We’ve all been in the gym at some point or another, and we’ve all worked on shoulder development. What we’ve seen is that you can’t just go in, hit a few exercises, and have a nice 7 pack. You have to spend time, think about your form, and really work on your shoulders. So, what is the best shoulder workout you can do?
A few weeks ago, I saw an article about a man who was a bit heavier than me. He was quickly out of shape and was looking for a shoulder workout program designed for fat guys like him. I naturally decided to find out exactly how he was doing it and I ordered his program right away.
It is a well-known fact that most people are terrible at keeping up a healthy diet and regular exercise routine. While it is difficult to blame the individual, it is also the unfortunate fault of the modern world that requires us to be always on the go. It seems like we have lost our way by taking the easy road, and although it is true that shortcuts are available, no matter how small they may seem, they do not provide us with the right kind of energy to perform the things that are healthy for us.
Eddie Hall is a professional strength athlete and the 2017 World’s Strongest Man winner. Eddie has the strongest shoulders in the world. He lifted over 470 pounds in both the bench press and deadlift. In case you’re wondering, both of these exercises are harder than the normal dumbbell press.
Here Eddie Hall just misses the world record bench press by 507 pounds:
Talk about strong shoulders! Eddie trains his shoulders once a week on a separate training day. Eddie thinks it’s the best way to set a world record in aerial press. Here’s the exact training plan Eddie uses:
Eddie Hall Training Split
- Monday: Feet
- Tuesday: Chest / Triceps
- Thursday: Back
- Friday: Shoulders
As you can see, Eddie trains his shoulders once a week on a separate training day. Eddie trains his shoulders every week with a similar strength training program. Here’s Eddie’s basic shoulder training pattern:
Eddie Hall Shoulder Training Model
- Part 1: Leg curls with dumbbells for 1 set of 20-30 reps.
- Part 2: Heavy ceiling presses for sets of 1 to 5 reps
- Part three: Various shoulder isolation exercises for sets of 10 to 15 reps.
First, he warms up with a series of seated dumbbells with a high number of repetitions. He then performs several heavy sets from 1 to 5 reps in each high press exercise.
When Eddie competed as a strongman, he emphasized exercises like the log press or the axe press. Today Eddie concentrated on basic exercises like bench press. Finally, Eddie finishes the workout with 2-5 isolation exercises for the shoulders, such as. B. Lateral lifting and backward delta swing.
Let’s look at some Eddie Hall shoulder exercises. This is one of Eddie’s bench press exercises. This workout is similar to the bench press he did in the World’s Strongest Man competition. Look at this:
Eddie Hall press training
- A1 : Bench Press DB, 1 set of 20-30 reps
- B1 : Bench press, 3 sets of 4-6 reps
- C1 : Side lift, 3 sets of 12 reps each
- D1 : Side deadlift, 3 sets of 12 reps each.
- E1 : Front Deadlift, 3 sets of 12 reps each
- F1 : Bench press DB, 3 sets of 20-30 reps each
- G1 : Dumbbell front back presses, 3 sets of 12 reps each
- H1 : Top bench press in the world, 3 sets of 12 reps
Here is a training video for this session:
It was definitely a high volume workout. Eddie, however, continues to follow his usual shoulder training pattern. He starts his workout with a high pressure bench press.
Honestly, I never understood why Eddie would do such a thing. It seems to tire him out for the heavy bench press. Maybe that’s why Eddie Hall is the strongest man in the world and I’m not! Then Eddie does a couple of heavy bench press sets.
Finally, Eddie finishes the shoulder workout with a series of bodybuilder-style isolation exercises.
Here’s another shoulder workout Eddie did recently. This time he did the heavy bench press. Look at this:
– Eddie Hall’s Military Bench Press Training
- A1 : Overhead bench press, 1 x 20-30
- B1 : Military bench press, 3 x 3-5
- C1 : Sideways lifting on ropes, 3 x 10-15
- D1 : Reverse chest muscle stretch, 3 x 10-15
Here is a training video for this session:
This is much closer to what Eddie Hall usually does for his shoulder training. First Eddie does a set of dumbbells with high reps of overhead press to warm up his shoulders. Then he does a few heavy sets of the military bench press.
Eddie Hall works up to a heavy 3 at 405 pounds. Wow – what an incredible air press! Eddie Hall concludes with isolation exercises for side and back muscles.
What’s the verdict? Is Eddie Hall’s shoulder training something for you? In my opinion, Eddie’s shoulder training is a good choice for advanced bodybuilders and strength athletes.
I really like that Eddie’s program focuses on compound overhead press exercises first before moving on to smaller isolation exercises. This is something other top bodybuilders like Ronnie Coleman and Dorian Yates have done in their programs.
When people say something can’t be done, there’s no better feeling than proving someone wrong, and when you have so many people to prove them wrong, it’s so glorious.
Thanks for reading and good luck with your strength training!
Dr. Mike Jansen.
Thanks for stopping by my site! My name is Dr. Mike Jansen, PT, DPT. I am the creator/owner of Revolutionary Program Design. My goal is to make RPD the best strength training resource on planet Earth. if you are from another galaxy, anything is possible! So lean back, kick back and relax. There has never been a better time to train or learn the art and science of developing strength training programs.
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