If you’ve never had a shoulder issue then the chances are someone close to you has. As tragic as this is, the time has come to say, enough is enough. It’s time to be responsible for our wellbeing. Yeah we’re a bunch of gym bros but it doesn’t mean we can’t be responsible lifters who implement prehab.
Strong scapulae means no shoulder issues. No shoulder issues means no interruption of training. No interruption of training means MAXIMUM GAINS.
But seriously, it’s an issue worth discussing considering the prevalence of shoulder trouble.
Passive Hanging
The benefits of the Passive Hang;
- Shoulder and pectoral stretch
- Scapular and grip strengthening
- Spine decompression
Many prescribe the passive hang as an ailment to shoulder pain. There are knowledgeable advocates such as Steve Maxwell and Ido Portal but how useful is the passive hang?
I implement it at the end of a workout for the stretch while my body is still very warm. When I lift my knees up I get an incredible pectoral stretch. It might be worth hanging daily as others have prescribed to retrieve further anecdote for how useful it is, but I believe that for shoulder health there is more that can be done.
”Active” Scapula Exercises
There is a more practical use for your time than simply hanging multiple times a day. You can strengthen your scapular with a variety of methods. “Active” methods include;
I regularly perform these 6 different exercises to ensure my shoulders are strong enough for my training and daily activities. A shoulder capable of doing these efficiently is a strong secure shoulder. A strong secure shoulder isn’t prone to injury.
You are essentially training your shoulders to be more capable of performing under load in various positions. You do this by isolating the movement of the scapula (shoulder blades) in these exercises. The scapula is an important bone as each scapula provides a point of attachment for a number of muscles that make up the arm and shoulder. It’s also responsible for holding the shoulders in place while they are positioned forward (protracted), back (retracted), up (elevated), and down (depressed). Strength and stability in these positions is the result of implementing these exercises.
All exercises are performed with the same cues. Hold the core tight, keep the elbows straight and control the movement using the scapula only.
Programming
You can perform all 6 as a circuit, pull variants on pull day and push variants on push day. You can rep them, hold them statically, or both. But what’s important is that you actually incorporate them somehow into your training to build and maintain scapular strength. It’s essential to avoid shoulder injury.
ReddJive 6y ago
I can attest to this. I am just coming off 2 months of recovery for injuries. One was an ego lift on Deadlift. Strained my back. The other was a strained rotator cuff. It was a reminder of my younger days in the Army when I had suffered a number of shoulder injuries. But I was young. Fuck it. I heal fast. Flash forward to today?
Thankfully not torn but headed that route.
2jz240sx 6y ago
Great post I play a lot of volleyball and suffer from a sore shoulder after playing . I'm going to add these stretches/ exercises to my routine
Whisper 6y ago
+1
[deleted] 6y ago
Dude, thank you for this. I've been sidelined for two weeks now because of some pretty gnarly shoulder pain from working out.
I notice my depression increases fast when I don't get my workouts in -- but I've been scared shitless to keep going and risk injuring my shoulder even worse before it's fully healed.
I'm gonna try this out ASAP.
Zech4riah 6y ago
TriHard7Cx 6y ago
what about overhead press? isnt that enough to maintain good shoulders?
OrphanedVigilante 6y ago
How about throwing in leg raises while doing a passive hang?
teejaydubz 6y ago
This is exactly the post I needed. I've been dealing with scapular dyskensis from lifting for the past year and I decided to take a break from deadlifting, benching, and shoulder exercises recently.
thewrecker8 6y ago
I'm in my mid 40s and started lifting at 15 (years on years off but back steady for the last 4 years or so). For you younger guys out there protect your shoulders. Knock on wood I haven't had any shoulder problems. Remember form/technique trumps everthing in the gym. This is a great post for strengthening them but you can also avoid so many problems just by using proper form and not ego lifting.
[deleted] 6y ago
the big thing to remember is never go "heavy" on shoulders. i stick with light and medium weight. also some people are just designed with weak shoulder that WILL get damaged, so if you have naturally weak shoulders, dont do weird lifts or heavy weight.
Koppin_a_Feel 6y ago
Also, Athlene-X has a great catalogue of videos on YouTube for shoulders. Really gives you a visual representation of how the shoulder functions.
