EVERYTHING You NEED to Know BEFORE Working Shoulders! (Part 1)

[@DrGains]

UPDATE (3/29/22): My full online shoulder programs are now officially available!! Here are the two different versions: -Total Shoulder Program | Maximum Gains Series (More details here 👉 www.dr-gains.com/gwp-shoulder-program) -Total Shoulder Program | Gains Without Pains Series (More details here 👉 www.dr-gains.com/offers/LYiZbLQx) Register today and use code MAX-SHOULDER-10 for 10% OFF!!

[@Gainzme]

This video is a literal goldmine of information. I now understand what exactly happened when I injured my shoulder, as well as why my muscle imbalances are holding my lifts back. Also, studying the nervous system and how damage or entrapment can limit muscle capacity is a huge factor I don’t think is considered enough in videos diagnosing performance issues.

[@XxGrandSTORMZxX]

Can you expand more on the muscle damage part or entrapment can affect muscle size and how to combat that to continue to make the most gains possible

[@marc2638]

Totally agree man, I had to leave the gym and not lift a single pound of weight for almost 6 months. I shrunk considerably. Good news is my injury healed and it took me about 3 weeks to get my strength back. Now,,,,,,,just because that happened I was careful I said to myself Marc dude sow down, do more warm up sets lift a little lighter get your weaker muscles stronger and start lifting for your goal not mindless lifting like I've been doing for years. This doctor is awesome, very informed and I love how he educates us on our bodies and what does what. Most of us who lift don't even understand what muscle does what. I've bee guilty of tht for years because all I've ever done is lift to look go now my goals are different and I lift for functionality, strength and yes size but at 45 I can't build more size naturally, I'm a.lean 180lbs on a 5' 10" frame, never was a big guy never really wanted to be jut aged to be fit with a healthy size and I feel I've accomplished that. Doc gains is the man

[@marc2638]

​@@XxGrandSTORMZxX if you hurt yourself, please for the love of God stop working that hurt muscle, fix your issues accordingly and return. Sometimes the best thing we can do is not lift at all for 2 to 6 months to recover and reexamin our or in your case your approach

[@mikeverm4305]

Master class

[@nasersyedh]

Dr you’re back! We’ve been waiting for you for a year. Welcome back.

[@idahoviking]

I've been weight-lifting since 1974 and I am an asshole. Despite these deficits, I must admit that your channel is the most informative I've seen anywhere.

[@DrGains]

Haha love the disclaimer - and appreciate the feedback! 🙏

[@wishbone103]

Excellent! I am going to tell everyone at the gym to watch your vids! I am 73. Working out since 14. Recently I was told my cartilage is completely gone in my left shoulder. From my understanding, initially that cartilage in only 5mm thick. Even though cartilage cannot regenerate itself, if caught early it can be repaired. So I have been telling people at the gym that by age 50, they should be getting periodic x-rays to catch problems early. Hoping that is good advice!

[@Superpixel-x9q]

Thanks,Wishbone103👍

[@DrGains]

Thanks for sharing my friend!! I'm glad they help, and yes, that's great advice. I actually have a torn labrum in my left shoulder, and rotator cuff impingement in my right shoulder, both from several years ago. Since I didn't want to get surgery, I developed dozens of variations to upper body workouts in order to prevent pain / aggravating the injuries, while still being able to build muscle. They ended up rehabbing and strengthening my joints much better than any physical therapy did, or cortisone shots (of which I had several), and eventually I reached the point where I was able to effectively work every muscle in my body without pain. So my point is I'll be sharing a lot of videos regarding weightlifting with shoulder pain / chronic injuries, and am putting together an entire online program for it as well. If you'd like, you can shoot me an email at [e-mail], and I'll put you on the list to beta test it for me when the program's ready!

[@wishbone103]

@@DrGains I was wanting to see if you have an opinion on MACI for cartilage regeneration .

[@johnspear9374]

@@DrGains I would love to be apart of your beta test program

[@christinelamb1167]

@@DrGains Glad to hear of your recovery, and looking forward to videos about strength training with shoulder pain/injuries! I injured my shoulder about 2 years ago, and got fed up with trying to get help from dr's and PT's (they were no help at all! I felt like I know more than they do).

[@fairytaleisawesome]

Glad to see new videos. I found your channel recently and it has greatly improved my experience at the gym, and avoiding injury. Keep up the Great Work!

[@DrGains]

That's great to hear! I'm compiling case studies of people who have implemented my training in their exercises.. so if you'd like to be included, please send me an email at [e-mail] with details on how they've worked for you!

[@romeparker1686]

@@DrGains Please tell me you have something for hip flexors after arthroscopic surgery my hips still stiff and have pain, ima a ex 🏀 athlete!

[@barbellsandbowhunting]

@@DrGains is there a warm up for shoulders that you would recommend that optimises all muscle groups associated with the shoulders?

[@blew3749]

Awesome video. Brings me back to my anatomy days. Knowing anatomy is vital to a healthy and effective workout plan. Love this channel. Keep the videos coming please.

