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How to Build Big Shoulders (WITH A SHOULDER INJURY!!)
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- čas přidán 25. 04. 2016
- Stop joint pain from holding back your gains with this…
athleanx.com/x/stop-workout-jo...
Learning how to build big shoulders in the face of shoulder joint pain can be one of the most challenging things you do in a gym. That is, unless you understand what is actually causing your shoulder pain and find exercises for shoulder pain that won’t aggravate the condition more than it already is. In this video, I show you how to build bigger shoulders with a shoulder injury, without having to stop going to the gym or lifting heavy all together.
In order to get started you have to understand that there are many different types of shoulder injuries. Knowing which one you are dealing with is key to programming as specific a work around workout as you can. For instance, in my case, I’m dealing with a torn labrum in my right shoulder. This injury of the shoulder can make it very difficult to press overhead or perform many other shoulder exercises without pain due to the resulting instability that it causes in the joint.
When you tear a labrum you are decreasing your stability because of the loss of suction provided by the labrum. This tear allows the head of the humerus to float too freely in the joint allowing it to impinge other structures or be susceptible to dislocation. Over time, your strength of your shoulders will dramatically decrease and your size could slowly fade away.
That said, you also have to look to your back training for much of the inflammation of your shoulders that you are feeling when ultimately doing your pressing movements. Exercises like pullups, rows and one armed rows all place a great load on your shoulders with distraction. This is a recipe for disaster when it comes to labrum tears.
You don’t have to avoid training your back all together however, not if you make the right exercise substitutions. For instance, you can do underhand chinups instead of pullups to take some of the strain off the shoulder. The biceps can kick in and assist the movement allowing you to pull without the pain.
At the end of the day however, the key is realizing that with many injuries, stopping your training all together is rarely the best option. Instead, finding a way to pursue bigger shoulders or any other area while knowing how to work within your limits and around your pain is a key asset. The ATHLEAN-X Training System is a complete program designed by a physical therapist to help you do just that. Start training like an athlete and treating your body with the science it should be by heading to athleanx.com and getting the program today.
For more videos on rotator cuff exercises and how to get big shoulders despite shoulder pain, be sure to subscribe to our channel here on youtube at / jdcav24
I just don't understand how any of these folks can give this thumbs down when Jeff is sharing FOR FREE such great knowledge that has taken him years of study and training to know. Clearly your ego is too large to take any real advice based on science and experience. Keep up the great vids. I learn a great deal from them.
Because the title said, "how to build big shoulders...." He gave three exercises, did not discuss weight, sets, or reps. It was also a bit wordy, and the audio was not synced half way through.
Kimberly Wax reread the title. It says “bigger shoulders (WITH A SHOULDER INJURY)” it’s great advice and also even without any shoulder pain it gives a great understanding how to avoid or work with such an injury if it may happen. Proofread next time don’t just assume
If you can't understand how these people can give a thumbs down to this, I will help you. People are dicks. Now you should understand.
Thanks for all your vids Jeff. I've learned so much from you, and whenever I run into an issue, you're my go-to guy!
They don't have shoulder injuries lucky for them
That’s what I think every time I watch his videos. The guy is giving accurate advices and helped me from so many injuries that doctors and other PTs couldn’t do shyttt about it.
Been lifting for nearly forty years. Got impingement in right shoulder. Refused surgery, and changed routine for a year. Replaced flat bench with cable machine, stopped dipping, and over head presses. After one year 95% recovered. I now do shoulder work with dumbbell, never raising My elbows above My shoulder, and have returned to flat benching and dipping with no pain.
Damn I should've done this from the start great advice thanks
+dunya I believe raising My elbows above the shoulders, and using too heavy of a weight. In the last couple of reps, I would cheat, and use momentum. Now at 54, I use a lighter weight that I can control, and never put My elbows above My Shoulder. I get a greater pain free pump doing it this way.
+David Swick It is amazing how much one can abandon of the traditional lifting advice and still make gains with constructive options without having to increase risk of injury by respecting joint kinesiology.
good to know, cuz im currently freaking out, three weeks injured and havent stepped in the gum yet
Cheers for the insight
Legends say that if you say: "internal rotation" three times in the gym, Jeff will appear and correct your form.
😂
Lol!
😭
Desync the sound to confuse the viewers
+Jonathan Strömberg right babe?
Confuse the SHOOP, right babe? AHHHHH
lool v:
Mr Pinor der Dritte yep
Right babe?
