Brian, Nick, and Brad discuss how to grow your arms and delts while keeping your joints pain-free and healthy. How have the coaches’ views changed when it comes to programming direct arm and delt volume? What tips does the team’s physical therapist have for training your delts if you’re dealing with shoulder pain? If you can’t train a muscle in its lengthened position, is it even worth training it? What are good progression strategies for isolation exercises? Do you need to have isolation exercises for the posterior head of the deltoid in your program to keep your shoulders healthy? What are the group’s go-to exercises for their biceps, triceps, and delts?

Timestamps

0:00- Introduction

8:27- How the coaches design an athlete’s program when the athlete is wanting to prioritize arm growth

15:34- Tips for training your delts if you’re dealing with shoulder pain

23:20- Overdoing volume where there is a high degree of tension when the muscle is in a lengthened position

35:56- Isolation exercises might be a better measure of hypertrophy than some compound exercises

41:12- Good progression strategies for isolation exercises

51:45- Exercise selection

Selected Links From This Episode

3DMJ Podcast Episode #255: How To Leg Day- https://www.youtube.com/watch?v=tdzCp-hkeiQ

Lagging Body Parts (Vault Course)- https://www.3dmjvault.com/courses/lagging-body-parts

The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide

Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study

The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet

Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss

Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

Nick’s Website- https://www.strengthtogetheronline.com

Nick’s Instagram- @nicklicameli

Nick’s YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured

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