Uploaded December 2024 | Updated September 2026, 14 hours ago
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- youtube.com/watch?v=tdzCp-hkeiQ
Lagging Body Parts (Vault Course)- 3dmjvault.com/courses/lagging-body-parts
The Vault Quick Start Guide (Vault Course)- 3dmjvault.com/courses/quick-start-guide
Pro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-study
The Recovery Diet (Vault Course)- 3dmjvault.com/courses/the-recovery-diet
Sustainable Fat Loss (Vault Course)- 3dmjvault.com/courses/sustainable-fat-loss
Blood Flow Restriction Training (Vault Course)- 3dmjvault.com/courses/BFR
Monthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/mass
Nick’s Website- strengthtogetheronline.com
Nick’s Instagram- @nicklicameli
Nick’s YouTube Channel- youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING: 3dmusclejourney.com/coaching
**3DMJ VIDEO COURSES: 3dmjvault.com
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**3DMJ SOCIAL MEDIA:
Instagram: instagram.com/team3dmj
Twitter: twitter.com/3dmusclejourney
TikTok: tiktok.com/@team3dmj
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- youtube.com/watch?v=tdzCp-hkeiQ
Lagging Body Parts (Vault Course)- 3dmjvault.com/courses/lagging-body-parts
The Vault Quick Start Guide (Vault Course)- 3dmjvault.com/courses/quick-start-guide
Pro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-study
The Recovery Diet (Vault Course)- 3dmjvault.com/courses/the-recovery-diet
Sustainable Fat Loss (Vault Course)- 3dmjvault.com/courses/sustainable-fat-loss
Blood Flow Restriction Training (Vault Course)- 3dmjvault.com/courses/BFR
Monthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/mass
Nick’s Website- strengthtogetheronline.com
Nick’s Instagram- @nicklicameli
Nick’s YouTube Channel- youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING: 3dmusclejourney.com/coaching
**3DMJ VIDEO COURSES: 3dmjvault.com
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**3DMJ SOCIAL MEDIA:
Instagram: instagram.com/team3dmj
Twitter: twitter.com/3dmusclejourney
TikTok: tiktok.com/@team3dmj
