1. Have good genetics.
2. Have good shoulder mobility.
3. Have strong rotator cuffs.
4. Have good scapular retraction control.
5. Have proper push/pull ratio in lifting. Pull THRICE as much you push. Pull horizontally twice as much as vertically. Every warmup band pull apart counts as overall volume.
6. Lift with perfect form.
7. Have a great posture. (Sometimes I feel it's easier to punch God.)
>Pull THRICE as much you push
I push way more than I pull, my shoulders are golden (I am still disproportionally strong at pull-ups, rows and deadlifts compared to everything else)
skill issue
I am probably just lucky to an extent, but I also have good posture and kinaesthetic sense, good posture is a choice
>Pull THRICE as much you push
I push way more than I pull, my shoulders are golden (I am still disproportionally strong at pull-ups, rows and deadlifts compared to everything else)
skill issue
>(I am still disproportionally strong at pull-ups, rows and deadlifts compared to everything else)
So you pull more? What is the issue then? Or it's just a 'humble' brag?
the same as with every joint:
1. master the reverse patterns (heavily neglected, see shoulder<>rotator cuff)
2. enhance your flexibility (take an objective assessement of your current status, do a gap analysis based on research)
3. do CONTROLLED, strength based movement patterns, that does not mean to chase new PR every session
4. dont neglect muscles that seem uncorrelated but are active in the whole movement pattern end-to-end (i.e. tibialis for knee flexion etc.)
for shoulders:
1. learn pull ups in a controlled version (lat pulldowns -> chinups/pullups -> weighted if at least 10 normal GOOD FORM pullups)
2. FULL ROM anterior shoulder presses(stop at clavicle, shrug at top), CONTROLLED behind the neck presses (they are not dangerous if you work on flexibility and use adequate weight, which you 100% should if you want bulletproof shoulders)
3. develop conjunctions, bicep <> shoulder via front raises (hands pronated and fully stretched), include side raises, incline bench for chest<>shoulder, exercises like rack pulls for trap<> shoulder
doing 3434279 x featherweight will not bullet proof you in the long run at all, but at the same time dont progress too hastly and compromise form
This is my current routine. Can you advise on how to optimize the push/pull ratio:
Day 1
Barbell squats
Preacher EZ bar curls
Dips
Cable rows
Katana extension
Cable lateral raises
Decline crunch
Day 2
Barbell OHP
Reverse curls
Hammer curls
Pull ups
Leg curls
Leg extensions
Cable flies
Neck curls
Neck extensions
Day 3
Romanian DLs
Machine standing calf raises
Ring push-ups + Converging chest press (though might swap with incline bench press)
Bayesian curls
Leg press
Tricep rope cable push down
Hanging knee raises
During warm ups I do DB shoulder rotations, banded shoulder dislocates, and "Lock 3" shoulder stability routine. I also stretch everyday, shoulders included.
PT says I have slightly weaker external rotation on my left side, particularly when overhead, but otherwise says I have good shoulder stability/mobility
Coming off an injury and need to build up working capacity again. I do cardio and rehab two days/week. The ideal would be a 5-day split or 6-day PPL.
That said, a 3-day split is perfectly acceptable for gains if you train hard and progressively overload. Being elitist about your training split on a cambodian basket weaving message forum won't fill the void your daddy left when he stopped remembering your birthday
Sheesh did I strike a nerve or something? I posted a gif, a number, and a word, calm down
You asked for advice on your autistic routine and I think you should add more days, if you can't handle criticism on here, don't post, weak ass little b***h
Not him, but I agree with his tips on the push/pull ratio. Looking at the routine as it is (no mention of volume by exercise), you’re neglecting back exercises. There’s literally one day (day 1) where you do horizontal pulls, aside from your shoulder warmup
I’d add in a horizontal pull everyday. Pick your favorite(s)
Facepulls, band pull aparts (the kind rotate out), and lateral raises that tilt up at the end of RoM or Lu raises because they're just a more natural to do correctly. Remember to go slow on the eccentric and not just try to rep spam.
