For replacing upright row what would you say lateral raise + shrugs?
I train 3 days a week
Would these 3 be sufficient for my shoulders?
day 1 : seated dumbbell press
day 2 : standing military press
day 3 : standing lateral raise + standing dumbbell shrugs
Lateral raises and shrugs will train the same muscles as an upright row
Why the switch?
Because I see a lot of people arguing that upright row is inherently bad for shoulders due to internal rotation
Are you finding issues with your shoulder health due to upright rows?
Thankfully currently no
But I have golfers elbow problem
Do you want your shoulders to look awesome or to press a ton of weight?
If the former, Iād recommend dropping one of your two overhead pressing choices and do rear delts on the machine until the lactic acid buildup makes you vomit!
Hang and swing destroyer sets are awesome here too.
Absolutely
Widening the grip negates some of the potential shoulder issues, as does stopping parallel to the shoulder itself.
Internal rotation isnāt necessarily bad. Itās like a normal function of your shoulders. Sometimes as you get Muscle Bound or old you lose your internal rotation ROM.
Your shoulders go into internal rotation during the upright row. If you have the ROM/flexibility, itās no problem. If you lack that ability to move into internal rotation, and do upright rows, you can grind your shoulders up.
Swapping out moves is totally cool, but donāt neglect your internal rotation. You donāt want lose it!
As for replacements, do forget about Lu Raises and rear delt rows.
IMO you need more rear delt work and direct trap work - I like rear delt flyes and cable-face pulls for these, respectively. youāve got DB press and Military press, which target primarily the same muscles and is a bit unnecessary for hypertrophy.
Most trainers would recommend keeping some of those āriskierā exercises isnāt a problem so long as you arenāt in pain from it. If Lat Pulldowns behind the neck arenāt hurting your shoulders - there is no reason not to do themā¦ I believe this thinking should apply to your upright row as well.
Wide Grip Upright Rows have an almost steroid like effect on the traps. If you want big traps then you have to do these man. They are awesome
Iāve tried incorporating these into my regimen a few times and it never really felt rightā¦ I watched the CT video and read the article, it just never felt like it had enough stimulation with explosives - and doing them with hypertrophy style has me using some ridiculously low weight.
Do you perform yours explosive or more hypertrophy style? if the latter, do you recall your weights being quite light when you first started?
basically you dont have a problemā¦ you created one because others had it?
Yeah @Andrewgen_Receptors mate my weight was light however reps were 20+
Not a big deal man. Going to failure gets those bad boys jacked.
The weight has shot up since doing 350 method .
maybe its just me with my shit genetics and ānothing mattersā approach because i might not know what im doing, butā¦ do people really notice visible growth if they switch the exercises in the ācorrectā manner?
Cuz i dontā¦ i believe my body doesnt give a fuck if i train rear this or side that, or upper/lower chest or inner thigh or smthā¦
I have never seen an exercise make a difference. At all.
I get this with behind the neck press. A load of people told me to stop as it would hurt my shoulders. I decided to stop - if / when it started to hurt my shoulder. For now Iām good.
If an exercise is common to cause people issues and could potentially be a poor choice for a joint, and it doesnāt matter what exercise you choose for said muscleā¦ then why wouldnāt you swap to something else
eh I think itās a bit of semantics with a bit of immeasurable āby feelā sprinkled on top.
Iāve been educating myself on different training methods quite a bit since I started here and have a few conflicting opinions that I havenāt sorted out just yet. Was going to go more into detail but I donāt think itās necessaryā¦ I can say that for ME, certain movements provide better results than others. They typically align with general concensus on ābest movements for x muscleā but differ sometimes.
I think the answer to your question would change from one person to the next - it appears exercise selection doesnāt do much for you and thats great! For me (example), I see no results with flat bench whatsoever - so I do incline and have reasonably well developed pecs. I wanted to see the separation between the upper pecs and rest of the muscle, so I did reverse-grip bench for a few weeks - and I saw the separation.
In these ways, it seems very individualized.
DC Training kind of aligns with your beliefs (to my understanding) that the exercise is kind of irrelevant as long as youre moving some heavy ass weight and beating the logbook.
EDIT: +1 to what @wanna_be said. I didnāt consider injuries, but yes - some exercises are incredibly injury prone while others are far safer versions.
Seeing that I donāt switch. Here is why:
If its not broke, do not fix it.