Shoulders hypertrophy reddit. 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 Jan 12, 2019 · I've always had wide shoulders structurally, but I only began to experience significant delt hypertrophy after I started doing a high volume benching program. That said you can probably get the same hypertrophy results in a shorter workout if you just go to failure. Are there any programs that are specific to building out your shoulders? The only one I’ve found so far is Jeff nippard’s shoulder program but I wanted to see if there were other alternatives. Plus, who doesn't want a neck wider than their head? Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. Dumbbell shoulder press, laterals and upright rows BW will always work but weights adds the most size. So ur comment about the boredom was speaking to me. Overhead press, lateral dumbbell raise, deltoid flies and a variety of shrugs will solve your problem. I will be following either the 4 day or 5 day split. Also reverse cable woodchops, facepulls, YTWL's, the arnold press, cuban press, squat press, plus a bunch of other variations that made me look really goofy in the gym, lol. We would like to show you a description here but the site won’t allow us. wiki for help with common questions. 33 cm² (hypertrophy). Is there any benefit of actual overhead tricep movement, as opposed to just working the long head upright with other movements? The general consensus for volume in training is 10-20 sets per week, per muscle group. Bench and Dips. If you do them like this you can definitely build muscle as you can constantly progressive overload. From observation I think that's what most people with large shoulders do. Initially I was just training with a program I made but I think it is better to follow a program by someone who is an actual professional. Any advice? A place for the pursuit of physical fitness goals. Hypertrophy needs muscle fatigue and for fibres to be damaged when the muscles are worked hard enough so that they can then grow larger. Standing Lateral Raises did come into it, but weren't a major part of the program. Last time (in March) I decided to try benching again I got up to 265x3 within a few weeks of re-learning the movement (and I had lost about 20lbs of bodyweight too), but my shoulders started hurting again. That will hit the anterior delts and the "upper" chest enough to keep things moving along. Do certain workouts actually broaden your shoulders or is that a frame issue? I'm a tall, skinny guy and have always had shoulder problems when working out and just wondering if there is possibility of increasing the broadness AND strength of my shoulder's without causing injury. While greasing the groove the muscles are not overloaded like in a typical workout. I've gotten to ~600 push-ups and ~300 pullups and at the time I could do maybe 20-25 pullups consecutively. Bench has dips and fly's. I always did upper and lower, with a strong focus on benching. The hips thing is too hard to replicate in the cable version for the stretch. But is this true? Even with just a very small dip/push, I can use substantially heavier weights. Reply reply [deleted] • Shitton of laterals raises Reply reply Snoregonia • A ton of shoulder hypertrophy work or steroids Reply reply [deleted] • I second this question Reply reply moeph0 • Mar 3, 2025 · The 7 Best Hypertrophy Programs 12 Week Maximum Hypertrophy Routine (Kizen) PHUL Workout Routine PHAT Workout Routine Mike Israetel Hypertrophy Workout Routine Hypertrophy Specific Training (HST) Routine Brogains 10 Week Powerbuilding Program Metallicadpa 6 Day PPL (aka Reddit PPL) These workout programs have hypertrophy as one of their primary training goals. That being said, for pure hypertrophy work, overhead movements are sub par. It would be more interesting at this point for a study to investigate why there are so many jacked gym bros doing the bro split compared to smaller gym goers doing more scientifically optimal routines. The same goes for dips (which I do on a plate-loaded machine on my hypertrophy days). Legs: 2 quad movements, 2 hamstring movements at 4 sets each. Also cable laterals and dumbbell laterals once a week each. 43 cm². Orthopedic surgeons will tell you that if one of your rc tendons gets torn or frayed, there's a good chance it won't heal well. This is mostly for shoulder stabilization and posture, this exercise will be very limited (and thus strengthen) the lower trapezius, which has the function of putting your scapula downwards (counteracting "shoulder to the ears"). Seated shoulder press not too bad. " Medical professionals use "Myofibrillar, muscle, hypertrophy" for the results of following a "Training for strength" routine. The strength phase is actually doing those main exercises. Then again, my shoulders are small as fuck, so what do I know. But go try and strict press 315 (staying upright and not turning it into a standing incline press) without big shoulders. Day 1: 5/3/1 FSL Bench Press + hypertrophy for upper body (focus on: back, shoulders, arms) Day 2: 5/3/1 FSL Squat + hypertrophy for legs (hamstrings, calves), abs Day 3: rest Day 4: 5/3/1 FSL OHP + hypertrophy for upper body (focus on: back, chest, arms) Day 5: 5/3/1 FSL Deadlift + hypertrophy for legs Doing it right = across the bench, not lying on it, and lowering the hips so it makes the stretch bigger. My left shoulder always acts up, so pressing movements are something I don't do as much for shoulders. 