[Iivo Rahikainen]

Standing Military Presses. Front Raises with cable/ dumbells. Weight dips. You can always just use variations of the same exercises with different machines, bars/ dumbells. You can also create intensity by adding in rest pause sets/ cluster sets etc.

Alright, thanks! I got caught up on the detail when Jordan mentioned that every fb workout should be different, but in practice, i can achieve that same variety by doing, for example, different overhead presses?

[Iivo Rahikainen]

Thank you, Oscar. The crucifix lateral raise is completely new to me; I’ll definitely give it a try.

[Iivo Rahikainen]

I’m not surprised your confused , it defo is confusing now , but here is something super super important , all training works. When you use your eyes ( do this a lot ) , you will see that everyone grows off all sorts of training . I promise you now , the moment you get a plan , if you start going , this doesn’t look optimal , based on something someone else with no muscle said , your fucked , your literally fucked and you will stay small , like all the other dudes talking about optimal , they never change.

You get a plan , and you get to work , and all you focus on is the hard work . It takes a decade of training before you even start understand what optimal is , and once you do,

You then never talk about it . You will never hear any of us say, that’s not optimal or we are trying to be more optimal. We do the work and we may tweak things based on the results we get

Like I said I can spot a mile off when someone has no muscle just how they talk . Don’t be that person , do the work , stop listening to small people

Thank you! That really helped.

[Iivo Rahikainen]

That’s true. I’ve been going to the gym for about a year. I base everything on what I’ve heard and read. Six sets per week sounded like too little because many sources suggest that eight sets per week is the minimum for hypertrophy. But I do know that as a beginner, 1-5 sets per week is enough. I’m just very confused.

[Iivo Rahikainen]

Listen to your coach

And grow those shoulders

I also got 6 sets of shoulders all included per week, they grow

More is not better

Thanks Allison!

[Iivo Rahikainen]

What doesn’t sound optimal ?

doing only 6 sets for shoulders per week

[Iivo Rahikainen]

These are my push day exercises. What should i change to optimize shoulder growth