The 10 “Commandments” of Shoulder Training (THOU SHALT NOT!!)
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- Опубліковано 8 лип 2024
- If you want to build bigger shoulders there are definitely some things that you are going to have to do, and other mistakes you will have to avoid in your shoulder training. In this video, I’m going to give you the 10 “commandments” of shoulder training to help you not only build more muscle in your shoulder workouts but avoid injury to this precious joint along the way.
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The shoulder is probably the most important joint in the body when it comes to upper body function. Without a healthy shoulder joint, you will find it difficult to perform virtually any upper body workout or exercise. Beyond that, from an aesthetic standpoint, there is nothing that caps a complete physique more than a pair of well developed delts. If you are going to build your delts to their maximum capacity you are going to want to make sure you obey the first commandment of shoulder training and that is to not skip the rear delt exercises.
I don’t know what it is about the rear delts but they just don’t seem to get the same attention that the middle and front deltoids do. Make sure you are incorporating not only enough exercises for this muscle group but be sure that they are the right exercises if you want to get them bigger. Beyond that, you can add additional volume for your rear delts by making some slight tweaks to the way you perform exercises on your back day.
The behind the neck press is one of those shoulder exercises that simply needs to be avoided. I say that knowing that there are far healthier ways to press heavy weights overhead without placing your shoulder joint in a compromised and unnatural position. The landmine press, jammer press, arnold press and even good old fashioned barbell press can all be performed with the elbow in front of the body to dramatically improve the safety of the shoulder exercise without compromising the gains you will see from doing it.
In an effort to build bigger shoulders, we tend to focus a lot on not just pressing but in using heavy weights all the time. This is a big shoulder workout mistake. The deltoid muscle is a relatively small muscle group that responds well to targeted tension with lighter weights. If you never felt just how this can work, just perform a side lateral dumbbell raise with half the weight you normally use in one and a half rep style. You’ll be a believer instantly.
Often times, the shoulders and the exercises for your shoulders do not incorporate a position of lengthened tension. This prevents this muscle group from experiencing the same eccentric muscle damage that other muscles that can be stretched during the exercise can. That is, unless we make some modifications for doing that. Watch how the side lateral and front raise can be done with cables to add that extra stretch for the delts to not miss out on this anymore.
The shoulder muscles are commonly injured, and the solution we come up with is to avoid training them all together to allow them to heal. We still soldier on with our chest, back and arm workouts however. This is a mistake. The old use it or lose it phenomenon is in place here and you need to realize that there are many options for continuing to train even when the shoulder is a bit irritated. Instead, the focus should be on minimizing the other exercises you are doing like the bench press and pullup that could be aggravating your shoulders more than any direct training.
Finally, the upright row will always be a bad option when it comes to building bigger shoulders more safely. Avoid this movement and instead make the switch to the dumbbell high pull. You will find that not only is your shoulder development not compromised but you will see better gains and far less pain in the long run by making this change.
As you see, you can build bigger shoulders if you avoid some of the biggest shoulder mistakes while improving some of the things you are currently doing in your shoulder workouts. The ATHLEAN-X Training Systems at athleanx.com can help you to get everything right by training like an athlete. See how to get the most out of your training in my step by step, day by day instructions and workouts.
For more shoulder workouts and shoulder training videos for building bigger delts, be sure to subscribe to our channel here on youtube at / jdcav24 - Навчання та стиль
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Great vid jeff as are they all!
You are the best,ive been following your advice for years now and its made a huge difference to how i train.
Just wanted to let you know that the work you do is INCREDIBLE.
Thank you 💪💪💪
Seriously how do you get so ripped??? Do you ever eat sweet or carbs?
Hey Jeff keep doing videos like this but for other body parts
I have carpal tunnel syndrome in both hands. jeff, need your help.
Mag99 W N
Jeff has taken more care of me than my father ever has lol
sagsvar 14 fuck. Likewise bro !!
You must be black.
Shawn Jones shit bro, you know what a joke is?
LOL
Shawn Jones
You do realize not all parents care about their children, right? Don't act as if you know everyone's lifestyle.
Swole Father,
Who art in heaven,
Vascular be thine veins.
Thy gainz come,
Thy sets be done,
Overhead as it is on chest.
Give us this day our daily macros,
And forgive our cheat days,
As we forgive those who curl in the squat rack.
Lead us not into half reps,
But deliver us from Crossfit.
For thine is the Bro, the PR, the natty Forever,
Wheymen.
