Best shoulder hypertrophy exercises reddit. Plus, who doesn't want a neck wider than their head? I .
- Best shoulder hypertrophy exercises reddit. I followed one of his videos I shoulders and actually felt the burn. For some, a BB Flat Bench will be better, trading ROM for ability to focus/not having to balance. As you can see, the time under significant tension can be vast for each training stimulus and this is what determines the method in which you run your hypertrophy program. May 8, 2023 · The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. It is almost always seated DB presses and lateral raises. May 23, 2024 · Build the deltoids of your dreams with our ultimate guide to shoulder training. 5 to 8 s to concentric muscular failure. Well, Renaissance Periodization says that the hypertrophy phase should be exercises that build the most muscle in order to make the main exercises better. ISBHT stands for intuitive set based hypertrophy training so the program isn’t focused on the weight because the weight you choose is based off feel and intuition, and you only increase weight when the sets are feeling easy enough. I also want to emphasize seated as, if you take the core out of the picture, you can press more. Doesn't the litterature suggest training close to failure (1-4) reps and thus recruiting and fatiguing the muscle fibers with high threshold motor units, and doing so achieving high mechanical tension of the individual fibers with the greatest growth potential is what 'probably' causes hypertrophy? 5 split and hypertrophy are two things that don't go together. Many of the most highly regarded coaches provide conflicting approaches. My personal favorite is the reverse pec dec for the posterior head and good old-fashioned DB lateral raise. Aug 23, 2023 · This 4-day program will help intermediate and advanced trainees gain size and strength. The best chest, tricep and shoulder gain I ever got were from daily pushups. Beyond that, a mix of low rep and high rep training (people talk about type 1 and type 2 muscle fibers, but some studies I've read suggest that even type 2 muscles respond best to a mix of fast twitch power movements and higher rep hypertrophy style training. Rest of the day is split between 2 jobs and kid. In that case, dynamic movements are more effective. A tier - Strongly recommend. Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis: "Current evidence indicates that hypertrophic outcomes are similar when training with repetition durations ranging from 0. Reply reply user29cb672 • We would like to show you a description here but the site won’t allow us. And by "high-rep" I don't mean 12 or even 15, but closer to 25 or 30 for lateral & rear delt work. Finally, the sets are high to fall under the optimal set per muscle group for hypertrophy (10-20). I am a beginner though (bench is about 150lbs x 1 - for reference). S tier - My favorite. This is how you should interpret my tier list: All exercises are ranked based on muscle building potential. Right now my best option for exercise is at home, early in the mornings when I can distract my 2 year old with cartoons. Also try Arnold Press, Smith Machine Military Press, pull-ups, and varying forms of shoulder-raises with the same light-heavy-light weight pattern. IF you find they don't work for you, then your best Lat Width Exercise is still likely going to be a Chin variation. Pick exercises that allow you do do this frequently B. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. I would simply move your grip in until you feel your upper lats. Any exercise that's got you keeping your elbows in the same spot while doing an overhand throwing motion (variations of: overhead tricep extensions, tricep pushdowns, tricep kickbacks). When you lean against something, you can be bringing your upper chest into your shoulder workout. I work out and get gains everywhere except my shoulders. Try not to use any back support when doing shoulder exercises if you can. What exercises can I do at the gym to increase muscle mass on my shoulders? Workout for shoulder hypertrophy - feedback appreciated Hello, I’m trying to build a routine to focus on hypertrophy for the upper body (especially shoulders, chest, traps, lats) and strength for the lower body. Several different spreadsheets have been created for this program, which I go into a bit below. For the last three core exercise variations, the true functions of the core (anti-extension, anti-rotation, anti lateral-flexion) are all incorporated. Here’s an example of my exercise list. It took me ages and I was exhausted. Quick answer: view old John Meadows Hello fellow lifters, With Natural