How to Build BIG Shoulders That Are FUNCTIONAL

Рет қаралды 69,626

Күн бұрын

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domain.
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My ebook and training program: www.thebioneer.com/shop/sft2
***
In this video, I explain how you can train your shoulders to simultaneously add more size, while also improving functional performance. Thing is, you don't need to choose between functional training and bodybuilding: if you train in a functional manner, you will get a lot of hypertrophy, too.
This depends on what we mean by functional, though. To me, functional training means training for a wide range of functions. To me, it is less about balancing on Bosu balls, and more about making sure there are no glaring weak links in your performance.
So, you're really strong... but how is your cardio? Are you also explosive? Can you hold a static position for a long time?
And it's not enough to be strong in simple, linear planes of motion only, either. We also need to be strong at different angles.
Taking care of all these things results in better performance because you're ready for any situation - and because you can tackle scenarios that require you to express your strength in many ways. But it also results in more hypertrophy and bigger shoulders.
Higher rep ranges mean more blood flow and metabolic stress. Heavy weights mean more mechanical tension and neural drive. Balancing on your hands means more proprioception and making tiny micro-adjustments, etc etc.
My shoulder routine includes:
Hand balancing/pike push ups
Bench press (and some chest press)
Dumbbell press
Kettlebell halos
Heavy bag work
Hangs
Arched pull ups
To find out why this is a killer combination, watch the whole video!
What do you do for your shoulders?

Пікірлер: 161

@TheBioneer Ай бұрын

Go to squarespace.com/BIONEER to get a free trial and 10% off your first purchase of a website or domain.

@conker116_ Ай бұрын

Could you do tailored programs if I enquire? I'm training to rejoin the forces and I'm tired of the program I've been doing which also feels it misses a lot of important exercises like body carries

@Jesusisthelordandsavior Ай бұрын

Found your stuff about 5-6 years ago glad to see more people found your content

@Limitless_Doom Ай бұрын

hey. no offence, but you clearly do all this work to be in shape and "look good", yet you're not very attractive, even with all the muscle. These videos actually make me black pilled and a doomer. I too used to be young and good looking with muscles and a girl on each arm... But now that i'm mid 30's It's obvious the clock has caught up with me. with drooping parts of my face that were once very symmetrical with the other side, less fat in places on my face and more in others. posture isn't as great as it used to be... and then there's guys like you making these videos of you doing all this hard work to look good and .... it's good from the neck down for the most part. Why even do this. and yes obviously you want to be healthy too, but we all know why dudes spend all day working out. Like I said, no offence. I just want to know if it's copium? or what. I feel like If I get back in shape i'm going to hate myself even more when I don't look like myself when I was 23 nailing every women I met.

@colmobrien9558 Ай бұрын

it's weird to see him in a gym. He's normally out in a field jumping over cows or something.

@stephenmartland-buck9590 Ай бұрын

Cow jumping is hugely underrated 😂

@bart6442 Ай бұрын

Coming next: "Why You SHOULD jump over cows if You Want to Build Muscle!"

@jamespayaso1553 Ай бұрын

jajajaja

@JJones-xt8id Ай бұрын

@@bart6442 LOL

@tungao2515 Ай бұрын

😂

@sirmagnifus7350 Ай бұрын

Always a good day when the bioneer uploads

@Bob-cr3cj Ай бұрын

Real

@user-by9lg6tu2z Ай бұрын

@mistymountainsc0ld Ай бұрын

Seconded

@hyper_fn_al1459 Ай бұрын

@FishCakeIsland4928 Ай бұрын

Real

@Fitness_Lorenzo Ай бұрын

Full body With a specific emphasis is a super underrated program.

@bekabeka71 Ай бұрын

Full Body twice a week, is it optimal for weight gain?

@rickys7435 Ай бұрын

@carsten2751 Ай бұрын

The Bioneer and Mark Wildman are the absolutely best fitness related KZfaqrs out there and i cant understand why both channels do not have 10 times the subscribers or more.

@moqensen Ай бұрын

AtlasPowershrugged has talked about how his side delts grew a lot from doing overhead carry with a single barbell. And I guess it works like handstands. The constant micro adjustments due to balance and expression of strenght must work the side delts greatly.

@CaptainPhen Ай бұрын

I can confirm. Once I was standing under an apple tree branch filled with apples helping someone to tie the branch to the trunk so the branch wouldn't break down due to the weight. I had to hold the branch up like holding a military press for around a minute and have never felt such burn on my delts since

@GhostSamaritan Ай бұрын

@@CaptainPhen I have long-ish hair and once tried to braid it myself. Never again.

