8 Reasons Your Shoulders Are NOT Growing (Science Based)

Find out exactly why you're shoulders aren't growing and break your plateau with these 8 tips. You'll get wider, bigger, and stronger shoulders that have a 3D caped-like shoulder appearance.
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3-dimensional capped-like shoulders create a v-shape upper body making you appear leaner, more attractive, and more athletic. If you're training your shoulders and they just don't seem to want to grow you're probably making one of three very common mistakes. First, you're saving your shoulder exercises Too Late into your Workout. If your goal is to bulk up your shoulders start your arm workouts with shoulder exercises so that you're fresh and can perform at your peak. Combining Shoulders, biceps, and triceps, into one workout can help you accomplish that better than a split where you would combine chest shoulders, and triceps. The second mistake is you're focusing too much on the front delts and not enough on the side and rear delts. Most compound upper body exercises like Overhead presses and chest presses will target the front head of your shoulders. So on your shoulder days, you want to focus primarily on the side and rear delts rather than the front delt. Finally, the last mistake is letting your traps take over your shoulders. To prevent this, stretch your traps before training your shoulders and focus on pushing the dumbbells as far away from your body during lateral raises rather than just lifting the dumbbells straight up.
3-dimensional capped-like shoulders help form a v-shaped appearance for your upper body making you appear leaner, more attractive, and more athletic. It also helps your arms look significantly more muscular when you have pronounced shoulders that appear to separate from the rest of the muscles in your arm. Unfortunately, many guys make the same common mistakes that prevent them from adding much mass to their shoulders at all, so today I want to go over 8 of the most common mistakes that are holding you back in terms of bulking up those shoulders.
And the first one that I see all the time, is that most people don’t train through a full range of motion, especially when doing exercises like overhead presses. If you're someone that actually does go all the way down next time you go to the gym take a look at how most people perform their barbell, dumbbell, and machine overhead presses. You’ll see that most people don’t lower the weight further than the point where their upper arms are parallel to the floor before pressing the weight back up. What you want to do instead is lower the weight all the way down until your hands at least at ear level and you can go even lower until the dumbbells are about the same height as your shoulders. This is beneficial because it’s specifically the lower part of the exercise that stimulates the delts the most. The upper part, on the other hand, is largely a function of the triceps. If we divide the motion of an overhead press into a lower, middle, and the upper portion (**) we can see that the triceps are heavily involved in locking out the weight during that upper portion, Not so much your shoulders. Your shoulders fire fully in the lower and middle portions of the exercise. On top of the fact that your shoulders are more active in the lower and middle section, research also indicates that in general training through a greater range of motion is better for muscle growth. For example, studies show that full squats cause more glute and adductor growth than partial squats and a full range of motion curls produce more bicep growth when compared to partial curls. (1)
Another common mistake is that you’re Focusing Too Much on the Front Delts But Not Enough on the Side and Rear Delts. This is usually done unintentionally and this issue can even affect advanced bodybuilders. Performing a disproportionate amount of volume for your front delts is common for two reasons. First, one of the staple shoulder exercises in everyone's routine is the overhead press. Unfortunately, the overhead press as great of an exercise as it is focuses primarily on the front delts. Meanwhile, the side and especially the rear delts get much less activation. The second, and also the bigger issue is the fact that you already train your front delts quite a bit during all your horizontal pressing exercises like the dumbbell and barbell bench press. So when you train your chest you inadvertently also train the front part of your shoulders a lot. Even your rear delts will get recruited to a decent extent as you perform different pulling exercises, like pull-ups, rows, and especially Bent over high rows. But that’s not the case for the side delts, which are especially important for giving your shoulders that wide look. With the exception of upright rows which can actually lead to shoulder impingement, your side delts are not activated to a very significant extent from most..

[@GravityTransformation]