[deleted] 6y ago
He's better than every chiro Iv been too.
slip_like_space 6y ago
I've suffered multiple injuries in my life, mostly lower body, but man nothing is more painful than bursitis in your shoulder. Worst week and a half of my life. Thanks for posting this. Gonna incorporate it to my routine.
mallardcove Endorsed Contributor 6y ago
Passive hang is also good for conditioning as it expands your lungs and allows you to take deeper breaths. I do it in between prowler pushes at the gym.
rp-Ubermensch 6y ago
Still recovering from a rugby tackle that fucked up my right shoulder, doctors say I'm fine, x-rays say I'm fine, but whenever I try dumbell chest flys I feel lightening and sharp pain going through shoulder. I'm not making nearly as much gainz as I want to since my right shoulder will give out on me with high weights.
Post saved, will try these out for a few months and report back
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bowhunter6 6y ago
Ha! I feel you. Separated both shoulders and hyperextended one knee (with torn ACL) playing in college. Still feeling the effects 20 years later, though I mostly healed the shoulders by careful but consistent lifting over many many years.
Rugby! The gift that keeps on giving!
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BrodinsOats 6y ago
Check out "Back Mechanic" by Stuart McGill
progressionoverload 6y ago
Is happening from something you're doing?
aigamithite 6y ago
Good post and some additions:
Most injuries occur on external and internal humerus rotators. Bros get a lot of internal rotation through pressing movements, but not as much external rotation. Strengthening those is important and it adds a great deal of stability to the shoulder. Doing pressing movement variants with an externally rotated humerus can work both the muscle you want such as the front/medial delts, and give you the added benefit of some rotator cuff strengthening. This requires significant drops on weights used however.
Never internally rotate the humerus when pressing. No pouring waters from pitchers non of that shit. There's a reason why one of the queues for a bench press is to pull the scapula down AND back and also try to bend the bar - because it locks the shoulder in a place where torque is applied for external and not internal rotation. The only exercise where it is worth to internally rotate to the point where the bicep is parallel to the ground is the cable fly (to my experience)
Some tips:
Initiate pulling movements with your scapula then with your lats at every rep. You will gain more strength and more size. Also keep your back arched
And most importantly; IF YOU FEEL LIKE YOU DID DAMAGE TO THE SHOULDER STOP IMMEDIATELY. DON'T CONTINUE THE WORKOUT. IF THE PAIN IS TOO MUCH GO TO AN ER. IF NOT GIVE IT 2 DAYS TOPS THEN SEE A SPORTS DOCTOR. YOUR SHOULDER IS YOUR MOST DELICATE JOINT, TREAT IT WITH RESPECT. YOU CAN RECOVER FROM ANY OTHER JOINT INJURY AT ALMOST 100%. YOUR CHANCES OF FULLY RECOVERING A SHOULDER INJURY IS CLOSE TO THAT OF WINNING THE LOTTERY. KEEP YOUR SHOULDER SAFE AND KISS IT GOOD NIGHT EVERY NIGHT
[deleted] 6y ago
This is a great addition to the initial post, especially the part about external and internal rotation. Train your rotator cuff and a big chunk of pain and discomfort will go away. This is only based on my experience.
[deleted] 6y ago
So much this, I've essentially cured 15 months of shoulder pain with external rotations and face pulls.
Thetommo22 6y ago
^ All great advice. What also helped with my shoulder health and stability was prioritising front squats with a clean grip as oppose to a cross hand grip. The clean grip forces you to maintain thoracic extension which develops your lower and mid traps to an exetreme level, if you havent tried front squats before they will make you a bitch and reveal how inflexible and tight you are, but stick with it the results are insane. After building up to a 140kg atg front squat I tried doing dumbell rows, previously I would rep out the 40kg dumbells but now I can row the 60kg dumbells for 20 reps, all this time without doing a single row. Even better my setup and tightness for the bench press improved greatly.
aigamithite 6y ago
Wow you blew my mind man - I'm always looking for little shit like this not only to improve my training but also just because I have taken a particular liking in just knowing stuff about the body. Never thought of that. Normally I just rotate back/front squats on a weekly basis but I will just try this for a while and see how it goes. After all I only care about how my back/legs looks so this does both lol
Thetommo22 6y ago
I'm the exact same! The mechanics of the human body never fails to amaze me. I found out the beauty of front squats when I was trying to correct my thoracic kyphosis (the cause of my shoulder impingment). I you want your mind blown again and to make rapid strength gains I reccomend looking into a program called smolov jr. It seriously changed my life and the way I look at training. Its a 3 week program and the 1st time I did it I added 10kgs to my bench press. I've run it multiple times over the last 1.5 years and have managed to added 50kgs to my bench.