@Alfenium Ай бұрын

I'm lookin forward to building some Varia Suit shoulders

@JoseRivera-rl3qv Ай бұрын

Exactly what I thought 🗿

@Shyningfade Ай бұрын

Best of all, once you develop them, the Get Item theme starts playing.

@ufo9791 Ай бұрын

Talking about shoulders, there is an exercise that I've never seen you doing and I'm quite surprised about that! It's the Lu raises, it's amazing not only for hypertrophy, but also for mobility and shoulder health as you cover a really big range of motions, you work the stabilizers in whole array of positions, you work your traps, and when you reach failure, you can dropset immediately with the same weight into doing regular lateral raises. Amazing exercise!

@maksillorenzo9480 Ай бұрын

He’s talked about them briefly before in a different video - I forget which one though.

@adoaskdaosdkasodkas321 Ай бұрын

yes i love these

@julioaurelio Ай бұрын

I agree, Lu Raises were a game changer for my Overhead Press progress and shoulder mobility.

@joloshawn Ай бұрын

reminds me of those super rom lat raises and front raises arnold would do... i love to do these here and there.

@Ballistics_Computer Ай бұрын

I have extremely crunchy and easily irritated shoulders and have begun working back years of neglect recently. This video feels like it arrived on my homepage at just the right time.

@JoaquimGonsalves Ай бұрын

1:06 superhero landing! Great info too!

@Matt-es1wn Ай бұрын

Wow, I think this is the first time I've watched a vid and been able to really feel that mind muscle connection through the screen Im 24 trying to recover from long term effects of pelvic tilt and had extremely painful weak shoulders most of my life and, I think I'm only just starting to feel that connection and natural path of movement from careful training. Just want to say thank you to you mate, your the only fitness content I watch nowadays, your approach is just so refreshing and always ends up addressing something useful, and you are also trustworthy, like I don't think many other KZfaqrs would have emphasised how rest and focusing on the mind muscle connection could actually be what gives me progress. So much content is actually trying to pray on our insecurities for views. That's why you're the best cause you're clearly just trying to elevate us all

@hotchow8766 Ай бұрын

Thank you for showcasing a routine that is within my reach. My right shoulder has a 1cm tear in one of the rotator cuff muscles. I am excited to see your program and I must face my fear of catastrophic failure from a muscle tearing completely. I kid you not, the worst injuries I carry are not from combat deployments, firefights and IEDs. They are from a fall on a concrete surface, kicking an aggressive stray dog, banging my foot in the enclosed tube at a water park and improperly catching a heavy box falling onto my head. Literally, personal greatness is not in a few bold lifetime events, it is in how we handle the day to day adventure of living.

@matthewmcconnell899 Ай бұрын

You always know how to keep evolving, I love it. I'm so glad to be here as you do.

@neildobbs7278 Ай бұрын

you are a huge inspiration and remind me always of the holistic benefits of working out and challenging oneself

@robertthompson5501 Ай бұрын

Have been training swimming. I have no shoulder problems and want none. Will incorporate some of your exercises. Definitely will hang around thanks. 🙏🏻👹🏋🏻🏊‍♀️

@thesea4120 Ай бұрын

As a competitive swimmer and swimming coach, I will always be a proponent for using swimming to develop shoulders. Definitely recommend land training to bulletproof them to prevent injury!

@cschranke1661 Ай бұрын

@@thesea4120any drills in particular or just get the distance in with freestyle?

@JacopoSkydweller Ай бұрын

@@thesea4120 Always thought swimmers and gymnasts had the best physiques. Well defined and big but proportional and not freakish looking.

@mofojohnson1 Ай бұрын

Have been doing Zu raises recently. Great for syncing up the shoulders with scapular, plus finish the set with side and rear raises on the last set as a giant set for full delt work

@grantstevensma Ай бұрын

Loving the visuals on this one brother, it looks like it was shot on film! 🔥 and ofc the info is always stellar!

@adoaskdaosdkasodkas321 Ай бұрын

i love your channel too grant! btw do you have any idea of how i can make my own punching bag because im on quite a budget rn and i dont have access to a gym

@piyushdwivedi7195 Ай бұрын

My shoulders are messed up and I've been looking for this. Thanks man.

