7 Things That Helped My Shoulders Grow
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7 Things That Helped My Shoulders Grow
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Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor (use code JEFF)
I have two things that will help you crush your fitness goals:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Smart Nutrition App: http://bit.ly/jeffmacrofactor (Use code JEFF for a free 2 week trial)
──
In this video, I break down seven evidence-based tips for building 3D delts, moving from the most common strategies to the most overlooked. You’ll learn how to train your shoulders more effectively, progress your exercises properly, and hit all seven deltoid segments for a fuller look. If you want rounder, wider, more 3D-looking shoulders, this video gives you the full roadmap.
Timestamps:
0:00 - Why 3D Delts?
0:40 - Tip 1
2:42 - Tip 2
4:31 - Tip 3
5:54 - Tip 4
6:41 - Tip 5
9:26 - Tip 6
11:39 - Tip 7
12:51 - MacroFactor Workouts app info!
References:
Per-Session Training Volume
https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/
https://sportrxiv.org/index.php/server/preprint/view/537/1148
Longer-Length Training
https://www.researchgate.net/publication/351538891
https://journals.lww.com/nsca-jscr/fulltext/2023/09000/greater_gastrocnemius_muscle_hypertrophy_after.3.aspx
https://pmc.ncbi.nlm.nih.gov/articles/PMC8489980/pdf/fphys-12-734509.pdf
Cable vs DB Lateral Raise Study
https://pmc.ncbi.nlm.nih.gov/articles/PMC12277279/
Shoulder Anatomy Research
https://pubmed.ncbi.nlm.nih.gov/21118198/
──
Writing - Jeff Nippard, Stephanie Buttermore
Produced - Bailey Wood, Bradley Nippard, Jeff Nippard, Stephanie Buttermore
Cinematography - Issa Shah
Editing - Rickie Ho, Sam Ding
Research and fact checking - Max Edsey, Alysha D'Souza
Graphics - Sam Ding and Rickie Ho
Music sourced from Epidemic Sound
──
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 18 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
──
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury or illness.
I have two things that will help you crush your fitness goals:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Smart Nutrition App: http://bit.ly/jeffmacrofactor (Use code JEFF for a free 2 week trial)
──
In this video, I break down seven evidence-based tips for building 3D delts, moving from the most common strategies to the most overlooked. You’ll learn how to train your shoulders more effectively, progress your exercises properly, and hit all seven deltoid segments for a fuller look. If you want rounder, wider, more 3D-looking shoulders, this video gives you the full roadmap.
Timestamps:
0:00 - Why 3D Delts?
0:40 - Tip 1
2:42 - Tip 2
4:31 - Tip 3
5:54 - Tip 4
6:41 - Tip 5
9:26 - Tip 6
11:39 - Tip 7
12:51 - MacroFactor Workouts app info!
References:
Per-Session Training Volume
https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/
https://sportrxiv.org/index.php/server/preprint/view/537/1148
Longer-Length Training
https://www.researchgate.net/publication/351538891
https://journals.lww.com/nsca-jscr/fulltext/2023/09000/greater_gastrocnemius_muscle_hypertrophy_after.3.aspx
https://pmc.ncbi.nlm.nih.gov/articles/PMC8489980/pdf/fphys-12-734509.pdf
Cable vs DB Lateral Raise Study
https://pmc.ncbi.nlm.nih.gov/articles/PMC12277279/
Shoulder Anatomy Research
https://pubmed.ncbi.nlm.nih.gov/21118198/
──
Writing - Jeff Nippard, Stephanie Buttermore
Produced - Bailey Wood, Bradley Nippard, Jeff Nippard, Stephanie Buttermore
Cinematography - Issa Shah
Editing - Rickie Ho, Sam Ding
Research and fact checking - Max Edsey, Alysha D'Souza
Graphics - Sam Ding and Rickie Ho
Music sourced from Epidemic Sound
──
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 18 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
──
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury or illness.
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