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[deleted] 6y ago
Id love to read a low back essay
MrAnderzon 6y ago
I was thinking during my stretches in between set's. How would i feel that i do all this prevention work to only get hurt.
Whereas someone who doesn't do any prevention work never gets hurt.
Scandinavianredpill 6y ago
I find that most shoulder issues comes from inpinchment doing bench work. As soon as i started to prioritize overhead press as well as standing upright and pushing my hands backwards with stretched arms it worked the issues.
I thought for the longest time I should avoid overhead press and behind the neck press because of shoulder mobility issues when in fact it was the bench that caused them, it only just showed when I was doing those excercises.
If you are one of those guys doing all the smaller excercises for shoulders, like dumbell presses, lateral and reverse flies. Try learning good technique on the overhead press, work it regularly with the same passion as you work the bench and most of you will have better shoulders in no time. If those things dont work over a 4-6 month period start doing all those things. Also fix bench form. scapula needs to be retracted, never round on the shoulders. You have to be strict, force your body to use the right muscles instead of trying to push the most weight.
calfmonster 6y ago
Yeah dudes are particularly apt in losing their overhead range of motion due to benching on top of all the other postural stress modern lives impose which closes off the space for RC tendons or the biceps tendon and those are usually the pain source.
I think the biggest problem with people avoiding or getting injured overhead pressing is that they don't really have that range of motion unloaded, let alone loaded, so it ends up getting a bad rap despite it being a more realistic motion than bench pressing in the same way that benching causes so many problems in people who don't stabilize their shoulders. If you're not able to get overhead then you'll still need these exercises or ones like them to re-connect with the upper back musculature and free up that range of motion that will start drawing you out of those bad habits. They also help a lot in supporting the shoulder stability necessary to progress their OHP and lend muscular development to the upper back in places that would be neglected by the lats or upper traps doing most of the work so they have some aesthetic value as well.
Anyone I train I am much more likely to focus on overhead variants for pressing unless they have sport-specific demands like powerlifting or are particularly concerned about chest development and even then, barbell benching is over-rated for chest development if you're benching properly to keep the shoulders safe; it's good to keep in for overall strength if it doesn't cause pain but your volume could come from other movements with more free range of motion. It does expose your pecs to the most load since it's a compound movement but it doesn't really follow the full range of motion of the pec major at least.
I also just don't really like the bench press and think overhead pressing is more fun, despite having a powerlifting background, so my bias shows there (but actually overhead stability is way more demanding and indicative of shoulder health)
Scandinavianredpill 6y ago
I agree 100%. a good overhead press makes a more impressive physique than a bench heavy physique. Massive shoulders trumps everything on a man and there isn't a movement that works the entire shoulder as well as overhead press / behind the neck press done strict and heavy in my opionion.
Rollo_Mayhem3 6y ago
what kind of volume and intensity is recommended for OHP. Right now I am doing 5 sets of 5 for pressing.
Scandinavianredpill 6y ago
After 1-2. warmup sets 5 sets of 5 is fine. 5 sets is fine just be sure to make a "shelf" for the bar and focus while training, doing great form. One day a week I do Overhead press after bench for more reps with lighter weight. another day I do them alone after Squats with heavier weights. No lateral raises for me. Rear delts I get from yates rows and pullups with weight.
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420KUSHBUSH 6y ago
To add onto what OP said, swimming tremendously helped develop my shoulders. Not only does it make your shoulders more aesthetic, it creates stronger shoulders as long as you swim correctly
progressionoverload 6y ago
Probably the best implementation of cardio.
