Exercises For Snapping Scapula | Shoulder Blade Control

Snapping scapula occurs when your shoulder blade makes an audible popping or crunching noise. Sometimes it is caused by muscle imbalances, sometime it is caused by boney deformations.
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[@ChrisWZM]

3:26 4 sets of 15 reps 4:45 4 sets of 15 reps 5:30 4 sets of 15 reps (switch feet)

[@sysamanthahope9033]

im not bothered by snapping scapula, but im bothered by the pain which sometimes radiate to my hands

[@betonimylly9375]

I must thank you. I only had this problem for a month or so, but when I tried this exercise and did it only a couple times for few days, the snapping was gone. So thank you very much!

[@kabir8935]

Another great video. I did these exercises in combination with W-Pose to help out with pain between my scapula and its greatly improved..Thanks!!

[@lawrencebaker6233]

I am a Chartered Physiotherapist practising in the UK, and your video is very accurate and helpful. I have pointed a few of my patients with this condition to your video and it has helped them considerably. Thanks for posting and keep up the good work! 👍😉

[@Andriuha49378]

Thank you! I had this for quite some time, recently it got worse so I tried doing your exercises and I already feel better! Previously I was doing other exercises (standing against a wall and raising my hands up/down along it) but they didn't help nearly as much as these. I feel like life is lighter and simplier again, what a relief :D

[@user-db6eq3mb4x]

Amaaazing! After 4 set of activating serratus anterior. Snapping sound is gone for a moment. Thank you for sharing the wealth!

[@atlndnballer123]

Hi, I was wondering if you got long term relief from this exercise and/or general serratus anterior strengthening?

[@MichaelBruce50]

So glad I found this video I've had a minor issue of cracking with no pain lately, however I have noticed my winging shoulder blade and hopefully these exercises will help

[@GuerrillazenFitness]

+Michael Bruce Yeah, let me know Michael!

[@3l389]

Did it solve your problem?

[@vickiesdaughter]

Oh wow!! Thank you!! Yesterday I moved my neck and heard and felt a pop and oh my that hurt so bad! Went to the chiropractor and that kind of helped, tried stretching my shoulder which kind of helped. But the first excersize made it stop popping and hurting. I have horrible posture and didn't realize it was gonna cause this issue. Thank you, thank you, thank you!! That pain is quite awful but now it feels a little better. Definitely doing these a lot from now on

[@dylancaldwell677]

Awesome.left shoulder cracks big time. Nice to get some much needed information. Another added hem to the routine. Thanks!!!

[@titasbl1065]

still crackin?

[@The_DC_Kid]

I'm 68 and recently resumed weight training for the umpteenth time, using light to moderate weights (for me), and I always warm up thoroughly. I'm about 2 months into it, and when doing overhead presses I get a soft, snapping sensation in lower portion of right scapula. It happens only with that lift, and there is no difference if I use various hand positions or using bar or dumbbells, and it happens even with no weight at all. At this point it gives no intense pain (unlike elbow and bicep tendon inflammation, each of which I've had several times and DOES cause sharp pain) but the sound and feeling are worrisome.

[@Laotzsa]

Dude the push-up one instantly brought me relief

[@manishthapliyal6372]

Thank you man for free e book. It really helped

[@theanywhereworkout]

So awesome you shared & posted this exercise yesterday. I've been dealing a shoulder problem for 2 or 3 weeks. I first got a massage, which helped for about a day. Then I went to my awesome chiropractor who does ART (Active Release Therapy) a week ago and still hurting a week later. Then today I went to your cannel to explore coaching with you and found you'd posted this video just yesterday, which is exactly the problem I've been having with my shoulder!!!

[@GuerrillazenFitness]

+The Anywhere Workout Ohh wow Tom. We are going to have to see what is going on with you!

[@theanywhereworkout]

Did the exercises you recommended, and I already feel better!!!

[@sysamanthahope9033]

ive been having severely painful scapula for years. thanks for this video

[@Jacob011]

Tried the scapular retractions and my scapula just farted, I shit you not.

[@zomibck3707]

Same here what does this mean

[@kaizhang9530]

You're the best sir! I would check out your ebook

[@nxtaaa]

You've been an amazing help Blake, bless! Since dropping 50kg of fat (135kg > 76kg) I have this popping all over my body when I move. I always attributed it to the weight loss because it feels like my bones just don't connect anymore. Thanks for the insights

[@GuerrillazenFitness]

+nxtaaa No problem. Gad you found this info useful :D

[@UP1Recordz]

Mann thank you for this. God bless. It’s been 2 days now and I feel the difference. I’ll keep you updated on my progress.