References 1. Studies show that full squats cause more glute and adductor growth than partial squats and that full ROM Scott curls produce superior bicep growth compared to partials. pubmed.ncbi.nlm.nih.gov/31230110/ pubmed.ncbi.nlm.nih.gov/22027847/ 2. "Strengthening the posterior head of the deltoid is desirous for ensuring shoulder joint integrity and reducing injury potential." pubmed.ncbi.nlm.nih.gov/11222932/ 3. Various studies, including a 2010 randomized controlled trial published in the Journal of Strength and Conditioning Research, show that exercises and muscle groups you train first in a workout see the most gains pubmed.ncbi.nlm.nih.gov/20938358/ 4. Various studies show that stretching a muscle for 60 seconds or longer decreases subsequent muscle activation during exercises. www.ncbi.nlm.nih.gov/pmc/articles/PMC1150232/ pubmed.ncbi.nlm.nih.gov/10956367/ pubmed.ncbi.nlm.nih.gov/10194214/ 5. A meta-analysis found a dose-response relationship between training volume and muscle growth in trained lifters. The more sets subjects did, the more muscle they gained. pubmed.ncbi.nlm.nih.gov/27433992/ 6. An eight-week study had subjects do either one, three, or five sets per exercise, which led them to do the following number of sets per muscle per week: pubmed.ncbi.nlm.nih.gov/30153194/ 7. You only need a modest calorie surplus to effectively build muscle while minimizing fat gain. See Figure 1 www.tandfonline.com/doi/pdf/10.1080/17461391.2011.643923 8. A 2018 meta-analysis published in the British Journal of Sports Medicine found that you only need 0.73 grams per pound of body weight per day. That equals 131 grams of protein daily for a 180-pound person. pubmed.ncbi.nlm.nih.gov/28698222/

[@SalehQattan]

Can i build big shoulders with only handstand?

[@abdulrahmanhs8162]

Do I have to take more calories that my daily need to grow muscles? (In other meaning is eating less calories won't grow any muscles? Even if I'm eating enough protein and carbs)

[@ID-Boss]

I oftenly get a lot of shoulder pain a day or two after a pretty straight forward workout. Is there a particular cause? Mistakes made that are common? And any advice on how to reduce it because it's starting to feel like I have bad joints os somethings just not right. I also have trouble doing push-ups for again pain in my wrists when I get in the pushup position.

[@MegaFaranight]

@@SalehQattan No, you can't. For various reasons. If you want to increase muscle volume you'll need a caloric surplus and weight training. Most people find doing 12 to 20 sets per week on a 6-15 rep range per muscle group the most effective way to gain muscle. Study and try for yourself. Learn to enjoy the process 💪🏼

[@maanas_sehgal]

@@abdulrahmanhs8162 if you are eating lesser than maintenance calories, u are leaning ur body, ofc you will gain muscle and strength, but if you are already lean, consider starting a bulk diet and workout so that you gain some fat but a load of muscle along💪

[@ICEcoldtristan2.0]

*Summary bro here* - You don't go full range of motion 0:32 - Saving your shoulders for the end of your workouts 3:38 - Allowing your traps to take over your delts 4:57 - The common problem of not applying progressive overload 6:06 - You're not doing overall training volume 7:30 - You're not consuming enough calories 8:25 - You may not be eating enough protein 9:27

[@TAREEBITHETERRIBLE]

BOO YAH nailed it baby.

[@Loo_Kah]

You forgot 8:15 - 12 or 15 sets per wek

[@jagannathm3951]

heee yagi spotted

[@umairrehman3369]

Ur the man

[@tshamaaraia6647]

You saved me from wasting a lot of minutes ! Thank you so much

[@jicudi]

Excellent material as usual. The updated graphics and animations add enough to set your videos apart from the tier they were before, but most of all I appreciate you adding in the kind of studies you reference in the video. This could be a podcast for all I care, and I'd listen to it so long as your method was coupled with the data. Well done, Max.

[@ethanbuckland9392]

always posting exactly what i need exactly when i need it. i was just thinking abt my shoulders not growing thank u!

[@sayncevizoglu1057]

man I really love the way you explain every detail we need.

[@BELLSOFSTEEL]

Always appreciate science based content! 👌

[@Megacliff]

This was such a highly informative essay, and I'm glad to see that I'm (mostly) already doing the right things. Now I know which adjustments to make. Cheers!

[@anthonyrobinson1926]

I love the you breaks everything down in a way that's so easy to understand.

[@Nikhildhairyawan]

The most knowledgeable 11 minutes. Very simple and to the point. Thanks!

[@toneandtighten]

Awesome video, bro! Great tips, research-based, and concise delivery. I appreciate the work you put in to help us out! 💪🏼

[@Doguk_an]

NOOB

[@privateuploads5397]

@@Doguk_an hes just fishing for subscribers here haha

[@firsthelix6726]

Some tips are good, some less! The video implies that progressive overload and a higher workout workload suggests bigger muscle growth which isn’t true at all. There is an equal amount of research and studies that proves that proves the opposite. It’s not the volume of sets, it’s the intensity, next to the full range of motion, that is the deciding factor!