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. to look like Thor from the MCU) From my understanding RPs philosophy is to keep fatigue as low as possible while stimulating as much growth as possible. The drop set group gained +2. Shoulder Hypertrophy Training Help? I realized I need to take the time to really work my shoulders and grow them. Jeff gives good reasoning for his exercise choice, within the program, and the volume will probably ramp up in the later stages. You just randomly replied to my comment with "Nah" and gave unrelated advice. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. With Natural Hypertrophy's permission last year, I compiled all of his programs and some other general lifting guidance that he had written out in a few of his video descriptions. Or for people to tell /u/WeaponizedSleep to eat more. I have a feeling this is a result of my particular anatomy, because my chest and anterior delts are by far my strongest points and were even before I lifted weights. I love shrugs, I do barbell, dumbbell and barbell behind the back (smith machine is good for behind the back). Shoulder are slow-twitch dominant, and really favor higher-rep schemes for hypertrophy blocks. Heck you if you have weight you could even do lateral raise at the end of your workout, for hypertrophy. I also love close grip overhead work for a triceps movement. So can you build a Trade off between shoulder health and chest stretch on pressing movements? So my main exercises are pull ups, dips, and pike push ups. I train 3x / week normally alternating between these two routines: Routine 1: chin ups 6 rep, dips 8 rep (3 set) Hi all, I'm looking for some tips on how to increase the size of my upper arms. The exercises changed every couple Hey everyone, I’m looking to experiment with either NH’s Ultimate Intermediate Program or Bald Omni Man’s Beast Slayer Hybrid Program. Right now my routine consists of pushups for warm up, DB raises (lateral and front), shrugs, BB upright row,and DB military press. Plenty of good suggestions from people already in terms of training. As well i use it before chest because I get a great carry over to upper chest activation Do you prefer doing shoulders during your "push" day or adding it to legs, which makes it more of a 3-day split? I was considering doing shoulders during my "push" day, and only doing dumbbell shoulder press, after warming up my shoulders with chest exercises. The push-up is a horizontal press that targets the chest, shoulders and triceps. The full list of hypertrophy And which would you recommend to which petiole? His website says the glute hypertrophy one is largely a glutes, shoulders, and abs program. Barbell presses and machine presses. Their splits are similar with the exception that NH’s program is 5 days and BOM’s program is 4 days and combines the upper and lower day to a full body. Lateral raises on the A shoulder injury is one that can take you out of lifting for a very long time and could require lots of surgery and rehab. Slower and higher rep schemes have work well for me to target the muscles well without putting undo stress on joins. Nuckels at strength theory has a bunch of meta-research articles about this if you're interested. I didn't really do them before since they seemed to grow on their own from all the compound excerises. The front delts get excessive volume from pressing and there's loads of better exercises for the side delts. Most likely the 5 day. 02 (basically non-existent). The focus of the programme is to build you back, shoulders and arms while maintaining you legs, abs and chest (i. Compared to my other muscles my shoulders and upper back don't seem to get sore at all the next day during my split for the week. . incline Smith machine press). The number far off to the right is the weight I’m using. Now I actually look like I lift (except not really). The rotator cuff is a series of small muscles that have a very important job: stabilizing your shoulder. That's like saying "training chest just makes them fuller and more round". That's the point. For example, I can push press my strict press 3RM for 12 reps! 