[@3l389]

Sooo how did it go?

[@UP1Recordz]

Definitely strengthen my serratus. No more snapping

[@aaronlathrop5334]

Great video bro, keep up the solid work!

[@GuerrillazenFitness]

+Aaron Lathrop Thanks Aaron. Will do man :D

[@jgoode6162]

Great content ,concise info

[@tcraigalexander137]

Found you a couple weeks ago. I dig your angle. Keep doing what you’re doing. Much appreciated.

[@dnfa]

In my case, my scapula snaps because I have MDI (Multidirectional shoulder instability) and probably a muscle imbalance as well. If I reposition my right scapula the way it is supposed to be, the shoulder becomes less unstable (but not totally stable as my ligaments are probably more loose). I think a video on MDI would be a really good topic,. The treatment of multidirectional instability of the shoulder with a rehabilitation program: Part 1 and Part 2 This reference talks about it but there are not any videos on these exercises.

[@BAYAREAONFEET]

Thank you, it works for me. Now the pain is gone and the snapping bones on my both shoulders

[@GuerrillazenFitness]

+BAY AREA ON FEET Glad to hear that man!

[@ichtube]

That's great. Can you share how long it took?

[@Sundstrom21]

GuerrillaZen Fitness hey so Iv had this problem for 2 years now. And Was wondering if you could give me some assistance!

[@johnszczerba9979]

Yeah how long before there is improvement. A few weeks of doing it daily?

[@sbdon71]

perfect videos to help me further maintain and better my health man good job

[@GuerrillazenFitness]

+sbdon71 Excellent brother!

[@Laotzsa]

I realized I wasn’t even using these muscles. Effected everything from breathing to posture. Wow. Balanced body balanced mind

[@creativityrevealed3659]

I have had snapping scapula most likely from driving a forklift for over 20 years. I worry about my lifting because of this. just did a set of each to see how it felt and the popping was gone. Deffinatly going to integrate these in my warm ups. Thanks!

[@GABRIELE-gm4cs]

Hey Blake..on the last exercise with bands I feel pain between my left shoulder and trap as a raise the arm like a front raise..impingement test is negative..do you know what it could be? Thanks a lot..awesome channel

[@metal.kittens]

At my job ive wrongly lifted heavy merchandise & it has caused this problem. Ive gone to the chiropractor for 2 years now & they say it's "normal", it's just instability. im positive it's snapping scapula. i experience so much clunking and grinding. and when it gets extremely bad it happens all day long it's debilitating 😭 thank you for this video & for spreading awareness. i will try these exercises & hopefully they help

[@kellygaitten1551]

I have this. You are a lifesaver! I've been in PT for years after spinal fusion. I am very active- golfer. When I'm not exercising regularly my upper back gets weak then my right arm gets numb as nerve gets pinched when I start to round my shoulders (poor posture). I hear audible cracks when I move my shoulders and try to "reset" my posture or lift my arm. I did one complete round and my hand is not numb and I feel better! I will continue with this. thank you!!!

[@AP-eh6gr]

me too! i play badminton and am depressed coz i cant anymore.

[@ImIlyaz]

how did it go? has your scapula stoped popping?

[@atlndnballer123]

Hi Kelly! I have a similar issue with my shoulders and was wondering if this brought any longterm relief or if you’ve found any effective treatment? Thanks!

[@nejtpass]

Helpfull as always, thanks! Love the channel.

[@GuerrillazenFitness]

+coarage Thank you for the kind words. Glad to be of help!

[@giraffesinmypants]

i can't wait to try these out! i have snapping hip AND snapping scapula and MY BONIES HURT so hoping this helps!

[@louiec6159]

Me too. Just found this. How did you do? Does this help?

[@suzym.f.1927]

Me too, nothing has helped

[@stefangeorg5435]

Did you fix it???