[@maxd5038]

My traps were taking over Wayyy to much in my shoulder workouts and what helped me the best was realizing that my shoulders were just very weak. I started prioritizing lateral raises and started with very low weights while doing all I could to focus on mind-muscle connection.

[@wisdomfriday5017]

This is it!

[@justaguy2365]

Spot on with the mind to muscle connection!!

[@someman7]

Thanks for the tip. I think I'll try just raising empty hands first XD

[@Assassunn]

it's not about "mind-muscle connection" but having a good technique and that fits your morphology. Controlling the load in fact means you are making sure your technique stay good so it doesn't involve others muscles too much from cheating reps, and so you don't hurt your tendons.

[@vincentamolato3158]

you have the right editor! I commend the editor and your content. Really helpful

[@charlesugorji4262]

Appreciate the references made👏

[@RyUandBoBa]

Very informative video! I wanted bigger shoulders last month so i decided to increase my weight per session and i have been seeing results. I do shoulders twice per week, did heavier plus more exercise for shoulders and got results pretty quick (two weeks). Good luck out there !!!

[@luketimewalker]

I recommend keeping them in the air for a while at the end of your set. Isometrics do crazy results!

[@fusiontoa18]

Ah i went lower weight and better form. And saw better results

[@BlueLobster92]

@@fusiontoa18 everyone responds differently. no one training program is one size fits all. Most people will spend years of sweating in the gym before they find a program that suits their needs.

[@sweettooth7625]

Been following your videos for a few months now. My shoulders have gotten bigger and more defined. Thank you !

[@ourblessedmess5815]

Thank you for clarifying my form & superb information!

[@TheLocoMinator]

I have been doing this sport for 20 years and I can honestly say that this channel is the best on youtube. keep it up 💪🏼

[@ShadowGaming7]

Shoulders have their own day for me. My split is chest tri // back bi // shoulders // legs

[@KinaIchi]

For me it’s usually a large and small group, or small, large, and small group. Bi tri and forearms, back and shoulders, pecks and lats, and legs and abs

[@monkeyboy018]

Tip on breaking plateaus for shoulders: If you can't increase the weight, increase the reps. Do as many as you need to do until you reach muscular failure and cannot do another rep. Contrary to popular belief it will not "tone" the muscle. Your delts build differently than the rest of your body. High reps can bulk your delts, and also help you past that plateau. The important part is to train to muscular failure

[@vhscopyofseinfeld]

My bodybuilding body taught me that years ago and thanks to his advice I finally got that cannonball look after thinking for years it wasn't in my genetics

[@NXT_LVL]

To failure works great now... My dad did that with leg curls back in the 1980/90s on top of all the years of agricultural physical labor. Now doing pain management and walks a cane in his mid 60s

[@DantesInferno96]

@@NXT_LVL skill issue

[@billybobs1705]

all muscles work the same and the retard in the video will get you injured

[@luketimewalker]

@@NXT_LVL oh crap

[@arka6111]

Great info! Thank you very much! I really need it

[@christianewing1113]

This channel provides the greatest exercise knowledge I have ever seen! Thank you!

[@robsheridanrobert]

It’s N.B to caveat that if you are using a heavy load - that full range of motion over time can lead to joint issues

[@chrisprilloisebola]

I have a dedicated day for shoulders which i combine into leg day, and I have rear delt on a separate day Found this set up pretty efficient

[@DanielHardej]

Excellent video! Really well presented 👍

[@henryfaktor]

This actually really helped. Thanks!!!

[@JH4RPlp]

Thank you so much. This video has been very informative to me. I only started lifting around 4 months ago, but I've been starting my chest day with barbell and dumbell press. I will try out the advice of doing shoulders first so I have enough stamina in the tank to get a good pump. Looking forward to some shoulder growth with these methods.

[@JFM90]

Glad I found your channel. Your stuff is super informative, and a lot of the issues you mention hit the nail on the head for me. i.e. putting shoulders last in my workout routine, too much trap activation, etc.

[@xtremewolve]

Hello can u tell me why my shoulder and arms aren't growing when I do exercise they getted a little fat but after some time they come to it's previous position can u help me ?

[@doctoralcandidatemarkbache2507]

great job on a lot of info on different topics

[@Capo51]

Great advice ✌️. Thank you.

[@MiMMiMMiMMiM]

Well done !

