The Jujimufu Shoulder Workout | The Ultimate Guide!


Are you curious how Jujimufu trains his shoulders? Do you want to know his secrets for building cannon-ball delts and a huge overhead press? Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how Jujimufu trains his shoulders for size and strength.

Jujimufu Stats

  • Age: 35 years old
  • Height: 5 feet 11 inches
  • Weight: 235 pounds
  • Real Name: Jon Call
  • Cooler Than You: Yes

If you’ve never heard of Jujimufu then you must be living under a rock! Jujimufu is one of the biggest names in the fitness industry today. He is best known for his incredible acrobatics skills and his legendary flexibility.

However, Jujimufu is also an experienced bodybuilder, powerlifter and strongman competitor with over 2 decades of experience in the gym.

Jujimufu knows a thing or two about building huge shoulders. His shoulders are one of his best body parts. In fact, they completely overpower some of his other body parts, such as his chest and arms.

Jujimufu says the key to building huge shoulders is to train them on their own separate workout using high-volume bodybuilding style workouts.

“If you want to build bigger shoulders, do shoulders on their own day.”

Jujimufu uses many different exercises to target all three heads of the deltoids, and he always trains for the pump using higher rep ranges.

Jujimufu also likes to pre-exhaust his side and rear delts before performing any overhead pressing exercises. He says this strategy will help you build bigger shoulders than performing them first in your workout.

Here is one of Jujimufu’s favorite shoulder workouts. Check it out:

Jujimufu Shoulder Workout #1

  • Exercise #1: Standing straight arm machine lateral raise, 3 sets of 10-20 reps
  • Exercise #2: Reverse pec dec, 3 sets of 10-20 reps
  • Exercise #3: Standing viking press, 3 sets of 10-20 reps
  • Exercise #4: 45 degree supine cable front raise, 3 sets of 10-20 reps
  • Exercise #5: Barbell overhead shrug, 3 sets of 10-20 reps

Here is the training video:

This is a perfect example of how Jujimufu likes to organize his shoulder workouts. He starts the workout by pre-exhausting his side and rear delts using different isolation exercises.

He says that most people have overdeveloped front delts, so you want to focus on the side and rear delts to bring them into balance.

“The rear delts are most of the delts. If you’re not doing your rear delts then you just aren’t going to look like you have big delts. So this is the best exercise for that, is some variation of a rear delt fly.”

Later in the workout Jujimufu performs his heavy overhead pressing exercise.

He says these exercises belong at the end of your shoulder workout, after you have isolated your side and rear delts. That way these muscles work even harder during your overhead pressing exercise.

“The reason I put on presses later, especially when I’m bodybuilding prepping, it’s so much easier to feel the delt muscles in the right way when they’re pre-exhausted. You also don’t have to use as much weight which is super helpful.”

Here is another one of Jujimufu’s high-volume bodybuilding shoulder workouts. Check it out:

Jujimufu Shoulder Workout #2

  • Exercise #1: Machine lateral raise, 3-4 sets of 8-15 reps
  • Exercise #2: Reverse pec dec, 3-4 sets of 8-15 reps
  • Exercise #3: Cable front raise, 3-4 sets of 8-15 reps
  • Exercise #4: Seated DB overhead press, 3-4 sets of 8-15 reps

Here is the training video for this workout:

Once again Jujimufu starts his shoulder workout by isolating his side delts with some type of lateral raise exercise.

He says that you shouldn’t worry too much if your traps are kicking in during your lateral raises. They are going to work no matter what, so you might as well get over it!

“And yea, my traps kick in a little bit. But nothing wrong with having big traps either! It obviously hasn’t taken anything away from my shoulder development.

All these people trying to separate their traps from their shoulders on lateral raises, there’s no reason to. You try your best but your traps are going to kick in at the end of it. Get over it!”

Then at the end of the workout Jujimufu performs some heavy dumbbell overhead presses to finish off his delts.

“If you want to get jacked then stick to shoulder pressing movements at the end of your workout, not at the beginning.”

Sometimes Jujimufu likes to start his shoulder workouts with a rear delt exercise, rather than a lateral raise variation. Here is one workout where he did exactly this. Check it out:

Jujimufu Shoulder Workout #3

  • Exercise #1: Reverse pec dec, 4 sets of 8-15 reps
  • Exercise #2: Machine lateral raise (straight arm), 4 sets of 8-15 reps
  • Exercise #3: Seated DB overhead press, 4 sets of 8-15 reps
  • Exercise #4: Seated DB lateral raise, 4 sets of 8-15 reps
  • Exercise #5: Powel raise**, 4 sets of 8-15 reps

**Use a pronated grip and perform through the bottom-half range of motion only.

Here is the training video:

Jujimufu says starting your shoulder workout with a rear delt exercise makes perfect sense, as the rear delts are important for bodybuilding, as well as from a strength / injury prevention standpoint.

“Rear delt is the muscle in the shoulder that makes a shoulder look like a shoulder. Everyone should be doing these. It protects against shoulder injury, it’s an aesthetic exercise, there are no drawbacks. I think people just forget to do it.”

Jujimufu says that most people make the mistake of just performing some light pump sets for your rear delts. He thinks a better approach is to use the progressive overload principle and to try to use heavier weights over time.

“Go for strength gains when you’re training the rear delts. Don’t limit yourself – go for the full stack!”

Sometimes Jujimufu likes to copy the workouts of other bodybuilders and celebrities. Here is Jujimufu trying out The Rock’s shoulder workout, as well as his cod-heavy diet. Check it out:

Jujimufu Shoulder Workout #4

  • Exercise #1: Seated DB overhead press, 3-5 sets of 10-15 reps
  • Exercise #2: Cable front raise, 3-5 sets of 10-15 reps
  • Exercise #3: Standing DB lateral raise, 3-5 sets of 10-15 reps
  • Exercise #4: Reverse pec dec, 3-5 sets of 10-15 reps
  • Exercise #5: Seated DB lateral raise, 3-5 sets of 10-15 reps
  • Exercise #6: Barbell shrug, 3-5 sets of 10-15 reps
  • Exercise #7: Dumbbell shrug, 3-5 sets of 10-15 reps

Here is the training video:

Talk about a high-volume shoulder workout! Jujimufu says the only way to survive this workout is to eat your bodyweight in cod every day, just like the Rock.

Dwayne Johnson puts three pounds of cod in his mouth ever day to fuel his high-volume shoulder workouts.

“The Rock eats 36 ounces of cod per day. The Rock started eating less cod around 2016 because he was dwindling the fish supply in the ocean, and the Rock can’t dwindle the ocean’s fish supply.”

If you aren’t prepared to put three pounds of cod in your mouth then don’t even think about trying Dwayne Johnson’s shoulder workout!

Conclusion | The Jujimufu Shoulder Workout!

Jujimufu has massive shoulders and it’s easy to see why. He trains his shoulders on their own separate training day using high-volume bodybuilding style workouts.

Jujimufu says the key to building big shoulders is to pre-exhaust your side and rear delts before performing any heavy overhead pressing movements. This is a favorite strategy of John Meadows and many other bodybuilding coaches.

If you respond well to high-volume bodybuilding workouts then you may want to try Jujimufu’s shoulder program. It could be just what you need to take your training to the next level.

“Don’t blink. Blinking is the enemy of tricking. It’s hesitation, and all hesitation is doom. You can’t wait to do tricks. You simply must do tricks.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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