Canadian bodybuilder Jeff Nippard is a well-known name in the bodybuilding community for his scientific approach. The fitness coach often shares the science-backed methods that he uses and recommends. On September 10, 2024, he shared a YouTube video highlighting some of the best and worst shoulder exercises, in his opinion.

Nippard created a six-tier system based on the muscle-building effectiveness, ease of progressive overload, and comfort of each exercise. He further reveals the best exercise for each muscle group (anterior head, lateral head, and posterior head). After explaining the best and worst shoulder workouts for each ‘head’, he reveals that the best overall shoulder development exercise remains the cable lateral raise.

“If I had to pick one exercise as the best of the best for overall shoulder development, I think I’d go with the cable lateral raise," said Nippard on his YouTube video. "It’s easy to do, it’s super effective, and it checks all the boxes for hypertrophy."

The cable lateral raise, as per Nippard on his YouTube channel, targets the lateral deltoid, helping you build round, wide, and strong shoulders.

Unlike dumbbell exercises, the cable keeps the side delts under constant tension, while the resistance profile effectively matches the strength curve of the deltoid, making it effective for hypertrophy.

In simple terms, hypertrophy refers to gradual muscle growth due to resistance training with progressive overload.

According to him, the number 1 exercise for each ‘head’ includes-

• Front delts- Machine shoulder press
• Rear delts- reverse cable crossover
• Side delts- cable lateral raises

If you’re wondering how to fit these shoulder workouts into your routine, don’t worry. Nippard has also explained the best weekly workout split that you can follow.

The best weekly workout split, as explained by Jeff Nippard

You will find an abundance of workout routines, diet charts, and ‘facts and opinions’ on the internet. However, Nippard’s scientific approach helps you make an informed decision about the best workouts and weekly split that you can follow.

“All these splits will work as long as you do, and the best split is the one you’ll actually stick to,” he explains in his YouTube video.

His favorite split, he explains, is the 5-day upper/lower PPL split. He gave this split an S+ rating.

The split combines two splits into your typical weekly training routine. It combines Upper-Lower for 2 days and then moves to Push-Pull-Legs for the next 3 days. This, as per Nippard, allows every major muscle group to train and recover efficiently.

However, Nippard emphasizes the importance of following through and being consistent, rather than choosing routines and exercises that are overwhelming.

Would you be willing to try Nippard’s 5-day workout split and shoulder workouts?

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Written by

Avantika Das

Edited by

Zaid Quraishi