[@charlesparker4481]

I was 130 lbs. started hitting the weights. I learned heavy weight, low reps. Last rep should be hardly to not making 10 reps. Isolating body parts and one day off a week. Drink protien drinks every day especially before, during and after workouts. Work chest and biceps, back and triceps, legs two days or one. Cardio every day for a warm up. You can do this without taking a day off if you isolate. Number one if you are sore don't work out that part, let it heel.

[@hmood56id12]

love your channel bro , you given us a great information 👌🏻

[@msaidely]

Great concepts and explanations based on science. Thanks a lot

[@loud865]

Its the reps you can't do that make the most difference

[@diegojimmyjames]

I have yet to find a better channel for working out than this one. Thank you so much for the effort you put into your videos!❤

[@jpsaux]

Y tho? Genuinely question

[@ABPathakODubey]

Awesome knowledge and information

[@craiglawson663]

Being someone who is 51, has been lifting since I was 16, Im 6'0...210...and ended up being a Kinesiologist....I can tell you. Work them, full range of motion, Do 4-5 sets of heavy presses in the 5-8 range.....3-4 sets in the 10-15 range for isolation movements with the last set being to failure or at least within a rep of failure. Hit them twice a week with 10 sets per workout, changing up the exercises every 2-3 weeks...and as long as you feed them and get good sleep...theyll grow. People need to quit using the "hardgainer" excuse and just do the work.

[@robertandrew880]

Yes but claiming hard gainer is soo much easier than doing the work. I hear that excuse all of the time.

[@burekmali6704]

Nicely said. You said everything one needs to know.. I call it trinity Adequate technique Proper diet Enough sleep

[@kamacazi8]

10 sets per workout too little in my book. to each their own

[@craiglawson663]

@@kamacazi8 Yeah to each their own, but Im also from the school of, if you cant get it done by 10 WORKING sets per workout, you arent working heavy enough or your resting between sets way to much.

[@robertandrew880]

@kamacazi8 research has shown that 20 working sets every 7 days is ideal. I prefer 14 to 16 working sets per muscle group, per workout. Then give that muscle group 5 days off and repeat on day 7.

[@Leo-mr1qz]

I've personally found that my apprehension to add more weight to my shoulder exercises is the risk of injury. For example, when I do bench dumbbell flies, I use 30lb dumbells, even though I know I could do the exercise with a heavier weight, because I've overextended my arms and got hurt in the past. In my experience, shoulder exercises are definitely an exercise inwhich it is important to add weight appropriately and precisely calculated to avoid injury. Thank you for another great video! 😊

[@filletmignon5221]

You could increase it in increments of 5 every month to increase get that precise gradual weight increase

[@TristanMattox]

Specifically for flys you should give cable flys a shot instead. Done with good form it will put your shoulders in a much safer position. You’ll feel the difference in where the tension is occurring almost immediately, and that should give you some intuitive confidence to push heavier

[@Leo-mr1qz]

@@TristanMattox Thank you. 😊

[@Tony_DuBois]

Great information! Thanks

[@Barnassenter]

Best learning video I have ever seen. You got a new fan and subscriber.

[@uunz4435]

I just did the full range of the shoulder press with dumb bells down to my shoulder. I immediately felt it hit differently and required less reps compared to the 90 degree restrained form. Can’t believe I’ve been doing it half assed for years

[@kurtmoon6456]

I'm about to go find out the difference. Been lifting since I was 13 - now 25 - and I always thought the 90 degree was correct form. Excited to feel the difference. It's funny to think that my body naturally chose the easier way (half assed way) to do shoulders - as if I was doing them right the whole time. Kind of weird when you define what that exercise is to you and it suddenly changes.

[@cooliodiablo4571]

It definitely makes them hit harder, you feel it way more in the shoulder.

[@kurtmoon6456]

@@cooliodiablo4571 I can report back confidently that it hits WAY harder than stopping at 90 degrees.

[@thesergio9444]

What BS! I used low reps 5-6 for many years and although I got stronger my muscles did not get much bigger. I started using 8-12 and wow what a difference. I can tell you Low reps are not so great for muscle growth. Both Eugene Sandow and Sergio Oliva Sr. often used high reps with 10 sec rest between sets. Arnold also used higher reps most of the time. Time to time you should pyramid up to 5 reps but not on a daily basis. I was surprised when I started using high reps I would switch to low reps and my strength was much greater.

[@neilbeech4093]

Thanks for the video

[@payton1284]

Yeah I disagree with the super low reps aswell. 10-15-20 has worked wonders for me.

