Feather makes use of these methods as surefire methods to develop.
Final up to date on March twelfth, 2025
IFBB Professional League Traditional Physique competitor and RP Energy Head Physique and Bodybuilding Specialist Jared Feather helps professional bodybuilders pack on muscle for competitors or trains his purchasers to get them in higher form. Feather just lately shared suggestions for constructing bigger shoulders and biceps whereas coaching at Flex Lewis’s Dragon’s Lair Gymnasium in Las Vegas, NV.
Feather’s session featured three workout routines: behind-the-back cable curls, machine lateral raises for the medial delt, and face pulls for the rear delts.
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Behind-the-Again Cable Curl
Prepare the biceps first since they usually want extra work than the shoulders. Feather carried out cable deal with curls on the cable station whereas standing barely in entrance of the unit. This place allowed his arms to stretch behind him when totally lengthened.
Feather trains his biceps and shoulders for 4 units every, 4 instances weekly, for a complete of 16 units every week.
“I like coaching them this manner. Progress has been loopy.”
—Jared Feather
Feather focuses on the eccentric, performing three to 5, and holds a deep stretch for a second by means of his full vary of movement on every rep.
Feather’s recommendation comes from expertise and analysis. A 2017 research discovered that performing eccentrics and concentrics correctly will help maximize muscle development. (1)
After performing a number of rest-pause sets, Feather elaborated on the distinction between working a motion to failure and dealing a muscle to failure. Coaching with correct kind adopted by cheat reps isn’t as efficient as performing slower reps with right execution at a slower pace with a spotlight on stress.
“You’re nonetheless hitting your biceps, however they’re not taken to failure.”
—Jared Feather
Machine Lateral Raises and Face Pulls
Feather used a seated machine and lifted his arms above parallel to maximise medial delt contraction. Many lifters use a rope attachment for face pulls, however Feather steered utilizing a straight or angled bar as a substitute.
This helps me get the motion higher, truthfully.
—Jared Feather
The cable pulley was set at round chest peak and he lifted the deal with above his head whereas pulling as a substitute of straight towards his face.
I maintain my shoulders elevated and don’t drop the place there isn’t any stress. I set again, maintain the strain on the delts.
—Jared Feather
Feather at the moment trains with fellow professional Nick Walker, who’s amidst his prep for the 2025 Pittsburgh Pro.
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Reference
- Schoenfeld, B. J., Ogborn, D. I., Vigotsky, A. D., Franchi, M. V., & Krieger, J. W. (2017). Hypertrophic Results of Concentric vs. Eccentric Muscle Actions: A Systematic Evaluation and Meta-analysis. Journal of power and conditioning analysis, 31(9), 2599–2608. https://doi.org/10.1519/JSC.0000000000001983
Featured Picture: @jared_feather on Instagram