TL;DR
Want bigger delts and arms? Focus on proper exercise selection, train lateral delts and weak points first, and use progressive overload. This workout session with Jesse James West features high-intensity myo-rep training, muscle snatches, and brutal delt and arm finishers to maximize growth.
Introduction
When it comes to building bigger delts and arms, many people struggle with stubborn growth. Jesse James West teamed up with Dr. Mike and Jared Feather to put together a scientific hypertrophy-focused delt and arm workout to break through plateaus.
Key Principles of the Workout
1. Prioritize Weak Points First
- If lateral delts are lagging, train them first in the session.
- For a weak **biceps or triceps**, position them before stronger muscles in the workout.
2. Use Myo-Reps for Maximum Hypertrophy
Myo-rep training involves one activation set followed by mini-rest sets, ensuring constant muscle engagement and high-intensity volume.
3. High-Intensity Finishing Sets
- Holding isometric contractions at the end of sets forces maximal muscle fiber recruitment.
- Utilizing forced reps and slow eccentrics extends time under tension for greater growth.
The Workout Routine
Day 1 (Delts & Biceps)
- Machine Lateral Raises (Myo-Reps) – 3 sets
- Incline Dumbbell Curls – 3 sets
- Hang Muscle Snatches – 3 sets
Day 2 (Triceps & Shoulders)
- Behind-the-Neck Tricep Extensions – 3 sets
- Smith Machine Shoulder Press – 3 sets
Common Mistakes to Avoid
- Ignoring weak points – Train them first.
- Not using full range of motion – Deep stretch matters.
- Avoiding volume progression – Increase reps or weight gradually.
Conclusion
If you want bigger delts and arms, train weak points first, use high-volume intensity techniques, and progressively increase resistance. Jesse may have struggled, but this workout is guaranteed to deliver results if followed consistently.
For custom hypertrophy plans, check out the RP Hypertrophy App below. Now, get to work and build those boulder shoulders!