[@shamarbenson7259]

rep count got nun to do with it u can do 6 u can do 12 as long as ur failing and doing the correct excersises ur good, its just easier to fail at 6-8 than at 12 so thats why most ppl do less

[@thegrizzlychefTTV]

Maybe its different for different body types. I recently made the switch to 5-6 but increasing weight to as heavy as I can and I feel like my strength has increased significantly.

[@TheGoodOlBoyzChannel]

@@thegrizzlychefTTV 1-5 for strength, 6-10for biggest muscle size gain, 11-15ish for leaner muscle gain and 15plus is more of conditioning

[@JAYBMUSIC.]

I appreciate your channel man 💪🏾

[@blessedpeople1741]

Wow this video is super accurate. Thanks a lot for this great content!

[@dee5074]

What I did when I found my front delts was not in proportion with my side laterals and rear delts was stopped training the front for a short while and focused on the side and rear and thus also helped my rotatory cuff as I was adding tremendous strain on to my rotatory cuffs doing excersises I.e bench press

[@daltonschannel8405]

Great post. I also started doing shoulders the day after chest, starting with rear & side delts which has really helped with my shoulder growth. Rear & side delts will round off the shoulders nicely. Again great post.

[@SuperJuvent]

I didn't train anymore the front delts for the same reason. They are involved enough in the chest exercises for me

[@Jimmy_Cavallo]

💥💥 Saving shoulders for last… hitting front delts too much. All on point. 🎯 I’ve said that to the young guys at my gym countless times. Not that I need it but you’ve got the best content here so… I subbed 💪🏼👊🏼💪🏼

[@GameCoreVidz]

yo bro is there any way to get in contact with you? i need some advice.

[@edjohn5114]

​ @thelegend27 nah facts, yo OG give us some tips big dawg

[@TravisMcGee151]

@@GameCoreVidz I’ll give you some advice. Nothing wrong with doing chest and shoulders the same day. He said your shoulders will get tired if you do. Isn’t that the point??? If you’re doing chest twice a week then shoulders twice a week say on arm day, your shoulders don’t have enough time to recover and grow. You’re setting yourself up for injury.

[@KasperogCamillaPetersen]

Nice video, and awesome tips!

[@contrabandfitness]

I definitely love shoulders! Thanks for providing great value on my favorite muscle groups to work on. Love the visual effects also!!

[@ryanmccarthy2033]

There's only one major mistake and it's that people don't workout long enough. Not each individual session but I'm talking about consistency over time. Even if u are working out with horrible form, time under tension and range of motion u will still make progress over a long enough period of time. U won't make as much gains but u still will

[@erickGarcia-cu1js]

Yea especially when ur a noob

[@damensutherland7081]

Thanks for your help

[@Chance-ry1hq]

I’m 65 and have great shoulders for my age, and I don’t lift. I swim 1500m-2500m 3-5 times a week. I’ve been doing this off and on for 45 years and regularly for the past 20. If you want great shoulders swim.

[@NickJamesNORSE1991NATIVE]

Eating is the hardest part for me everytime i get stressed or anything i loose my appetite and end up fasting and feeling sick when i do eat

[@gandhisur2494]

It happens bro, but this could be more of a mental health issue than physical. Maybe see a therapist about this? It happened to me too but I was all better in like 4 weeks.

[@NickJamesNORSE1991NATIVE]

@@gandhisur2494 ive been doing traditional native american ceremony i dont do therapy anymore but im back on track now and finally spiritual again. Thank you for being kind to me tho i appreciate it buddy

[@jaycob3608]

Just man up tbh

[@NickJamesNORSE1991NATIVE]

@@jaycob3608 tbh you know where you can shove your arrogant ass comment

[@aftabzamanvlogs1390]

Awesome.. amazing information brother 😍🙌🏻

[@FranciscoOrtizGonzalez]

Wow! Amazing video! I saved it and subscribed because it has multiple tips that I want to follow.

[@jonathanturnbull2617]

i hit shoulders first, i do 5 x 5 barbell standing press, straight to a dumb bell sitting press, then front raises, side raises and cable pull backs.... all 5 x 5 ..... ive went from 60 kg overhead press to 82kg within 2 month... shoulders for days.... makes you look wider

[@michael43567]

Are front raises really necessary if you already do ohp?

