Hypertrophy Guide | Rear & Side Delts | JTSstrength.com
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- Опубликовано: 30 июн 2024
- Hypertrophy Guide Hub: renaissanceperiodization.com/...
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Dr. Israetel would be a great kindergarten teacher. :D
You’re child comes back from class giving you workout advice and a Meal plan 😂😂
It's not a tumor
Or high school teacher
"I'm not gonna kindergarten teacher you and say you're special in your own way, nah you prolly look like shit you feel me? Like me." You're welcome source: Fixing Muscle Imbalances on Renaissance Periodization closer to the end of the video
Gentile gaint
"Give her what's coming" 😂😂
By far, this guy is my favorite fitness personality on the Tube; legitimately strong, scientifically based, and just genuinely human and funny.
GREAT series btw, Dr. Israetel. Your willingness to impart your wisdom is greatly appreciated.
scientifically BASED
And scetchy metaphors 😅
Delt hair hypertrophy guide please
Son It's called being a man.
LoL
@@nickwilliams4553 its called the side effect of steroids.
@@micro_aggressor let me get this right. You say all men are on steroids? OK then, all I needed to know about you.
@@nickwilliams4553 you cant even read. 😂
This guy’s hypertrophy guide has been a godsend and really gave me direction on how to program my workouts. Such a effortless way to program using this.
Yes the gains and results speak volumes on behalf of this.
I have his 5 day program but there's barely any arm work in mine, I have to edit it
First week
Upper, lower, upper, lower, upper
Second week
Lower, upper, lower, upper, lower and so forth
@@lukashillstrom1147 first day : rear delt
Second day : calves and forearms
Third day : reverse pec deck (side and rear delt day)
Fourth day : cardio day (so I can eat some more sushi)
Fifth day : long head of the tricep day
Sixth day : grip training and accesory work
Seventh day : rest
Repeat indefinitely while stuffing yourself full of sushi
@@Estebanmdp100 Everybody into bodybuilding is big on sushi! Why is that? I know its amazing but is there another reason? Its literally every bodybuilder I know.
@@cameron.on.canvas it's just delicious, it's hard af to over eat sushi so if you're cutting it's great
Give that old lady's what's comin 😂😂😂😂
bruhh I died
Give that lady a one way ticket to pain land
too funny
cumming
Scrolled down here just to make sure someone acknowledged that 😂
This guy grew on me, it's funny how I've moved away from the finger pointing bullshit and drama content creators to guys like Dr. Mike, vigorous Steve, and more educational content creators. These guys are all great ambassadors for the sport and keep it real. Great series Mike!
I suppose it depends why you go to the gym. Do you go there to socialize and look for friends? Sure, then watch some gym drama stories, it may go along. Do you go to the gy, for what the gym is good for? Then this is the man for you!
🎯 Key Takeaways for quick navigation:
01:17 📊 *Maintenance volume for rear delts is close to zero sets per week, as they are effectively targeted during pulling movements like pull-ups and rows.*
01:31 📉 *Maintenance volume for side delts is around six sets per week, and they benefit from compound or isolation exercises that focus on bringing the arm up.*
02:25 🏋️♂️ *Maximum recoverable volume (MRV) for side delts is approximately 26 sets per week, emphasizing their resistance to fatigue and ability to handle higher volumes.*
03:36 ⚠️ *Intensity for side and rear delts should be at least 8 reps per set, avoiding weights that are too heavy to maintain proper form and preventing endangering the shoulder joint.*
04:20 🔄 *Higher rep ranges (8 to 20 reps per set) work well for delt training, with side delts often benefiting from the relatively slower twitch muscle nature.*
06:40 🏋️♂️ *Mind-muscle connection is crucial for rear and side delt hypertrophy, emphasizing good technique, avoiding swinging, and ensuring a full range of motion.*
08:45 🔄 *Rear and side delts recover quickly, allowing for a higher training frequency, with the possibility of training them at least twice a week and even up to four times a week.*
09:41 🔄 *Periodization, ranging from 8 to 12 reps, followed by 10 to 16 reps, and metabolite techniques, helps structure training for rear and side delts, ensuring adequate recovery and adaptation.*
11:35 🔄 *Supersets, particularly combining isolation and compound movements, are effective for shoulder training, promoting metabolite accumulation and enhancing muscle growth.*
12:46 🔄 *A triple superset involving bent lateral raises, regular lateral raises, and dumbbell upright rows is suggested for a comprehensive delt workout, with periodic variations to avoid adaptation.*
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You’re knowledge is brilliant and you put it across very simply! Subbed!!
this is quite possibly the best advice Ive had for shoulder training.
Great video. Quick comment about 8:04 and the "half-rep" lateral raise. Your supraspinatus (a rotator cuff muscle) is responsible for initiating the lateral raise (i.e. shoulder abduction) up to 15 degrees, whereas your delts take it to 90 degrees. Past 90 degrees, your traps and your serratus anterior take over since this movement requires scapular rotation. TL;DR Mike is right but I wanted to explain why he was right. That movement won't do much for your delts.
AWESOME ADVICE. Mike never disappoints.