[@giraffesinmypants]

I ended up going to physical therapy and was diagnosed with scapular dyskenesia from a stretched nerve. The PT exercises had some of these included and as long as i am consistent with my exercises at least 4 times a week i dont have pain but when i skip them the crunchy bones come bck and the pain returns

[@giraffesinmypants]

@@stefangeorg5435 i had a floating feeling along my scapula and pain in my neck, front of my shoulder on the ball and on my clavicle. A lot of people with winged scapulas will feel pain where you do. Sleeping was hard for a while. Theres a winged scapula support group on facebook! Also i recommend seeing an orthapedic dr and going to physical therapy

[@scott3763]

Been having a lot of trouble with my posture due to gaining a lot of weight really quick for rugby and power lifting about 4 years ago. Since then my scapula seems weak and I always have to correct my posture during the day and while I'm running. Going to do this little routine before my workouts and I hope it does the trick.

[@theleadguy4861]

How has it worked out for you Scott? Did the scapula get fixed

[@chrisroper5698]

So I have this issue unfortunately, and the exercise that stops the snapping almost entirely after I perform it is the scaption shrug (basically a shrug holding the weight in the scapular plane). If you have this issue and none of the exercises in the video help you, then I recommend trying that exercise. We all have different imbalances/issues, so everyone's needs are slightly different, and this is what worked for me personally. Great video though, thanks for this.

[@GuerrillazenFitness]

+Chris Roper :D

[@joedinho6469]

You are a legend chris I can instantly feel that the scaption shrug is reducing the snapping. Is this the only exercise you did and has it helped long term as a fix ? Thanks in advance

[@theleadguy4861]

God bless you Chris. Anything else you recommend?

[@chrisroper5698]

@@theleadguy4861 If you're in the same situation I was in (where it's caused by posture/muscle imbalances), then what I did might work for you. I still recommend the exercise I mentioned in my original comment. First I did some corrective exercises (mainly the one I mentioned). Then I worked on fixing my posture in general. After that, I went back to lifting weights, but I re-learned how to move. I focused on perfecting my technique, and having a mind-muscle connection with the muscles that stabilize the scapula. Once that became automatic and I got stronger, the snapping never returned

[@theleadguy4861]

@@chrisroper5698 thank you Chris I had a feeling it was centered around the way I have been lifting weights for years. I am going to see my chiropractor soon and begin readjusting. Thank you again 🙏

[@marcusolofsson742]

I got pain around my scapula 24/7 and it hurts like hell when i try to excersise, i dont know what to do...

[@kamiljurczak4087]

Thank you master!

[@dekopinyata8923]

Hi! Is it okay to perform these exercises if I'm experiencing some impingement?

[@davidchandler6885]

great video but shouldnt your arm raises be at 90 degrees and do you this doing bench would add to the problem making worse forward posture?

[@anotherunboxingchannelasmr7920]

What if I have lots of soreness in serratus (sp?) anterior to begin with ... is it ok to do these

[@MathhewDavid]

Hi, what if this doesn’t work? I’ve had this for a few years and have noticed trust my right pec muscle have weakened and shrunk almost

[@yaelbahtzionyisrael9724]

I tried getting your posture ebook but the button wouldn't activate after i put my email. Is there another way to get this book

[@inevitablexpansion]

I printed out your book and love it so far!

[@GuerrillazenFitness]

+Inevitable fitness Very happy to hear that man!

[@inevitablexpansion]

+GuerrillaZen Fitness I almost had the exact same situation you did with your shoulder, except I stopped before it completely got injured. I laid off lifting for a while and did tons of research on stretches and what not.

[@rawalamit007]

Inevitable fitness

[@parvezshahid8906]

Thanks for the video will subscribe and like! I've noticed my left side has horrible posture, elevated trapezius and snapping scapula. My trapezius always overtakes this push up exercise and I have to stop. Any tips? Thanks

[@GuerrillazenFitness]

+Parveez Shahid Yep, that's quite common. Depress the shoulder blades down the back while doing pushing and pulling movements is what I would tell you to do.

[@FrankieV1]

Bro I hit my left shoulder once and from then on its popped and hurt at some points I've gotten x Ray's and an MRI but the doctors dont see anything wrong

[@SaltyLuck]

Thanks man, slight improvement after first day of trying the movements

[@stefangeorg5435]

Hi,did you fix the snapping?

[@ELBandit327]

Do you strengthen the subscapularis with snapping scapula?

[@tomhurley974]

I did the scapula push up about 10 reps and checked for the poppiing cracking it was gone for a minute then came back but not as bad so i will keep doing those thanks

[@starfeel6127]

where are those videos you keep referring to?