[@fireflydies807]

While doing intense training gives you strength, Slow training gives you muscles

[@earth8366]

Bro the fuck does that mean that is the most backwards shit I've ever heard of are the muscles not what gives you strength

[@thesergio9444]

Ive heard that before butit is not true. As alaeroy Colbert said you do not want to left slowly .You have to quickly pump the muscle. Sergio said use a combination of heavy reps now slow and fast high reps - high reps often and low reps on different days. Maybe 3 days of high and 1 of low. You will see that when you go back to low you will be stronger because the muscle has grown.

[@45wasright43]

@@thesergio9444 Who tf is Sergio?

[@dropas4136]

@@45wasright43 Sergio oliva

[@sugan2303]

not planning to workout but wow, what a nice video visual and explanation 😍

[@duanezablocki8249]

Great content as usual. Can I suggest a future video? Perhaps what goes on behind "farmer strength" and how they (many blue collar workers) tend to stay so small yet or perform many weight lifters in strength? Maybe find a way to adapt whatever into daily workouts for better results without added weight in muscle mass, assuming you're not really going after the bulk look to start with.

[@dueric1]

I cannot believe I’ve wasted the last 20 years doing 8-10 reps.

[@MrLoowiz]

For hypertrophy? Yeah, you should. Going lower than 8 reps will affect your gains, negatively.

[@levigoldsteinbergowitz7391]

Ive been focusing on side delts for several months. Huge improvement in posture and stability.

[@henk944]

SOOOOOO helpful thanks man❤️💪🏻

[@yankodimitrov9396]

Mate love your videos I've got athletic body from the sports I use to do just started going to gym for a first time ever I've tried every exercise you showed, some of them don't work for me some of them i feel great which is understandable we are all unique, but hey thank you for explaining the basics the way you do ,made my life easier!!!

[@sanshin9]

Very good video man. Thank you. I was always taught that you needed 1g of protein for each pound of body weight just to maintain your muscle mass (assuming that you are lean). Also, that the body can only absorb around 30g of protein per meal.

[@age_of_reason]

It's 1g per kilogram, not per pound. That is the biggest lie in the fitness industry. They say 'per pound' so they sell 2.25x as much protein powder.

[@sanshin9]

@@age_of_reason Interesting. I'll have to look that up. It's amazing how things changed. I guess more people are into fitness so we have more data. I wonder if they exaggerated the amount of calories in order to bulk up properly as well.

[@Zugmaschine]

@@age_of_reason 1g per kg is not enough. Sience show 0.8-1.2g per per Pound of bodyweight.

[@jimrhee5229]

1.5 x your weight

[@teodolosaravea5356]

thanks for the wonderful lesson.

[@muhammadreiditio920]

Another spectacular video sir thank you

[@snail8904]

I'm doing like 10-12 reps per workout on backday for like 2 months now and I have already seen a significant difference of my muscles not just on my back but also my arms got bigger more defined it could be beginner gains but I'm kinda satisfied with it

[@jameshunt3504]

I'm having surgery for a torn labrum in the right shoulder November 1st. 😫 lol I'm hoping to be recovered asap so I can start building them even better as a total natural athlete ‼️💪🏾@49

[@muhammad-uc2ev]

stay strong stay positive Get well soon brother...what were you doing were you going too heavy or a wrong form...?

[@gratefuldrifter6588]

makes sense dude,good video ,respect

[@aseems2837]

Amazing information thanks 👍

[@TAREEBITHETERRIBLE]

so good, love the advice

[@brunogamer777]

pretty sure that over the 90 degree when you are pressing the most dominant muscle are the traps

[@The.Ghost.of.Tom.Joad.]

Great advice. I'm 55, and have been a gym rat since 14. I even took weight lifting for my PE elective at Ohio State. Your advice reminds me of how that instructor taught a bunch of 19-year-old wannbe Arnolds. No gimmicks. No shouting machismo. Just solid strength-building through simple exercises preformed well.

[@Urmom5349]

only in ohio

[@The.Ghost.of.Tom.Joad.]

@@Urmom5349 Only in Ohio? Back when I was in school you needed general PE or health and a PE elective, from aikido to weightlifting, to graduate. Isn't that standard? Just curous.

[@The.Ghost.of.Tom.Joad.]