Blake Shoemaker this is brilliant haha. Im going to pray this before every workout
I love it
lmao epic 😂
This needs to be shared
Underrated asl
As a professor of technology, I teach my students not just how and why things work, but also the physics behind it. This is specifically why I like Jeff's videos. The full explanation (including the physics) on specific exercises and how to hit certain muscle groups, allows me to be better educated in developing my workout. The bonus is that it motivates me to 'mix up' my routine, incorporating new exercises, which in turn keeps things from getting stale. Outstanding!
If not a physical therapist, he would surely have been a physicist or an economist because of his explanation of graphs😎
He surly is a great teacher, one should have in mind though that this a discipline that one only can be mastered by experience, theoretical knowledge only takes You so far. But as You explain your self you develop this kind of experience alot faster that one normally would do thanks to his teachings... Personally, after just few hours of going trough athlene x videos basicly summed up everything i have learned in my 20 years of experience and more.. Its an understatement to say that listning to Jeff saves u shitload of time and work aswell as unnecussery injury that would been necessery to achive this knowledge through a fail and learn kind of approach that most of us did who didnt have internet and someone like Jeff the first ten years or so when beginning. I guess im basicly just sayin your instincts about Jeff is true.. But i suspects you view Jeff like Newtoninan revolutinon not yet to understand its actually Einstein thats infront, so prepare your mind for a even bigger blown to Come in The future, i shit u not.
I can't believe we get this knowledge for free
exactly!! í love this channel. Like having a personal trainer for free
1. Don't skip rear delts
2. Don't just do rear delts on shoulder day, add volume on back day
3. Don't do behind the neck press
4. Don't skip overhead pressing
5. Don't forget to include light weight work
6. Honour the eccentric part of rep
7. Don't ignore bodyweight exercises for shoulders
8. Don't skip his favourite shoulder exercise (some weird front raise up and across)
9. Don't skip a shoulder workout because it's injured
10. Don't do upright rows
1. Not Skip Rear Dealts: 0:32
2. Rear Dealt on Back Day: 1:25
3. Not behind the neck press: 2:20
4. Not skip overhead press: 3:15
5. Include light weight: 5:00
6. Honor the eccentric: 6:40
7. Do bodywight exercises: 7:40
8. Fav shoulder exercise: 8:50
9. Fix popping shoulders: 10:00
10. Not skip because of injury: 11:22
Extra: Not don't include upright row: 12:30
Thanks Villalord
You a real one
This the comment i was looking for.
Celtic Revival / Adfywiad Celtaidd shut up
thou shalt not.
When you won't forget to include light weights, because you can only do light weights
imme huitema lol It’s relative to your ability anyway.
Don’t worry tho, you’ll progress and get up there with your numbers before you know it.
Light weight isnt really ever a bad thing. Light weight and correct form will bring gains. I promise. Its especially good if you're doing light weight with alot of reps to lose body fat.
@@taylorsfishingchannel7259 Is it bad I never go over 5kg on side lateral raises? I do them slowly
@@hiddenlife4906 no, why? If you start from arms and dumbells slighlty outside your body, not in front of you and dont swing, it's a good weight.
Try lateral raises in the cable machine.
I strict press 60kg+ for reps (not amazing by any means but it's decent), yet I use like 5kg on the cable raises. Maybe the weight stack or levers here are fucked though.
So this video has 415 dislikes!!! Who would dislike this video..... We are lucky to be in an age where such useful information is available 24/7 for free. Thanks Jeff. I learn something new and useful each time I see a video of yours!
Incredible video Jeff!
AlphaDestiny neck
AlphaDestiny dad
AlphaDestiny my boy
A rare AlphaDestiny comment spotted
AlphaDestiny aye Alex and jeff the ultimate collab
His muscles pop so he looks like a perfect muscle movement example
U see every muscle move
Jeff once had a son...........who he caught doing upright rows...........R.I.P.
bahahaha
"Upright rows?!? Thou art no child of my blood! I cast thee out, do not return until thou hast learned the error of thy disgusting ways!"
- Jeff Cavaliere, year 44 A.C
standing vs bit bend body may different up right row ?
He's Raymond now
😂😂😂😂😂😂👍👍👍
It takes a lot of courage to wake up and go to the gym but it takes a whole another level of courage to keep on exercising with Jesse watching your soul.
10:06 that is a LIFE SAVER like real talk
JaxBlade Didnt know you liked this channel! Huge fan of yours and watch all of your content!
JaxBlade fuck u showing up late and trying to get top comment. U can try again next time anime boy.
Lmao
JaxBlade glad to see one of my subscriptions is also a man of culture and taste.