[@jasonlepage7915]

i really like the the way you speak and explain the names of the muscles and the connections to the bones , you make learning anatomy interesting and much more simple / easier to remember , , , the picture on the left with the muscle you are explaining and the skeleton you are using gives a really good visual and helps it stick in the mind better , , , great job 👍

[@DrGains]

Thanks Jason! Glad to help and great to hear that feedback 🙏

[@jeffreyheimback527]

Excellent break down of the joint. Great job on breaking down the words and explaining their meaning

[@DrGains]

Glad you enjoyed it!

[@Superpixel-x9q]

Glad to see you back Dr Gains, I feared the worst, in these trying times. Looking forward to Gain without the pain.... Again 😃

[@dozergetscrafty]

As a weight training newb i really appreciate these videos. Thank you.

[@DrGains]

My absolute pleasure! Glad they help!

[@scorpioman1964]

I've seen this video for more than 5 times. I'm totally distracted by your amazing looks doctor. Now it's time to focus on the shoulder muscles 🤤 Nobody could show us better how the shoulder works. Thank you Dr Gains

[@Sporeboy87]

Kinda creepy

[@hindsight8522]

Very glad to see you are back Dr. Gainz

[@windar2390]

That was way more informative/interesting then I thought. Good stuff!

[@DrGains]

Glad you enjoyed it!

[@sachinss5854]

Thank you for the video ... first time watching your video .. please do more like these

[@DrGains]

Will do my best! :D

[@anomanderrake440]

Yep. This is the best channel.

[@jamesbandazewski6306]

Doc great information. Yet I’ve got it turn d all the way up and still can’t hear you as well..

[@adampt4454]

Not meaning to be "that guy" but sharing is caring and all that. When you said you won't get a full contraction of the biceps unless your shoulder is flexed might need a second look.... Active insufficiency is a concept worth looking up. Very cool stuff, think you'll really like it.

[@DrGains]

Hey Adam - thanks for the input! Yes, I'm familiar with active insufficiency and it does come into play with the biceps. However, it doesn't mean that getting max / full contraction isn't beneficial. At that point, the bicep muscle is definitely going to have far less ability to generate force... but there are still benefits that you get from "squeezing" the muscle into full contraction and bearing what tension it can in that position. At least from the research I've read about it + empirical training experience. I'm by no means a specialized expert on it though, and I'm sure even the experts still have much to learn / discover. I agree that active / passive insufficiency is a fascinating concept though - I plan on doing a video on it sometime in the future! 👍

[@gabrielquintanilla7118]

Is pt2 out yet? I don’t see it in the description. Btw as a massage therapist who recently started working out I am having a helluva time with these videos, thank you for your work! I can tell you genuinely enjoy what you do

[@swenic]

Really great stuff! Did you ever publish part 2?

[@Pappaoh]

Fantastic content! Anyone who sits at a desk and experiences should pain could get a ton out of this vid. Keep the anatomy centric content coming!

[@DrGains]

Thanks man! Agreed! :D

[@michaeltrimble7680]

Great review for me! Thank you for putting together such a great, straightforward presentation!

[@DrGains]

Glad you enjoyed it!

[@nrrocks1994]

Dr I am happy you are back

[@eddyjimenez-scorpio]

This is too good to be true. I just happen to be having pain on my surgically repaired shoulder too. Sweetness.

[@DrGains]

Glad my content's bringing you value my friend! I hope rehab is going well for ya. I'm actually putting together a list of people with a history of shoulder pain / injuries to beta test an online program I'm creating. If you'd like to be included, shoot me an email at [e-mail]! 👊

[@eddyjimenez-scorpio]

Cant link up for some reason doc.

[@DrGains]

Try this email - [e-mail]

[@DrGains]

Hey Eddy! I have some exciting news and a unique offer for you!! I was going to message you privately, but turns out KZbin removed that feature 🙄 After almost TWO YEARS of development, my full Gains Without Pains 10-Stage Online Shoulder Program is ready to launch!! If you need a refresher, it’s a one-of-a-kind blend of top-tier medical science and orthopedics, evidence-based personal training/coaching, and physical therapy/mobility training, all-in-one and created specifically to help weightlifters like you to rehab existing injuries and/or pain and strengthen your shoulder joints, increase range of motion and prevent future aggravation/injury, while simultaneously building muscle more effectively than you ever have before. It’ll be available both online and via a mobile app so that it can be watched / reviewed “on the go” or at the gym, and any workouts that require cables or free weights all have alternative options built-in in case you don’t have access to that equipment. There is simply no other program like it in existence!! (or anywhere close) However, before releasing it to the general public and my network of personal trainers, healthcare providers, physical therapist, etc.. I'm selecting 100 people as "Early-Adopters" who not only have dealt with chronic shoulder pain and/or injuries, but who I believe also have the experience and perspective necessary to really make the most of the program and provide some constructive feedback on how it could potentially be improved - and I believe you’d be an excellent fit! For these 100, in return for "beta-testing" the program and providing that initial feedback, I'm giving them 80% off of the program (a $200 value!!) I’ll be personally communicating with them with any questions, concerns, or feedback that come up, and I’ll be featuring their bios and testimonials on my page (unless they don’t want me to). Here’s a link to the program: www.dr-gains.com/offers/LYiZbLQx - if you'd like to accept the offer, please reply to this thread with your email or just send me an email at [e-mail] by 5pm MST this Friday! (10/15). I’ll then send you more details and ask you for more information about your shoulder injury/pain, and send you a personalized code for the 80% off. Thanks Eddy and hope to hear from you soon!!

