This Workout Made Me Cry

Summary

• I learned about Destroyer sets from John Meadows, and they became one of my favorite shoulder exercises.
• You start with super heavy dumbbells, about twice as heavy as what you'd normally lift.
• Do heavy partial reps, around 35 of them.
• Then, drop to half that weight and aim for full-range reps, but you'll probably end up doing another 35 partials.
• Altogether, that’s about 70 reps in a minute and a half.
• The first time I tried this, I felt intense pain that even made me tear up, with my shoulders feeling like they were on fire for about 20 minutes after leaving the gym.
• I started using Destroyer sets as my main shoulder growth exercise, and it helped shape the build of my deltoids.

Video

How To Take Action

I would suggest implementing the “Destroyer sets” technique if you're aiming to grow your shoulder muscles. It's a great way to really challenge yourself and accelerate growth without needing a lot of fancy equipment or time.

1. Choose Dumbbells Carefully: Start by picking super heavy dumbbells, about twice what you normally lift. It's important you choose a weight that challenges you but still allows you to manage partial reps safely.

2. Begin with Partial Reps: Aim for about 35 partial reps with these dumbbells. Remember, the goal is not full range but rather controlled movements with heavy weights.

3. Reduce Weight: Quickly drop the weight to half of what you started with. This is where you try for full-range reps. Reality check—your muscles will likely be exhausted, so partial reps are okay.

4. Push Through the Burn: Expect to feel an intense burn. Your shoulders might feel like they’re on fire, but that's part of how you know it's working. This intensity helps build muscle.

5. Track Your Progress: Each session, track how you're progressing—not only in weight lifted but also in how your body feels afterward. This builds a sense of achievement and helps you tweak the routine as needed.

Using these steps, this workout can be your go-to strategy to build stronger delts with minimal equipment and time investment.