Jaxblade!!!! I love your workout videos!!
agreed....how ever isnt that the exact same as a behind the neck press just without a bar
Jeff has become a prophet* of fitness
prophet*
*profit?
No, it's not spelled profit XD
Gotta say I love the use your illusion profile pic
Joshua Rajendran cheers!
I didn't watch the video in time. Needless to say, I'm injured. Pray for my shoulder.
May god bless your shoulder.
yup same here,
Did you sort it out? Cuz im always getting to a dead end cuz my shoulder pain gets so bad, it wakes me up fron my sleep and i have to get up and m9ve it around. Would love any advice on this matter
@@Kostadin_Arolski go to a specialist man, maybe its poor flexibility, how you sleep on it, weak stabilizers, etc.. shoulders are complex
I hope you have recovered by now
Who else want the 10 commandments to have a follow for each muscle group?
Jeff I gotta say, my man, you have helped me exponentially more than any other video I've seen, in regards to both making steady progress as well as preventing my lifting from causing injury. I fall into the category of guys who do too much without any rest, and since following your advice I've done my best to take more rest days (most active rest days) and taken steps to eat healthier. Keep up the great work, and thank you.
Actually changing my life with this shit please never stop
Adding even two of these shoulder work outs make a difference.
The wall stretch helps my shoulder popping .
This video should be seen by all.
What about the 10 commandments of a marker
Jeff Cavaliere's Marker 😂
#1 YOU SHALL NOT LEAVE THE CAP OFF
Thou shall store them horizontally.
Gabriel lol
Thou shalt colour-coordinate
Ten commandments on chest
shut yo ass up and get back on doing those calisthenics a.k.a poll dance for those who cant get big
Deemon got me 😂
Deemon got me, fuck outta here wit your bullshit lmao. Look at lazar novovic, BUILD THRU CALISTHENICS ONLY
Just checked out your chanel, great vids man! keep it up
No, 10 commandments on quads
Jeff you have helped me so much. Thank you for sharing so much of your knowledge with us regularly. 3 years ago i was a hair over 300 lbs. Today i am still not where i want to be, but a much more solid 225. Ive seen many videos on this sort of thing, but you put the why behind the how, and it allows me to know better what to focus on. Again, thank you!!
he has helped so many of us. he's the modern vince gironda
You coulda just cut that hair to get down to 300
I'm a couple of years late but good job brother! I went from 258 lbs down to 202 but regressed and am currently back to 225 lb and getting below 200 lbs seems so far away and such a enormous task.
Jeff salvaged my damaged shoulder when I was contemplating resting it for months
you are the best there is out there ! Thank you for making all this , you are the top of the fitness industry and your vids are top of the line .. very easy, simple and helpful !
Jeff is the best fitness youtuber out there hands down
I've been following your workouts for almost a year now. Can't thank you enough for all the tips and useful workouts. Honestly made a difference in my life. Thanks Jeff.
my body thanks you jeff.
Thanks for using me :')
dont fight the anatomy
Guy I don't want you to feel bad, but you really need to work on your diet and training. Yes- you're ripped, but you literally have NO muscles. i mean I can look right through you. ;)
How about a "Jeff answers" video in which he answers subscribers questions? Like if you agree?
Jeff, I definitely love when you show us the exercises that we should not do that will harm us. Please give us more. Very helpful information. Thanks again, Jeff.👍👍👍
You work so hard for us. Thank you so much for your guidance and courage of character to literally PRESS ON and give every detail of information you know about muscle movement and muscle building.
Jeff, a video about fixing scoliosis (and lifting with it) please.
Gwan Natar how bad is your scoliosis
im slightly bent, nothing too serious. (yet?) its not interfering with the workouts. but i want to know what should i do about it to maybe stop it from getting serious and lifting safely while doing that
It's easy, just stop doing crossfit
Gwan Natar same here. In my lumbar and between my shoulder blades bends slightly "S" shaped.
Gwan Natar it is not that easy, you have to check why the scoliosis occured, for example mine was because I have a leg length discrepancy, yours could be because that or muscle imbalances.
I recommend you check thoroughly within your body to check the reason behind it
Chest commandments next? This will help a lot!
I love the no-bullshit approach to most videos and Jeff's got a good sense of humor too... so when an x-factor video like this comes in that provides serious value and gives a great laugh, too... man. It's a pleasure to learn from you. Thanks for doing what you were born to do.
These videos are so valuable thanks Jeff a lot you improved my workouts a lot !