Looks like Ohio State still requires it, but only one class now. From their website: _"Students are required to complete one-half unit of Physical Education for graduation. Both elective and traditional Physical Education courses require a minimum of 120 hours of course instruction to earn one-half unit of credit."_

[@Urmom5349]

@@The.Ghost.of.Tom.Joad. It's a meme, type it on KZbin and see the results

[@Urmom5349]

But still , at 15 , I am 5'11 - pretty tall , and that's the problem, makes me look thin . I eat what 2 persons would it in a day , still I struggle to put on weight . I do moderate exercise though. Any advice?

[@xornei]

the video is incredible thanks for all this precious informations, and i just want to add something for the community concerning the progress overload, progress overload isn't about increasing in weight only, it can be other parameters such as the way of execution of the exercice ( slowing down when it comes to contract a muscle/ lasting longer in the contraction part of the exercice (it depends on the muscle u are working on)), or increase number of reps/sets executed or the three previous parameters combined.

[@lc8945]

Jay Cutler said you don’t need to go all the way down with dumbbell shoulder press. He have huge shoulders.

[@zmatthew91]

He also takes steroids

[@ricko9879]

@zmatthew91 Do you think workouts are different if you are on steroids? If anything, on cycle, you're working harder....

[@zmatthew91]

@@ricko9879 of course they're different. You can lift more with more intensity and recover faster which is how jay and the rest of these juice heads out here can achieve their goals in less time then it takes for someone not on the juice bro.

[@mcslope4994]

I just watched a vid of his and he literally says to make sure you go all the way down?

[@feralaca123]

I found this to be the opposite for me. I reduced weights and augmented reps and frequency and started growing AF (for a 40 year old natural)

[@unholyquail4560]

I love your reference to the BMJ of sports nutrition on the Protein amount. People go WAY overboard on the stuff really. Thanks for keeping it real and also showing that is the the MAX. So a bit lower wont kill you gains at all.

[@romero9735]

Like your info bro! keep it up!

[@dennispena5496]

He forgot to mention sleep. Good quality sleep. You build n repair muscle (And burn fat) when you're at rest. Not when you're awake.

[@ID-Boss]

I oftenly get a lot of shoulder pain a day or two after a pretty straight forward workout. Is there a particular cause? Mistakes made that are common? And any advice on how to reduce it because it's starting to feel like I have bad joints os somethings just not right. I also have trouble doing push-ups because again pain in my wrists when I get in the pushup position.

[@BlackMamba-lt8oe]

Are u vegans

[@TzeiEm]

I've had occasional shoulder issues in the past and what worked for me was extensive shoulder warmup before training. So I would do my basic overall warmup and then additional 5-10 min shoulder warmup. Lots of different (mostly rotating) movements with low weight and large volume up until I felt fatigue in my shoulders. Might not be super optimal for strength training to tire the muscles beforehand so much, but it definitely helped with my shoulder issues. You should try it to see if it helps

[@ID-Boss]

@@TzeiEm Thanka for the advice man, I'll try that out and see if it helps

[@heythere6983]

You might have frayed your shoulder ligaments from over working out

[@ID-Boss]

@@heythere6983 that's a possibility

[@BGrader]

Easily one of the best fitness/strength/body building videos I have seen on KZbin yet! Great Analysis, breakdown, explanation, and delivery. You earned more than a sub! Thank you!

[@cccristol]

Great video man

[@iiamkn1ght121]

Reasons muscles aren't growing: 1) Technique 2) Not repping till failure 3) Muscle activation 4) Getting enough protein and calories 5) Fast and uncontrolled movement You're welcome.

[@Ege.E.]

doing side raises with the cable !

[@johnlloyd6908]

Oh listen to the bottom line simple guy

[@GigaChadL337]

I was staring at his face, and suddenly realized that his face is the exact same face in the giga chad meme

[@methodman2344]

You are a genius...You explains everything perfectly 💯💪🏿

[@triplea657aaa]

Great video. Thanks.

[@miguelruggiero5511]

Para mi el mejor ejericios de hombros el rey, es hombro con barra tras la nuca, obiamente haciendo estiramientos antes de hacerlos para no lecionarte, es lo que ha hecho que mis hombros cresca bastante.

[@liankirmag.6060]

El dice que se obtienen mejores resultados si no estiras, solo con estirar el cuello lateralmente por 60 segundos cada lado unas dos series es suficiente para tener aún mejores resultados, try that!!

[@luketimewalker]

You're simply the best!

[@doncinos]

good advice !