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. But now they aren't growing and i work them out and can't seem to make them grow. Right now I have on my mind one of those: smith ad press, close grip incline, incline dumbell press. Incline is good, don’t get me wrong, but dips hit the chest well, but also hit the triceps better than any bench variation. What is not so popular is the full can exercise (with dumbbells). For shoulder health, the recommended upper arm position for the DB press is in the scapular plane (about 30–45° angle to the frontal plane), not all the way out to the sides. I've found the best for hypertrophy is working more frequently, more volume, less intensity. Let's take shoulder press for example. From a hypertrophy perspective pinky upside up with a pouring glass movement on lateral raises feels superior to any other lateral raises movement. 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. 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. He was asking how to broaden shoulders. Sometimes rear delts but my rear delts grow pretty easily from back work so I don’t do them often. I mostly focus on strength, but I go hard on arm hypertrophy. I've done this before, EMOM workouts with pullups or push-ups. When trained, it is only in the context of rehab of the 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. Seem ok? Came up with it and decided to try it. Here’s the outline of the 12-week shoulder training program: Week 1 – Jeff Nippard Shoulder Hypertrophy Program We would like to show you a description here but the site won’t allow us. Benefits I noticed from prioritizing shoulders over chest. My chest was always the fastest thing to grow on my body, other than my quads and hams. Shoulder Pain vs Pec activation during bicep curls Hello, Whenever I do a bicep isolation exercise, I’ve always felt tightness or a twinge of pain near the front / top of my right shoulder. I suggest alternating alternating with dips or pushup. 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. Then, when you cycle back to high volume hypertrophy training, you'll be doing high rep with more weight than you would have had you just been doing hypertrophy training. 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. I like to implement upright rows and Arnold presses into my workouts. There is nothing at all wrong with preventative strengthening using exercises given by a physical therapist (vs a A friendly community that welcomes everyone and anyone, whether you are a beginner or a pro feel free to discuss and share your workout routines, or maybe find motivation here and take your first step to start working out. Grow your shoulder caps and beef up those traps and problem solved! We would like to show you a description here but the site won’t allow us. Very prominent trap muscles are often a result of steroid use because that particular muscle group is very androgen sensitive. Higher rep training results in sarcoplasmic hypertrophy, in which the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength, whereas during myofibrillar hypertrophy, actin and myosin contractile proteins increase in number and add to muscular strength. Is this true or is it just broscience? You will gain strength faster when training heavy for strength. I've been working to increase my muscle mass for the last 6 months and have seen a definite improvement over most of my body, but I feel like my shoulders aren't improving much at all and don't want to be under-proportioned. As well as finisher for delts as front Delt are least prioritized for me but still stretch and work the lateral head. Jun 25, 2023 · Today, we're diving into the ultimate guide to shoulder hypertrophy. I do a complete body workout not chest focused only but my progress seems slow. So, what We would like to show you a description here but the site won’t allow us. 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 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. 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. Bro seriously asking what function your shoulders, pecs, and lats have in reality? LMFAO. It helps to balance out the upper body muscles when combined with horizontal pulls, vertical presses, vertical pulls, accessory work focused on shoulder external rotation, lower traps, scapular upward rotation, etc We would like to show you a description here but the site won’t allow us. I wouldn't use it so much for hypertrophy purposes. I’ve been able to alleviate this somewhat by depressing my shoulders and contracting my pecs, but the amount of bicep activation I feel is lowered. My shoulders need to grow some more and I'm trying how to incorporate that into my program. Well, Renaissance Periodization says that the hypertrophy phase should be exercises that build the most muscle in order to make the main exercises better. Measure your wrist and ankle circumference and use an online calculator to find out your Grecian ideal, which is a great starting point for aesthetics. Lats, pecs, shoulders, biceps, triceps, forearms, core, quads, hamstrings/glutes, etc , would be 100-200 sets