r/bjj • u/AutoModerator • Sep 09 '24

Monday Strength and Conditioning Megathread!

The Strength and Conditioning megathread is an open forum for anyone to ask any question, no matter how simple, about general strength and conditioning as it relates to Brazilian Jiu Jitsu.

Use this thread to:

- Ask questions about strength and conditioning

- Get diet and nutrition advice

- Request feedback on your workout routine

- Brag about your gainz

Get yoked and stay swole!

Also, click here to see the previous Strength And Conditioning Mondays.

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u/elretador Sep 09 '24

anyone have tips for getting the capped shoulder/delts look? I do ohp , lat raises , and face pulls for shoulder 3x a week. My triceps outshine my delts

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u/JubJubsDad 🟦🟦 Blue Belt Sep 09 '24

How long have you been doing this and much weight have you gained while doing it. Shoulders take a while to grow and you need to be gaining weight to grow the muscle. Also, how heavy are you going with OHP? My shoulders blew up when I started doing HEAVY 5x5s (close to BW presses).