Hypertrophy's permission last year, I compiled all of his programs and some other general lifting guidance that he had written out in a few of his video descriptions. What is hypertrophy? Hypertrophy is the enlargement of tissue (like muscle) from the growth of its component cells. We reveal the best exercises to maximize your muscle gains. So, what are all the calisthenics exercises that build the most muscle to help with the main movements? A controversial exercise and statement, I know, but numerous EMG studies prove this and this was a staple shoulder exercise in the 1950s thru 80s producing many physiques with great shoulders. It’s utter horseshit unless you’re extremely shoulder dominant/gifted or just don’t care about the boulder shoulder aesthetic. Right now my routine consists of pushups for warm up, DB raises (lateral and front), shrugs, BB upright row,and DB military press. Anti flexion is the remaining function, but the other exercises cover that already. I ran it for my first year and had great results. If a guy hits a poorly designed workout consistently, he’d gain more muscle than someone who hits a great workout design inconsistently. Also from people doing behind the back shoulder presses and pull downs. Better safe than sorry I say, upright rows used to be my favorite shoulder workout till it aggravated an old baseball injury. Everything else is covered by your other exercises. Is this true or is it just broscience? Shoulder are slow-twitch dominant, and really favor higher-rep schemes for hypertrophy blocks. Hanging leg raises are one of the best exercises, but you could do V-ups or ab wheel rollouts. I found doing push-ups on gymnastic rings worked best for my chest. My question is, how often do you guys train yours, what do you do, and has it been enough to keep your shoulders healthy? Currently I do face pulls with high volume twice a week, and a cable machine/band external rotation 3 times a week. They also help improve posture by providing additional support for your back muscles, as well as assisting with core stability. Plus, who doesn't want a neck wider than their head? I Barbell overhead press would be at the bottom of the list in its category as far as hypertrophy is concerned. Guys, these hypertrophy threads pop up every month and nobody says “hit the simple goal in S&S”. These exercises aren't that hard to do, so do them to failure to grow despite the lower intensity. Shoulder Hypertrophy Training Help? I realized I need to take the time to really work my shoulders and grow them. I cannot even do medium weight DB flies (have to use pec dec for stability) without my shoulder dislocating, cannot do super heavy incline press because the front head of my shoulder will feel like it has white-hot Jul 21, 2025 · The best shoulder exercise programs to buy include Jeff Nippard’s Shoulder Hypertrophy Program, ATHLEAN-X Shoulder Workout System, and Built With Science Shoulder Specialization. The examples below use a 2011 tempo, here’s what that means: I’ve bought his shoulder hypertrophy program and was pretty satisfied. Also the ideal set and rep ranges? Archived post. I am ridiculously chest dominant and took my shoulders from suck to getting unsolicited questions about them. I follow basically all the major journals and you'll be lucky if you get 5-10 really good papers per year. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Upper chest was one of my weakest spots due to my shoulder being absolutely destroyed in a water skiing accident a few years back. I know this is an old post, but thank you. What is the best accessory to OHP for shoulder hypertrophy? Bench has dips and fly's. Adding a bench and swapping the BB for DBs would be the move. Please see the r/Fitness Wiki and FAQ at https://thefitness. I just wanted to hear you guys thoughts on the various types of shoulder presses. It's not bad for core work too. What variation do you recommend to ease this while I strengthen my rotator cuff through banded exercises? Also, what banded warm up / mobility exercises do you recommend to help strengthen weak rotator cuffs? "Your favorite" is a better question. