Fitness coach Eric Evans suggests that lifters can effectively grow larger shoulders by focusing exclusively on lateral raises and rear delt flyes, rather than performing long, complex routines. According to Evans, prioritizing these two movement patterns—while relying on existing chest exercises to stimulate the front delts—aligns with the body’s need for consistent, progressive tension to drive muscle hypertrophy.
Simplifying Shoulder Training for Hypertrophy
The modern gym floor is often cluttered with a laundry list of exercises: front raises, upright rows, machine presses, and various cable work. However, Evans, known online as Average to Jacked, argues that most enthusiasts overcomplicate their shoulder development. After more than a decade of training, he advocates for a minimalist approach that strips the workout down to two foundational movements.
The logic is rooted in biomechanics. Evans notes that the body responds to movement patterns and the total amount of tension placed on the muscle, regardless of the specific equipment used. Whether a lifter chooses dumbbells or cables, the physiological response remains similar if the intensity and volume are consistent. This shift away from “exercise hopping” aligns with broader sports science research, which suggests that muscle growth is driven by progressive overload and proximity to failure rather than constant variation.
Why Front Delt Exercises May Be Redundant
A significant portion of Evans’s strategy involves the intentional omission of front delt-specific isolation movements. He argues that for most people who perform regular bench presses, incline presses, or overhead presses, the front delts receive sufficient stimulation.
The limiting factors for a "3D" shoulder look are usually the side and rear delts. By dedicating energy to lateral raises, lifters target the side delts to create a wider V-taper. Conversely, rear delt flyes address the back of the shoulder, contributing to a rounder physique.
Future Trends: The Shift Toward Minimalist Programming
- Progressive Overload Tracking: Moving away from random sets and toward long-term rep-range goals (8–15 reps) before increasing load.
Frequently Asked Questions
How many sets should I do for lateral raises and rear delt flyes?
Evans recommends working within an 8–15 rep range. The goal is to add repetitions until you reach the top of that range, then increase the weight and restart the process.
Do I need to do overhead presses for shoulder growth?
If you are already performing heavy compound pressing movements for your chest, your front delts are likely already being worked. Focusing on isolation for the side and rear delts is often more effective for aesthetic development.
Is it better to use machines or free weights?
The body responds to the movement pattern and tension. If your gym only has dumbbells, you can achieve the same results as using a reverse pec deck, provided you maintain intensity and proper form.
Are you looking to optimize your performance beyond just shoulder training? Explore our comprehensive resources on body composition or subscribe to our newsletter for more evidence-based strength insights. If you have a favorite shoulder exercise that isn’t a lateral raise or rear delt fly, let us know in the comments below.
