Shoulders hypertrophy reddit. The way their CSO Dr.

Shoulders hypertrophy reddit. redditmedia. From observation I think that's what most people with large shoulders do. Jun 19, 2024 · Each shoulder is held in place by a group of four muscles and tendons, called a rotator cuff, which covers and protects the humerus and lets you raise and move your arm. Shoulder press is unnecessary for most people wanting to grow their shoulders if they are already doing bench and incline. For example, I can push press my strict press 3RM for 12 reps! Then I go into high volume, perfect slow form and no rest drop sets of side raise, back delta work and other painful hypertrophy oriented shoulder stuff. But is this true? Even with just a very small dip/push, I can use substantially heavier weights. The following 3 bones are involved in the formation of the shoulder: Here are the primary functions of the shoulder muscles: Moving the arms in all directions by helping the humerus move while its head stays in place within the glenoid cavity. 3X8 pull-ups 4x8 Shoulders Raises with 20 lbs dumbells 4x5, 115 lbs Overhead Press with barbell 3x8 Upright rows with 30 lbs dumbells What can I add or do differently to gain mass in my shoulders? Thank I want to focus on bringing my shoulders up as they are a weak point, shortly followed by my arms. Jun 28, 2023 · Big shoulders are a hallmark of the best bodybuilders, but you don’t have to want to be Mr. But shoulders, biceps, and triceps are used in both push and pull movements. These bones are connected by joints, with the main one being the shoulder joint or glenohumeral joint. I’ve been doing stronger by the day because I find it compatible Most shoulder injuries are caused by problems in the rotator cuff muscles, specifically the external rotators (supraspinatus, infraspinatus and teres minor). Do you do dumbell, barbell, seated, or standing? Which one is "best" for building great shoulders? The front delts get excessive volume from pressing and there's loads of better exercises for the side delts. I went from not being able to do one to I can do 9 right now. Hypertrophy focused shoulder days created additional v taper and broadness. Is this true or is it just broscience? I want to focus on bringing my shoulders up as they are a weak point, shortly followed by my arms. That is what this split is good for in particular. But now they aren't growing and i work them out and can't seem to make them grow. Am I better off just doing another exercise super seted with side delts raises or upright rows? Hi there, Anyone can recommend a good shoulder routine or exercises that I can add into my 4 days upper lower. I can do 3 pullups, 3 dips, 8 inverted rows and I do shoulders, arms workouts as well. Cleveland Clinic is a non-profit academic medical center. Trade off between shoulder health and chest stretch on pressing movements? The chest+back combo alternating created thickness, density and strength. Currently my shoulder workout, (Which I do along with legs) goes as follows. A place for the pursuit of physical fitness goals. Over time, arthritis leads to cartilage loss. : incline press machine vs. Shoulder pain that comes from the joint often gets worse with arm or shoulder movement. It's important to note that proper form and technique should Torso/Arms+Shoulders/Legs (or any rearranging thereof) is used by even elite lifters for physique. The way their CSO Dr. These muscles keep the shoulder joint in place, give the shoulder its characteristic shape, and strengthen it. However, a lot of the routines that are posted online are unbalanced; they usually emphasize the front deltoids more than anything else. I have no trouble with other body parts progressing (back, chest, shoulders, legs, etc. Jun 19, 2024 · Shoulder pain is any type of pain or discomfort you feel in your shoulder. All of these work together and allow us to move our shoulders to raise our hands, reach behind our backs, or throw something. I almost always bench with dumbells, because the barbell section is often already in use by someone else. I am 6'5 and 200 lbs. Universe to focus on developing your shoulder muscles. I also feel like I feel my chest more when benching with dumbells instead of a barbell. 33 votes, 13 comments. What is not so popular is the full can exercise (with dumbbells). Reply reply vectorinc • 53 votes, 33 comments. ) but I feel like my arms haven't grown proportionally. Arnold even ran it. So ur comment about the boredom was speaking to me. So if you struggle with stiffness and are always seeking shoulder stretches, I can relate! Most shoulder problems fall into four major categories: Other much less common causes of shoulder pain are tumors, infection, and nerve-related problems. Reply reply Torontokid8666 • For me my left shoulder use to be bad due to arm wrestling my friend, but after doing dips it actually helped build inner strength in my shoulder strength or something and the feeling as i go beyond parallel for me has helped my flexibility a lot. Shoulder pain, stiffness or weakness can make it difficult to carry out everyday tasks, like reaching for something on a high shelf, driving