The 💯 Shoulder Workout (MOST EFFECTIVE!)
The one hundred shoulder workout requires all out effort, but the results are nothing short of incredible if you follow the shoulder exercises and protocols shown here. As always a complete shoulder workout should consist of exercises for your front delts, middle delts and rear delts. That said, even that doesn’t make this workout for shoulders complete. In order to round out your delts and create boulder shoulders you need to spend more time focusing on the reps that actually matter to help you build bigger shoulders. That is what we do in this intense shoulder workout.
As always, it’s important to define what training intensely looks like. When asked to train to failure in this shoulders workout, you want to be sure that you are still performing something that resembles the shoulder exercise that was intended. In other words, adopting poor form in order to squeeze out another concentric repetition is not allowed. You want to stop at the point when the breakdown of form starts to either short change your range of motion or introduce compensation that could turn the shoulder exercise into a risky one.
Also of importance for this 100 shoulder workout is the concept of rest pause. This means that after reaching fatigue at some point in the set of the exercise for shoulders that you’re performing, you are allowed a brief rest. In this case, just 15 seconds, in order to catch your breath and let some of the burn in the shoulder muscles subside momentarily. After resuming your reps in pursuit of your effective rep count, you ideally want to be able to do at least 1-2 reps. If for some reason you are unable to perform any reps, you can either stop the set at that point and build up towards completing your goal reps the next time you perform the workout or you simply rest a little bit longer during your intervals.
Speaking of effective reps, these are the ones that are commonly regarded as the most results producing that occur towards the end of any given set that require a much higher effort level in order to complete. Mind you, these do not need to happen at the point of failure but doing so ensures that you have adequately accessed the muscle fibers that are most responsible for this action and can grow bigger shoulders in the case of this shoulder workout.
In a typical workout for shoulders you wind up performing the majority of reps just to get to a point where you reach a level of challenge that is an adequate stimulus for shoulder muscle growth. In this type of workout, your front delts, side delts and rear delts will be subjected to on overload capable of stimulating bigger shoulders on almost every rep.
As for how to construct the 100 shoulder workout, here’s what your plan will look like:
DB/BB Overhead Press – Ignition Set into 20 Effective Reps on Push Press as a Rest/Pause
DB Side Lateral Raises – Ignition Set into 20 Effective Reps on Static Lateral Raises as a Rest/Pause
DB Hip Huggers – Ignition Set into 20 Effective Reps as a Rest/Pause
Cable Stretch Front Raises – Ignition Set into 20 Effective Reps as a Rest/Pause
Overhead Raise Face Pulls – Ignition Set into 20 Effective Reps on Face Pulls as a Rest/Pause
All totaled, this will amount to 100 effective reps in this intense shoulder workout.
If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later shoulder exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.
This is just one example of how to apply science to your shoulder workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the athlean-x Training Programs available at and get started right away on building a ripped, muscular, athletic body.
For more shoulder workout videos for the front delts, middle delts and rear delts, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications so you never miss one when it’s published.
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#Shoulder #Workout #EFFECTIVE
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“FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
When the back 100 series and the legs 100 comes out, how would you recommend doing all of these in 1 week?
For barbell presses are behind the neck presses more effective or traditional military presses?
How to tear your rotator cuff 101
Thank you
Dislocated my shoulder, can you help me with what I can still do in the gym?
Thanks Jason Moore for the information you provided in comments. Really appreciated it.✌
I was manipulated by fake influencers about athleanx they call jeff a worst person so i never watches his videos but since last 2 weeks some how i watched and tried his tips and they worked like never before love this channel and pls the beginners dont fall for the traps of other people about jeff
If you want gains the one and only channel you need is athlean x🥰
Oof, that's killer. Love it! 💪
I just did this workout and wow. Thank you!
Let’s see one for the legs all of them have been such a good game changer
So far done 100 Back and Chest today is shoulder day. Let’s go champs
I just dis this Ingition Shoulder workout and it was fantastic! Especially the rear delt pull felt great. That face pull to overhead was a massive pump. I want to incorporate rate this into all of my workouts. Thank you!!
Solo vine aquí para conocer su voz verdadera
saves a lot of time
So 12 ignition reps and then 20 reps for total failure
Hello
How can you train muscle below arm, the armpit ?
Sailesh
What can I do at home to replace the face pulls? I have dumbbells.
Do you have any dumbell or band alternatives for the pulley exercises? I don't have a pulley machine?
2:38 DB Side Lateral Raise
How did he know it was shoulder day?
The 100 series is Crazy! I get my warm up, workout, abs and some corrective exercises done in just over 1 hour! I’m going to try to keep this up for next 6 weeks or so!
Hello Jeff!!! Thanks for your videos!!! I would like to ask you about the position of the head. Sometimes when we have to push ourselves close to our limits , the head is moving forward. Do you have any suggestion? Do we have to keep our head in a neutral position or let it move as it wants? 🙂
Now we need a 100 Rep Challenge for the Back and Legs.
only once a week is enough right? since it is high volume?
I wish you go back to perfect workout series and do actual neck. Not traps but neck. Mma athlete here
Looking forward to the back workout
one love jeff
Amazing! Thank you!
These workouts are great! Looking forward to back and legs.
Do you got one of this for legs
Can’t wait for the rest of the body parts of the 100 series!
You're champ Jeff. Just saying man.
Shout out from South Africa.
This approach is derived from Fagerle's Myo Reps and Dog Crap rest pause. I do like the way Jeff put his own spin on it to add an element of time efficiency. Getting older, I've been doing variations of these for a few years now with satisfying results
I just did the 💯 arm work out yesterday and I’ve not felt much he soreness like this in a long time. Felt really good I can’t wait to push my shoulders with this!
What’s the warm up set
Hi Jeff, this "100 Shoulder Workout (MOST EFFECTIVE!)" video is great. Tried it today to great effect. Question. How frequent should I use this technique, as I've heard/read that we shouldn't train to failure at every session? Once each week only? Thanks Jeff.
Can we get 100 back and legs?
Can you do a video about building the verticle crease between the pecs ?
Guys can anyone tell me if this workouts can be combined with some other of them or not due to its high intensity? For example, the chest workout with the arm workout and the back one with the shoulder one and so on
Where can you fund extra long triceps rope like he is using? Can't find those longer ones anywhere.
Today is my shoulder workout. I plan on trying this workout. The 100 chest workout was AWESOME!