I have a suggestion. The is about the exercise against the wall that Jeff demonstrates in this video ate 10:10
I do this while in the shower and do this against the wall as I'm actually taking one. I lather up my arms with soap so they glide easily up against the shower wall. I actually lean back into the wall a bit but my entire weight of my body is supported by my forearms only. My back is only an inch or so from the wall as I perform this movement from forearms as low as I can place them until they are over my head as in Jeff's video.
I didn't start off doing this exercise my way at first. Initially, I was in such severe pain (for months!) that I thought I was going to need some type of arthroscopic surgery on my shoulder joint. It was getting to the point that I couldn't even take off my T-shirts without experiencing a lot of sharp pain. But after doing this exercise in the video I noticed a tremendous reduction in pain. Then I tried it my way in the shower and now I'm almost completely pain free. It's now a party of my daily routine.
Thanks a million, Jeff! You rock!
Yeah sounds like Some Wierd shit bruh
Very cool idea. I have a tremendous amount of shoulder pain, so I can hardly get a button up shirt on. I’m going to give your shower version of this exercise a try. Thanks!
Dang Jeff! You never cease to amaze me with your knowledge. I wish I would have known this so much sooner. God bless you man!
Yes to more commandment videos!!! Just getting back to working out and I’m keeping you in rotation!
Thanks for the training tips! Greatly appreciated! Keep them coming brotha!
I SWEAR TOMORROW IS MY SHOULDER DAY!!! Perfect timing
Please wear the beard the next time you do a 10 commandments video.
ron l I guess it wasn't done for the chest one :(
LOL
Oooohhh yeah!
Yes. Only a big white beard.
Fantastic video! Looking forward to putting this info to good use
Very nice, quality information. Thanks, Jeff.
Good moves Jeff keep it up proud of you
Wow these are awsome! Please do this for all the muscles!
Thank you for keeping the video to the point and concise. So many workout videos drone on and on without ever getting to the point.
Massive thank you man, appreciate all your nice work and passion
another great video jeff keep up this amazing content
You didn't even watch the video yet you attention seeking moron.
i did watch it acc i saw half of it and thought to comment
TheFitnessPsycho boi video uploaded 29mins ago u commented 28mins ago
vincent just read what i last said
roller_47 EDGYYYYYYYY
Back levers.
I love this man, AMD its so great that he acknowledges the comments
MAKE MORE PLEASE THIS WAS SO HELPFUL
I totally dig the check your ego at the door philosophy....I wish my football coaches would have taught me that back in the days, instead of heavier is better with zero emphasis on proper technique. So my shoudlers are crap...but I still lift and because of Jeff I have found ways around my issues!!
Do a video on 10 deadly sins of leg day
What's a leg day?
Dylan It's a myth
ash Ketchum There is only one. Don't do a leg day, do a full body day
would absolutely love to see and hear more 10 commandments. It really is amazing to see how many things I've been doing so wrong for years, I learn something new almost everytime I watch a video of yours. thank you for this.
LOVE the commandment videos!
Make this a series!
Literally just came back from the gym, hitting shoulders today, to see this video in my sub box. Its pretty spooky how he can do that.
MrAppleman97 same here lmao
Same here. Considering the amount of people who will see this, it's not weird att all. Not spooky just very likely to happen sometimes
MrAppleman97 shoulder day or a split?
Yo same here 😂
Split I think. I workout 3 days a week with an A workout and a B workout.
Today was legs, shoulders, lats, biceps and triceps.
Day after tomorrow will be legs, chest, back, abs and obliques.
Another great video. Thank you for continuing to make this information available to us.
Phenomenal Jeff. I love you input of anatomy and pathophysiology. Great work and much needed.
Thank you no behind neck presses!!!
They're unnecessary. Dumbbells overhead presses. do the same thing.
nor upright rows! I can vouch for this being a shoulder-killer
I seriously couldn't understand why Jeff says no to behind neck presses. If you look at old school bodybuilder , it was their favorite exercise. Reg park always did behind the neck presses. Why nothing happened to him.
Hey athlean X could you do a video focused on the supraspinatus as I'm quite a lean guy with boney shoulders and I need to strengthen around them as much as possible, would be greatly appreciated. 👍
Great video! Extremely helpful!
I love Jeff's videos about shoulders. It's so important and not many people are knowledgeable as Jeff.
It's so true, when this video came out I was avoiding doing shoulders, but knew I needed to do it the right way.
