{"id":30572,"date":"2022-11-30T16:46:26","date_gmt":"2022-11-30T21:46:26","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=30572"},"modified":"2022-12-05T09:29:27","modified_gmt":"2022-12-05T14:29:27","slug":"why-shoulders-wont-grow","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/why-shoulders-wont-grow\/","title":{"rendered":"6 Possible Reasons Why Your Shoulders Won&#8217;t Grow"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Building boulder shoulders is a common goal amongst gym rats. After all, thicker, more defined deltoids help you fill out your T-shirt sleeves, make your waist look proportionally smaller, and give you the specific \u201cupside down triangle\u201d look many bodybuilders are after.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefits of building strong shoulders go beyond crafting a particular look, though. \u201cStrong shoulders help you to safely complete daily tasks like carrying groceries or putting something away up overhead,\u201d says <\/span><span style=\"font-weight: 400;\">online performance and nutrition coach <\/span><a href=\"https:\/\/www.instagram.com\/seamusmatthewsullivan\/?hl=en\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Seamus Sullivan<\/span><\/a><span style=\"font-weight: 400;\">, C.S.C.S<\/span><span style=\"font-weight: 400;\">. Strong shoulder muscles also protect your rotator cuff (a structure surrounding the shoulder joint that helps secure the upper-arm bone into the shoulder socket). \u201cWhen your rotator cuff muscles are weak, you become at risk of sustaining an overuse injury to the surrounding muscles,\u201d says <\/span><span style=\"font-weight: 400;\">certified strength and conditioning coach Jake Harcoff, C.S.C.S., <\/span><span style=\"font-weight: 400;\">head coach and owner of <\/span><a href=\"https:\/\/aimathletic.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">AIM Athletic<\/span><\/a><span style=\"font-weight: 400;\">. Not to mention, weak shoulder muscles can also lead to poor, forward-slouching posture, while strong muscles can keep you standing proud and upright, he says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you want to grow your shoulders to support your aesthetic or health goals, there\u2019s nothing more frustrating than stalled progress. Read on for six common reasons why your shoulders\u2019 size and strength may have plateaued.\u00a0<\/span><\/p>\n<h2><strong>1. Your Shoulder Mobility Is MIA<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">In order to complete any shoulder-to-overhead movement (jerk, press, push-press), you need solid spinal and shoulder mobility, according to Harcoff. If you don\u2019t have adequate mobility, you won\u2019t be able to press the weight directly overhead and target the shoulder muscles in doing so. Instead, you\u2019ll be forced to press the weight at an inclined angle and ultimately target the chest muscles, he explains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cDoing a shoulder press or push press without the requisite shoulder and spinal mobility likely isn&#8217;t going to provide the desired shoulder training stimulus or increased shoulder strength gains,\u201d Harcoff explains. Worse, over time this poor positioning can lead to lower back strain and pain, according to Sullivan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fix: Begin incorporating shoulder mobilization exercises like the cross-arm stretch, child&#8217;s pose, and doorway stretch as often as possible, suggests Sullivan.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/flexibility-vs-mobility\/\" target=\"_blank\" rel=\"noopener\">The Difference Between Mobility And Flexibility<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">In the meantime, Harcoff recommends subbing out overhead pressing movements with the incline chest press. Doing so protects your lower back and thoracic spine, which can assume suboptimal positions when you shoulder press without sound shoulder mobility. \u201cIncline chest press will still primarily work your chest muscles, but it will secondarily work your shoulders,\u201d he says. You\u2019ll have to settle for that while you get your mobility up to speed!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you have adequate mobility to straighten your arms directly overhead in a diver\u2019s position without pain, you\u2019re ready to overhead press properly\u2014and reap the gains that follow.<\/span><\/p>\n<h2><strong>2. You\u2019re Not Progressively Overloading Your Muscles<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The progressive overload principle is the most efficient training technique for consistently putting on strength. At its most distilled, the principle says that in order to continue getting stronger, you need to continue challenging your muscle fibers by increasing load, total reps or reps per set, or time under tension, explains Harcoff.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most commonly, people try to implement the principle by going up in weight. While that can be effective for movements like the squat, it\u2019s less effective for shoulder movements, according to Harcoff. \u201cShoulders have lower relative load capacity compared to other parts of their body,\u201d he explains.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-plateau\/\" target=\"_blank\" rel=\"noopener\">So You&#8217;ve Hit A Weight-Loss Plateau\u2014Now What?<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">For a lateral raise, for example, you\u2019re going to opt for a significantly lower weight (think five to 20 pounds) than for a back squat. \u201cBecause of the increments that most dumbbells increase in, when an individual wants to increase the weight they\u2019re using for a lateral raise, they have to go up a huge percentage,\u201d Harcoff says. To put that in perspective, jumping from a 15-pound to a 20-pound dumbbell increases the load on the muscles by a substantial 33 percent\u2014and the body may not be physically capable of handling that kind of increase.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For this reason, try implementing the progressive overload principle by upping volume whenever your current rep and set scheme get too easy, Harcoff suggests. In practice, this means continuing to use the load you can handle, but adding additional reps and sets so that the last few reps of each set are a struggle. If you usually do three sets of 10, for example, you might up that to three sets of 12 or jump to four sets of 10.\u00a0<\/span><\/p>\n<h2><strong>3. You\u2019ve Been Neglecting The Rear Deltoids\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534836\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">shoulder girdle<\/span><\/a><span style=\"font-weight: 400;\"> is made up of a series of muscles, including the supraspinatus, infraspinatus, teres minor, subscapularis, pectoralis major, pectoralis minor, the deltoids (anterior deltoid, lateral deltoid, and posterior deltoid), trapezius, and the serratus anterior. That\u2019s a lot of muscles, and failure to train <\/span><i><span style=\"font-weight: 400;\">all<\/span><\/i><span style=\"font-weight: 400;\"> of them can stagnate growth, says Harcoff.