>good ol chippy pie look at that
Being fat in not an excuse to look big you are fat and will probably die from from a heart attack or bowl cancer like all whites do because they are weak and stunted
you just got mogged by post below
[...]
you just mogged the post above >luke and tom stoltman eddie hall big z mateusz brian damn weak whiteboys huh
>whites have to cope with roids and die young
Samegay cringe
or white people sports. thanks (american) football for the shoulder dislocations and labrum surgeries. def gonna have early onset arthritis and my flexibility is donezo but I can pick up my kids and bench 315 without any pain after years of rehab
This moron legitimately believes this is a good weapon. He doesn't know that this is wildly impractical and couldn't protect him from anything because it's so unwieldy. He legitimately believes he could one hit KO a bear by crushing its skull (lmao). A literal sharpened stick of equal or lesser length is unironically a better weapon
I started doing halos with a plate since a year because my shoulders kept injuring and the bone coming out of its socket and they improved dramatically
the same as with every joint:
1. master the reverse patterns (heavily neglected, see shoulder<>rotator cuff)
2. enhance your flexibility (take an objective assessement of your current status, do a gap analysis based on research)
3. do CONTROLLED, strength based movement patterns, that does not mean to chase new PR every session
4. dont neglect muscles that seem uncorrelated but are active in the whole movement pattern end-to-end (i.e. tibialis for knee flexion etc.)
for shoulders:
1. learn pull ups in a controlled version (lat pulldowns -> chinups/pullups -> weighted if at least 10 normal GOOD FORM pullups)
2. FULL ROM anterior shoulder presses(stop at clavicle, shrug at top), CONTROLLED behind the neck presses (they are not dangerous if you work on flexibility and use adequate weight, which you 100% should if you want bulletproof shoulders)
3. develop conjunctions, bicep <> shoulder via front raises (hands pronated and fully stretched), include side raises, incline bench for chest<>shoulder, exercises like rack pulls for trap<> shoulder
doing 3434279 x featherweight will not bullet proof you in the long run at all, but at the same time dont progress too hastly and compromise form
I think muscle ups and immense amounts of calisthenics made my shoulders healthy. I’ve broken both ankles both wrists and lots of other stuff but my shoulders are really healthy still . My buddies who only lift and don’t care about pull-ups have no ROM lol but they don’t play sports much so they won’t get hurt prolly
>bulletproof >non injurable
Total memes marketed by grifters and morons. >resilient >adaptable
Now that's more like it.
As with any muscle group, you have to train using graded exposure to both intensity and range of motion, and you have to train a variety of ranges of motion in order to build resilience to injury. Spamming the most "optimal" movements or wrapping yourself in a giant ball of athletic tape and bands and shit to somehow ward off injury is a great way to get really good at one movement under extremely controlled circumstances and then visit snap city while doing a completely normal activity that incorporates your shoulder.
let me know when you find out
1. Have good genetics.
2. Have good shoulder mobility.
3. Have strong rotator cuffs.
4. Have good scapular retraction control.
5. Have proper push/pull ratio in lifting. Pull THRICE as much you push. Pull horizontally twice as much as vertically. Every warmup band pull apart counts as overall volume.
6. Lift with perfect form.
7. Have a great posture. (Sometimes I feel it's easier to punch God.)
Pretty good advice
I think hot yoga is working for me too
Good post.
What the frick I row like 80kg you think I should be benching 240kg???
He’s talking about frequency/volume. Tbh though you should do more like 3:2 pull:push
He means volume you donkey
he clearly meant sets not weight you baboon
really curious about your view on push/pull ratio. I just automatically assumed it should be 1:1, why do you recommend so much more pulling?
NTA but it's not set in stone, see
I am probably just lucky to an extent, but I also have good posture and kinaesthetic sense, good posture is a choice
>Pull THRICE as much you push
I push way more than I pull, my shoulders are golden (I am still disproportionally strong at pull-ups, rows and deadlifts compared to everything else)
skill issue
>(I am still disproportionally strong at pull-ups, rows and deadlifts compared to everything else)
So you pull more? What is the issue then? Or it's just a 'humble' brag?
This is my current routine. Can you advise on how to optimize the push/pull ratio:
Day 1
Barbell squats
Preacher EZ bar curls
Dips
Cable rows
Katana extension
Cable lateral raises
Decline crunch
Day 2
Barbell OHP
Reverse curls
Hammer curls
Pull ups
Leg curls
Leg extensions
Cable flies
Neck curls
Neck extensions
Day 3
Romanian DLs
Machine standing calf raises
Ring push-ups + Converging chest press (though might swap with incline bench press)
Bayesian curls
Leg press
Tricep rope cable push down
Hanging knee raises
During warm ups I do DB shoulder rotations, banded shoulder dislocates, and "Lock 3" shoulder stability routine. I also stretch everyday, shoulders included.
PT says I have slightly weaker external rotation on my left side, particularly when overhead, but otherwise says I have good shoulder stability/mobility
>3 days
Coming off an injury and need to build up working capacity again. I do cardio and rehab two days/week. The ideal would be a 5-day split or 6-day PPL.
