Friday, January 15, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

    Supersets Ultimate Guide

    Get More From Your Workouts with Supersets: The Ultimate Guide

    Trending Tags

    • Bodyweight
    • Old School Chest
    • At Home Workout
    • Old-school
    • Chest
    • Best Biceps Exercises
  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

    Trending Tags

    • Nutrtion
    • Diet Tips
    • Nutrition Tips
    • Macronutrient
    • TDEE
    • Calculator
    • Intermittent Fasting
  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Leanbean Fat Burner Review

    Leanbean Fat Burner Review – Does it Have What You Need for Weight Loss?

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

    Supersets Ultimate Guide

    Get More From Your Workouts with Supersets: The Ultimate Guide

    Trending Tags

    • Bodyweight
    • Old School Chest
    • At Home Workout
    • Old-school
    • Chest
    • Best Biceps Exercises
  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

    Trending Tags

    • Nutrtion
    • Diet Tips
    • Nutrition Tips
    • Macronutrient
    • TDEE
    • Calculator
    • Intermittent Fasting
  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Leanbean Fat Burner Review

    Leanbean Fat Burner Review – Does it Have What You Need for Weight Loss?

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Powerlifting

Stefi Cohen Explains Most Effective Way To Build Big Shoulders W/ Workout

Stefi Cohen shares her best shoulder training advice.

Matthew MagnantebyMatthew Magnante
January 20, 2020
Shoulder Hypertrophy Explained

Shoulder Hypertrophy Explained (via YouTube Stefi Cohen)

  • 190shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Stefi Cohen holds 22 all-time world records in powerlifting not to mention she’s also a Doctor of Physical Therapy. But Cohen also has a pretty impressive physique and she’s known to offer some very valuable training advice with scientific explanations via her YouTube channel. 

So last week she uploaded an informative video on the most effective way to build the shoulder muscles and we have the details so that you may be able to use these tips for your own shoulder training progress.

So, Stefi Cohen starts the video off by explaining how the shoulders don’t often get the same attention as some of the other body parts which many people place more of a focus on. And she explained how the delts are very important for rounding out an impressive physique and accentuating other body parts.

Cohen noted that the following three factors are how we determine how to most efficiently train for strong, 3-dimensional shoulders.

  • Regional anatomy
  • Fatigability
  • Strength curve of specific exercises

Anatomy

So first she talked about the anatomy and function of the three deltoid heads which are the anterior (front), lateral (side), and posterior (rear) deltoids, and how each is challenged differently depending on the movement.

Therefore, it’s best to hit the shoulders with a variety of exercises and not just one for each head. Shoulder flexion, extension, and abduction exercises are all necessary for a complete shoulder training routine.

Shoulder Anatomy
Shoulder Anatomy

Moment arm

The next piece of information relates to the internal moment arm which Cohen describes as the ‘distance between the muscle acting on a joint and the joint itself’. She says a large moment arm creates more muscular force through better joint leverage and this is ideal for training the delts most effectively (e.g. front raise, lateral raise, overhead press, horizontal row, rear delt raise, and cable straight-arm pullover).

Strength and resistance curves

Cohen explained that some exercises have either an ascending or descending strength curve. This means an exercise is more challenging during one part of a repetition. So she recommends adding in cable work sometimes which is a great way to apply constant tension to a delt head through the entire range of motion while also taking advantage of the stretch-mediated hypertrophy benefits. 

Training considerations

This portion is about what influences muscle damage which includes activation, fiber type, sarcomere length, and the length tension relationship of a muscle. But Cohen says that because the delts are relatively small, they’re less susceptible to muscle damage due to likely containing more slow-twitch fibers. 

She recommends 10-20 sets per week with no more than 5 sets to failure in any given training day. Also, 3-4 days per week training with low volume (sets/reps) per each session is ideal for maximizing weekly productive volume. 

Hypertrophy Workout

Now for the actual workout. Choose a challenging weight for each exercise so that you won’t have a whole lot left in the tank following each set. 

Hypertrophy Workout
Hypertrophy Workout

Anterior and lateral heads

Overhead press

  • 5 sets x 5 reps with a challenging weight

Posterior head

Horizontal row

  • 4 sets x 10-12 reps

Lateral head

  • 4 sets x 10-12 reps

Raise the dumbbells only to shoulder level. 

Anterior head

Dumbbell fly

  • 4 sets x 10-12 reps

 

Here’s the video where you can learn all of the details and we’ve also explained a few points below…

That’s a wrap!

Stefi Cohen offered some very beneficial tips for building the shoulder muscles so feel free to apply to your own training. 

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 190shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Arms Powerlifting Workouts
Tags: DeltoidsHypertrophypowerliftingShoulderShoulder HypertrophyShoulder Hypertrophy ExplainedStefi Cohen
Previous Post

Brian Shaw Reacts To Being Out Of Arnold Strongman Classic For First Time In 11 Years

Next Post

BREAKING: Bikini Competitor Tiffany-Victoria Enriquez Dies During Police Work

Matthew Magnante

Matthew Magnante

Matthew Magnante is the senior writer for Fitness Volt. He has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Related Posts

Foundational Exercises
Powerlifting Program

15 Foundational Exercises For The Beginner Powerlifter

Ernie Frantz
Powerlifting

Powerlifting Legend Ernie Frantz Dies, Age 86

Jaycee Cooper
Powerlifting

Transgender Powerlifter JayCee Cooper Sues USAPL After Getting Banned From Competition

Powerlifting Singlet
Reviews

Powerlifting Singlets: All You Need To Know (Reviewed)

Dumbbell Lying Rear Lateral Raise
Shoulders

Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

Brian Shaw
Strongman

Brian Shaw Unveils “Shaw Classic 2021” Location, Announces Contest Date

Comments 1

  1. Avatar John K. says:
    12 months ago

    Her “Most Effective Way” made her look like a man. It’s called taking some exogenous androgens, obviously.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Robert Forstemann

Is Cyclist Robert Forstemann The New “Quadzilla”?

Long Head Triceps Exercises

The Best Long Head Triceps Exercises for Thicker, Stronger Arms

Hafthor Bjornsson

Hafthor Bjornsson Shows Of Shredded Physique 1 Week From Boxing Debut

Bodybuilding Legends Still In Amazing Shape

10 Bodybuilding Legends Still In Amazing Shape

Steve Weinberger and Bev Francis

Bev Francis And Steve Weinberger: The Most Dominant Couple In Bodybuilding

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Foundational Exercises

15 Foundational Exercises For The Beginner Powerlifter

Wodapalooza

2021 Wodapalooza Has Been Canceled, Returning In 2022

Ernie Frantz

Powerlifting Legend Ernie Frantz Dies, Age 86

Recent Reviews

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Leanbean Fat Burner Review

Leanbean Fat Burner Review – Does it Have What You Need for Weight Loss?

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

54393