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize We would like to show you a description here but the site won’t allow us. His approach seems to be low Lost 60 lbs this last year with low carb lifestyle, trying to do a bit more weight lifting to get some bigger arms and shoulders. Jeff gives good reasoning for his exercise choice, within the program, and the volume will probably ramp up in the later stages. The problem with his "schtick" is that scientific developments relevant to hypertrophy training aren't coming out every day. But they are one of the best if not the best BACK WIDTH exercise for many people. You'll have even better results with slow eccentric portions in those movements. I'm not sure if I'm targeting them correctly or doing something wrong. Any risk I'm getting from direct neck work in the gym is lesser than that of the sport itself. I didn't really do them before since they seemed to grow on their own from all the compound excerises. I prefer kettlebell or dumbbell over barbell. Programming wise, high frequency is the best, just do one side delt exercise everytime you go to gym. 100-350 at least 5 days a week. Each workout is only 45mins for the lifting part (not including warmups). I am currently doing 3 days full body workout but wondering if you know any of his videos he talks about a workout split and walks through the various exercises. Anyone have a good shoulder workout for for front and side deltoid and traps? Jun 28, 2023 · What are the best shoulder exercises in 2025? Here's our list of the 10 best shoulder exercises that you can start doing right now. Reply reply saito200 • Therapy exercises focus on integrity rather hypertrophy. I made a spreadsheet of Renaissance Periodization's Hypertrophy Recommendations by Muscle Group Dec 11, 2019 · Wondering how to get bigger shoulders? We're going to share the best exercises to add to your shoulder workouts to build a strong, athletic top half. so I bought some dumbbells I've been using for about 6 weeks. Balance the pushes with the pulls Also, some exercises are easier on the shoulder if done at high volume/frequency. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear! We would like to show you a description here but the site won’t allow us. Here's to make the perfect shoulder workout. Reply reply biglatgainz • Close grip bench is the goat but skull crushes fuck up your elbows brother Reply This is a good thread with a fairly simple PPL hypertrophy routine, lot's of helpful information in the post and comments. The front delts get excessive volume from pressing and there's loads of better exercises for the side delts. For example, I've seen people advocating the work of Mike Matthews. Been training for a long time and S&S has given me some of the best gains I’ve ever had. Caveat up front: I do neck work to stave off injuries in jiu jitsu, which is hard the neck. Jun 25, 2023 · 3 Shoulder Hypertrophy Workouts (15 Best Exercises) The best hypertrophy workouts and exercises for cannonball shoulders By Dr. Jan 3, 2024 · Master the art of side delt hypertrophy with this guide, featuring effective training volumes, exercise variations, and periodization strategies for sculpting powerful shoulders Apr 26, 2025 · Related: Shoulder Hypertrophy Workouts (15 Best Exercises) Dumbbell vs Cable Raises for Delt Muscle Growth: Which Exercise Is Best? 11 Little-Known Muscle Growth Exercises You Should Try In a Nutshell: Get Wider Shoulders the Right Way You need to prioritize your side delts if you want broader shoulders. Is there enough volume per muscle group per week for hypertrophy? If not then maybe I can superset with additional exercises? I’ve been reading up and I’m getting increasingly I've read up on the importance of properly training and strengthening the rotator cuff muscles to avoid an imbalance. Bench press ( 3-4 sets with one warming up set ) 3 sets -> Upper chest exercise of your choice 60 seconds break then biceps exercise of your choice 60 seconds break then back to the upper chest ( pick exercises that are easy without machines specially if you're in a crowded gym ) My personal all-time favourite chest exercise for hypertrophy is doing chest fly in a push-up position with gymnast rings (feet elevated quite a bit). I've been going back and forth with different training routines changing every time I procrastinate and stop working out for a couple of weeks and come back all A slight incline in the smith machine is my go-to. I train 3x / week normally alternating between these two routines: Routine 1: chin ups 6 rep, dips 8 rep (3 set) I've noticed that because shoulders are utilized in most upper-body exercises (bench, pull-ups, etc. What are your exercises for tris? I have trouble training them due to a shoulder injury. Feb 3, 2025 · In this comprehensive guide, we'll break down the best shoulder exercises, ranked from most effective to least, based on their ability to build muscle, enhance strength, improve stability, and reduce injury risk. Then 2 exercises of chest, 2 exercises of shoulder, 2 exercises of back, 2 of biceps and 2 of triceps, 3 sets each approximately. I'm asking what is generally a good upper/lower 4 day split. Aug 