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[deleted] 6y ago
When doing freestyle how hard should I be pulling my arm back through the water? I fatigue quickly so maybe I'm putting too much effort in
420KUSHBUSH 6y ago
You swim with strength rather than technique. You need to make it so your fingers slip into the water and in one smooth motion you continue. Exert the least amount of energy possible while outputting the best results you can in terms of gliding through water like a knife through butter
I used to swim with all my strength and I was good up until a certain point, technique is essential though. How well your technique is depends on your body and genetics, however. If you have flat feet they're more like fins and help you swim faster (example, Phelps has the ideal body for swimming)
If you're going for sprints, kick your feet as fast as possible while making your strokes have more strength to them. Long distance is feet moderately and making your stroke glide
calfmonster 6y ago
Trainer with a focus on strength/conditioning, powerlifting and strongman enthusiast here and planning to apply to physical therapy school next year: these are great tips of things to incorporate for shoulder health but also because a yoked back (and really everything posterior: glutes, hamstrings and not just upper back) is the biggest indicator of strength and power, and therefore provides some degree of social proof. Women love a good backside on a man for evolutionary reasons: hip extension, baby. Back is the new abs and Bill Kazmaier's back in his prime is #physiquegoal worthy: https://i.pinimg.com/474x/03/a9/9f/03a99fb2e0955a182935d109512fdd33--bill-kazmaier-strong-back.jpg
1) Band pull aparts in every variety possible: palms down, palms up, straight, incline angle, overhead. I always throw them in between any pressing sets since they're not very fatiguing and the volume adds up. Do 100 a day, especially if you're chained to a desk for work. Doesn't matter how or when, 10x10 through the day 4x25, 5x20 etc. just get them done https://www.instagram.com/p/Bdt2hTOAKqV/?taken-by=calftecki
2) 2-3x the amount or volume of pulling, mostly horizontal, than pressing. You want to make sure you're initiating any pulling movement by retracting or retracting/depressing the shoulders rather than just trying to force yourself through the range of motion any way possible. For instance on a cable row, if you start with your shoulders slightly forward and pull them backwards (retraction) with your arms fully locked out, you'll see that even with no change in arm flexion you're already a couple inches further back. Every pulling movement should start with that and vertical pulling movements also involve pulling the shoulder blades down. The inverted shrug in the post is a good example and I really like overhead shrugs for teaching depression -- https://www.youtube.com/watch?v=9WNiA24I628
3) TYIWs are amazing, even if boring, but make sure you're actually engaging your mid/lower traps rather than shrugging up into your neck. Also all of these: http://www.dieselcrew.com/how-to-shoulder-rehab
4) For rotator cuff work, overhead carries are unbeatable. I like single arm kettlebell overhead walk, inverted kettlebell overhead walk, double KB overhead walk, barbell, whatever: the dynamic stabilization as you move is unbeatable and you can get some conditioning in while you do them. Inverted kettlebell presses are also a good one and I usually do a couple sets when warming up for overhead movements using about 50% of what your kettlebell press would be. Honestly the RC complex usually gets overworked because your mid/lower traps and rhomboids aren't very strong so they don't need as much work if you're doing the other exercises with a conscious retraction/depression movement unless you've suffered some injury to one of the muscles involved.
5) Mobilize your pecs and front delts because 99% of the time you've already been pressing too much or working on a computer (or worse, phone) ruining your posture. While getting internally rotated like this puts your shoulder health at risk, undoing that position will simply make you look more confident since you won't be so drawn in: it's all about the body language. Band or PVC/dowel dislocates are great along with the hang in OP and soft tissue work on your pecs, anterior delt (little meaty bit on the front of the shoulder between where your bicep comes in and your pec comes in) with a lacrosse ball will feel great. Foam rollers are hard to get in there. Honestly though I often just use my own fingers since I'll end up doing manual therapy as a PT anyway, so here's a guide: https://www.t-nation.com/training/do-it-yourself-myofascial-release -- upper traps are a big one too to work on but a little more awkward so a lacrosse ball is helpful there.
6) Don't need to do as much direct lat training (vertical pulling included) since the lats internally rotate the shoulder too and they will overpower the smaller upper back muscles mentioned above. The lats are important spinal stabilizers, especially in squatting and deadlifting, since they fan from your shoulder and insert right above the glute so make sure you still do some work on them but horizontal pulling takes more precedence.
7) As another poster mentioned, face pulls. All day. Cable is better than band because usually you compensate with bands at the end range of motion as it gets more difficult
8) Don't neglect pressing overhead. You really need that functional range of motion first off, but secondly it's a great indicator of shoulder health and stability since overhead stability is a LOT harder than stability in a horizontal press like benching. Thirdly, nothing beats shoulder girdle loading like an OHP variant: I tend to push press or push jerk using momentum from the lower body for competition reasons (and you can move more weight --> more overload) but aggressively locking out overhead demands good shoulder stabilization like the overhead walks above so make sure you're comfortably stable overhead with a stricter pressing movement first. Bigger shoulders and more healthy shoulders than tons of benching will create. While we're at it, barbell benching is a good way of overloading the pecs since you can move the most weight with that movement, but it's really overrated as a chest developing exercise IMO. I barbell bench only because it's in a sport I compete in but I would otherwise ditch it for dumbbells or other movements. Try "bear hugging" something heavy for a carrying exercise (like a sandbag) and see how sore your pecs and biceps wind up being. Also overhead pressing is a better indicator of core stability than other pressing variants since you're actively resisting extending your lower back or over-lifting your rib cage up.