a car or even brushing your hair. Mar 23, 2015 · At the shoulder, three major bones meet and create a 90-degree angle: Clavicle: Also known as the collarbone, the clavicle extends across the front of the shoulder from the sternum to the Apr 7, 2024 · The human shoulder anatomy has three bones: the collarbone, shoulder blade, and upper arm bone. Ego lifting during flat bench is also another sure way for your shoulders to start completely taking over the lift. Specifically, I'm asking what worked for YOU to increase your arm size? I'm looking for your personal anecdotes and experiences here speculation, broscience, and opinions Hey looking for someone who is willing to share Jeff nippard‘s Men’s Shoulder Program. Jeff gives good reasoning for his exercise choice, within the program, and the volume will probably ramp up in the later stages. I do. Yet my chest hasn't grown that much it just got a muscular shape. Please see the r/Fitness Wiki and FAQ at https://thefitness. How tf does one do an Upper day where you do chest, back, biceps, triceps and shoulders? Doesn’t that take at least 2 hours? And the longer you’re working out the worse your performance becomes. Treatments range from pain-relieving home remedies — like ice, heat and exercises — to surgery. The strength phase is actually doing those main exercises. The stoppers on these machines means I can’t really get the best stretch, but are they still good for overall chest hypertrophy? I use them so that I don’t need a spotter and can go to true failure without fearing death, but I wonder how they’d compare to a Smith machine equivalent (i. So my opinion would be, IF you want to work out 6 days a week and IF you want to prioritize arms/shoulders, yes. Aug 31, 2023 · Shoulder pain can be caused by issues with the shoulder joint. There are also ligaments The human shoulder is made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone) as well as associated muscles, ligaments and tendons. Mobility has its price, however. Thanks 0 2 Share Sort by: Add a Comment Workout for shoulder hypertrophy - feedback appreciated Hello, I’m trying to build a routine to focus on hypertrophy for the upper body (especially shoulders, chest, traps, lats) and strength for the lower body. The pain can come on gradually or abruptly, and it may range from mild to excruciating. Anyone have a good shoulder workout for for front and side deltoid and traps? My split is like this: Back/ Chest Power Day Arms/ Shoulders Power Day Legs Power Day Back/ Chest hypertrophy Arms/ shoulders hypertrophy Legs Hypertrophy Abs or Rest I prefer this to PHAT because it gives me more time to focus on lagging body parts, and because of the additional third power day I can add some specific exercises that I like. Upper Lower is easy to overthink. Something like this is probably all you need. Nuckels at strength theory has a bunch of meta-research articles about this if you're interested. So a couple things I've found useful lately is Mike Isratael's training landmarks for hypertrophy, specifically in the MAV (maximum adaptive volume) realm - having a basic understanding what each muscle group can generally tolerate has become a cornerstone to my programming and has been working really well for me and a few others. I train 3x / week normally alternating between these two routines: Routine 1: chin ups 6 rep, dips 8 rep (3 set) I don't remember where, but I remember reading that high volume + low weight exercises lead to faster muscle growth in the deltoids relative to other muscle groups. The hips thing is too hard to replicate in the cable version for the stretch. Traps are responsible for both raising the shoulders as well as pulling the shoulders back. So can you build a I’ve been working out for a few months now and I’ve been doing a PPL split, which is chest day (3 chest exercises, 2 shoulders and 2 triceps), back day (3 back workouts, 2 biceps and 1 shoulder) and leg day (2 quads and a assortment of others) Jul 31, 2024 · Are you trying to add variety to your shoulder training? Check out the best shoulder exercises of all time for building strength, power, and mass. Also called the glenohumeral joint, it is a ball-and-socket joint capable of the widest range of movements in the body, controlled by the six shoulder muscles. Although often referred to simply as the shoulder joint, it is a complex structure formed by a combination of multiple bones, joints, and muscles. Does anyone have any experience with the above programs? Hi all, I'm looking for some tips on how to increase the size of my upper arms. Jun 29, 2025 · Your shoulders can be affected by injuries such as sprains, strains and rotator cuff tear. I was wondering if I could just replace the db shoulder press entirely with ohp for higher reps. All kinds of curls work well, just choose the ones that work for you, make sure to get a full stretch (contract your triceps at the bottom to ensure this) and a full contraction (squeeeeeze). So, what are all the calisthenics exercises that build the most muscle to help with the main movements? Jun 25, 2023 · 3 Shoulder Hypertrophy Workouts (15 Best Exercises) The best hypertrophy