28 years working with elite swimmers. I have listened to at least 100 physio therapists over the years, because swimmers often work their shoulders to the limit, and some times, a bit to much. This is the first time I actually got some real tools to work with. This video and others from Jeff on shoulder pain lay it out clearly, that helps us get on it quickly and efficiently. Thanks a lot, Jeff. Have a nice day, I know I will.
Jón Bjarnason Hi Jon
28 years experience and just now find solution. You not very good what you do i guess :)
HVH BJBJB,J Jaja
How did this video help you with swimming, and what did he say that at least 100 therapists did not say??
I noticed all my pain goes away after a good swim, I jump in the ocean and go hard usually takes the injury away.
This is the reason, why I keep returning to this channel again and again.
The advices here are gold.
Keep up the good work.
As someone who has twice dislocated (and once fractured) my shoulder, I really appreciate the large number of shoulder-focused videos you have that go way beyond the typical rotator-cuff exercises. So often around the internet, I see exercises recommended (pull-up, presses - which incidentally were responsible for dislocation #2 - and others) that make my shoulder ache just thinking about them. It's nice to have a resource that discusses some of the alternatives to those exercises, and yet still places a strong emphasis on the overall wellbeing of the shoulder.
This has helped me out so much! My shoulder injury has put me out for weeks and you’ve provided the goods! What a legend
Did the audio go out of sync in the middle of the video? Or just me?
problem with the video... not only for you
+Syafiq Rahman Yeah it did, youtube still processing it probably.
He was going for the martial arts film dubbed look.
ahhhhhh! Why did you make me notice it
Syafiq Rahman just u
For anyone watching this - I recently had surgery to fix my labrum tear. I was out for 4 months but best decision I’ve ever made. It is absolutely worth getting it fixed (by a good and reputable surgeon) and makes a night and day difference in your lifting.
After wrestling with workout related joint pain for as long as can remember, I found this channel and spent quite a bit of time watching just about every shoulder exercise video that Jeff has put together. I made some serious changes to my workout with his information and I finally completed a shoulder workout with absolutely no joint pain. This guy is the real deal.
I am 27. I have been suffering from a bar labrum tear on my left shoulder since 23. I have had surgery that has failed as my shoulder was not at all back in shape withing 8month like they say. everytime I workout it is still causing inflammation. Since I cannot pay a physio to follow me up and our health system here in québec Canada is horrifying I need to learn most on my own. These videos help me understand more and find different ways to proceed. thank you.
Awesome vid. I've been lifting with a shoulder injury for quite some time (from volleyball), and I gotta say I'm pretty happy about it 'cause it forced me to teach myself these kinda biomechanical details. Progress has been better than ever, 0 pain/discomfort, and I don't see myself slowing down now that I know more than I would've without my injury.
most of your problem comes when you wanna look cool in gym, in fact you don't owe anything to anyone around you to hurt yourself just to satisfy the ego, thanks Jeff you've saved my workout journey, I don't need to be cool anymore, better be safe than sorry
I am 42 years old & have been working out for 25 years. I am in pretty good shape. To the best of knowledge I've put in the time and beyond maximum effort in the gym and with my diet. But have never been able to get the results I've wanted. I've read the Arnold bible, from cover to cover countless times. I've read all of the muscle, men's fitness, exercise magazines ever published and endless hours of CZcams videos. That said, I have learned more and gotten more results from your videos than anything I've ever read or videos I've watched. Your videos are so simple yet SO INFORMATIVE it's ridiculous. Thank you so very much for what you do! Keep it up. You are truly making a difference and helping people! THANK YOU!
Thank you for all of your insight! I’ve had two labrum tear surgeries on my dominant arm. I’ve struggled for over ten years trying to get my strength back. Your information on how to properly exercise to minimize pain and re-injury is refreshing. You’ve given me the confidence that I CAN get my strength back to when I was bodybuilding in my late teens. Thank you, thank you, THANK YOU!!!
"4:48 Jeff 's video turn into a Mexican telenovela dubbed in English"
this video is EXACTLY what I needed to see! I've had shoulder issues ever since I was in high school. I quit lifting weights because I didn't want to really injure myself. Now that my son is older and going to start football, I was eager to help him with weight training. This sounds like it will be very helpful! Thanks!
He sure knows what he is talking about. I'm going through that pain now for about 3 weeks now and is slowing me down.
