When imagining the world's strongest man, Eddie Hall would have an ideal physique.
As a personal fitness and strength coach, I have carefully followed his career, and I always watch out for a new training video that he shares online.
What I'm particularly impressed with is his shoulder workout routine, which he needs for a lot of the competitive events.
So, our team spent a few days examining all the workouts he does, and we also tested some of them out with clients for two months.
Quick Summary
- Eddie Hall performs everything from overhead presses to log presses in order to mimic the movements he has to do in competitive events.
- As the world's strongest man winner, it's all about maximizing the number of compound exercises he does to build up as much strength as possible.
- Along with having a strict macro diet, Eddie also relies on several supplements that can transform your time in a commercial or home gym.
Eddie Hall Stats
- Born: January 15, 1988
- Height: 6'2"
- Weight: 430 lbs.
- Waist: 36"
- Chest: 63"
Eddie Hall's Shoulder Workout Routine
Eddie Hall's workout on shoulder days is all about compound exercises that come close to the movements he does in different competitive disciplines.
Unlike most bodybuilders, he also does 15 or more reps in each set, so keep that in mind when choosing your weights.
Here's a typical shoulder routine he would go through with three sets of 15 to 20 reps:
- Overhead Press: For the overhead press, you want to set up a barbell with a decent weight load and balance it on your chest. Make a slow movement to increase time under tension for better results [1].
- Incline Bench Press: With a wide grip and an incline position, a lot of the resistance will transfer upwards to your chest and shoulders.
- Rear Delt Raises: Here's another great compound movement where you hold a dumbbell in each hand and lean forward. You then pull them up perpendicularly and keep your arms as straight as possible.
- Lateral Raises: These lateral movements will help to fully target your side delts and allow you to get those wide and rounded-out shoulders.
- Log Press: This is a unique form of lifting that powerlifters will be very familiar with. If your gym doesn't have the right equipment, then you could do a beneficial clean-and-jerk movement instead.
What's His Diet Plan?
Eddie Hall has a diet plan where he eats about six meals a day that heavily focus on carbs and protein.
Each meal is probably portion controlled to the size of a standard meal, and doing it this way allows him not to have to deal with huge portions multiple times a day.
As a professional strongman, Eddie Hall's daily training involves a lot of weight lifting and practicing competitive lifts to get the technique right.
And that translates into more than 5,000 calories on a typical day.
"No event in strongman competitions lasts longer than 40 seconds, so by swimming in fast bursts, my body is conditioned for the level of speed and power it needs."
- Eddie Hall
Does He Take Supplements?
Yes, Eddie Hall takes supplements to help with his bulking and recovery times.
There are two main products he relies on, and they should be on your supplement list if you plan to do this workout routine.
First of all, he will need to eat a lot of protein, and while chicken breasts can help with that, getting some help from protein shakes is going to make things a lot easier.
The other important type of supplement to consider is a recommended BCAA formulated for men.
With such targeted amino acids, you can make sure that you kickstart muscle protein synthesis after your exercises, and that will help you recover faster [2].
FAQs
What Does Eddie Hall Shoulder Press?
Eddie Hall can shoulder press over 150 pounds. And that is with one dumbbell in one hand, which is an incredible achievement even for a strongman used to such loads in competitive events.
How Often Does Eddie Hall Work Out His Shoulders?
Eddie Hall aims to train his shoulders once a week. Because his shoulders play a significant role in competitions, this is an important area for him to ensure he achieves maximum strength.
Are You Ready To Bulk Up Your Shoulders?
If you start implementing the above shoulder workout routine at least once a week, you should notice some significant changes in mass and strength within two months.
It's a tough routine, but if it's good enough for one of the strongest men, then you shouldn't ignore it.
You'll also want to make sure you achieve maximum recovery and bulking with the right protein source:
The better the quality of the protein powder, the faster you will recover and notice changes in your physique.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285070/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987
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