TIP: SLIMMER TRAINEN || OVER DE SCHOUDERS

Want bigger stronger ROUNDER shoulders? You need a more well rounded routine. Try these 3D gems…

The shoulders rarely get trained optimally due to their complex anatomy and misunderstanding of function.

Each week, the shoulders should be trained through ALL available positions, actions and ranges of motion.

Flexion, extension, abduction, adduction, horizontal abduction and adduction, internal rotation, external rotation.

AND most importantly, combinations of all these above.

And that’s just not something you get with a few sloppy sets of lateral raises and flies thrown in at the end of chest day.

Maybe this is part of the reason the shoulders are the most commonly injured area in the body amongst the active…

Want a smarter shoulder routine? One that will not only protect against pain but also reverse poor daily postures?

It’s time to jump into my new Spring Shred program.

Earn your shoulder health by following these top 5 tips for optimal shoulder health and performance…

Drop a 💪 if you want healthy shoulders

Here’s a breakdown of my top 5 shoulder health tips for BOTH in and out of the gym:

✅Bench Less, Push Up More: trains more dynamic stability of the shoulder blades, strengthening upper back

✅3:1 Pull To Push Ratio: Total volume (every rep counts equal) over a week’s time. Warm up and prehab also counts

✅Daily Banded Shoulder Prehab: Face pulls, pull aparts, over and backs, external rotations, reverse flies etc

✅Improve Thoracic Spine Rotation: Work extension, side bending and rotation in isolation and together.

✅Reset and Reverse Postures Hourly: Stand up, get tall, activate the posterior chain and simply move AMAP!

Remember, what you do outside of the gym is just as important (if not more important) than what you do in the gym training!

Since the shoulder is the most common pain point amongst the active population, it’s pivotal to proactively protect your shoulders by prehabbing them daily.

Start with your daily postures, shoulder prehab work and thoracic spine mobility, THEN scale your training to fit a long term plan for shoulder health and longevity.

Because when it comes to health, performance and longevity, everything matters. Earn it.

REFERENCES

J Sports Sci. 2017 Jun;35(11):1073-1082. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.

Overhead shoulder press – In-front of the head or behind the head? Journal of Sport and Health Science. Volume 4, Issue 3, September 2015, Pages 250-257.

Strength and Conditioning Journal 33(5):p 25-28, October 2011. The Upright Row: Implications for Preventing Subacromial Impingement.