[@balasaravanan500]

Thanks for the anatomy class Doc.

[@DrGains]

Don't mention it my friend! :D

[@AIRBUS10]

Awesome to have you back! 👌👏👍💪

[@deangelowilliams440]

Happy I found this dude

[@DrGains]

Glad to have you here! :D

[@boxerfencer]

Quite comprehensive

[@throxen]

very helpful for personal trainers thank you

[@DrGains]

My pleasure! :D

[@vivicmp6018]

Amazing!!!! 🤩 Thank you!

[@DrGains]

You’re welcome!

[@jonnuanez2843]

I find myself now doing 3-4 shoulder exercises at the gym in a row. I don't feel tired or exhausted after each exercise because of all the different muscles used. Rear Delt certainly doesn't affect the Front Delts, and vicey versy. Presses use different 2ndary and even tertiary muscles (there's your word of the day lol). Etc. I don't go heavy except for presses.

[@rdg665]

2ndary and tertiary hahaha that was glorious

[@bobmac9070]

I don’t agree with you, many trainers and experts say to avoid “ heavy pressing” either bar or dumbbells. They will cause shoulder impingement! Learn to do dumbbell press medium weight at a 30deg angle, Not 90 to the should. Rear laterals, side laterals and front raises are all you need to build great shoulders.

[@johnwicksfoknpencil]

@@bobmac9070 And farmer walks 😉 (though yes they do split the burden with your traps, and that’s ok)

[@wishbone103]

Dr. Gains! I hope you respond to this blog. I am 73 been lifting since 14. Recently I was told I have no cartilage in my left shoulder. Trying to avoid shoulder replacement. I have been reading about MACI, a technique for regenerating cartilage. Do you have any up to date knowledge and/or advice on how reliable it is? Thanks in advance for your response!

[@DrGains]

My first thought was that it's generally accepted as impossible to regenerate cartilage, since it has no vascularity. However, it looks like MACI actually implants scaffolding for new collagen rather than trying to simply regenerate it using what's already there. It seems plausible, but frankly I don't know enough about it to give you any definitive opinion or analysis. There is a significant amount of potential in regenerative medicine though - my company even has a regen branch, and we offer many stem cell / regen products to physicians and clinics across the country. If you end up trying it, I'd love to hear how it works for you!

[@wishbone103]

@@DrGains Thanks. I am seriously looking into it and will definitely keep you posted. It may be awhile though! I don't want to be throwing money down the toilet!

[@DrGains]

Hey @wishbone103, I have some exciting news and a unique offer for you!! I was going to message you privately, but turns out KZbin removed that feature 🙄 After almost TWO YEARS of development, my full Gains Without Pains 10-Stage Online Shoulder Program is ready to launch!! If you need a refresher, it’s a one-of-a-kind blend of top-tier medical science and orthopedics, evidence-based personal training/coaching, and physical therapy/mobility training, all-in-one and created specifically to help weightlifters like you to rehab existing injuries and/or pain and strengthen your shoulder joints to increase range of motion and prevent future aggravation/injury, while simultaneously building muscle more effectively than you ever have before. It’ll be available both online and via a mobile app so that it can be watched / reviewed “on the go” or at the gym, and any workouts that require cables or free weights all have alternative options built-in in case you don’t have access to that equipment. There is simply no other program like it in existence!! (or anywhere close) However, before releasing it to the general public and my network of personal trainers, healthcare providers, physical therapist, etc.. I'm selecting 100 people as "Early-Adopters" who not only have dealt with chronic shoulder pain and/or injuries, but who I believe also have the experience and perspective necessary to really make the most of the program and provide some constructive feedback on how it could potentially be improved - and I believe you’d be an excellent fit! For these 100, in return for "beta-testing" the program and providing that initial feedback, I'm giving them 80% off of the program (a $200 value!!) I’ll be personally communicating with them with any questions, concerns, or feedback that come up, and I’ll be featuring their bios and testimonials on my page (unless they don’t want me to). Here’s a link to the program: www.dr-gains.com/offers/LYiZbLQx - if you'd like to accept the offer, please reply to this thread with your email or just send me an email at [e-mail] by 5pm MST this Friday! (10/15). I’ll then send you more details and ask you for more information about your shoulder injury/pain, and send you a personalized code for the 80% off. Thanks and hope to hear from you soon!!

[@1adamantium1]

Subscribed and liked! Awesome videos! Just a clarification...The Levator Scapulae inserts on the medial Border of the scapula and not at the lateral Acromion process.

[@makhloufmazouz8123]

Thank you so much doctor 👏🙏

[@scottweaverphotovideo]

Watched a workout vid a while back from a well known KZbin bodybuilder/exercise guy. He referred to shoulder workouts and made a comment that implied the deltoids were the shoulders. I said the shoulders were also the upper traps. He tried to make me out for a dunce. I sent him a scan from Arnold's Encyclopedia of Modern Bodybuilding. He devotes many pages to the shoulders and definitely included the traps. When anyone talks about squatting they always say to rest the bar on your shoulders. They're not just speaking of the deltoids. Thanks for your detailed video related to shoulders.

