And most men are destroying them without even realising it. The barbell press behind the neck. The machine press that locks you into one fixed path. Snatching the weight up without controlling the eccentric. Going too heavy and losing the ability to feel what you're actually supposed to be training. I've had shoulder issues. I know exactly what it costs to ignore the signals your body is sending you in that joint. And I'll tell you right now, no rep is worth a rotator cuff tear. Here's how I approach shoulder training. Dumbbells only. Thumbs on the outside, weight sitting on my hand like a shelf, not gripped tight. I position the dumbbell out slightly at an angle so I'm not locked in behind my head the way a barbell forces you to be. That alone takes the stress off the shoulder joint and lets me actually engage the muscle I'm trying to build. I start at 10 pounds. Walk my way up the rack. First set is 16 to 18 reps, just getting the blood in there, getting locked in, finding that zone. I don't lock out at the top. I control the weight on the way down just as hard as I push it on the way up. By the time I'm four sets in I've got a pump in my shoulders that proves heavier weight was never the point. Take care of your shoulders now. The men who respect this joint at 50 are the ones still training hard at 70. How are your shoulders holding up, and have you had to change your training around them? Drop it below. 👇

In the deload part of month 3 wich is the 4th week of month 3. The premier training that Keith built for us. I feel like this has taught me a bunch , coming from a non weightlifting background. The structure has been easy to follow and my progress is showing ! Y’all need to try it out. I haven’t heard anything from others that are following this process so please share your experience with us

Hello I just joined the group, I'm Jon from Ontario Canada. Ive been on and off lifting but im back at it again. Looking forward to meeting some new people and get some good tips and knowledge

I think it's hilarious that alan ritchson is posting videos about lifting lower weight and higher reps, and that's what Keith has been offer for ever. Guess alan found Keith's videos and took the advise.

Most men treating back day like a pulling contest. Yanking the weight down on lat pulldowns. Jerking the bar into their stomach on rows. Arms doing all the work while the back sits there doing nothing. Here's the issue. Your back is one of the hardest muscle groups to actually feel. It's behind you. You can't see it. And because you can't see it, most men never develop the mind-muscle connection to properly activate it. The fix is simple but it takes discipline to execute. Your hands are hooks. That's it. When you're pulling, whether it's a pulldown, a row, a cable pull, your hands are just hooks connecting you to the weight. The movement initiates from your elbows. Drive the elbows down and back. Lead with the elbow. Let the back do the pulling. The moment you start gripping and pulling with your hands, your biceps take over and your back shuts off. I see it time and time again. Lighten the weight. Slow the rep down. On every pull, pause at the contraction and actually squeeze. Hold it for a second. Feel what's working. If you can't feel your back contracting, the weight is too heavy and your form has already broken down. This is exactly why I use straps in my back training. They take the grip out of the equation so I can focus entirely on what I'm supposed to be training. Back is built through connection, not through load. Do you actually feel your back working during your sessions, or are your arms always taking over? Drop it below. 👇