all right guys welcome back my partner James heels and I we today we're going to hit some shoulders and uh we've got a couple exercises we haven't done in a while that we're going to pull out of the Vault today so stay tuned and see what they are okay so the first exercise we're doing is a leaning side lateral and I always like these but we haven't done any in a while and I was thinking about these the other day because I've had a I had a little bit of a sup spinatus pool it's a rotator cuff muscle that kind of moves you from about here to here and I was thinking yeah this might actually help my super spinus but then I remembered man these are great great for your delts so basically you just lean away this way I like these two because I feel like you can get a good contraction right here and your traps don't take over one of the problems I've always had with shoulders is my traps want to take over and I feel like this is a better way to do side laterals if you really have an issue with your traps so what we're going to do is start with this exercise and we're going to hit about four sets of 12 doesn't take much weight and the other thing I would add is get a little 1 second contraction at the top really fire them up the best all right guys so now we're going to do swings and um give you a little history here so many many years ago when James and I were training in the '90s uh neither one of us really had good rear delts and we were training with a crazy guy named Nick Bowman Nick used to compete in powerlifting and bodybuilding competitions actually in the same day and he told us we should be doing really High Reps on rear delts and actually shoulders in general and with heavy weights and I said well how's that even possible and he showed us a short range of motion so I call these swings and I've gotten a lot of Credit in the industry for for starting these but really I learned them from Nick so I want to give Nick credit but um this is a partial range of motion okay it's meant to be that way I'm also using a weight that's really heavy I'm going to use 40s right now normally I can't do a 40lb dumbbell for High Reps so your rear delt still has to work to start the movement and if you just try these just try them and you'll see what we're talking about so what we're going to do here is we're going to do high reps I'm thinking 20 to 25 Nick used to actually make us to0 60s so actually we'll see what we do but we're going to start with sets I'll do 25 so here we go to set number one [Applause] down so again it's just a partial swing and these High Reps will smoke your re delts now I've hear a lot I've heard a lot of people talk about oh it's a fast switch muscle fiber us to be doing used to be doing Low Reps you know what I got to go with what works and as crazy as these seem I've seen these put more rear delts on people than anything I you know ever tried so I'm a big believer in this High weight High Reps partials sometimes we do 4 range of motion but man all you got to do is try these and you'll be a believer oo all right we're made it to our fourth set so one thing I want to make clear is when you get so fatigued you can't do the range of motion uh the way I'm describing it just cut the rep short even if you're only Moving Your Arms 2 in so I'm going to have a really hard time getting 25 on this last set so when I fatigued watch how I'm just shortening my range of motion you're want to find out that even a 2in range of motion burns like fire on these so here comes set number four all right so now we're going to do what I call an over and back press I think it might have been called a Bradford press or something like that haven't done these in a while but um you go over your head with the barbell to about forehead level then you go the same behind your head so you don't go all the way down you'll see as I'm doing it but this puts a tremendous amount of tension on your delts really really enjoy these over and back is one rep so we're going to shoot for sets of eight [Music] okay so not to here a little bit lower to the front about chin level good all right guys set number two this is probably about as heavy as we'll go one 2 3 all right so we're going to wrap up today with a plate raise these are old old school for your front DTS all right so we're finished with four sets of 10 and this will absolutely finish off anything you have left in your delts all right so that's it for shoulders nice to have a good shoulder pump try the workout let me know what you think in the comments thanks as always for your support I appreciate it and we'll see you next time [Music]