Zeus - God of the sky
Poseidon - God of sea
Hades - God of the underworld
Ares - God of war
And last but not least....Jeff Cavaliere - The God of personal training who molds all Olympic God's
Is Jessie Hercules?
jar head yes he is
Do you want to ask the gods or their creator? :^>
Lol
Also God of the gains
Best information I’ve received all day👍🏼
Love the commandment video, I would definitely recommend doing a video for other muscle groups !! Its nice to see training videos with the science and theory behind them as well as demonstrations! Keep them up !!
Damn it, just got back from a shoulder workout, come back and see this video
I went too heavy on a front delt barbell raise and felt an instant pain when I did a bad rep and just stopped training for a month until my shoulder recovered and now I'm going back to the gym tomorrow and starting back up, now I feel like I should've never stopped for the month, lost a lot of lbs of muscles..
Andrew Dylan still pain?
Radical Islam No, it was hurting if I did any exercise whatsoever at one point, even tricep overhead extensions, but now I can even do 15lb dumbbell front delt raises with minimal pain so I'm gonna work out again and learn from this mistake
Ioannis Duff Either way it was just to get my point across, it hurt if I did any exercise for any other upper body muscle, chest, back, bi's, tri's (not abs though obv)
THAT WAS SO MUCH INFO SO FAST. Thanks jeff
Thanks Jeff for the great quality of the videos. Either content and form are great.
14:20 first time I've ever seen you smile Jeff..LOL
Guess what day it is tommorow...wish me luck boys
Garbage day
Leg day
Brain day?
Arnan LOL
Fap day
You have so much great content on the shoulder. Going through an injury has made me realize all i have been doing wrong so far.
That was awesome! I learned a lot.
Great video, can you do chest version?
'Thou shall not skip rear delts' rear delts are the legs of the upper body
I love heavy shoulder day. I have had a few shoulder injuries in the past and this video is great. Thank you. I get the popping from an AC joint from years ago. The posture thing against the wall is great. I also agree the upright row is terrible in terms of injury. Great job on this video
I had a problem in my left shoulder. Never had it figured out or diagnosed. I just trusted Jeff, did ALL HIS shoulder exercises (especially focusing on the rear delts) 10 months later my left shoulder is as good as my right. No pain, no impingement, much more mobility, and so much stronger. THANK YOU JEFF SO MUCH
How do you hold a dumbbell upside down
The moment I saw that thumbnail....
New subscriber, amazing the value we get from a professional like Jeff. Easily better than most paid fitness coaches in my country. Good that I saw this video before getting injured.
Raymond skipped the leg day, shoulder day, infact, all the days... 😅
sex
he needs a diet cheat day. maybe even a diet cheat month.
P how about a cheat decade?
Nah just overtrained.
Sankalp Deshkar :'( I'm a hardgainer
Jeff takes better care of me than my wife.
Miles Adams lol such an underrated comment
Miles Adams hope things are okay at home buddy
Ive been able to transform my body thanks to Jeff. Jeff is the man!! Love all your videos man! Been subbed to your channel for like two years i think
Really wholesome dude! Thanks for the videos.
LMFAO that thumbnail though
thumbs up for jessie for the great editing.This channel got a hundred times better after he joined.
Nice! Always good and interesting!
great video!
Jeff, i learn alot watching you!
thanks for explaining everything so well!
I like this new style of videos, you should do the 10 commandments of every body part, and I am sure you will do it.
Jeff so shredded you can see his muscle works perfectly without using a fake man for demonstrating
Great info, the most solid trustworthy fitness advice out there. Sent it to my son who is in second year of weight training--hopefully avoiding the shoulder injury I need to work around because information like this wasn't out there when I started
Jeff, another awesome video filled with awesome knowledge and light humor combined. I totally get it. You and Jesse are so much fun and I just keep learning from you every day. I am grateful for you.
Your content is literally saving me from myself!! thank you!
"Do not do the upright row"
Yikes. I found this video just in time.
Man this fella really knows his stuff and thank u for your info on all your vids cheers
Jeff, you are a huge inspiration to me. I appreciate the respect you have for yourself and other people, you are one of a kind guy and I wouldn't have gotten anywhere with training or really have much knowledge if it weren't for your videos. Keep them coming!!! 👌🏻👌🏻👌🏻💪🏻
Im Jewish, and I thought this was awesome. Im calling my rabbi to see if we can have the bible updated
Scott Braun I'm Jewish too and my rabbi has added a whole other book to the Torah called אטלין-עקס
I'm tempted to get 2 stones made and have the rules imprinted
I wonder if Jeff is Jewish too, especially since is saw his kitchen has two ovens and his fridge Arena to be seperated into a milk section and a meat section.
*seams not Arena... btw I'm Jewish too
NatalieMigenda jeffs Italian, like, really Italian