workouts and exercises for cannonball shoulders By Dr. Well, Renaissance Periodization says that the hypertrophy phase should be exercises that build the most muscle in order to make the main exercises better. Because the ball of the upper arm is larger than the socket of the shoulder, it is susceptible to injury. Legs is just upper rest day Reply reply more repliesMore repliesMore repliesMore repliesMore replies TheAstroPickle • i like I have been training calithenics for 7 months but my pushup progress seems slow. incline Smith machine press). Upper 1: 2 Chest Exercises (One heavy Press, One light Fly) 2 Back Exercises (One Heavy Vertical Pull, One light row) 2 Shoulder Exercises (maybe one upright row and one Lateral Raise?) Rest Lower 1: 2 Heavy Squats (Like, barbell squat + Downsets, BB Squat + Hack Squats, ect) 1 Hamstring (Light good mornings, or I’ve bought his shoulder hypertrophy program and was pretty satisfied. It can move in many directions and it’s considered to be the most movable May 6, 2025 · Shoulder arthritis is inflammation in your shoulder joint. Incline is good, don’t get me wrong, but dips hit the chest well, but also hit the triceps better than any bench variation. Other joints, like the acromioclavicular joint, are also part of the shoulder. Your shoulder is called a ball-and-socket joint. Natural Hypertrophy has a great video on db pullovers, I recommend watching it. Shoulder Hypertrophy Training Help? I realized I need to take the time to really work my shoulders and grow them. Then again, my shoulders are small as fuck, so what do I know. The human shoulder is made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone) as well as associated muscles, ligaments and tendons. 3X8 pull-ups 4x8 Shoulders Raises with 20 lbs dumbells 4x5, 115 lbs Overhead Press with barbell 3x8 Upright rows with 30 lbs dumbells What can I add or do differently to gain mass in my shoulders? Thank Hi there, Anyone can recommend a good shoulder routine or exercises that I can add into my 4 days upper lower. Or it can be caused by issues with the surrounding soft tissues. If hypertrophy is your only goal, you can have 2 days when you're really hitting your delts with 2-3 exercises for 2-3 sets each and then you can throw in some lat raises for example in your leg days. com The best thing for trap development is volume, and the best multiplier of that volume is understanding the muscle. Plus, who doesn't want a neck wider than their head? Machine shoulder press or Seated smith machine shoulder press? Which one is better and provides better stability and hypertrophy as a compound exercise for deltoids? Right now I hit shoulders twice a week- once for strength (ohp) and once for hypertrophy (db shoulder press). For this reason, face pulls are so popular and the main shoulder accessory exercise for so many athletes. If you do them like this you can definitely build muscle as you can constantly progressive overload. Mike Israetel explained hypertrophy training concepts and the RP training volume landmarks really hit home with me. Jan 12, 2019 · You can hypertrophy the delts (or any muscle) using a million different programs or exercises, but I'd keep this in mind for expectation management if your shoulders have historically been of average width: That said, you can definitely still make your shoulders bigger (I have no specific recommendations because I'm small myself). We would like to show you a description here but the site won’t allow us. The number of sets per workout varies depending on individual goals, fitness level, and the specific exercise being performed. Lats, pecs, shoulders, biceps, triceps, forearms, core, quads, hamstrings/glutes, etc , would be 100-200 sets total per week. These soft tissues include muscles, ligaments, tendons and bursae. This allows for a balance between building strength, endurance, and muscle hypertrophy. I bought nippard’s body building program when he was running a sale also when I was starting to feel bored with SBS hypertrophy program. Doing it right = across the bench, not lying on it, and lowering the hips so it makes the stretch bigger. Learn how to treat and prevent shoulder pain and injury. Here’s an example of my exercise list. Bench and Dips. I started doing these instead of the bench press and it really made a huge difference in terms chest activation and it also seems to be a lot gentler on the shoulders. I just wanted to hear you guys thoughts on the various types of shoulder presses. However, a common guideline for resistance training is to perform 3-5 sets per exercise, with 8-12 repetitions per set. Carl Juneau, PhD Updated Jun 25, 2023 · 14 min read Jan 3, 2024 · Master the art of side delt hypertrophy with this guide, featuring effective training volumes, exercise variations, and periodization strategies for sculpting powerful shoulders Like the title says, I would appreciate any advice for getting more muscle on my shoulders. The general consensus for volume in training is 10-20 sets per week, per muscle group. The best shoulder exercises draw upon a range of associated muscle groups and can form the basis for a great full-body workout. Which is why barbell shrugs, as executed by your standard gym bro, are not necessarily taking full advantage of the traps. It's perfectly sound for any level of lifter. I didn't really do them before since they seemed to grow on their own from all the compound excerises. 