Anonymous_Caucasian 6y ago
This is dope. Thank you and very much appreciated.
h4nkz 6y ago
Appreciate your post, thanks!
[deleted] 6y ago
my rotator cuffs are little rubber fucking nubs. Any advice for that
Razkolol 6y ago
I just snapped my shoulder again during dumbbell rows, 110lbs dumbbell right after weighted pull-ups. I usually manage 6-7 reps but this time when I first picked up the dumbbell I heard a huge pop and it felt like the whole shoulder moved forward, I still did 5 reps and changed sides. The rest of the workout went fine, no problems (triceps and abs). But now (the next day) I'm having some mobility issues & shit hurts like crazy when I put my hand behind my lower back. Would that be a rotator cuff partial tear? Should I maybe rest 2-3 days and see if it improves? I did a few pushups and there's no pain, just a slight annoyance.
edit: snapped it a few years ago during military press, diagnosis: biceps tendonitis. I don't want to go to the doc again, he'll be like "i told you so" and prescribe 2 months rest or some shit..
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IRONx19 6y ago
Golden advice.
A while back I had developed an incredibly painful shoulder impingement. Even the most basic tasks like putting on a seatbelt brought extreme discomfort.
Might I add that Trigger Point Release/Therapy was critical in my recovery as well.
I use a Trigger Point GRID foam Roller and the Body Back Buddy to loosen up areas especially shoulders before a work out.
lorum_ipsum_dolor 6y ago
Thanks for the post. I'm new here and have been suffering from some minor shoulder issues lately (mostly at night). I'm guessing I should have it checked out prior to joining a gym in order to avoid possibly injuring it further.
Thoughts?
LuvBeer 6y ago
There's a slim book called The 7-Minute Rotator Cuff Solution which has helped me prevent re-injury. You can steal it or do the right thing and pay the author for an incredibly useful and succinct guide.
Kinbaku_enthusiast 6y ago
Saved. Thanks. Nice addition to the workout.
mr-no-homo 6y ago
Thanks for the tips. I implement rotator cuff movements to prevent shoulder injury, these will definitely be added to my routine.
Lavlamp 6y ago
A+ can't stress this enough. I tore my left shoulder up in 2013 in a motorcycle crash and have been fighting with it ever since. Once you hurt a shoulder it never is the same!
McRoddy 6y ago
If only I read this when I was 16 and tore my rotator cuff... getting surgery now 3 years later
fruguy 6y ago
Look up Dr. Sarno before you get surgery.
weballinHard 6y ago
do the same for ankles and knees and im golden
RavelsBolero 6y ago
This. OP make an ultimate knee and ankle guide
[deleted] 6y ago
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progressionoverload 6y ago
They're definitely more common. Glad to help.
Giddleor 6y ago
Will this help with overhead press strength? For my age, height, and weight I have impressive lifts except my overhead press. I cannot seem to go up much in weight, not even being able to press 135 strictly yet.
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[deleted] 6y ago
Brother, you may have just prevented a future injury.
I have never had shoulder issues, but man it's on my mind on a daily basis considering the work I'm in, the MMA I'm involved in, and the lifting I do to supplement my work and MMA performance.
I was thinking up ways to protect them, and up pops your post.
Good shit.
Kingoffistycuffs 6y ago
Not op but if you want to do additional things for a warm up/stretch/prework you can get in a bent over row position and hang a kettlebell/dumbbell and do full medial and lateral (palm towards and away from belly button) rotations of the shoulders as well. I’m fairly certain that it’s not the acromiem process but it’s in that general region of the shoulder. It’s the gap between your collarbone, scapula and shoulder joint that the muscles feed through and connect. So if you work it to hard or only do anterior work it can clamp down and start sawing into the tendons and muscles that run between it. Until snap and surgery where they bolt that fucker back into place.