@edwardjimenez9324 Ай бұрын

Bioneer, thank you bro! I literally just started training yesterday and my focus for the most part will be back and SHOULDERS. You're AWESOME!!!!

@101ablerudeboy Ай бұрын

Best fitness KZfaqr out there! Thanks for the video and the motivation

@duckwifboots Ай бұрын

really enjoy this style of video, thanks a bunch!

@gm9460 Ай бұрын

Love kettlebell halos since you introduced me to them !

@marcalexgrueso7094 Ай бұрын

Thanks bro I will use this as my motivation for my glow up this 2024.

@PlayfulTraining Ай бұрын

I've benefited a lot from regular hand balancing. I also love mace 360s, face pulls with gymnastics rings, plus shoulder dislocates and extensions with a stick. The leaner you are the more shoulders pop.

@drip369 Ай бұрын

Watching you do that Halo with the Kettlebell just makes me want to buy the two-handed gada since the longer distance between the hands will get some of the rotator cuffs involved with a slightly larger stimulus

@plumrains5010 Ай бұрын

BEEN WAITING FOR THIS

@filipkoz7480 Ай бұрын

by far the best fitness content on yt

@goldinthegreen8593 Ай бұрын

Great info! Thank you!

@ArtbyPaulPetro Ай бұрын

excellent info! thanks!

@optimaliron3718 Ай бұрын

geeo willikers mr bioneer your punches are lightning fast!!

@MrAhemad Ай бұрын

Pressing movements with clubbells and mace can also be added.

@wesleyangel777 Ай бұрын

You and my friend train very similar. He doesn't use a gym, and does all with calisthenics, but the approach, including frequency, is the same. However, he warms up and finishes with isos. He just keeps getting bigger and stronger and building mental toughness. I'm lucky to know you both.

@MrColinteale Ай бұрын

Shield cast with a club bell (if available) or KB/ plate halos are great shoulder warmups prior to heavy overhead pressing or Dips. Great stuff as usual Adam 👍

@garland336 Ай бұрын

Gonna write a long comment here. Thanks for the great info. One of my biggest hangups in this space is everyone is building for bulk, or power, but not actual functional strength - and if they do, it's insufficient to build bulk and power. So this to me is of extreme consequence. I'm glad to see you using the heavy bag, which I actually use as my shoulder day warm up. Loved the stretches too, very helpful. I'll try that next week, hopefully it'll relieve the clicking and clacking of these old bones. Lastly: Your heavy bag work - add some head movement into your punch routine and whip your shoulder/back more for your shots (just my 2c).

@jmegown52302 Ай бұрын

I enjoy using the mace.

@Andriej69 Ай бұрын

Yeah, exactly what I needed

@greenarrow219 Ай бұрын

My shoulders are improving, but still lagging a bit. I injured my clavicle a few months back so it is limiting my movements. I have a home gym, so I use Kettle bells a lot. Great video Mr Bioneer 👍

@jeffreypot8972 Ай бұрын

Cool! Could you maybe do a video about strongman heavy sandbags?

@_marty_1 Ай бұрын

Again a great video. Thank you! One question: what’s your opinion on side and front raise motioned exercises in this kind of shoulder routine?

@cyrylski Ай бұрын

My physio showed me a variation of that arms overhead squat where you hold a rubber band or a stick in your hands with arms straight at elbows instead of a holding barbell and you perform the squat facing a wall so that it forces your body to move vertically, especially your arms remaining raised over your head.

@lexlax3498 Ай бұрын

I TRULY ADMIRE U & UR CONTENT, ITS SO AMAZING TO SYNCHRONIZE WITH SOME1 AMAZING & SO FAR AWAY...... AWESOME STRENGYH & MOVES, & UR SUPER ATTITUDE, HERO 💪💪

@DHGamerMR Ай бұрын

Some of the best content on KZfaq, as always!

@once-ya7795 Ай бұрын

Hello big fan, I've been following your different functional workout suggestions, but if I may, can you make a guide on workout splits for a week? Thank you!

@anjumf1 Ай бұрын

As usual, another great video. You showed the dumbbell press, but would doing an Arnold press be a better option? As I understand, this move works all the shoulder heads at the same time.

@Niborino9409 Ай бұрын

When I was big on gymnastic rings I did pike pushups with chest flex(like you rotate inward with the arms from the pushup position) with feet on a plyo box. Built my shoulders and chest like crazy

@prasadch9796 Ай бұрын

Its awesome 😊

@SomeGuyAsWell Ай бұрын

I've heard from strongman dudes to look up when pressing. They were talking about ohp with logs and have the goal of max weight which could be why. Personally for any lift I try and keep my head neutral or slightly down to avoid headaches.