5 split and hypertrophy are two things that don't go together. Misses Out a thing or two but, besides that it is complete… I've been doing neck-specific hypertrophy work at the direction of my physical therapist (DPT) to help prevent recurring injuries from jiu jitsu practice. When trained, it is only in the context of rehab of the We would like to show you a description here but the site won’t allow us. Day 1 Upper Hori push: bench press Hori pull: DB rows Vert push: OHP Vertical pull: banded chin ups Chest: DB chest Press Day 4 Upper: Hori push: bench press Hori pull: DB rows Vertical Push: 1 arm seated Press Vertical Pull: banded chin ups Like the title says, I would appreciate any advice for getting more muscle on my shoulders. Folder contains all the jeff nippard programs + a few for womens. 3X8 pull-ups 4x8 Shoulders Raises with 20 lbs dumbells 4x5, 115 lbs Overhead Press with barbell 3x8 Upright rows with 30 lbs dumbells What can I add or do differently to gain mass in my shoulders? Thank Jan 4, 2025 · Discover the 5 best shoulder exercises for hypertrophy and unlock your strength training potential with StrengthLab360. Those programs are fine once you've accumulated enough strength to say push or pull an avg of 200lbs for chest, 150 for shoulder, 400 for deadlift, 350 for squat, and 200 for bent over barbell rows. Although the shoulder is the most movable joint in the body, it is also an unstable joint because of its range-of-motion. Below are some of the most common conditions you may encounter, and some tips for how to address them. Short: your protein synthesis only lasts 48-72 hours after each workout, which basically means on a 5 split that each specific muscle is only growing half of the week. I now strictly stick to incline and flies when I want to target chest development. Bursae are small, fluid-filled sacs that are located in joints throughout the body, including the shoulder. 2 days ago · If you’re like me, your shoulders are where you tend to hold the most tightness. Additional volume on arms was tiring but with experience in muscle isolation you get used to it + bigasfuxk arms bro. wiki for help with common questions. What are you defining as low rep? Hypertrophy rep range is way higher than strength range (15 vs 5). Wow this review is exactly what I was looking for!! Thanks for writing it! I spent all of 2023 running SBS RTF and then SBS hypertrophy. When are they getting any rest? Reply reply kevinjoker •. I work out and get gains everywhere except my shoulders. I pick one of these variations of press each shoulder day. I can bench more weight on barbell than on dumbells, though. Unless training 6 days a week on a 3 day split, how is this possible? I do only the typical compound bodyweight exercises (push ups, dips, pull ups, rows, chins, Squats, core, etc As Dr Mike Isratael said in his hypertrophy notes, his biceps blew up after doing biceps 4 days a week and not having a devoted biceps day. Aug 9, 2022 · As you age, you're more likely to experience shoulder pain from a variety of common conditions. That's a good point about OHP for hypertrophy, but I don't know how effective push press would be for (shoulder) strength. I had flat be my primary lift on chest day and after 3 years of lifting my shoulders became so overdeveloped compared to my chest - particularly upper chest. trueHey! Anyone please share the ultimate push pull legs system by jeff nippard which is released recently. Is this true or is it just broscience? But I've read and heard the strict Press is better for hypertrophy and raw strength, given you have to initiate the movement from a dead stop, and more time under tension. Mar 4, 2022 · Don’t ignore obvious warning signs of more serious shoulder issues. I do a complete body workout not chest focused only but my progress seems slow. e. When I was looking for a starting point for my own hypertrophy training program, I used the guides on the RP Hypertrophy Training Hub to help me pick reasonable starting points. Mar 23, 2015 · At the shoulder, three major bones meet and create a 90-degree angle: Clavicle: Also known as the collarbone, the clavicle extends across the front of the shoulder from the sternum to the What most people call the shoulder is really several joints that combine with tendons and muscles to allow a wide range of motion in the arm — from scratching your back to throwing the perfect pitch. Symptoms include pain, stiffness, decreased range of motion and popping, clicking and grinding noises in your shoulder joint. I’ve seen the most shoulder progress adding push presses, military presses & seated barbell presses as my starting movement. Building muscle requires low rep, heavy/high resistance exercises. The articulations between the bones of the shoulder make up the shoulder joints. Muscle — Scientific review by Dr. abb wobfr msavk fijt ykjyey fshn irzaa ghkt xmkae tasldj