[@Hallowsaw]

5-30 reps at 70% max for 3-5 sets is actually the best way to build strength. You also want to do full range of motion and you should feel it while you are doing it. Also you need to rest at least 1 minute between sets. For strength training you do not need to rest for the recommended 24-48hrs(that is for hypertrophy not strength) if you are training for size, you need to train to very close to failure and give that set of muscles 2 days of rest before retraining. Also you 100% have to target the muscle you are training and do proper form. For example, if you are using pull ups to exercise your back but you are using mostly your biceps to do it, you are not going to get a stronger back, just stronger biceps. It is critical you hit recipricating muscles.

[@gaylordohyeah]

IDIOT

[@techpriest5035]

Gaining muscle for me has always been a constant struggle due to my BMI (Pretty sure last I checked I was in the 17th percentile). I'm 6'1 and 135ish lbs, yet I consume 3k to 4k calories per day. I've seen minor changes like more defined muscles in my core and arms, yet I find it impossible to get my body past anything more than a lithe build. Currently I'm on my high school's cross country, track & field, and swim teams. I want to get better shoulders to help me perform better in these sports, yet it seems like I physically cannot. Any advice or tips from anyone would be greatly appreciated!

[@gavindibler1866]

I was in the same boat as you when I was in high school, I found it significantly easier to put on weight once I got a little older i bulked up too 175 around 21 years old. Also be very careful during swimming I hurt my shoulder doing backstroke and it still gives me problems when I workout too this day.

[@ZeerXX]

I'm much older than you, but I had a very similar build as you in high school. If you are trying to bulk in size given your bmi type, the extra activities you are doing is not going to help. It will consume a lot of your calories and other nutrients in the process of building mass. The other thing is consistency in your training and your protein and other macros consumption. And last, lift heavy. Low volume 5-8 reps with your compound lifts at most. Isolation workouts at the end of your workouts and those can be higher volume if need be. After a year at being consistent you will have notice considerable gains. I was 125 5'11 in high school. Within 3 years I was at 175lbs relatively lean.

[@techpriest5035]

@@ZeerXX Appreciate it man. I've gotten a gym membership and I've been hitting the weight room at my school during lunch. I'll get on this stuff. Thanks for the tips!

[@techpriest5035]

@@gavindibler1866 Gotcha. So it might be a time thing then. And yeah, I hurt my shoulder swimming as well. The pool we practice at is 4 feet and the lanes are pretty small. Suffice to say it wasn't good for me to learn in that environment.

[@jaro856]

improving muscle performance is not the goal of whats shown in this video. if you want to get stronger, stay in a low rep range, and dont work out to much, as you can overtrain quickly if you do too much. the looks of your body should not be the thing you look at when you wanna improve performance, rather look at your actual performance. and lastly, your body will adapt to the movements you do. if u are doing lots of sports that require mostly aerob energy, gaining mass is not optimal and will therefore not be prioritized by your body. reconsider what you want, better performance in sports (if so, focus on eating lots of protein and carbs, keep working out mostly in the sports u play, and do a bit of strength training FOR ATHLETES - look that up instead on how to get big shoulders. do heavy compounds, but stay safe) or a better looking body (stop playing in your sports teams, bulk, go full rom). or just go to the gym and do whats fun to you. thats what i would recommend

[@Rudeboyglen268]

Taking notes 📝💪🏾

[@ambiven10]

Best channel so much info

[@donjohnsonsigns1]

I am 75 years old. will it work for me?

[@_YashPathak_]

Yeah why not 👍💪🔥🦵❤️

[@e5toro7008]

Never too late to start. I'm 47. Just taking it easy with very light dumbells to really focus and target each shoulder individually. Avoiding injury and slowing building up are key.

[@BlackMamba-lt8oe]

No

[@wiillthebarbertv9415]

@@e5toro7008still at it? How are results a year later?

[@coin777]

No 1 biggest mistake is not using Tren

[@ItsFriesNotChips]

Unnatural means weak

[@Mahdi_YT2]

No 1 biggest mistake using tren

[@human5056.]

True

[@human5056.]

But its bad for the long run

[@FFFr3sHHH]

Based and sigmapilled 🤑🤑🤑

[@austinlooney5667]

Had to comment. Thank you for sharing this valuable knowledge

[@MiMMiMMiMMiM]

Great, thanks !

[@user-mz4oy1ii9q]

1. genetics 2. genetics 3. genetics 4. genetics 5. genetics 6. genetics 7. genetics 8. genetics

[@waltermorris5786]

Excellent instruction

[@krishnarai123]

Thank you it's very useful instruction

[@broddablack5290]

This guy is fantastic