total per week. If I do 3 shoulder exercises: shoulder press, lateral raise, and front raises with 4 sets each would that satisfy the set requirement? Technically I'm only getting 4 sets on 3 different parts of my shoulder. Pushup progressions and dips. The difference is very small, and practically meaningless. Advice for building bigger shoulders. Currently trying high frequency training with SBS hypertrophy template, I'm only on week 1 so will see on that. Hypertrophy Program, any feedback? Reviews? Hey guys, I’m jumping into this program mid-bulk. My shoulders feel great! I prefer having big shoulders than a big chest too. Jul 31, 2024 · Below, we’ve curated a list of the best shoulder exercises you can do plus some of the best shoulder routines you can perform during your workouts. Is the set range meant to be for the same part on the muscle? We would like to show you a description here but the site won’t allow us. I’ve bought his shoulder hypertrophy program and was pretty satisfied. I work out and get gains everywhere except my shoulders. I've noticed that because shoulders are utilized in most upper-body exercises (bench, pull-ups, etc. 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. Overall my presses through the week are: dips 3x4-8, dumbell shoulder press We would like to show you a description here but the site won’t allow us. It especially sucks for chest day because if I don't warm up a lot, it gets irritated. 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. Mainly, there's no option to go straight to deload if shit starts getting hairy (you have end each individual day manually,) shoulders consist of front, side and rear delts, and some exercises effect the MRV of other ones that don't seem to be taken account for (like sumo squats effect quads, deadlifts effect hams, ect. ) but I feel like my arms haven't grown proportionally. Also try Arnold Press, Smith Machine Military Press, pull-ups, and varying forms of shoulder-raises with the same light-heavy-light weight pattern. I can do 3 pullups, 3 dips, 8 inverted rows and I do shoulders, arms workouts as well. I also notice that Beast Slayer Spiritual_Reindeer_8 Best shoulder and triceps hypertrophy workouts? I’ve taken pretty much all of RKs hypertrophy focused workouts and really want a new effective upper body hypertrophy focused workout to include in mu weekly routine. In Angleri 2017, the normal set group increased their thigh cross-sectional area by +2. When you move the weight up and down do you move your arm along with the shoulder joint as well as the elbow? 5 split and hypertrophy are two things that don't go together. The reason I made these changes were solely due to preference. The effect size between the groups is 0. Reply reply GiveMeSomeIhedigbo • A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Also the ideal set and rep ranges? Odds are you're neglecting your shoulders. 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 I want to focus on bringing my shoulders up as they are a weak point, shortly followed by my arms. . The extent of your shoulder development is largely determined by genetics. But with some creative programming you can probably make it work. That's a good point about OHP for hypertrophy, but I don't know how effective push press would be for (shoulder) strength. Finish with core or calf work depending on what you did the previous day. Do 2 to 3 sets of 2 to 3 exercises for your shoulders taking each set to momentary muscular failure in no more than 8-10 reps. 1. I have no trouble with other body parts progressing (back, chest, shoulders, legs, etc. e. I can feel in my arms/back that I could still do a couple of reps, but the area around my shoulder joint starts to feel weak and kind of "loose". 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. Chest, Tricep, and Shoulder workout. Shoulders/Arms: one exercise for each head of the shoulders at 4 sets each (e. I’m wondering if anyone has any experience training with them. But yeah generally advice applies here, do whatever you like and you can stick to. Seated variants in general takes more stabilizers out of the equation and focuses on hitting the target muscles better. It sounds like a lot but not going to failure makes a big difference. True, for hypertrophy training it has got nothing on barbell work. ) I rarely do overhead pressing. ) that shoulder training should focus more on lighter weight and perfect form. I would say though that you'll need to build other muscles too otherwise you'll end up A) unbalanced and B) you'll hit a ceiling pretty quick where other muscles stop you being able to progress any further on shoulders and arms. I have been finding that my shoulders are a weak point after a very long stretch of no overhead work, and incline pressing is a great way for me to get some overload on the shoulders. What are the best equivalent lifts for shoulders, facepulls, upright rows, lateral raises? I'm doing greyskull LP and want to add in a lift when I have extra time. Pecs and shoulders: how about throwing stuff, pushing stuff, doing manual labor tasks, picking stuff up, lifting it over head? Wide back is for climbing, pulling, rowing boats. Of course training shoulders makes then fuller and more round. Traps are responsible for both raising the shoulders as well as pulling the shoulders back. Please see the r/Fitness Wiki and FAQ at https://thefitness. 