Kris Gethin Explains Shoulder Training

If shoulder growth is your problem, Kris Gethin has the solution. Turn up both your training volume and frequency with his personal delt-growth masterplan!
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| Kris Gethin’s Shoulder Growth Workout |
1. Rear Delt Raises: 1-2 warm-up sets, 3 working sets 15-20 reps
2. Dumbbell Front Raise: : 1-2 warm-up sets, 3 working sets 15-20 reps
3. Side/Front Raise Variation: : 1-2 warm-up sets, 3 working sets 15-20 reps
4. Unilateral Arnold Press: : 1-2 warm-up sets, 3 working sets 15-20 reps

My delts were formerly a weakness, and it took me a long time to figure out why. Of course, I wasn’t alone in this quandary. Plenty of people have been in the same spot, and they often respond by going whole-hog with overhead presses. They press more weight, more often, and think that will solve everything.

When I got serious about presses, however, I honestly didn’t feel I got any benefit from them. I started beating the shit out of my elbows, and I just wasn’t feeling the mind-muscle connection. Sound familiar?

So I changed up my routine and stopped trying to follow the supposedly “normal” way of doing things. Over the past year, I’ve maybe done presses once every six weeks. And here’s the thing: My delts have actually improved! It’s certainly given my elbows a rest, too.

My new approach isn’t easy, though. If you know me at all, that won’t come as a surprise. I’ve put some of my friends, including Steve Cook, through this routine, and they agreed that it was as hard as anything they’d done. I’m sure you will, too.

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