[@BentleyBoyo]

Such a cool channel started binging your content. New sub :)

[@DrGains]

Great to have you here my friend! Appreciate the feedback 👊

[@jackj7028]

Welcome back 🙌🏼

[@gurupraveen5073]

Dr.Gains is back ! ! .......... Finally ! ! ! ! btw , just started following you on instagram 👋

[@speedo1105]

excellent presentation

[@DrGains]

🙏

[@Lwhosane]

Thank you!

[@徐嘉齡]

I learnt a lot. Thank you very much.

[@DrGains]

My pleasure!

[@kxs7267]

Really useful video, thank you! I like the detailed verbal descriptions together with the diagrams of each single muscle - makes it much easier to visualise than textbook pictures. Now all I have to do is actually remember it all...

[@DrGains]

My pleasure! Thanks bro

[@nfvalentin]

Could you make a video on fixing scoliosis and working out with this condition?

[@DrGains]

I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@annevanhelteren283]

I'm really interested in a video like this, but about the (area surrounding the) hipjoint, regarding stability, flexibility, mobility. I would love to know more about the muscle and joint functions in the hip/groin/thigh area. Flexion, extensions, abduction and adduction :))))

[@cartermckibbin3802]

Do a video on Core/Ab work

[@DrGains]

I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@shreeabraham]

Hey doctor ,it would be better if you also show some animation of it and some exercise to do.

[@DrGains]

Coming in Part 2 💪

[@shreeabraham]

@@DrGains thanks for reply doctor 👍

[@efromme]

This is so cool so much info

[@DrGains]

Thank you for the support bro! :D

[@efromme]

@@DrGains I’m broken and I need to know how all this works now so I can fix it 😂

[@Steve157Oh]

I'm a bit late to comment here but this is SUCH a great video.

[@DrGains]

It's NEVER late my friend! Thank you! :D

[@zsilerful]

got a question.Doesn't serratus anterior mainly help with respiration and protracts the scapula ( boxers muscle ). Thanks for the answer :)

[@DrGains]

Yep, it does both!

[@danielcontreras976]

I can't believe this info is free.

[@mynameisjeff512]

Welcome back!!

[@DrGains]

Good to be back!

[@jayyv5169]

Thank you 🙏🏼

[@DrGains]

Any time!

[@ruslantsykaliak5455]

Thanks

[@DrGains]

No problem

[@viktoriakireeva5860]

Please Dr, could you clarify levator scapulae anatomy? Not sure if you meant a different muscle? Inserting into acromion fromC1-2?

[@shreeabraham]

hey bro what up after very long time.Finally you remember that you have youtube channel(we were waiting for your videos). I thought that you have stopped doing it. Anyways thanks for vids.

[@DrGains]

Hope it was worth the wait! 😜💪

[@shinobi-no-bueno]

@@DrGains definitely. I think every highschool in the world needs at least a month of PE where your approach is taught

[@JiNKA]

When fans feel they’re owed content and product because… ?

[@liamosullivan77]

I have torn pec major. Any exercises to build it up?

[@bilalahmadkhan7052]

wow.. after a long long time ...great to see after the pandemic....

[@bluegecko13]

How exactly would you focus on strengthening these muscles? Just varying the angle of deltoid workouts? Some seem to be small stabilizing muscles that can’t be isolated easily or at all.

[@DrGains]

I go over one technique to isolate each of the three deltoid heads in this video: kzbin.info/www/bejne/h3SkeqqEiJ1omMU And if you want to really get serious about building your shoulders, you should consider registering for my "Straight Gains" 8-Week Shoulder Program! The link is in the video description 👍

[@vegashotboi2151]

This guy is dope asf doctor lifter cool hair cool vibe I respect it

[@DrGains]

I appreciate it my friend!

[@adampt4454]

The insertion of the pectoralis major is at the lateral lip of the intertubercular sulcus of the humerus, not the greater tubercle. Otherwise great vid 😉

[@DrGains]

Appreciate it my friend :D

[@zainadil27]

Man you gotta make more videos and more frequency

[@DrGains]

Working on that, much appreciated! :D

[@breadman5048]

Great video could you do one similar about knee tendon and musculature

[@DrGains]

I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@boossersgarage3239]

fantastic news

[@michaelsigmond5912]

This is so interesting! I Always had it easy with math and geomethry (high iq). Sadly my mental health is quite lousy (ptsd). What do you suggest for me to study? I applied for the fysiotherapist program at the uni. Is that where you learn this? Kinesiology? Biomechanics? I want to learn how all the muscles, tendons, joints, fascia (and also organs) interact in the body. Doctor, fysiotherapist- Those are skewed towards healthcare. I would prefer something more engineering like. Like the stuff you talk about but more in deapth and detailed. Thanks in advance Sincerely Michael Sigmond (Dr Brains? Lol)

[@shinobi-no-bueno]

*Unfortunately* it seems that regardless of the value of the information, the masses only follow...well, mass. You have a beautiful, fit body and I appreciate your time Doctor.