[@xXTKiNGzXSESEYSX]

Should i be lifting and doing shoulder exercises while doing this?

[@joebotz1243]

I have a depressed shoulder I saw your other video however if I go into an overhead position and push up sometimes my scapula will pop but it does not hurt do you think because it's depressed? that makes more sense to me

[@joebotz1243]

What works for me is standing up and pretending you're grabbing something out of the overhead compartment so from the side it looks like you're at 11 and now I do kind of like a scapula punch in that 11 position I would hear it grind and snap maybe after the first two or three reps and then it would be seated or centralized

[@your_friend8216]

Sir can i do the 3rd exercise with butterfly machine in gym??

[@rdalldmaster]

Great Stretches Man.

[@debsta63]

Both exercises make my shoulder audibly crunch - is this okay?

[@leviisdead]

ive had this condition for years, ive tried these and many other exercises/stretches but nothing has significantly helped. i dont know what to do. i really want to bulk up my biceps but i cant lift weights for long because of this.

[@elisebaugh445]

The links aren’t here , Nor are they in the description below

[@atlndnballer123]

Anyone found this to be effective over the long term? Or found any other long term treatment relief?

[@marshallstevens3386]

How often should we do these exercises

[@rajbalasaini4337]

I had scapula winging in my right hand caused by doing exercise in right hand . I feel little bit of pain but now my both shoulder blades are equal. But right blades making sound when l move my shoulder.plzzz replay sir that ls l have to do these exercise.......thanksss.....

[@benfeather2959]

Every time I play rugby I tear my scapula and it has happened to both shoulders I don’t know what the problem is I’ve been to Phisotjerapy and it doesn’t stop the tearing

[@joshmclawhorn4481]

Is it safe to lift weights/run/bodyweight exercise while dealing with this condition and doing these movements daily? Or should you not workout while dealing with this?

[@jiaxuzhu3286]

Hi Blake! ever since i started to work out, i found my right scapular is not as stable and flexible as my left one, and it has always made snapping noise but mostly without pain feeling. I have had doctors checked on my right shoulder joint, but they say nothing big deal about my shoulder just some inflammations in my supraspinatus according to my MRI report. I wonder if this means that my shoulder problem is the cause of bad posture and muscle imbalance( i do have rounded shoulder and i'm a left-hander person who always favorites left side) rather than something i can't change about it by myself. Anyway I will give your suggested exercise a try? and if i can do some rotator cuff exercise to get better and how often is suggested?

[@atlndnballer123]

Hi there! I was wondering if this exercise brought you relief? Or if you found any effective treatments?? I have a similar issue. Thanks!

[@beaneater7525]

It's hard for me to work out my shoulders. I can't lift too heavy, and if I do lift light, it still hurts from the motions needed to do so.

[@theleadguy4861]

No bone deformities, no inflamed bursa. I believe for years I have neglected this muscle and in between the years 19-22 I began developing the snapping scapula. I did this workout yesterday and felt a big difference in both shoulder blades. What is very interesting is that the snapping scapula is occurring on my “strong side”. I have no winging. I am doing a combination of massage gunning to loosen up tight muscles and several protraction and retraction workouts. One exercise mentioned in the comments below called the scaption shrug, the cat cows, and a hand full more. After one day of doing this I feel my scapula kinda sore but a good sore. It stopped moving around so much and this is only with a few sets. I am assuming this will take months to rehabilitate but I will make sure to come back here and share my results every few weeks. God bless.

[@jiwonkim7536]

Did it work??

[@ChrisWZM]

Updates??????

[@SAMAKHI]

when i bow down to knee back shoulder hitting rib i feel with a pain what shall i do i am so worries about it

[@daefilm]

I have this really bad along with scapular winging and it’s so painful for me and it even hurts to breath deep breaths. I need help and I’ve been seeing a PT and it’s not getting better :(

[@rileyjiao5874]

so in the first exercise the arm is straight or Slightly bent

[@MistAtsiM]