1, 2025 · Discover the best exercises targeting different parts of the chest to effectively enhance muscle hypertrophy. My goal is to gain muscle and lose some fat. However, a lot of the routines that are posted online are unbalanced; they usually emphasize the front deltoids more than anything else. Not at all saying that it is a bad exercise and doesn't have a place in a good program. Hi all, can anyone please tell me if my following push & pull routine is sufficient to trigger hypertrophy in the chest, shoulders, triceps, biceps & back please? I plan on performing both routines twice per week. I'm halfway through it right now and really enjoy it while also seeing a lot of fat loss while maintaining strength. I want to follow something that actually works. The full list of hypertrophy programs is available below. For shoulder hypertrophy, I have rarely seen barbells used (outside of perhaps warm-ups or maximal strength days). I’m bringing forth a new and improved version here after being frustrated […] I don't remember where, but I remember reading that high volume + low weight exercises lead to faster muscle growth in the deltoids relative to other muscle groups. I'm 167lbs, 5'5, 17 year old guy. Your body learns to retain the extra muscle. Being able to use a neutral grip has helped my shoulders and elbows. For the love of god please do not listen to these people who are saying to just press and do back exercises. Short: your protein synthesis only lasts 48-72 hours after each workout, which basically means on a 5 split that each specific muscle is only growing half of the week. But now they aren't growing and i work them out and can't seem to make them grow. It's like you say. It was initially very basic and a little clunky to navigate, but I have now livened things up a bit to make it more user-friendly. Do them if you can. You don't really lose those gains. Hypertrophy is optimized when you perform an exercise that is sufficiently difficult to limit you to 8-12 repetitions to failure. Reply reply theCHAMPdotcom • Third, I would add more volume over the course of the week, but train heavier with the same volume per workout. The exercises you pick should be the ones where you can see progress (performance-wise) from month to month really. I really believe in stretch mediated hypertrophy and even though dips do a good job of that I feel like getting that deep stretch from a fly while my chest is already wildly pumped is the perfect way to end a workout. For instance in a hypertrophy/volume phase, you don't need to do more than 3-4 light-medium sets of squat if you're also doing front squat and leg press and leg curls. Jul 31, 2024 · Are you trying to add variety to your shoulder training? Check out the best shoulder exercises of all time for building strength, power, and mass. I'll do 4 supersets for those compounds starting with the incline press and vertical pull then I'll alternate between the other two presses each session while keeping the horizontal pull order constant. ) Do 3 sets heavy, 3 sets light. Do I think Wide Grip pullups are the best LAT exercise? Nope. For the back part of the shoulder, either bend over like bent over rows, or sit down and put your chest to your knees, and straight-arm raise the weights like a reverse fly. Is it possible to increase size What are the best shoulder workouts and shoulder exercises for building muscle and strength? Get these questions answered in this ultimate guide to shoulders! May 29, 2024 · Unlock the secrets of muscle growth with this comprehensive guide on hypertrophy training, covering exercise selection, nutrition, and recovery strategies for optimal results May 31, 2023 · The overhead press is one of the best shoulder exercises and one of the most effective upper body exercises for muscle strength and hypertrophy. We would like to show you a description here but the site won’t allow us. Reply reply user29cb672 • For example, the difference between oxidative hypertrophy and neuroendocrine hypertrophy is shown below. Add more weight to each bicep exercise, shoot for a weight that will be challenging in the 4-8 rep range, and then just plug in more days like that throughout your week. Good lateral raise or shoulder press machines also work. This is strictly to maximize hypertrophy though. It emphasizes the front side parts of your deltoids, resulting in overall shoulder mass and width. Jun 29, 2023 · What are the best rear delt exercises? The best rear delt exercises are essential for developing strong and stable shoulders with great definition. Carl Juneau, PhD Updated Jun 25, 2023 · 14 min read The best workout program is the one you