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. Yes dios and pushup will develop the front delt, but you're missing on side delts. I’ve also seen people in this sub saying they just did a whole ton of lateral raises to grow out I do some kind of shoulder press once a week, either a hammer strength machine or seated dumbbells. ) Rows and face pulls compliment the pull up. So I am focusing my program much more on the shoulders now and I have an issue. I’m looking for something that’s purely shoulders and very limited carry over with traps. Since lats are not shoulders, I gave advice on shoulders. For shoulders do Liu Raises as a finisher after doing lateral raises, for the triceps do skull crushers with singular dumbell too target long-head (4-5 sets)and whatever variation of push downs (4-5 sets)you like but make sure too failure. Do you do dumbell, barbell, seated, or standing? Which one is "best" for building great shoulders? Hi there, Anyone can recommend a good shoulder routine or exercises that I can add into my 4 days upper lower. I was wondering if I could just replace the db shoulder press entirely with ohp for higher reps. And by "high-rep" I don't mean 12 or even 15, but closer to 25 or 30 for lateral & rear delt work. I’ve been doing stronger by the day because I find it compatible We would like to show you a description here but the site won’t allow us. I pick one of these variations of press each shoulder day. Does anyone have any experience with the above programs? Hey looking for someone who is willing to share Jeff nippard‘s Men’s Shoulder Program. To medical professionals the results of following a "Training for hypertrophy" routine is called "Sarcoplasmic, muscle, hypertrophy. 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? In Push 2 you again focus on 3 exercises of shoulders and 3 of chest and 1 superset of biceps and triceps or similarly as in push 1 u can do 2 Tricep exercises. I’ve seen the most shoulder progress adding push presses, military presses & seated barbell presses as my starting movement. Which is why barbell shrugs, as executed by your standard gym bro, are not necessarily taking full advantage of the traps. Work shoulders and traps twice a week for a few months. And I have to add, I wish RK would create a new split to follow monthly 😅 These studies also measured 1RM or 12RM strength. Best Hypertrophy/Accumulation phase exercises? submitted 9 months ago by Relative-Pace-2923. I can do military presses with just the bar decent. Look up an aesthetic hypertrophy program and add in two extra sets per week for a “lagging” part that you can swap out. g: overhead press, lateral raise, rear delt fly), 2 bicep and tricep movements at 3 or 4 sets each depending on recovery. 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 When I'm doing things like weighed dips or pull-ups, my ability to stabilise my shoulders/retract the shoulder blades seem to drain much faster than the strength in the actual muscles doing the movements. My chest is bigger now than ever, and I don't even BB bench anymore. Right now I hit shoulders twice a week- once for strength (ohp) and once for hypertrophy (db shoulder press). And the women’s program is targeted primarily on the flutes, shoulders, abs, and back lmao Thinking of doing one of these sandwiched between my usual strength training programs but unsure which to try Hey people, do you know any exercise with one/two kettlebell for broader or just bigger shoulders, which helped you with putting on muscle mass?? Whenever I try some I can feel pain in joints bcs it isn't made for guys with tall frame like myself ( 198cm/6'6'' - long arms, legs and torso as well) or it is too hard for my amateur skills. Should I add another exercise or would high volume on the shoulder press be good enough? Just do an upper-lower split, or 5/3/1, and tack on some hypertrophy exercises at the end. Yet my chest hasn't grown that much it just got a muscular shape. If I push through it, I end up feeling very Training styles of Geoffrey Verity Schofield and Natural Hypertrophy (Volume vs Intensity) We would like to show you a description here but the site won’t allow us. I have been training calithenics for 7 months but my pushup progress seems slow. Whatever. Measure your pumps! See what works for getting 1inch +pumps. Train for hypertrophy instead of endurance, and make sure you’re tracking protein and overall calories and hitting a designated surplus every day. (Regular push ups are too easy, and I’ve seen people not do them. Most shoulder injuries are caused by problems in the rotator cuff muscles, specifically the external rotators (supraspinatus, infraspinatus and teres minor). 