@shwartzkatt4695 Ай бұрын

@TheBioneer Can you make a video about dealing with/ healing slap tears and rotator cuff injuries as a heavy lifter and martial artist

@robertomomento Ай бұрын

The king of fitness

@merkain6019 7 күн бұрын

a really good mobility exercise is shoulder dislocations. can do em with resistance bands, towels, broomsticks etc

@JoJoRama Ай бұрын

Your shoulders remind me of TienShinhan in Cell Saga. Great work, king!

@amosdeanludwig3135 Ай бұрын

Can you do a video on your focused full body training split?

@Schnittlauch103 Ай бұрын

Training on rings is another very good shoulder workout!

@filip2268 Ай бұрын

Can you please make a video about some lower body training routine

@djdancealone3419 Ай бұрын

What do you think about macebell swings for the 3D shoulders and functionality

@abominable.7800 Ай бұрын

can you do a leg excersice video? speciffecly how to train to increase jumping power and leg explosiveness? like long jumps and verticle jumps. Idk if this is true but i've read that running up steep hills can increase your sprinting and jumping power.

@Raeuber_Plotzenhotz Ай бұрын

I am performing the three ATG bulletproof shoulders exercises.

@Davlavi Ай бұрын

Nice.

@jl6569 Ай бұрын

How long does it take for you to complete this kind of workout? @The Bioneer

@ugk26 Ай бұрын

We have very very similar looks. Biggest difference, my shoulders are larger, but your chest is larger. Looking good.

@johnconnolly5117 2 күн бұрын

I’ve found the halo with a goblet squat combo to be a great finisher..

@bytetacos Ай бұрын

5:42 how do you feel about using a bar for OH press??

@untoldlegacy7035 14 сағат бұрын

I want to know if this particular bicep lift I do is good for the shoulders. I normally do a curl and then raise my arm and come back down.

@Yusuf.1720 Ай бұрын

Could you make more anime/manga oriented workouts? 2 that I would love to see is Ken Kitano from Sun Ken Rock and Sato (Samuel T. Owen) from Ajin Demi Human. Love the content otherwise keep it up bro

@_Razpberrie Ай бұрын

Heavy overhead pressing is a must if you want to have strong shoulders. Moving big weights has all sorts of benefits, like increasing bone density.

@chadwinjdeysel6654 Ай бұрын

1:04 "He's gonna do a superhero landing... Wait for it!"

@marthyangue319 Ай бұрын

What do you call this kind of physique and what might someone do to train for its aesthetic specifically?

@marceldaniel2012 Ай бұрын

Dear Bioneer, could you make a video about the fitness of tribal people (people that live as hunters and gatherers)? I mean I find you and you're skills impressive but I cannot imagine that it's necessary for us as human beings to develop skills up to that level and that much muscle. Hunter gatherers must be quite fit and some tribes also seem to have a decent amount of muscle (depending on the region). They seem to achieve this incidentally by doing everyday tasks and I believe their lifestyle and their kind of fitness can be considered a good standard for us nowadays. Other ideas that might be interesting: fitness of the roman soldiers, vikings etc. Thank you very much for your work.

@roshanranjan8701 Ай бұрын

Bro pls do a video for Ryu and akuma Street fighters.

@Haltie1234 Ай бұрын

I‘m a loyal supporter bro but you should really get a boxing coach or something

@AndyTumnus Ай бұрын

Hi Adam, not sure if you'll see this but in case, have you found that the Motus Strength can withstand the bending at the front when twisting/pushing off with the toes? My Primus Lite had issues in that regard so I'm wary of using them in the gym for running/kettlebell swing 😅 Andy

@AndyTumnus Ай бұрын

Specifically cross-body swings I mean.

@homosapien6031 Ай бұрын

What do you think is better for muscle growth and functional ability? Higher volume or training to absolute failure Love what you do btw. Some of us want to look good yes, but much more so just want to be physically capable our entire lives. You’re the only one that seems to focus on that, so thank you for that. I salute you 🫡

@MrSagarcool14 Ай бұрын

Train to failure once a week and add some cardio and flexibility work too. Also on rest days I.e Sunday - I would recommend doing Flow yoga or Animalistic yoga 😁

@MrSagarcool14 Ай бұрын

Also for functional strength focus more on back , legs , arms and shoulder

@Aydenkaye Ай бұрын

@@MrSagarcool14 abs

@Aydenkaye Ай бұрын

@@MrSagarcool14 abs

@ccaprice8595 Ай бұрын

Man you got such a great physique, how? Is it mostly from your days as a body builder or is it from other work outs? I would love a work out from you.