[@DrGains]

Thank you my friend!

[@shotodang]

Dr Gains Which muscles are the main drivers in shoulder depression ? I think i am lacking power in pressing my straight arms down , for example when i need to hold the body in top position of a dip.Thank you

[@DrGains]

Hello! Great question. I addressed it briefly in the video, but didn't create a specific "depression" movement section, since most people generally understand that the deltoids don't depress the shoulder. However, the shoulder depression muscles are the pectoralis major (costal head), pec minor, trapezius (descending fibers), and some serratus anterior activation. Dips are a great way to work them. Hope that helps!

[@shotodang]

@@DrGains this helped a lot .thank you very much :)

[@michaelgresham1980]

In terms of dips, that “top position” means your scapula are depressed. In order to be strong in that movement, yes the middle and lower traps are going to be hugely activated, but the lats as well. The lats are very powerful muscles that control and assist in essentially all the scapular movements. Most people don’t know this because most people don’t have lats, including gym bros. Train the heck out of your lats. Build them. All of your presses will go up, as will your pulling movements and your shoulder stability.

[@toir666]

Do the same vid but about forearm pls.🙏

[@DrGains]

I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@mikeverm4305]

You gotIT

[@romeparker1686]

Please tell me you have something for hip flexors after arthroscopic surgery my hips still stiff and have pain, ima a ex 🏀 athlete!

[@DrGains]

Sorry to hear it my friend. Here's a link to a form I've created for people to give input on what videos they'd most like me to create - if you fill it out with your specific needs I'll definitely take it into account! www.dr-gains.com/program-interest-form

[@romeparker1686]

@@DrGains Thank you for taking time out your busy schedule. I appreciate it!

[@nikhilmali5727]

Rear deltiod is also involved in hyperextension of the shoulder isn't it?

[@robertoapostol5162]

What part of the body is collar bone is is it chest

[@sharifahmarshall4289]

Get to the shoulder

[@loadsaluvllwyd]

ha! i found part 1

[@cayrick]

I had an issue with tendonitis of my suprascapularis and focused on the 4 RC muscles for studying my problem. I did not realize that so may other muscles are involved in shoulder movement. I learned a lot from this and now need to assimilate it. Thanks!

[@DrGains]

Hey Cayrick - if you have rotator cuff-related pain, I would very, very highly recommend you consider registering for my full 10-Stage Gains Without Pains Shoulder program - with it you'll be able to effectively build your shoulders while simultaneously rehabbing them and strengthening the joint to prevent future injury. There's honestly nothing like it in either the healthcare or fitness industries, and I developed it specifically for people in your situation. You can check it out here: www.dr-gains.com/offers/LYiZbLQx. Also, if you've had an official shoulder injury diagnosis (by a healthcare provider) at any point in the past, then I can offer you a 20% discount if you're willing to participate in a study. All it involves is answering some questions before and after the program about your pain level, strength, etc. which I'll be aggregating (anonymously) for a research study on the program's effectiveness, which I plan to publish in medical journals in the future. Shoot me an email at [e-mail] if you're interested and I'll reply with the discount code! 👊

[@punxslime]

Doctor aren't there other like dr. Bones ? With a layer of muscle and artery's you could call to help you show us?

[@naturalhealthrevolution1518]

If multiple shoulders are weak from a injury a long time ago....is there a rule of which muscles to work or target first? Does the work the weakest stabilizer apply. Lats..teres major ect

[@Mike-hw5jp]

The shoulder is such a mobile joint and the most important thing for pain free movement is to have the humerus remain firmly centered in the socket. As soon as you have a weakness (less pull) or an overworked/tight muscle (more pull) you can lose some of that smooth tracking of the joint resulting in clicking/popping and or pain. I can't speak on specifics for acute injuries but I believe you want to take a ground zero approach. Relearn all the movements your shoulder is capable of and avoid the ones that cause pain. Some things you could check out are: Y T W L movements (slow and controlled, stop well short of failure each set) , Shoulder rotations front and backward (slow and controlled, as you approach the overhead portion experiment with what feels best (slight internal or external rotation) I highly recommend buying a set of resistance bands of varying thicknesses. You want some very light ones to start adding load eventually to your mobility work and when strengthening your rotator cuff muscles (again, with these stop well short of failure) This is off the top of my head but it has worked and continues to work for me. Become familiar with how to stretch and release tension from as many of these muscles as possible. Massage balls are amazing for finding and releasing tight spots around the shoulders , scapula, and where the biceps and pecs attach on the front of the shoulder. Remember powerful muscles like the pecs, biceps, lats, and trapezius can be very tight and cause problems with your shoulder mobility. Lastly, find a place to hang. Pullup bars, rings, a doorframe, a tree branch, anything you have. You can start with your feet on the ground for some assistance and aim for 3-5 sets of 15-30 seconds. It depends on how much assistance you are giving yourself but gradually work your way up. I can't stress enough how important it is to learn how to go between a "passive hang" and an "active hang" These are all about the stretching and stabilizing of the shoulder as well as scapula control. I have even seen several books / doctors talking about how daily hanging has fixed many injuries such as impingement of the supraspinatus tendon by creating more space under the acromion. I kind of turned that into an essay but I genuinely hope you find some of this helpful, good luck man

