3D Muscle Journey

#271: How We Train Arms & Delts

Dec 12, 2024

Dive into the secrets of growing your arms and delts while keeping those joints healthy. The hosts reveal their evolving perspectives on training volume and effective techniques. Discover strategies for shoulder pain relief and whether training in lengthened positions is worth it. Learn about the importance of individualized programming and the role of isolation exercises. Plus, get insights on progression techniques and favored exercises to achieve optimal arm and shoulder development!

01:08:06

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Quick takeaways

The evolution of arm training emphasizes tailored programming over simplistic additions to powerlifting routines to meet aesthetic goals.

Psychological aspects in training influence performance, suggesting that engaging methods like supersets can enhance enjoyment and adherence.

Incorporating isolation movements alongside compound lifts is crucial for specific muscle development, allowing flexibility in targeting different areas effectively.

Deep dives

Evolution of Arm Training Approaches

Arm training has evolved significantly over the years, shifting from a simplistic view aligned mostly with powerlifting routines to a more nuanced approach that considers individual goals and specific hypertrophy needs. Coaches have observed that early training programs often just added arm exercises to the end of powerlifting workouts without much strategy. This has changed as it's become clear that focusing exclusively on compound lifts isn't sufficient for developing aesthetics in bodybuilding, specifically for muscle groups like deltoids and biceps. Current thinking encourages tailored programming that involves intentional exercise selection, split rep ranges, and adjusting to personal goals to optimize arm development.

Intro

3min

Evolving Arm and Shoulder Training

16min

Adapting Shoulder and Arm Training

7min

Personalized Training Insights

16min

Mastering Arm Training Progression

11min

Mastering Arms and Shoulders: A Simplified Approach

13min

Evolving Perspectives on Weight Training Techniques

2min

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