I tore my labrum 360° in 2021 and ripped my bicep tendon off near my collar bone and have had 2 surgeries so I am in the rebuilding phase and really appreciate this video 😎💪🙏
I have a labrum tear in one shoulder, and bicep tendinitis in the other. So a great and informative video for me. Not even nearly “nerdy” enough. Thank you, Jeff
Jeff, you're hands down the best fitness guru you CZcams. I'm not knocking the competition, but your level of knowledge is unmatched.
Jeff i must say thru out all the years you've done work of the highest quality, straight up with no BS & drama. Your videos and knowledge about physiology and training are incredibly helpful, bar none. Stay awesome!
Lat raises and military raises I would lift heavy for years never had shoulder pain till I decided to lift lighter focusing more on form. I found this video extremely helpful IDK how anyone could give this video a thumbs down this is free knowledge to rehabbing shoulder pain. Im truly thankful. Im going to incorporate these in my workout.
Props to Jeff for continuing to do these exercises despite his shoulder and knee problems! ATHLEAN X = NO EXCUSES
Yup, I'm one of the sufferers. Currently on my 5th week of physical therapy. It's getting better, but not near 100% yet. It's extremely discouraging and depressing.
how happened
Thanks for this. In 20+ years of lifting (on-and-off), I've focused mainly on routines and nutrition, but recent shoulder pain prompted me to find these videos, which have been like a master class in _mechanics._ How could I have been so ignorant about _mechanics?!_
It's been an epiphany and a great relief to understand not only the injury, but also the causes and remedies.
Thank you for posting this stuff! Wish I'd known it all 25 years ago, but better late than never.
His videos are really indispensable. I've had a labrum tear (surgically operated) since more than a decade, and what he is saying is spot on gold...
This video is by far the most exciting thing I've seen since I tore my labrum doing burpees! thanki you!
Your information is excellent. I’m 48 and have been lifting weights my entire life. I tore my shoulder labrum a year ago and chose to forego surgery. Every training detail you mentioned has worked successfully for me. I’d completely stopped doing any overhead shoulder presses since my labral tear because they aggravated the problem. With your dumbbell pressing variation I’ve resumed the movement and gained back all the size I’d lost. Thank you very much for the tip!
How long did it take for your injury to feel 100% or at least close to 100%?
Even with the audio out of sync, that was the right info for what I am going through right now. Thanks once more, Jeff.
This is the best advice for shoulder instability I've found so far. Thank you!
Thank you very much. I've always wondered what the clicking and discomfort was when doing pull ups etc. Now I have an idea of what to do about it. Thank you!
I have shoulder pain all day everyday and I'm switching to these tips asap. Thanks Jeff!
Man this was the most helpful video for my shoulder pain, you described my shoulder discomfort perfectly and I can pin point it to my inclined dumbbell curls. Thanks so much for the tips and concepts, who knows how many extra weeks of recovery youve saved me.
I once had a shoulder injury from a car accident, it was the worst pain I've experienced during training however gradually building the weights (shoulder exercises) has made it stronger than ever!! Time, consistency and patience are all key but the advice in this video is definitely really useful!!
Thank you very much Jeff! just saved my left shoulder. you're the man!
Hey man, I was stabbed a year ago, shoulder and back. Cut through my shoulder in 2 places, partially severed my tendon connection to the muscle too, these simple tweaks actually make a difference. Great content. Thank you for the knowledge, hope you're doing well.
💪🏽
This great, my shoulder has had me out of proper upper body training for two months, and now thanks to your advice I'm smashing it up in the gym again!
Recovering from a labrum surgery after tearing it during hs fball. This is the perfect vid for me at this time thanks Jeff!
Thanks Jeff.... I mean seriously thanks.... Not only for this video for each and every single video.... It helps me and not only me it helps everyone who watches your videos..... Keep it up dude.... You're doing a great job....
Shrey Singh learn how to use full stops/periods.
CJ for motivation, Twins for nutrition (LOL), Jeff for how NOT to do shit wrong in the gym!
amen!
And Jason Genova for a laugh
kali for that hyphy food lmao and rich for some real food right babe ?
+Hood Rich what about mike chang...
+Hood Rich And BroScience for MAD GAINZ!
I’m dealing with a rotator cuff tear now. No surgery for me. Had a ruptured distal bicep tendon repaired that required a tendon graft. Most painful friggin thing ever and I hear rotator cuff is worse. All the things Jeff says here are spot on. Made the change after a week off lifting and I got a great training session in and still haven’t gotten any additional aggravation to the rotator cuff. Best advice ever! Thanks, Jeff!!
I come back to this video 5 years later and find out that I've already watched and liked this video before. Your channel has a vast amount of knowledge. This video helped me so much today. Thank you!