I've been waiting for this side and rear delts episode for months. So good to have it all in detail. Thanks Chad and Mike
Found your channel by watching your interview with Jeff Nippard. All I can say is wow. Great stuff. Evidence based knowledge. You are a credit to the youtube fitness community. I'm subscribed and super excited to watch your achive of videos. Thanks!
Where is his content?
On Renaissance periodization bro
found him watching coach greg myself lol
Well it was the most anticipated video dunno why you waited this much, thanks :)
talha I have been sucking it all my life , I don't mind , I just don't like people who think are entitled , if this is a misunderstanding I am sorry, if you are really a little ungrateful bitch then fuck you
Thank you for being one of the most educational strength trainers on the internet. Between yourself and AthleneX a trainer, whether they are seasoned or new can improve their skills. Thanks. Respectively. Grand Master Greg Fraser. We need more of you in self defense training.
THANK YOU SO MUCH Juggernaut Training Systems!!!
Earned a sub here. Great explanation of everything you covered. Thank you..
Your chill explanations mixed with your size is great.
This is very helpful. I have low back issues so i need to wear a belt for and standing or sitting dumbbell exercises despite my super strong core.
Lookin forward to your deadlift vids when that comes around as my back heals.
U are the best bodybuilding youtuber thanks for all the ifo. Im a big supporter 🙏
11:15 Give her what’s coming 😂 man that was hilarious
Best video on side delts I have come across!
Man!!! Fantastic vídeo!!! A real masterclass on shoulders trainning
Wow, very thorough and knowledgable, I got a lot of value from this
Absolutely killin' it, guys. Keep doin' the lords work
2022 still revisiting, still learning. Blessings
So so helpful! Thanks Doc Isratel!
This dude is even more jacked now. I love Dr. mike. His training principles have added serious size to my physique.
You just rocked my shoukder training! wow!!
Exactly what I needed today!
I like the way you explain this stuff 💯💪🏾🙏🏾
That intro gets me PUMPED!
Great video absolute genuine guy
Super video wih lots ofvital points and information. Those two delt areas are often troublesome for many to get progress with. Should not be neclected but more so trained often and with pretty large volumes, larger than most use. I can do 35+ sets of side lateral raises per week and still recover since I've done them for years, but the intensity techniques do help a lot.
I really like this guy. Great content. Thank you.
A great presentation. Hilariously funny too. Thanks for the pragmatic approach and the smiles. Look out for the old ladies! Change = delta. Thanks:)
Thank you for advice! Very good information
wow , really good video. really informative and he gives real advice that makes sense !good shit
One of the best delt trainig vids I've seen yet.Had no idea the side delts could recover so well.Great info.
thanks!!! a lot of help i got, good information, envy about your pec
Subbed! Glad I checked this out!
brilliant video thanks doc
Great vid
Dude legit looks like the love child of juggernaut and wolverine... Still my favorite fitness Channel lol thanks Dr Mike you are a champion
Awesome video!!!
Yes!!!!!! Finally!!!!! Thank you!!!!!!
Amazing content thank you so much.
i love your voice and the way you talk, SUBBBBBBBBED
I'm on Candito's 6 Week Program and now I'm gonna try to use Upright Rows as an Optional Exercise for Bench days instead of Dumbbell Lateral Raises.
11:28 LMAO
DEEP INSIDE
NO MERCY
FrostKaiser sweep the leg
Amazing, Dr Mike Rules!!
Great vid!!
10:41 that is some admirable gym etiquette Dr. Mike
Great explanation. Thanks
Amazing video... I just discovery that low weight with more volume works very good for delts... Im focusing on time under tension... Trying to not release the weights tension.
Great video. Thanks.
this is GOLD content :)
Thanks for the advice Mike. Mrs Johnson stood no chance for that 5 lb dumbbell.
great guide
finding old mike videos is a beauty discovery
"Shoulder should really be written off Bodybuilding" - Bless ya Mike!
Sick information!
"You don't wan't to be fightin' that old lady with the two and a half, and maybe you know.. Then hey. Give her what's comin'." Best line in this video.
Calves and abs please!!! :) I love these videos; keep up the good work.
You got a subscriber here, very impressed!
Welcome aboard!
Site injecting into side delts works very well. I put my TRT injections into my side delts rather than glutes and have seen visible results.
I love these videos
Snatch grip (klokov) presses are by far the best lift to build side delts and build the rear delts and traps really well too.
Very good advice.
Haha! “Fight the old lady for 2.5’s 👊🏼 give her what’s coming.” Great information. Keep up the great videos!
Wow this video is amazing, full of important information
You the man dr mike
Thank you!
I learned so much in 13 mins
"Overkill is underrated" is a great philosophy for delts.
You motivate me to bulk
This was the video I was most waiting for... And all I could think through it was how ridiculous your chest is looking in that clip
I wish I cared about side and rear delts when I first began training.Great video!
I really enjoy training them
kettlebell facepull is a fun variation. pull outward on the handle as it comes up.
Great informative info for my lacking shoulders that i havent been doing lol
Good stuff ty!
Freaking finally! Good shit rp
Amazing information
YEEESS! THANK YOU!!