Just started this. Had injury doing superman push-ups. Something snapped at bottom of right scapula. Didn't hurt, until that night. Then excruciating pain I've never felt before. Couldn't move my neck for 4 weeks it was soon bad. The only relief I had was pulling shoulder away from spine. I did that by gripping a stair baluster while sitting on a recliner. I figured that 1 out after 4 nights of no sleep. Long story short it's been 2 years and this snapping scapula problem has been there since then. Occasionally flaring up the neck pain which I resort to my pt sets for that and along with the neck traction device... 🤦‍♂️ Hope this brings me back to doing push-ups again. I miss it but am deathly afraid of that pain. And I have chronic back pain that I kept in control for 13 years up until that happened. With strengthening exercises. Now I just go to chiro and massage therapy to try and relieve the pains. Looking to get back to myself

[@commando.13]

I was 13 i got this prblem but at that age was not knowing . So that time i was saying to my friends about my skill that i can snap my scapulla but when it pains i usually say to my frind just to beat my scapulla or do massage nd he always choose beating .it also give me relax feeling but later on i feel that my shoulder is paining nd i usaully beat my own scpulla with a hammer or with a big spoon (but lightly) Now its going on paining cracking wht should i do???

[@GottaLottaToys]

It's has been a year now and no relief. I had to totally stop lifting weights and rehab does nothing to help my injury (it actually makes it worst). I had 19 inch biceps and a very good looking muscle build. I'm in my 40's, so my age might make it harder to recover. I think that I have TOS and my injury is mostly nerve related. I think that my cracking in my scapula is a permanent situation. My doctor that I no longer have was just a waste of time and money. It all started from doing dumbell flyes and dips.

[@grantpage2138]

How long to fix it?

[@idkidc9566]

When o do the first one my scapulas touch is that Normal

[@freequaintseas1852]

My back cracked so much after rolling my shoulders after this WOW

[@MrQuackism]

I have snapping scapular. Will give a try

[@przybylason]

can anyone give me some feedback on if this worked for them or not? my scapula must pop about 500 times a day. very scared to try something potentially detrimental. many mixed opinions out there

[@jimwalker7569]

Your shoulders are supposed to have retraction and protraction functionality.

[@klikkerTV]

Hey again GuerillaZen, I only feel this Snapping Scapula thing on my right side when im rolling on a roller foam like yours. When im walking or doing anything i don't feel any weird motion in my scapula. This means i have it or not? Thanks!

[@GuerrillazenFitness]

+Máté Boa No, you are probably just pushing the scapula into your rib cage which is causing that noise. If it doesn't hurt or bother you at other times then I wouldn't worry too much about it.

[@artifica0]

I have funnel chest a rib cage deformity

[@stoyanatanasov3749]

tnx for the video

[@GuerrillazenFitness]

+Stoyan Atanasov No problemo!

[@Maynard0504]

i did the first one and all i got was burning shoulders. i think those muscles on the ribcage you mentioned are completely dead in my case

[@user-tv2sh2ce1e]

My scapula cracks while eccentric portion of the one arm dumbbell rowing. It doesn't depend on weights. Seems like it scrubs ribs. No pain

[@snooopypp2676]

Александр Николаев did you find treatment for this problem? I have the same problem

[@stefangeorg5435]

@@snooopypp2676 did you fix it?

[@elisabethhanback1661]

When I did the second exercise I really felt it in My neck, am I doing it wrong?

[@AndyStPaul]

Is it possible for this pain to radiate around the side of the ribcage down the arm and leg? My shoulder blade feels out of place and grinds and pops and my shoulder hurts and my arm and side of my ribcage. I have had it for two years already and doctors dont even know whats wrong with me.. can this be fixed by seeing a chiropractor?

[@atlndnballer123]

I’ve had similar symptoms. I was wondering if you found an effective treatment??

[@jadehansen139]

What if it pops when you do these?

[@joelgordon2545]

What is the name of the resistance band your using? Also,very informative vid!

[@GuerrillazenFitness]

+Joel Gordon Thank you! The brand is serious steel!

[@thomasfraser9072]

Do golfers get snapping scapulas more often then others?

[@user-eo3ny4jc5p]

Thank you. This started for me in one shoulder a year ago after a strain from snow shoveling. Informing everyone that this is complicated helped me to move towards professional help with this problem. Why do you recommend seeing a pro who specializes in sports med? Is this just something they see more often and are better trained to resolve? I will be checking out you other videos as well.

[@claudonthomasmorgan6466]

thank you

[@GuerrillazenFitness]

+claudon thomas Thank YOU!