[deleted] 6y ago
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turn20left 6y ago
80 lbs for dumbbells isn't an ego lift.
[deleted] 6y ago
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RinterTinter 6y ago
80lb dumbells is nothing to shrug at lol
progressionoverload 6y ago
Let's face it, eliminating ego-lifting is about as accomplishable as gender equality. Better to encourage some shoulder prehab.
[deleted] 6y ago
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JaxHerer 6y ago
What do you think of rackpulls/cheatrows/ Alphadestiny's general fitness philosophy?
-Skinwalker- 5y ago
He's a superficial beta who doesn't know Jack about training (from a scientific perspective). That being said his philosophy is really just overloading the negative and working heavy rackpulls to build traps. It works really well for that purpose.
Proof idiots can strike gold.
JaxHerer 5y ago
What makes you say he doesnt know jackshit? He looks pretty strong to me. I understand it may seem appealing to snowflakes to lift unconventional but you've gotta admit he's hitting big boy numbers
-Skinwalker- 5y ago
Being strong doesn't necessarily mean you know what you're doing when it comes to the principles behind strength training. Alex has a very very shallow understanding of training, watch his podcast with Jeff Nippard and you will know what I mean.
JaxHerer 5y ago
My problem with Jeff Nippard is though he generally presents correct information in digestible form, I don't think it's always the best to draw conclusions from the studies he quotes. Think about it; studies are difficult to set up. You need a sample size, preferably equally experienced people and preferably 100% controlled enviroment. Typically these studies can only get a good enough sample size with beginners, and many results could be creditted to noobie gains. There are reasons why these studies could be skewed. I personally tend to trust people who look strong on fitness advice just like you would trust a rich guy on financial advice over a poor guy. In the end the best you can do is try for yourself what works for you, depending on how much time you are willing to invest.
-Skinwalker- 5y ago
Fair point, although in most of his videos Jeff makes strong effort to acknowledge this and account for it in every study he cites.
That is besides the point. Jeff REALLY knows what he is talking about with regards to training.
Id much rather listen to a guy who went to a business college, started a business, got rich, and continued to further his education than some joe who dropped out of college and got lucky.
JaxHerer 5y ago
I see where you stand and I respect your position. It definetely makes sense to do so, however going back to the point I was making before, the higher level you reach the less certainty there will be that what has been working before will continue to work uphill. That said I may be overreaching here. I will continue to take away from everything and see what works and drop what doesn't. May your gains be abundant, my dude.
[deleted] 6y ago
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Arabian_Wolf 6y ago
I can see there’s few accessory workout in it.
How does it compared to standard programs like SS and Greyskull? (I’m on Greyskull Phark’s and love it so far).
RavelsBolero 6y ago
Looks neat, cheers for that
JaxHerer 6y ago
I realize high volume is mostly the way to go but the philosophy I referred to focuses more on strongman movements. Alphadestiny and many others claim that the back muscles, especially the traps can take a huge beating. It also takes away from olympic lifters who jerk weights and end up having traps touching their ears. When people look at you face to face they see your neck and trap muscles and not your bis and chest. Would love to hear thoughts on this!
Bmoutopoul 6y ago
The reason why alex advocates for rackpulls is because they are a form of weighted stretching. It’s formally called infra set stretching which is supposed to induce muscle hyperplasia(the forming of new muscle fibers).
-Skinwalker- 5y ago
Alex really doesn't know what he's talking about when it actually comes to the science behind his training. He's training a really freaking heavy isometric and with his cheap shrugs he overloads the negative which is also an effective training technique. There's nothing extremely special or unique about his philosophy when you break down the science behind it, but it is creative and extremely effective.
warburgio 6y ago
Weak ppl can have huge arms, you cant fake huge yolk (somewhere on t-nation).
grogbottle 6y ago
Do both. No reason not to. Strength workout, do your strength lifts. Volume workout, do a Gironda 8x8. The key part is 30s or less between sets, aiming to both increase the weight and reduce rest to 15s. You can use the scheme with just about any exercise.
Virgin_Elf_Master 6y ago
I partially dislocated my shoulder 2 months ago. Was really minor and I was back in the gym at full strength in about 3 weeks with mostly no pain, but there's certain exercises I will avoid now (Incline bench, dips, etc.)
Would it be recommended to do these exercises to help rehab my shoulder? Would love to do these exercises again at some point
Grace and Peace,
~Peter (Virgin_Elf_Master)