@matthewdylla6090 Ай бұрын

To ensure you get an answer, basically he has been trying to figure out what is most important to strength and functionality as a life passion that coupled with proper diet would be the likely answer.

@reagankohler1181 Ай бұрын

He just gave you one

@matthewdylla6090 Ай бұрын

P.S. would likely add that you don't have to and probably shouldn't work out intensely every day but finding your balance with workout and rest will likely be somewhat different and personal. Hope these help but honestly there's a ton of great information in all his videos so don't be afraid to slowly go down the rabbit hole of content.

@TheBioneer Ай бұрын

Thank you! It’s basically this - by combining higher rep stuff and continuous time under tension WITH heavy lifts and unusual angles you cover every aspect. But yeah, my old bodybuilding style gives me an advantage and often I apply bodybuilding principles to more functional programs, even now :-)

@TheBioneer Ай бұрын

Oh and don’t underestimate the power of metabolic stress (pump), in general. And train to failure - but strategically :-)

@CaptZenPetabyte Ай бұрын

49yrs & constant shoulder issues (esp bursitis / torn rotator-cuffs) and I cant do this stuff, its like a never ending rehab for me ... is it time for shoulder surgery then cos it seems no one can help?

@neal750ss Ай бұрын

How much actual training do you do in a week? Just curious.

@bekabeka71 Ай бұрын

Full Body twice a week, is it optimal for weight gain?

@michaelandrew8493 Ай бұрын

My shoulder is injured right now hahaha any pulling or pushing exercises just hurt

@ArghVirt899 Ай бұрын

Still rings true "Have no fear ... ........ .. .... ."

@corpse6193 Ай бұрын

For halos you are unlucky to have plates with three holes in them, in the gym I go to there are plates with handles on the sides, they are amazing for halos

@matisl1853 Ай бұрын

8:08 Natural Hypertrophy is proud

@deusexmaximum8930 Ай бұрын

Good god that body. What an aesthetic

@ShepherdsGlenn Ай бұрын

Have you ever heard of strength side KZfaq channel? I feel like your two channels have very similar goals but slightly different ways of getting there.

@jgray2718 Ай бұрын

Your punch form looks a lot better.

@jensenjason7806 Ай бұрын

sweet

@neli8868 Ай бұрын

Adam needs to work on his head movement for the boxing.

@Omnicortisol Ай бұрын

This had to be uploaded right after my push day didnt it

@Aliandbrothers101 Ай бұрын

Hard time creat hard man Hard man creat hard body🎉

@Yamaha_Piano Ай бұрын

Bedroom cardio workout guide next? 🥵🥵🥵🥵🥵

@mpropulsion9833 Ай бұрын

You need to wear gloves during heavy bag workouts, breaking the skin on your knuckles and lack of cleaning open you up for disease, that's one of the first things my boxing mentor taught me.

@samueltaylor2757 Ай бұрын

How did you not get kicked out of the gym for boxing without gloves?

@eru6461 Ай бұрын

Man, when u gonna get 10million subs, and atleast 10million views per video, so that everyone in the gym or working out at home can be smarter rather than being a total idiot like me… lol I have a question, I feel like pain in my left wrist, and when I rotate it I hear cracking sound, it’s not broken or dislocated, but it really hurts sometimes, any exercise for that, since I’m a wanna be Sugar ray Robinson

@johnconnolly5117 2 күн бұрын

I didn t know they had gyms in Britain…

@HeavenRoadV Ай бұрын

Ah man 'functional' the bane of fitness

@avopeac6300 28 күн бұрын

wristwraps dude

@TheDamianD30 Ай бұрын

0:47 I know it's maybe bad joke, but this scen looks not good :D

@kkj7675 Ай бұрын

Watching this video, I suddenly realized why your right shoulder is noticably bigger than your left. A reddit user even said ' His left shoulder is natty ' in r/nattyorjuice. 🤣 It's your Orthodox punching stance! You are only training the power punch with your right hand! If you also practice your punch in southpaw stance too, perhaps your natty status on the internet will be in danger lol.

@Matt-es1wn Ай бұрын

Feel you could save your car from falling off a cliff with just one hand