[@naturalhealthrevolution1518]

@@Mike-hw5jp Y T W L?? Do you mean Y raises and W raises? If so, what's the T and L

[@lukeairborne5552]

@@Mike-hw5jp what would u recommend to fix shoulder pain that extends to the bicep as well when I lift my arm up or to side it's really painful in my shoulder area and when I go to use or flex my bicep the end of the bicep hurts very badly and is pretty much unusable it shakes or even will just give out from pain I don't really have any injuries and haven't done anything wrong that I know of it just started awhile back and comes every now and then and rarely I will wakeup feeling fine I would appreciate it very much if you could give any tips also lots of crackling clucking and all when I rotate

[@TheGr8one1022]

Step one: Be Derek from More Plates More Dates. That's it.

[@picogram9357]

bruh i just benchpress and theyre the most shredded thing on me

[@picogram9357]

i dont mean i just benchpress well, i also do mma and i remember starting out boxing hurt the living hell out of my shoulders so thats probablly why

[@DrGains]

Sorry to hear that bro! If you have shoulder pain, I would very, very highly recommend you consider registering for my full 10-Stage Gains Without Pains Shoulder program - it's unlike anything else in the industry, and it's exactly what you need. Check it out here: www.dr-gains.com/offers/LYiZbLQx and shoot me an email at [e-mail] if you're interested or have any questions and I'll give you a discount code! 👍

[@DrGains]

My pleasure! I would very, very highly recommend you consider registering for my full 10-Stage Gains Without Pains Shoulder program - it's unlike anything else in the industry, and it's exactly what you need. Check it out here: www.dr-gains.com/offers/LYiZbLQx and shoot me an email at [e-mail] if you're interested or have any questions and I'll give you a discount code! 👍

[@MrCarstennielsen]

I do not see this doctor taking into account, that the long head of tricep has a very long tendon connecting it to the scapula, which may make a lot of difference due to the way this muscle is contstructed or evolved to work.

[@DrGains]

It is taken into account my friend. It's the fact that the tendon is long that allows it to originate from the scapula rather than the humerus. But as far as functionality is concerned, the length of the tendon is inconsequential compared to where the origination and insertion points of the muscle as a whole are. That is what determines what happens when the muscle contracts, and therefore how to work it.

[@mickjager5974]

Doing the hanging recommended here really helped my left shoulder which was the only one that hurt. kzbin.info/www/bejne/eqGVc3mBe8uNo6c And I also found it helpful to really try and over extend my shoulder backwards while doing military press using a machine. It kind of hurts a bit while doing it, but after doing a couple like that, once I go back to a more normal military press there's pretty much no pain at all. Almost like it opens up the shoulder joint and then the nerve isn't getting pinched which is my understanding of what hanging is supposed to do.

[@DrGains]

Glad it helped! If you've been dealing with chronic shoulder pain with lifting, I'd highly recommend my 10-week Gains Without Pains shoulder program. It's one-of-a-kind! The link's in the video description for more info, and if interested you can shoot me an email at [e-mail] for a discount code! 👊

[@agnidas5816]

@@DrGains why would we take workout advice from a dude who managed to fuckhimself up so badly that surgery was on the table? You are still missing the key component which got you in trouble in the first place - awareness of body. Without awareness all the little details are useless - more so they are harmful at that point. That is the sort of attitude which injured you. Which is STILl injuring you in ways you are not aware of.

[@randallradke1279]

Can I ask why are you so shaky?

[@rdg665]

The noob gym trainers at my gym think the shoulder consists of 3 muscles 😂😂😂🤦 ( the 3 deltoid heads ) They don't even know about the rotator cuff

[@scottberger622]

Can we get a few safe for shoulder moves to stabilize imbalances in the shoulder?

[@DrGains]

Hey Scott - I've published a few of those.. but if you have chronic shoulder pain / injury / imbalances, I'd highly recommend my full 10-week Gains Without Pains shoulder program! The link is in the video description, and right now I'm still accepting beta-testers who get the program for 80% off. Shoot me an email at [e-mail] if you're interested!

[@lukeairborne5552]

How to fix shoulder pain, when I lift my arm up the way he does in the beginning it hurts at my shoulder joint and also the edge of my bicep and if I try to flex the bicep at all its like a 7 out of 10 pain and not very usable and this is difficult because I have to lift heavy things at work so when this happens I gotta compensate with my other arm when it isn't in pain. It's weird some days it's excruciating and other rare days I could be totally fine no doctors or physical therapists I have talked to know what to do everyone advises surgery and that to me just sounds like a good way to go into debt there has to be a way to fix this issue with something if anyone has any ideas I appreciate it.

