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The 10 -Commandments- of Shoulder Training (THOU SHALT NOT)

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Rating: 4.0; Vote: 1

If you want to build bigger shoulders there are definitely some things that you are going to have to do, and other mistakes you will have to avoid in your shoulder training. In this video, I-m going to give you the 10 -commandments- of shoulder training to help you not only build more muscle in your shoulder workouts but avoid injury to this precious joint along the way. The shoulder is probably the most important joint in the body when it comes to upper body function. Without a healthy shoulder joint, you will find it difficult to perform virtually any upper body workout or exercise. Beyond that, from an aesthetic standpoint, there is nothing that caps a complete physique more than a pair of well developed delts. If you are going to build your delts to their maximum capacity you are going to want to make sure you obey the first commandment of shoulder training and that is to not skip the rear delt exercises. I don-t know what it is about the rear delts but they just don-t seem to get the same attention that the middle and front deltoids do. Make sure you are incorporating not only enough exercises for this muscle group but be sure that they are the right exercises if you want to get them bigger. Beyond that, you can add additional volume for your rear delts by making some slight tweaks to the way you perform exercises on your back day. The behind the neck press is one of those shoulder exercises that simply needs to be avoided. I say that knowing that there are far healthier ways to press heavy weights overhead without placing your shoulder joint in a compromised and unnatural position. The landmine press, jammer press, arnold press and even good old fashioned barbell press can all be performed with the elbow in front of the body to dramatically improve the safety of the shoulder exercise without compromising the gains you will see from doing it. In an effort to build bigger shoulders, we tend to focus a lot on not just pressing but in using heavy weights all the time. This is a big shoulder workout mistake. The deltoid muscle is a relatively small muscle group that responds well to targeted tension with lighter weights. If you never felt just how this can work, just perform a side lateral dumbbell raise with half the weight you normally use in one and a half rep style. You-ll be a believer instantly. Often times, the shoulders and the exercises for your shoulders do not incorporate a position of lengthened tension. This prevents this muscle group from experiencing the same eccentric muscle damage that other muscles that can be stretched during the exercise can. That is, unless we make some modifications for doing that. Watch how the side lateral and front raise can be done with cables to add that extra stretch for the delts to not miss out on this anymore. The shoulder muscles are commonly injured, and the solution we come up with is to avoid training them all together to allow them to heal. We still soldier on with our chest, back and arm workouts however. This is a mistake. The old use it or lose it phenomenon is in place here and you need to realize that there are many options for continuing to train even when the shoulder is a bit irritated. Instead, the focus should be on minimizing the other exercises you are doing like the bench press and pullup that could be aggravating your shoulders more than any direct training. Finally, the upright row will always be a bad option when it comes to building bigger shoulders more safely. Avoid this movement and instead make the switch to the dumbbell high pull. You will find that not only is your shoulder development not compromised but you will see better gains and far less pain in the long run by making this change. As you see, you can build bigger shoulders if you avoid some of the biggest shoulder mistakes while improving some of the things you are currently doing in your shoulder workouts. The ATHLEAN-X Training Systems at can help you to get everything right by training like an athlete. See how to get the most out of your training in my step by step, day by day instructions and workouts
Date: 2022-04-22