Give her what’s coming 😂😂
You are the man Dr
Now we need calves
Jabo Art tell that to Omar.
Yes!!! CALVES!!!
Yes agreed.
Yes please!
I really like the way he talks
"Give her what's coming". 😂😂😂😂😂. Dr.Mike is king 💯
I have always struggled with shoulders but ive been using this method for 4weeks now and im very happy with the results. Go light and focus on the contraction and volume, volume VOLUME! I do them 4x a week, 6 sets on side and 6 on rear...16reps. Plenty of drop sets. This is my new favourite channel and this guy talks so much sense. I hope you read this, thanks man. 👍
@@kimjongun2536 thats right...i wasnt sure if he meant the MRV was for each head or combined but 24 a week for each head is working great for me since i realised my shoulders respond like a fast twitch muscle...calves and forearm etc. Dont concern myself with front delts either.
Much better than low volume with heavy weights. Infact shoulders were always my bodypart that struggled the most. Very strict form with high volume and low weight have turned them around. Personally i now think heavy shoulder presses rely on other muscle groups too much...delts are small muscles and for me isolation aswell as the very high volume is the way forward...possibly not for everyone. My biceps, traps and triceps always overpowered my physique but for the first time my shoulders are starting to get alot fuller. Hopefully soon i will have shoulders i always wanted.
My results still continue to impress me although i did give myself some kind of over use injury last month. It makes sense to me why this is working...calves for example take alot to be completley fatigued because they are used so much in day to day stuff, walking and even just standing. So in the gym its like they need more volume to respond. Unlike lats or chest which i find for me personally need lower volume but heavy work to respond, lats arent really used in most daily activities. It was a bit of a realisation for me that delts are used so much day to day, everytime your arm moves your shoulder is working in some way, so just like calves they need high volume. I always thought heavy shoulder presses would add mass but it never worked great for me. I dunno i could be talking complete crap, im not a professional trainer or anything but this makes some sense to me. Either way its clearly working for both of us. I hit the gym really hard a few months ago...too much too soon after a long time off, but yeah im still going to use this method now my body has adjusted to training again.
Donald Pump they actually respond to such high volume because they are typically made up of more slower twitch fibers and are hard to expose to damage via mechanical tension. 24 sets a week per head is pretty high volume. Try starting at the lower end of your MAV say 12-16 sets and work up to 24 or even higher before deloading. Will help avoid those over use issues
Very interesting series Mike. Really enjoying the content. Do you base this on any specific scientific research or is a summary of your years of experience in this area?
Performance Fitness I've listened to dozens of his podcast, he says he bases the volume landmarks on current literature, his clients and himself. The same applies to the periodisation and frequencies.
Dr Mike is an evidence based practitioner so, of course, he bases his recommendations on current research.
But, the skill is in knowing how to put that evidence together and present it in practical terms like this.
Note where he mentions individual differences. That's where Personal experimentation comes into it.
Israetel doesn't follow current research. BOTTON 2013 showed that reverse pec deck with neutral hand position activated the rear delt more than any other exercise they tested. SCHOENFELD 2013 showed that the neutral hand position on the reverse pec deck surprisingly activated the rear delt more than the pronated. FRANKE 2015 showed that reverse pec deck with neutral hand position activated the rear delt more than pronated machine rows and pronated lean back lat pulldown.
Who cares about the literature. His shit works
But to what degree did the reverse pec dec activate the lateral delts, traps, etc?
The beauty of the upright row and facepull are that they are open kinetic chain, compound exercises with multiple variants to choose from.
Great info! How many scoops of pre workout do you take before you film videos?
Thank you MSUCLECHRIST
Give that old lady what's coming!! Bro your funny as shit. Your the shit dude!! Thanks for all the content!! Best person on youtube!!
i found out doing side raises with your chest on a bench with slight decline, really eliminates the front delt activation.
Great info
Thanks for watching
When you say up to 26 sets per week, do you mean 13 sets for side and 13 sets for rear?
Or do you mean 26 sets for side and 26 sets for rear?
He means each but some of the movements have crossover like if you did 3 sets of upright rows it would count as 3 sets for both since theyre both pretty active but lateral raises would just be side delts not rear
brush that shoulder hair up with a comb to maximize those rear delts #whateverittakes
One routine that blew up my shoulders was doing 40 pound partials for 30 reps, dropping that and doing 17.5-20 pound lateral raises for another 10-15 and then finishing off with 5 pound lateral raises but only in the shortened position
Could you PLEASE do one of these types on videos on the UPPER chest ONLY? Your upper chest is jacked, and I want to know how you got that. Some people say it's just genetics of the insertions. Others suggest inclined press or inclined flyes. I can certainly confirm for myself that none of those exercises have worked to develop my upper chest.
I find lateral raises to be goated, they are humbling and if done properly they can fry your side delts, I just do 3 sets of them at the start of the mesocycle and end up with 5 at the end, delts have been growing like a charm with DBs that can be considered light.
Do you wanna be fighting that old lady with the 2.5's? Maybe. Then yo hey give her what's coming!
LMAO! Mike your videos are amazing. I sincerely find so much useful information from you. Keep up the good work man!