and back and flex just like this the Flex is key so don't just stop here come back and really flex [Music] your sodas are going to be able to fire by this point we're going to bring our reps down a little bit more now we're gonna come down to eight to ten these [Music] I still awesome you know what's crazy is I actually may feel that better my silent dealt and anything else I do it's funny I just was I just never thought that this range of motion was correct but that's what happens when you're young lifter and you think you know everything I obviously didn't know everything I'm I've been fortunate to have a lot of people teach me through the years so you're gonna do about three sets there so three sets of the partial side laterals right here three sets of the planet incline raises at ten o'clock two o'clock and then three sets of the cables so about nine sets you can do this twice a week and you may even for a brief period of time four to six weeks may even be able to do this three times a week again what would I actually do it would be this and I might try to do it three times a week for like four weeks but this is what I would actually do this is so you probably have a couple questions well what about pressing well if you're pressing I want you to look at your shoulder so this is where all the stress is okay the stress isn't right here it's right here this is what's doing the lifting this has very little to do with the lifting so I know that everybody thinks that the presses are grievable we're all solar size yes and no for the front of your shoulder yes but it's not really going to do much for your rear delts or your side delts maybe a little bit of side delts but I would do these three exercises before I would do the press four side delt caps and that's really the goal of the video is how do you get that cap developed so that's it I told you it's gonna be really simple nothing fancy nothing crazy but again if you said what would you do John this is what I would do personally I want you guys to give this a try let me know what you think I'm comment below if you have any questions and as always I appreciate the support and we'll see you next time