I had labrum and rotator cuff surgery two and half years ago. I'm just now getting back to lifting heavy again, it took a long time to recover, but I have power in my shoulders again. So if you need surgery, get it done, because it'll be worth it, even though it might take years to recover.
Two years for me also. But I'm still not even close to where I was. Then again I had a 30% successful surgery rate.
Good for you bro. I had a labrum surgery 1,5 years ago and I'm lifting again also. Same story with the long struggle. Today I can train again medium to heavy with proper form but I avoid heavy bench press, overheads, heavy DB rows because I feel they aren't doing any good...
this entire series is amazing - got me back in the gym after a bad shoulder injury. Looks like the injury will never go away.. but now I can work around it. Thx Jeff.
You good bro ?
I tore my labrum last year and had surgery and tore a different part during pt. I really want to thank you for making this video and I feel your pain when you said yours is torn.
This is literally the best video to exist in explaining shoulder pain and the link between back training and a shoulder flair up. Thank you so much! Would love for you to please do a video of gym machine / free weight exercises that you can do to gain shoulder size for those that constantly seem to get shoulder and lat flair ups
Excellent video and tips! As someone who suffers from shoulder pain (left shoulder in particular) during overhead pressing movements, I'll incorporate some of the tips referenced in this video. I (somewhat) knew about switching my elbow position from the sides to the front for overhead movements (or keeping the elbows pointed forward as much as possible) but some of the other tips are useful as well!
Thanks again Jeff!!
+dunya Thanks for the information 😆
Thank you Jeff! Rehabbing my labrum now! Needed this video more than you know!
You have been my genuine mentor in my body transformation journey. I've lost 55 lbs so far and I'm always bringing things I learn from you with me to gym. But after this video I had to say something even though you'll probably never see. Because I also suffer from a significant labrum injury and this is going to help me tremendously with my liting. So thank you for these videos. Its really helping me achieve my potential. Keep it up!
I'm dealing with a shoulder rotator impingement right now, and this video was extremely helpful. Thx Jeff. You're the best!
saving my life one video at a time
I absolutely love your videos. I'm learning so much about my body. This video is a huge light bulb moment with the angle of the arms for the military press, I'm looking forward to working on this. I'd love to see a video on your rotator cuff strengthening suggestions 💪💜🙏
I have never subscribed to any channel ever. I have been having with Labrum issues for years from working in construction and poor training. This was so informative and inspiring. Thank you so much!
This is the reason I got into watching your videos Jeff, i like the "science in training" aspect, it is smart to know how your training effects your body. I am someone with some internal issues (either rotator cuff or tendon issue), so it greatly helps me learn how to try and work around my issues without making them worse, because I do have trouble with my left arm when working on shoulders (especially with lateral raises). It is great to have this kind of content available. Thank you.
God bless you! Love all your informative videos. I salute you good sir!
CZcams recommendation reads my mind every time
wow this is the only time i found someone really addressing exactly the exercises which cause me pain and how to change them to make it better and avoid that shoulder pain! thanks a lot!
Oh my what are we going to do without Jeff thanks man at times it is as if you have a nine sense hitting the nail on the head every single time just what i need thanks jessy.
OMG!!!.... I've been waiting for this video for about a year now. Thanks so much Jeff. I really needed some of this info to keep working out and keep my torn labrum out of the equation. Again, thanks a lot.
How goes the gains?
great video...exactly what i was waiting for...thanx so much!
Jeff no jokes aside, you are the best in the game!!! Ive trained for 23yrs, been a trainer for 15+ yrs and you are the man!! This is the ONLY channel and program ANYONE should be following! I tell everyone about you. I am a fan, much respect Jeff!!
Wow thank you so much I have had rotator cuff problems since I was a teenager. I was under the impression that my shoulders would always look limp and weak despite working out the rest of my body. This is a life changer for me. Thank you. And what a great guy can I say? Super humble. Peaceful look not those angry dudes who just yell info at you on camera like some infomercial wannabe. MUCH much appreciated! 👍👍
1. cable or a band instead of dumbbell for lateral shoulder raises, more out front than at side 2. weighted push ups instead of bench 3. underhand pullups instead of overhand
and shoulder presses with dumdbells perpendicular to shoulders
You're not really helping.
I was going to make a comment just saying “Facepulls” but honestly i do them every day because of Jeff ...
Dudes the best I've come across. Knows what he's talking about. Just like the Spartan knows about gear. 2 of the best in their fields.