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe most common muscle for lifters to miss is the rear deltoid muscles,\u201d Harcoff says. Also known as the posterior deltoids, this muscle is located along the backside of the body just above your lats. These muscles contribute to a look of shoulder fullness, so if you ignore them, your size suffers, according to Seamus.\u201cA big rear deltoid helps give the shoulder cap a fuller look,\u201d he says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How do you hit your rear deltoids, exactly? Through a combination of compound pulling exercises, like dumbbell rows and pull-ups, as well as accessory exercises like side-lying external rotations and rear deltoid raises, says Harcoff.\u00a0<\/span><\/p>\n<h2><strong>4. You\u2019re Falling Short On Calories or Protein<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Loading the barbell is an essential ingredient in putting on shoulder mass, and so is loading your plate. \u201cIf building muscle is the goal, you need to be in a hyper-caloric state,\u201d says Harcoff. That means you consume more calories than you burn. If you don\u2019t consume enough fuel, your body can\u2019t recover as effectively or efficiently.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ideally, you\u2019ll tack on 300 to 500 more calories per day, according to the <\/span><a href=\"https:\/\/www.nfpt.com\/blog\/important-hypertrophy-protein-total-calories\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Federation of Personal Trainers<\/span><\/a><span style=\"font-weight: 400;\">. The body uses this surplus fuel to generate new muscle tissues, Sullivan explains.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-increase-protein-intake\/\" target=\"_blank\" rel=\"noopener\">9 Easy Ways To Increase Your Protein Intake<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Still, where those calories come from matters. \u201cTo put on muscle, you want to consume <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852756\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">about one gram of protein per pound of bodyweight<\/span><\/a><span style=\"font-weight: 400;\"> per day,\u201d says Harcoff. Why? Because protein-rich foods are made up of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/amino-acids\" target=\"_blank\" rel=\"noopener\">amino acids<\/a>, which the body uses to repair torn muscle fibers following digestion. To make sure you\u2019re hitting your daily calorie and protein needs, he recommends tracking your intake.\u00a0<\/span><\/p>\n<h2><strong>5. Your Recovery Game is Weak<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Going hard in the gym but slacking on sleep? \u201cExercisers need to remember that muscle isn&#8217;t built in the gym,\u201d says Harcoff. The gym is where you break down your muscle fibers, but your bed is where your muscles actually get bigger and stronger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cSleep is when the bulk of muscle recovery happens,\u201d echoes Sullivan. Indeed, research published in the <\/span><a href=\"https:\/\/erj.ersjournals.com\/content\/38\/4\/870\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">European Respiratory Journal<\/span><\/i><\/a><span style=\"font-weight: 400;\"> shows that your body secretes human growth hormone, the main hormone involved in muscle recovery, while you sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount of sleep you need depends on a variety of factors such as your personal body chemistry, how long and hard you\u2019re training, and how active the rest of your day is. Regardless, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5749041\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> shows that at least seven hours per night is a healthy starting point.\u00a0<\/span><\/p>\n<h2><strong>6. Training Too Much Or Not Enough<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">To grow and strengthen a muscle group as effectively and efficiently as possible, you need to apply the Goldilocks principle and find that training sweet spot, according to Sullivan. \u201cIf you want something to grow, focus on working in that area three times per week,\u201d he says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Train your shoulders more often than that and your muscle fibers won\u2019t have enough time to adequately repair between sessions, says strength coach Bill Daniels, C.S.C.S., C.P.T., owner of the online training platform <\/span><a href=\"http:\/\/www.beyondfitnessonline.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Beyond Fitness Online<\/span><\/a><span style=\"font-weight: 400;\">. Continue to train muscles that aren\u2019t recovered, and you continue to break down your muscle fibers. In extreme cases, this can lead to <\/span><a href=\"https:\/\/www.hss.edu\/article_overtraining.asp\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">overtraining syndrome<\/span><\/a><span style=\"font-weight: 400;\">, which is a condition marked by physical setbacks like injuries, prolonged muscle soreness, and stagnated progress, as well as emotional and mental side effects like irritability, inability to relax, and depression.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, if you train your shoulders just once or twice per week, you will still see <\/span><i><span style=\"font-weight: 400;\">some<\/span><\/i><span style=\"font-weight: 400;\"> progress\u2014but likely not at the speed you\u2019d like, says Sullivan. Start training shoulders on three nonconsecutive days of the week and you\u2019ll be on the fast track to building the mass you\u2019re after.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Building boulder shoulders is a common goal amongst gym rats. After all, thicker, more defined deltoids help you fill out your T-shirt sleeves, make your waist look proportionally smaller, and give you the specific \u201cupside down triangle\u201d look many bodybuilders are after.\u00a0 The benefits of building strong shoulders go beyond crafting a particular look, though.<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/why-shoulders-wont-grow\/\">Read More <span class=\"screen-reader-text\">6 Possible Reasons Why Your Shoulders Won&#8217;t Grow<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":30576,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[],"class_list":["post-30572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Possible Reasons Why Your Shoulders Won&#039;t Grow<\/title>\n<meta name=\"description\" content=\"Training for well-developed, full deltoids without much success? 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