[@schahinmusic3424]

Hey bro. Seems I got snapping scapula. Everytime I roll my shoulder back I can hear the right shoulder blade grinding/snapping. It's not painful while rolling it back but it's painful in general. I stopped going to the gym 2 months ago since I had a surgery on my vocal cord. My neck and throat area got super stiff but feeling better now and want to start lifting weights next week again. The snapping scapula started around 3-4 weeks ago. Do you think this issue will affect my workout? Should I wait before I hit the gym again? Looking forward to hear from you.

[@apsuman1294]

Still looking forward to hear from him?

[@BenitoIsBlessed47]

Apsu man 😂

[@Elixium]

He ain't

[@JFR-ig2tx]

lol

[@sysamanthahope9033]

my posture is horrible and i think its causing it, i have been in online class and sedentary since pandemic and worse now

[@Alexandra-ng1ih]

What if it’s so bad that you can’t move your shoulder blades over your rib cage like that? My shoulder blade can’t even get close to my spine whatsoever because the ribs are in the way.

[@haseebasif100]

thnku so much for the excersise.. very helpful :)

[@haseebasif100]

i definitely love this page.. i had so many posture problems

[@GuerrillazenFitness]

+Haseeb Asif Glad to hear it man. You are in the right place on youtube!

[@funnycomments6081]

I fell on my back now my right scap is sort of hidden

[@keziahmallick6756]

subbed

[@gabrielbeginlarocque653]

Well, this is a common health issue among musicians . Thanks a lot !

[@AH07KK]

Hey I just found this video. I've been dealing with a shoulder/shoulder blade pain since a year now, and I even stop going to the gym because of this. I have done x-rays and they didn't said anything about a deformity so im guessing that's not my problem. My pain started on my shoulder and after a month I started to feel pain on my shoulder blades also. Now my scapula has a "snapping" sound. I will soon have an MRI to see what the problem is, but after my own research I think it could be a muscle imbalance due to the shoulder injury. All this is so complicated and frustrating! I just want to stop the pain and be able to go to the gym

[@silentinvestor]

Did you fix it

[@RetroMemeMaster]

Did you get it fixed

[@atlndnballer123]

Hi Angel, I have a similar problem and understand your frustrations. I was wondering if you found any effective treatments? Thanks

[@nielsombilon8933]

Hi, is it fixed?

[@AH07KK]

Hey guys, after 5 years I still have the pain, I just learned to live with it. Now it even hurts on my back ribs a little. There’s good and bad days, but overall I’m ok. I’m going to the gym and trying to get my back muscles stronger but when it gets to tight the pain sucks.

[@ducamorisable]

I'm not sure what the problem is, but something around my scapula cracks when i do certain movements - like the 1st excercise... No pain, and the snap occurs when i move my shoulder up, back and then down. Any idea what this may be?

[@retrogamer_crit877]

he bites off hes scapula

[@sweatyvirg2862]

Did you ever figure out what the problem was ??

[@starfeel6127]

If you're still having this problem try doing rotator cuff exercises for the teres minor and infraspinatus that area in general

[@johnsmith-yv7rp]

I have the same thing - any help? Is it rotator cuff or tight muscles somewhere?

[@kylenw4430]

ANY UPDATE IVE HAD THIS FOR NEARLY THE SAME TIME

[@eastlemon9477]

If I just hear occasional clicks nobody else can hear does it matter.

[@jtinero]

What is the position of the scapulae when doing the standing "Y" you demonstrated? Do you pinch it together before or during the movement? Also, my lower traps. teres, lats area on the outer edge of my shoulder blade under my arm feels like it gets overtrained quick when doing weight training pulling movements. It leads to the feeling of DOMS for an extended period of time along with painless crunching my scapula. It is exacerbated by lat pulldowns. Could this be a result of a muscle imbalance?

[@GuerrillazenFitness]

+Andrew P. Tonelli I am not a big fan of consciously overriding sacpular position with this exercise. Just let them move naturally.

[@ZombieTube4u]

I hope this works a bit for me, did you used to suffer from chronic joint pain?

[@GuerrillazenFitness]

+ZombieTube4u Yes :D

[@ZombieTube4u]

***** what was the main cause of it ?

[@Jacob011]

+ZombieTube4u He writes about it in his ebook, but basically he was working his ass off in the gym.

[@2k7podge2k7]

none of this helps but I did get a more defined back