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) The best thing for trap development is volume, and the best multiplier of that volume is understanding the muscle. Anyone have a good shoulder workout for for front and side deltoid and traps? 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. Instead of focusing on going heavier on this one lift I’d alternate between different shoulder presses each work out when you implement a press. Signal_Hedgehog_343 Overhead triceps extensions - Do you do them with upper arm/shoulder in a fixed position or dynamic? Example: You're doing lying triceps extensions with a barbell. I've experience a lot of tendonitis and have to limit explosive work. For this reason, face pulls are so popular and the main shoulder accessory exercise for so many athletes. Am I better off just doing another exercise super seted with side delts raises or upright rows? I just wanted to hear you guys thoughts on the various types of shoulder presses. r/naturalhypertrophy: Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. Like the title says, I would appreciate any advice for getting more muscle on my shoulders. What are you defining as low rep? Hypertrophy rep range is way higher than strength range (15 vs 5). For hypertrophy its a no brainer; drop the standing press. Yes you are seriously missing on shoulders development gains. 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 weigh 180ish am up to 70s on DB shoulder press for 7-8 trying to work up to 85s atm and have always had nice big shoulders but I think I also have a lot of rear felt from all the pull-ups I do. What did you do to grow shoulders? I know I can find a plethora of information on this but I'm curious what YOU did to blow up your shoulders. We'll break down three detailed workouts, covering 13 top-notch exercises that'll ignite your deltoids like nothing else. This is why periodization is so important for people to pick up as they progress. 2. Reply reply Torontokid8666 • Building muscle requires low rep, heavy/high resistance exercises. Shoulder press is unnecessary for most people wanting to grow their shoulders if they are already doing bench and incline. I go through periods of around 4-6 weeks a few times a year of hitting arms everyday. Don't just concentrate on arms and The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training: "Although mechanical tension alone can produce muscle hypertrophy, it is unlikely to be solely responsible for hypertrophic gains associated with exercise (79). : incline press machine vs. I'm not sure if I'm targeting them correctly or doing something wrong. Thx for response Look up hypertrophy exercises for dumbells on google and you'll find a load. For the lateral deltoid, a better option would be lateral raises Absolutely love shoulder press for hypertrophy. If I do, it's only one OHP movement in my shoulder workout, and it will be medium weight to heavier weight for 6-10 reps. Pinching my shoulder blades together/keeping my scapula retracted is a great cue for me on the eccentric of the lift, but once I push up on the concentric portion, I think of pushing the ends of the bar apart. I’ve been training for purely hypertrophy (never below 5 reps, plenty of exercises over the years) for years but noticed a few of the natural bodybuilders on YT like Alex Leonidas train more in a powerbuilder style with max effort singles, etc. Reply reply desolat0r • I think the image of strength is construed by the fact that normally, shoulder muscles are difficult to build even for cis men. So my main exercises are pull ups, dips, and pike push ups. Natural Hypertrophy has a great video on db pullovers, I recommend watching it. I have a question about this. Lifting dumbells for shoulder presses is becoming awful experience and I'm wondering if I should switch this movement for something else. And it will probably cause you problems forever. Here’s an example of my exercise list. I went from not being able to do one to I can do 9 right now. However, a lot of the routines that are posted online are unbalanced; they usually emphasize the front deltoids more than anything else. I did a lot more bent over lateral raises, which target the rear delts, but hit the side delts too. And I think they would find adherence to be the biggest factor, and I also think an inherent resistance to stagnation is a big one as well. However, I do feel the shoulder impingement when I do this specific movement so I switched to Athlean-Xs advise and even though I feel less of a pump my shoulders feel healthy. uzsj qclefg obtsymy ndvnc cyeuqe oabzcnp fzhj uhh tytqcvck xfrj