It's like you can feel when i get injured, and day after it you just upload video about it...
I'm very grateful for this video Jeff, thanks!
Exactly,he has an amazing timing haha...he's done it numerous times before
Great video Jeff!
LOL. Jeff started the video acting like those idiots doing stupid shit on those "As Seen On TV" commercials!
Jeff dude your workouts are amazing fry me everytime but always back at the gym the next day killing it again, huge inspiration and would just like to thank you for taking time out of your busy schedule to help us out man!
Keep up the good work brother!
You actually have pinpointed my shoulder problem more precise than any other youtuber. Great video with great tips!
Iv been waiting for this exact video
Thanks heaps
Iv got bothtorn rotator cuffs 😔 but love the gym it’s been a challenge
Adam Doig I’ve got both my rotator cuffs torn is well are you still able to do shoulder workouts and did the pain go away for you ?
Got a labrum tear as well, it sucks for me and I’m sure for you as well, when trying to do a pull up. Great information man you’re awesome!!!
AJ A what did you do for your tear, are you still lifting
Updates?
I have something called buffords complex and basiclly I was born with half of my labrum not there at all. I didn't kno about it until last year when doctors thought that I tore my labrum. But when they went inside my shoulder to do the surgery they saw that I have the defect. And this video is absolutely right. All 100% correct. I play football so I lift regularly. And I had to learn all of these things on my own but I'm glad someone else has. Your videos are great dude !!!
Jeff, you have no idea how this video has helped me understand why my shoulders have been hurting so bad! who would have thought a back exercise like a one arm dumbell row would be one big reason for my shoulder pain. It hurts when going to set the weight down. Now I can get to healing! Thanks!
Thanks. I am learning so much about my body from these vodeos.
Jeff can you make playlists of all your videos in separate categories??
Would help a lot thanks.
+Juan Diaz yeah, that would be very helpful!
David :/ it's already on his channel
Just tore my labrum a few months ago, this really motivated me to push for surgery. I don't get this fear of surgery, why live like a cripple in constant pain. Jeff is giving all kinds of alternatives, but you see him perform regular pull-ups, bench and overhead press as well, so I must assume he's had surgery.
Massive help with these shoulder videos. Thanks again Jeff
jeff could you do one on the chest. and rehabilitation for it i just got a chest strain and wondering how to come back from it
"Look at the side lateral raise, why does this hurt"
"Well think about it!"
Thank you for this, sir. Now that I think of it, You’ve been helping me with my workout journey since I was in middle/high school. Im now almost 5 years in the AF. Again, highly appreciated, sir.
by far the best fitness channel I have came across,i have wasted so much time on other channels but cannot get enough of watching these videos, please keep it up!
drama game on point in the beginning
JEFF PLEASE DO A BREAKDOWN OF YOUR NEW RX LINE.
Thank you Jeff for sharing true knowledge and helping lots of people. Respect man. Cheers
Had rotator cuff sx 9 months ago & am just back at the weights & pullups... phenomenal info here Jeff!! Thanks a ton!!
This video hits right at home for me. thx.
make a video about sacroiliac joint pain and how to fix this pain???
Have you fixed yours
Great video! i needed this, as someone with a labrum tear , i was worrying that I'd never be able to train shoulders again
Great video Jeff. I've just recently started training again after SLAP surgery and found this very beneficial. Thanks.
Beginning looks like you're giving us the good ol SHOOP Ahhh
God dammit
Rich Piana fucked up my shoulder by saying you have to pour pitchers. Jeff fixed my shoulder by telling me how to reverse the damage.
herpos derpos well I bet you feel bad now..
The pitch pour gave me boulders but now I'm paying for it 2-3 years later :(
Thanks again..u are a blessing..u just help a desperate gym freak who was almost breaking down to get back to his owned world..cos workout is my life ..
I have a labrum tear and everything he says is just spot on.
Hey Jeff can you please make a video on Rotator cuff exercises ?
+1
+Pier Alexandre he has one
Roi Rabinek good idea
Yes please
+1
Loving these intros recently Jeff!
Thanks Jeff! This is exactly what I need to keep on training with a SLAP tear until it can be repaired, and going forward. It’s been kicking my rear that my normal training regime has been disrupted since the tear has gotten worse but this helps tons!!!! Thanks again!
I love the vids, Jeff. I'm living in Vancouver, BC, Canada and in school for Registered Massage Therapy and I'm learning a lot of these anatomical and physiological things but not with the angle of working out. It's good that a channel like yours exists where there is quality information given without gouging for money.