[@supersonic882]

U need to diagnose what is the issue, there are many videos helps u do quick tests to estimate the problem. Knowing the diagnose is key to solve the problem I'll share my 2 years experience I had and learned from my shoulder injury.. It may not be the same problem u r dealing with but definitely if u apply the points I'm about to mention u should see some improvements

[@supersonic882]

The MRI diagnose I had was... Hypertrophic Osteoarthritis changes of the ac joint (meaning inflammation at the ac joint causes from wear and tear of lifting weights) subsequent with Impingement on the shoulder weather u have the same issue or not I guarantee u most of reasons for shoulder problems will be discussed below... 1️⃣First, Get red of the inflammation: More Inflammation =pain= no heal It's caused regularly during lifting weights and become problematic when having imbalances around the joint What increase inflammation? ▶️ Friction inside the joint due to muscle imbalances,bad form,lack of mobility,muscle tightness... Also stress, processed foods, sugars, fast food can increase the likelihood ofinflammation. How to get rid of inflammation? ▶️ Quality night sleeping , no stress, ice baths/ cold showers, anti-inflammatory foods, deep breathing techniques... For any new pain/re-accruing pain u feel: put an ice pack on the area for 15 minutes twice a day to reduce inflammation 2️⃣ Fix your Pousture to prevent muscle unbalances around the shoulder and to have full range of motion Your Pousture is the foundation of everything, if it isn't balanced, problems will keep accruing ▶️Do short Pousture exercises 2-3 times a day. Other Things can cause bad posture long term: -mouth breathing -anxiety, depression 3️⃣Fix the imbalances around shoulder joint ▶️Streching (pec minor, lats, neck, upper traps, the posterior capsule, sometimes biceps.. . ) Strech them to reduce pain and restore little range of motion, Streching is a temporary fix so don't give it alot of ur time, but it helps alot if done regularly) ▶️(The john kirsch method) Strech the acroacromial ligament and reshape the acromion arch Simply by doing a passive hang (shoulder width grip or little wider , balm facing away) hanging increases the space inside the joint The acromion bone is shaped narrower from our daily routines and bad Pousture, to gain back the space we need to hang more often These videos demonstrate how it works kzbin.info/www/bejne/mHuQaYWHdtVmnrM kzbin.info/www/bejne/fnO7kGysbJlogqM kzbin.info/www/bejne/gHqWYWhnpdismNE Search for (DR kirsch Hanging) for more details Beware u shouldn't do the hanging if u can't left ur hand above ur shoulder level or if u have dislocation ⚠️Note about any Streching exercise⚠️ stretching pain shouldn't exceed (4-6 out of 10) to avoid nerve problems ___ Now for the long term solution we need strengthening to stabilize some muscles to git red of the tightness and instability and put the shoulder joint back in a stabile position : ▶️Strengthen the (rotator cuff muscles, rear deltoids) to stabilize the shoulder joint ▶️Strengthen the (serratus anterior, lower and middle traps) to stabilize the scapula which affects shoulder joint stability ▶️Strengthen the (core muscles, neck flexors) they are related to the shoulder stability indirectly 4️⃣ Provide ur body the tools to heal ▶️amino acids are the building blocks of the connective tissue like tendons, to repair and build new tissue. get them from real food like eggs, red meat... Etc ▶️ a complete healthy diet to provide the tools( vitamins, minerals and proteins) to heal the body from the injury ASAP 5️⃣good blood circulation Now, in order for delivering the nutrients to the injured areas efficiently U need a good blood circulation and flow especially on the injured area Better blood circulation = more nutrients and oxygen to body tissues and organs ▶️Do daily cardio/walking... Etc even for 5 minutes will make the difference ▶️Move/ train the shoulders daily in the maximum range of motion that (doesn't hurt ) , with no weight at the beginning, try reaching 30-40 reps then add tiny weight gradually this is very important to supply the injured area with blood and nutrition to heal fast ⚠️Note⚠️ Never push though pain, small pain might be acceptable during the exercise, if the pain increases after the exercise reduce the Range of motion, start with no weight and progress from there. ▶️Eating foods that promote circulation (beets, leafy greens, garlic... And many other foods) ▶️Ice baths/ cold showers upgrades ur circulation for long term ▶️Deep nosal breathing (nosal breathing helps creating nitric oxide which promotes circulation and heal the body ) ▶️Do contrast therapy at the injured area, where u use heat and cold that improve blood circulation at that area and heal faster, this method is so effective with injured tendons 6️⃣ Consistency is key, progress will be small each time but eventually will become big and u will see the light at the end of the tunnel Bonus info: 🔘 Deep nasal breathing during the day helps recovery. 🔘 Breathing correctly during exercises and stretches will boost the effectiveness 🔘 Release tightness caused from psychological reasons if u have kzbin.info/www/bejne/mJqpl4VoqL96rKM 🔘 Isometric training is important for tendon problems, make sure u include isometric exercise especially on exercise that feels painful when doing the the normal way, swich top isometric if that's the case 🔘 Some cases get better by Streching the posterior capsule This problem causes internal rotation deficit, where the range of motion is decreased that caused shoulder pain, check if u have tightness there or not and strech the posterior capsule if needed The strech will help increasing the ROM of (Shoulder Flexion) and (elevation) and (internal rotation) that causes less impingement 🔘 Hyperactive upper traps How to de activate hyperactive traps : ▶️Strengthening the lower traps and serratus, if they are weak the upper traps will compensate and become tight ▶️avoid bad Pousture and stress they make tightness ▶️dissociation exercise that reduces upper traps sensitivity, Where u elevate the scapula that helps the neuromuscular pattern to change and de activate the hyperactivity of the upper traps, also With deep breathing to integrate the new activation pattern Exercises like kzbin.info/www/bejne/anWZkKaBa82rgrM kzbin.info/www/bejne/aWmsfnuMd8yiqtU What make tightness in a muscle? ➡️Instability around the joint caused by weakness of some muscles or damage on some of them. Which causes other muscles contrct and tighten to compensate ▶️Fix by stabilizing exercises ➡️Overtraining a muscles with no enough recovery it's called (fibrosis/ adhesion).Tthe protein in the muscle tightnen it up to recover ▶️active release /myofascial release, recovery.. Etc ➡️Weaknesses of the muscle : If a muscle us weak it gets tight as a reaction to bear the load on it ➡️Bad Pousture makes more muscle work hard to compensate the balance, that makes them tight ▶️ Pousture fix ➡️ Actual shortening of the muscle ▶️Streching ➡️Hyperactive sympathetic nervous system which can be caused from Stress, anger, mouth and shallow breathing... Etc Muscles get tight such as upper trapezius, neck muscles , above the chest.. ▶️ Do deep breathing exercises, quality sleep, exhaling and engaging abs more often when exercising, meditation, cold showers and doing other things help being in a parasympathetic state during the day 🔘 Thoracic mobility is important for Pousture and serratus 🔘 autonomic nervous system balance : Sympathetic vs parasympathetic Sympathetic =fight or flight =breaking down Parasympathetic = rest and digest = recovery And U want to stay at parasympathetic more often during the day to allow the healing process and reduce the tightness 🔘 Abs activation during exercises=exhale= less sympathetic = less tightness Too much inhalation =lose control of abs=rely on lower back = unbalanced posture = stress =sympathetic activate =tightness See this kzbin.info/www/bejne/aKeqf61pqs5sg80 🔘 myofascial release/massage and deep breathing all helps to reduce the sensitivity response on tight muscles and heal tightness 🔘 warming the body and the shoulder before doing exercises is important for blood flow at the area 🔘 Scar tissue, is another important point u may want to check it out __________________________________ Search more on each point and evaluate where u need to work on and Include exercises and movement that have the points mentioned to your recovery routine and stick with it to see results