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Comments and reviews: 10

Phoenix
It-s the ten shoulder commandments
No. 1 the challenge demand satisfaction, if you get results no need for further action.
No. 2 if you don-t grab a barbell that-s you-re second, your backup when there-s reckoning to be reckoned
No. 3 go look in a mirror face to face, negotiate a peace or negotiate a time and place
No. 4 if you don-t reach a peace that-s alright, it-s time to get some dumbbells and a resistance band on sight
No. 5 workout before the sun is in the sky, pick a place to go where it-s quiet and near by
No. 6 leave a note for your kin, tell them were you been, pray that planet fitness lets you in
7 warm up your arms, ready for the moment of adrenaline, when you finally face the pull-up
No. 8 your last chance to negotiate, call up a friend and see if they can set the record straight, -hey what-s up sir? - -can we agree that working out is hard and grueling? - -Sure but if you want big shoulders you have to work out sir- -hang on how many people injure themselves because there inexperienced and ruinous? - -Ok so you-re doing this-
No. 9 grip the pull-up bar in the middle, no wider, summon all the strength that you require then count, 1, 2, 3, 4, 5, 6, 7, 8, 9 number ten reps! Your shoulders should be on fire.
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Ashwin
I reduced my carbs by a large extent, kept my protein intake the same as before, i realized that i was loosing muscle and looked flat, imagining i was gonna get shredded soon. I noticed my workout performance drop down drastically, and it felt as if i had very little -t body looked 60% ripped, I was happy but soon realized that i was loosing muscle. My workouts got weaker and sucked out most of my energy. I was very happy to see my 60% ripped body, but every time i saw myself in the mirror, the muscles looked smaller and smaller. FLAT! again as JEFF -t someways i was happy but in the back of my head I wasn't so confident about what i wanted to -t I have doubled my carb intake. and hope to see better results. What im afraid of is bulking up!
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Turntables
Jeff, I have a question for you. I use resistance bands/chest expanders behind the neck and instead of pressing upwards, I press my hands/arms outwards (stretching arms outwards at shoulder level parallel to floor, like I am nailed to a cross, and back in again. Is the same mechanical problem you discuss, there in this movement? Also, If I simply press outwards in front of my chest, am I targeting the same muscles? I know a lot of expander guys say it feels different behind neck vs. in front of chest. Thoughts appreciated! Thanks.
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Drew
Seriously Jeff, thank you! I-ve had 3 shoulder surgeries in the past 4 years and have seen 4 different physical therapists, all for labrum tears and biceps tendinitis. I-ve paid tens of thousands of dollars to fix this shoulder and to me, regaining the use of it is worth almost any price and here you are giving me BETTER advice for free. You-re making me second guess my future career path of becoming a dentist as I believe the world needs more PTs like you!
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d. b.
I don't understand the hype about rear delts. If you have any kind of decent back day routine you are basically activating the rear delt even more than you are activating say front delts on chest day. I mean bentover barbell row, lat pull down are both as much rear delt excercises as they are back. At least the way I do them. I always feel that doing rear delts on my shoulder day feels kind of overkill bc they are still sore from the back day 2 days ago.
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Mike
Hi Jeff, thanks for an awesome video. One thing though, I am slightly confused by the UCV raise. If the dumbbell only provides resistance on a vertical plane then how does taking the dumbbell across the body work the chest I. e there is no horizontal(ish) resistance provided by the dumbbell? Would you have to lean your body sideways a bit / would a band / cable be better to provide resistance with a horizontal component? Hope this makes sense. Thank you!
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John
why can't you behind the neck press with your elbows forward? it keeps your shoulders in that good forward angled position while allowing the weight to be directly above the shoulders. the angle it puts your forearms in is no different than what you do with skullcrushers. i know you hate BNP and i agree, if you cant see your elbows your shoulders are in a bad position, but if you angle your elbows in front of you, what's the problem?
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Dan
Wow! Thou shall not ignore popping shoulders. ok, i took the advice you mentioned here because i do have this popping problem and I'm a very big skeptic. But i did exactly what you said and guess what? The popping was gone after 2 sets of 6 reps moving extremely slow. Not only was the popping gone but it pretty much lit my shoulders up full of blood. Tremendous feeling. Thank you!
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DGF
First two minutes - two differing variations of a dumbbell row. Why the first one, which includes external rotation as contracting, then the other where the shoulders remain internally rotated throughout the movement. Please ath-lean xplain why both are in the same video and why each is relevant to shoulders. Kindest thanks.
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im
behind the neck exercise for shoulders with only with dumbbells only destroy your shoulder joints after a while it's only worth doing this exercise with a bar
Upright Rows is also not a healthy exercise, it destroys the shoulder joints too
completely unknown to me which muscle group it affects?
On the back shoulder?
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