Should the average Joe add isolation work for better posture and shoulder health?

Training
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Most people fall somewhere between late novice and intermediate stages. They usually have time constraints and are looking for health, longevity, some functionality, and aesthetics.

Because of this, I think a 3-4 day upper/lower split with moderate session volume is a simple and effective approach for about 85% of people.

A fairly standard volume setup could be something like this:

For pressing movements (9 sets per week):

  • 3 sets of a flat press variation
  • 3 sets of an incline press variation
  • 3 sets of an overhead press

For pulling movements (12 sets per week):

  • 6 sets of 2 types of pull-ups/lat pulldowns
  • 6 sets of 2 types of rows

It’s also very common (and I think appropriate) to add some isolation work for arms and lateral delts:

  • 3-6 sets of elbow extensions
  • 3-6 sets of elbow flexions
  • 3-6 sets of lateral raises

So far, this seems to be a widely accepted approach. Some might argue that chest volume is a bit low and would add some flys, but personally, I don’t like excessive chest development.

Where I’d like to focus the discussion is on adding more rear delt and trap work (reverse flys, band pull-aparts, face pulls, etc.).

This seems to be a point of controversy when designing upper-body days. Some believe that rows and pull-ups are enough to develop rear delts and traps, so isolation work isn’t necessary unless they’re lagging. Others argue that additional rear delt and trap work is crucial for shoulder health and posture.

In my experience, inverted rows and wide-grip rows hit the rear delts and rhomboids pretty well, but I don’t have enough years in this to say for sure.

What’s your take on this? Do you think extra rear delt/trap work is essential, or do compound movements cover it well enough?

2

I find that the individuals who preach this seldom have highly developed either. Not never, and not saying they aren’t in shape, but this approach seems much more common with functional fitness guys or more hybrid athletes. Most bodybuilders or powerlifters, from what I’ve seen, have a healthy dose of both.

I guess to address your overall question, I think they are worthwhile strictly from a shoulder health perspective. I know case studies of one are basically worthless, but I personally have far less shoulder issues when I include a healthy amount of face pulls and band pull aparts, which is enough for me to keep doing them.

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It’s just such a low investment to throw in some band pull aparts that, if it might help keep you benching longer, why not?

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I tend to look at this kinda thing mostly in terms of performance enhancement/enablement and injury prevention as opposed to exercises a,b c etc as being essentials vs x, y, z are mostly not worthwhile.

For me, face pulls, planks and really deep squats with just bodyweight as part of my warm-up have all been game changers to some degree either in terms of allowing greater stability in performing bench and squats etc and also, in the long term, even morseso in terms of lessening the odds of getting injured even if mostly in the form of little niggly pain in joints etc.

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I’m with @TrainForPain. Ive had my go round with rotated humerus, as many people do. Its all fun and games till you shred your delt, pect & bicep cuz the head of your humerus slipped out while benching.

Its an ounce of prevention = pound of cure.

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6

What you laid out is reasonable…for beginners/intermediates.

Looking back and looking current, I wish I had put MORE focus of side/rear delts as an Olympic lifter/powerlifter. Not for esthetics but for strength/shoulder integrity.

I still have the mind of strength athlete but I train more like a bodybuilder nowadays. And I have strong shoulders from all of the above not just one or the other.

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