That said, a 3-day split is perfectly acceptable for gains if you train hard and progressively overload. Being elitist about your training split on a cambodian basket weaving message forum won't fill the void your daddy left when he stopped remembering your birthday
Sheesh did I strike a nerve or something? I posted a gif, a number, and a word, calm down
You asked for advice on your autistic routine and I think you should add more days, if you can't handle criticism on here, don't post, weak ass little b***h
Not him, but I agree with his tips on the push/pull ratio. Looking at the routine as it is (no mention of volume by exercise), you’re neglecting back exercises. There’s literally one day (day 1) where you do horizontal pulls, aside from your shoulder warmup
I’d add in a horizontal pull everyday. Pick your favorite(s)
please tell me you just made it up to epictroll IST, you fricking moron
OHP, chin ups, and face pulls (200 reps per week or thereabouts)
OHP hurts my shoulder 🙁
Facepulls, band pull aparts (the kind rotate out), and lateral raises that tilt up at the end of RoM or Lu raises because they're just a more natural to do correctly. Remember to go slow on the eccentric and not just try to rep spam.
You cannot escape shoulder injuries.
Shoulder injuries are white people cope because their small frame was never designed to put on muscle
>good ol chippy pie look at that
Being fat in not an excuse to look big you are fat and will probably die from from a heart attack or bowl cancer like all whites do because they are weak and stunted
>whites have to cope with roids and die young
Samegay cringe
or white people sports. thanks (american) football for the shoulder dislocations and labrum surgeries. def gonna have early onset arthritis and my flexibility is donezo but I can pick up my kids and bench 315 without any pain after years of rehab
you just got mogged by post below
you just mogged the post above
>luke and tom stoltman eddie hall big z mateusz brian damn weak whiteboys huh
White people are the biggest people on earth you moronic Black person
Looks like this little white clitty boy needs a lesson in BBC basics 101
have a nice day unironically you waste of meat
you're not funny
have a nice day troony. You will never be a woman
watch me
what's the ooint if the bar if yyou already censored your face?
he doesn't want russia to track his location via image triangulation
This moron legitimately believes this is a good weapon. He doesn't know that this is wildly impractical and couldn't protect him from anything because it's so unwieldy. He legitimately believes he could one hit KO a bear by crushing its skull (lmao). A literal sharpened stick of equal or lesser length is unironically a better weapon
every doctor will tell you to simply stop working out.
every gym bro will give you a list of band exercises that don't do shit
My shoulder hurts when I bench. What do?
I started doing halos with a plate since a year because my shoulders kept injuring and the bone coming out of its socket and they improved dramatically
the same as with every joint:
1. master the reverse patterns (heavily neglected, see shoulder<>rotator cuff)
2. enhance your flexibility (take an objective assessement of your current status, do a gap analysis based on research)
3. do CONTROLLED, strength based movement patterns, that does not mean to chase new PR every session
4. dont neglect muscles that seem uncorrelated but are active in the whole movement pattern end-to-end (i.e. tibialis for knee flexion etc.)
for shoulders:
1. learn pull ups in a controlled version (lat pulldowns -> chinups/pullups -> weighted if at least 10 normal GOOD FORM pullups)
2. FULL ROM anterior shoulder presses(stop at clavicle, shrug at top), CONTROLLED behind the neck presses (they are not dangerous if you work on flexibility and use adequate weight, which you 100% should if you want bulletproof shoulders)
3. develop conjunctions, bicep <> shoulder via front raises (hands pronated and fully stretched), include side raises, incline bench for chest<>shoulder, exercises like rack pulls for trap<> shoulder
doing 3434279 x featherweight will not bullet proof you in the long run at all, but at the same time dont progress too hastly and compromise form
YTFWLs iykyk
For me it was the following in no particular order: ring dips, ring face pulls, band pull-aparts, skin-the-cat/german hangs.
I was already doing full ROM pull ups + t bar rows but I dont know if/how much those contribute.
Also I've become far less injury prone since supplementing collagen daily. A lot of anons will say it's a placebo but I see a change.
I think muscle ups and immense amounts of calisthenics made my shoulders healthy. I’ve broken both ankles both wrists and lots of other stuff but my shoulders are really healthy still . My buddies who only lift and don’t care about pull-ups have no ROM lol but they don’t play sports much so they won’t get hurt prolly
Band pull aparts, face pulls, ohp
>bulletproof
>non injurable
Total memes marketed by grifters and morons.
>resilient
>adaptable
Now that's more like it.
As with any muscle group, you have to train using graded exposure to both intensity and range of motion, and you have to train a variety of ranges of motion in order to build resilience to injury. Spamming the most "optimal" movements or wrapping yourself in a giant ball of athletic tape and bands and shit to somehow ward off injury is a great way to get really good at one movement under extremely controlled circumstances and then visit snap city while doing a completely normal activity that incorporates your shoulder.