stick to. I work a labor job in the summer and camp 16 days of the month so I don’t program during that time and train for fun / do what I can to maintain strength. For natural lifters who have established a solid base of strength (intermediate level or beyond), what is the best approach for hypertrophy? I've read lots of different approaches regarding frequency, volume, and intensity. I have weak rotator cuffs and they always affect my ability to press over head. Dec 1, 2023 · Learn about the best shoulder exercises for building big, strong shoulders and working all heads of your deltoid muscles. Am I better off just doing another exercise super seted with side delts raises or upright rows? How to achieve hypertrophy without putting too much stress on joints and risking injury? Mar 3, 2025 · Brogains 10 Week Powerbuilding Program Metallicadpa 6 Day PPL (aka Reddit PPL) These workout programs have hypertrophy as one of their primary training goals. Moved back exercises to leg day and was much better time wise, however after heavy DL and squat I was going 100% on my back. wiki for help with common questions. Hypertrophy is less about which exercise, and more about intensity and time under tension. ) that shoulder training should focus more on lighter weight and perfect form. Training, previously: ran SBS Hypertrophy or just did whatever in the gym. I do have access to a gym. Day 1 Upper Hori push: bench press Hori pull: DB rows Vert push: OHP Vertical pull: banded chin ups Chest: DB chest Press Day 4 Upper: Hori push: bench press Hori pull: DB rows Vertical Push: 1 arm seated Press Vertical Pull: banded chin ups A place for the pursuit of physical fitness goals. Muscle — Scientific review by Dr. And I bet someone will reply to this comment with, your muscle needs more rest. I've been doing neck-specific hypertrophy work at the direction of my physical therapist (DPT) to help prevent recurring injuries from jiu jitsu practice. So, what are all the calisthenics exercises that build the most muscle to help with the main movements? For my hypertrophy program, upper starts with 3 presses (1 vertical, 1 incline, and 1 flat/dip) and 3 pulls (1 vertical and 2 horizontal). Any advice? Hi there, Anyone can recommend a good shoulder routine or exercises that I can add into my 4 days upper lower. Do you do dumbell, barbell, seated, or standing? Which one is "best" for building great shoulders? I like upright rows with ez-bar or cable with rope attachment. But if it is "which exercise builds the most pectoral size?" In terms of pure, non-contextual hypertrophy, out of these exercises, it is likely to be the DB Flat Bench. Compared to my other muscles my shoulders and upper back don't seem to get sore at all the next day during my split for the week. What are the best equivalent lifts for shoulders, facepulls, upright rows, lateral raises? I'm doing greyskull LP and want to add in a lift when I have extra time. New comments cannot be posted and votes cannot Feb 17, 2024 · The best shoulder routine for functional strength Lateral raises are a favorite of bodybuilders, but if your focus is shoulder strength for overhead lifting, you’ll probably want to get some May 4, 2025 · Unlock the secrets to strong, impressive shoulders with our guide to effective shoulder exercises, discover the top workouts. This guide to the best rear deltoid exercises breaks down which ones work […] Day 3: rest Day 4: 5/3/1 FSL OHP + hypertrophy for upper body (focus on: back, chest, arms) Day 5: 5/3/1 FSL Deadlift + hypertrophy for legs (focus on quads, calves), abs Days 6-7: rest This would be good for developing strength on the main movements while also building muscle with your accessory exercises. Wondering how to get bigger shoulders? We're going to share the best exercises to add to your shoulder workouts to build a strong, athletic top half. Adding small amounts of controlled stress to your rotator cuff can help prevent injuries during weightlifting. . The strength phase is actually doing those main exercises. Feels better to me than lateral raises. Face pulls are additionally a great exercise (hits the entire rotator cuff), but in simple terms you need multiple movements training mainly shoulder external rotation. Sep 10, 2024 · Shoulder Day is designed to bulk up your shoulders, making them bigger, stronger, and broader. Finally a peck deck or cable fly. Jun 23, 2025 · Ready to build bolder shoulders? Check out our ultimate shoulder workout routine, ideal for improving delt strength and building muscle! If you have shoulder discomfort and cannot bench use a neutral grip position. xoztp mrf enlu hsx hpmwx skjic mpyyb zdwyko eitx jphgb