[@supersonic882]

(Biceps tendonitis) search on that as well might be involved in ur cases IDk

[@DrGains]

Hey Luke - I would very, very highly recommend you consider registering for my full 10-Stage Gains Without Pains Shoulder program. With it you'll be able to effectively build your shoulders while simultaneously rehabbing them and strengthening the joint to prevent future injury. There's honestly nothing like it in either the healthcare or fitness industries, and I developed it specifically for people in your situation. You can check it out here: www.dr-gains.com/offers/LYiZbLQx. Also, if you've had an actual diagnosis (by a healthcare provider) at any point in the past, then I can offer you a 20% discount if you're willing to participate in a study. All it involves is answering some questions before and after the program about your pain level, strength, etc. which I'll be aggregating (anonymously) for a research study on the program's effectiveness that I plan to publish in medical journals in the future. Shoot me an email at [e-mail] if you're interested and I'll reply with the discount code! 👊

[@unedited2716]

No comment needed

[@thesixstringshooter]

This is a comment

[@unedited2716]

@@thesixstringshooter your right

[@Frostymarshmellow]

Lmao fuck no I’m not training 17 muscles three take it or leave it

[@georgdubinski8898]

👍👏👏👏

[@DrGains]

:D :D

[@FinPhysio]

Unfortunately there's wrong facts here, for example Supraspinatus starting abduction..

[@DrGains]

The supraspinatus performing the first ~15 degrees of abduction is an anatomical fact my friend. In fact that's the only role it has.

[@FinPhysio]

@@DrGains It is active but so is deltoideus. These are results of newer studies. Actually in abduction, the entire cuff is very active.

[@frankvizen5480]

Hahaha what an adorable little fella teaching us how to build muscles hahaha

[@Sporeboy87]

So just because he isn’t huge you think you shouldn’t listen to him, that’s ad hominem fallacy

[@MemeGang420]

8:49 this is BS

[@ams5572]

Explain

[@Newb118]

Shouldent someone with the name dr gains have gains themselves lol? More like dr string bean😂

[@DrGains]

kzbin.info/www/bejne/Zp-7eHSvdtird5I lighting can play lots of tricks with your brain my friend

[@Newb118]

@@DrGains lol some nice lean gains there my man💪

[@rdg665]

The gains are just behind these loose clothes , Don't judge a book by it's cover lol

[@twelvegaugeslug7840]

No... you don't. Just go to the gym regularly and do your exercises properly and intensely.

[@FlamingEmberSeal]

Your assistant needs to ease up on his cutting regime.

[@mikevaldez7684]

His vids are "good" in that the info is accurate & correct, but they are not succinct, & they're extremely boring...let me repeat: BORING CLIPs

[@DrGains]

Will keep that in mind, thanks

[@rangdapsyndor6486]

Skip the gibberish and get to the point omg

[@DrGains]

You can skip through the video if you don't want to hear the details my friend :D