There isn’t necessarily a best rep range, for someone it might be 12-15 because they have more slow twitch muscle or for someone it might be 8-10 for people with more fast twitch muscle fibers
By far the best detailed description and well explained exercises I have come upon. Thank you for doing it for beginners throughout. Absolutely worth following.
It's funny really, I used to have a terrible habit of 'leaning backwards' when pressing overhead. It really limited my poundages. Then one day a very grizzled old boy who had been working out his entire life just sat and watched me, laughing the whole time. After I'd finished my usual 'ugly' set he told me to come and sit down. He told me if I wanted to see what I was doing wrong all I had to do was watch two other people. One had the same problem as me, the other didn't. It was the first time I ever noticed it and ever since I've noticed EVERY SINGLE PERSON that has the 'lean backwards' problem does the exact same thing. They look at the damned bar! As they are pressing, their eyes follow the bar. The guys that don't lean back stare straight ahead the whole time! Instant correction after doing it wrong for 10 years and never working out what the problem was, I thought I just had weak shoulders! As soon as I stopped looking at the damned bar as it went up, I stopped leaning backwards and my poundages grew quickly - as did my shoulders!
I appreciate your videos, everything you say is correct and then you throw in some common mistakes wisdom that I know is true cause I’ve made them all and now know .
On the side delts, try leaning the opposite way. Incline the bench slightly down from a 90° angle. Lay on your side and lift. Your delts will no rest to speak of in ANY position throughout the range of motion.
For lateral raises : leaning in the opposite direction does not increase the difficulty at the bottom. It increases diff. at the top. You would have to lean to the other side.
This is a really good breakdown of lifting tips. I've been lifting consistently for 4 years straight now, only a few hiatuses following non-related surgeries and family emergencies. Despite that, I have been able to get back into it, meaning I never went more than a month without lifting in between. Did lose mass in certain areas on my hiatuses. Recently, the ones i've been focusing on getting back into great shape are my shoulders and legs, and have been consistently hitting 6 days a week for the past 5 months pretty injury free. Sleep helps out so much. Guess you can say i'm in the advanced category. Although I'm pretty lacking in bench and other great strength markers lol, not the biggest or strongest guy just love the grind and stimulation working out provides for my mind following PTSD. Stumbled into this video just now and found it clear, concise and very easy to follow. Great way to present facts without being boring, you're awesome dude!
You are the best, all these moves are so true to help your muscle grow. I accidently discovered the dumbbell lateral raise and it changed my Physique a lot!
thank you so much for that explanation regarding the resting period of the shoulders and not driving them to failure. I've been training my shoulders really hard because, as a boxer, you use them as shields for your chin a lot. You want them big and you want them hard as steel. However, I'll go to my boxing sessions without properly resting my shoulders, and then I won't be able to punch as hard because they are hurting. I really needed to hear this. Thanks.
Thank you this was very good info for a beginner like myself. I have just tried the rear delt with only 5lb dumbells and now understand what you were explaining. I totally felt the rear delt even with such light weights
You are a great teacher really clear and easy to listen to Looked for part 2 and 3 couldn’t find it Did you actually make a part 2 and 3 ? If so please help me find it
I'm trying to build good shoulders since a long time but couldn't.. I feel this will help.. The biggest problem i had while training shoulders was that traps take over making shoulders even more narrow.. Thanks you covered this topic
thank you so much for this video! this video really suit my fullbody workout regime and I started as intermediate since lately ive been in a yo-yo training which is sometimes i can get thru the week with 3 days of wo and sometimes not.
Can’t believe I just found this channel. Is there anything you recommend other than the barbell overhead for someone working out at home with dumbbells. I know I’m limited, but hopeful.
Some underappreciated shoulder builders: -BTN press (really forces perfect form and engages lateral and rear heads of delts on every rep, I've seen more results using 95lb on these than repping 150+lb on regular military press) -Muscle snatch -Snatch-grip upright row -Snatch-grip high pull -High incline bench press
Should these exercises be done 3 sets of presses 3 sets of raises and then 3 sets of flys Or 1 set of each done 1 after the other Like a circuit done 3 times...?
The shoulders are what ties the entire front side of your upper body togheter. They will make your arms look way better while also making your chest look better as well.
The difference between fly back or out is so minimal! Hard to understand for most people. Is there a more simple way to explain it? Is scaption with pinky out a good substitute?
I have 8 lb dumbbell’s. It gives me a muscular look, real quick. Therefore, I only do a few reps and sets. I do not want to increase them (sets and reps). But I have to. Those are the only heavy-ish dumbbell’s I own. And then, there is also light dumbbell’s. I do not use those, at all. Whenever I can purchase more dumbbell’s, I will.
I am advanced. Not because I have been continuing exercising. But because I am strong. Naturally. Just as I start working out, I can get result’s quickly. As if starting to body-build. I mean, if I start focusing on strength. This is…rare. I won’t be believed by beginner’s. Thing’s that I mention happen or works for me, might not for everyone else. By the way, I am not promoting the eyebrow threading, called “Rare.”
GQ7 u could lay down on a incline bench and create the opposite angle . This would also change the strength curve . Leaning the opposite way would make the movement even harder at the bottom but even easier at the top now.
I tore my rotator cuff and laburnum this past December and trying to rebuild strength in my shoulder to be able to support the torn tendons/ligaments. Would you prescribe these exercises to do so? (I have been doing PT for two months and have been lifting constantly for 2 months since my injury)
Great vid - any difference if i hit lateral delt with cable machine and rear delt with reverse pec deck? And what’s ur opinion on smith machine for shoulder press? Cheers!
Question: When going for the prescribed 2 sets, do you recommend circuit style, as in exercise 1, exercise 2, exercise 3, then repeat? Or exercise 1, 2 sets, then exercise 2, 2 sets, etc.?
Barbell is harder to do without rocking body as you get heavier. Dummbells with alternating reps, one hand going up while other goes down, crossing patha in front of your face or neck, both reaching top and bottom at same time, keeps your body bslamced, prevents swaying and really let's you focus on the use of the delts directly. Just go light and do them strict. I love making my final set fail around 8-9, then immediately running the rack down the next four weights, each to failure. Absolutely blasts the delts
Does it matter the hand position on the rear delts flys? You used palms facing each other, but is it better or worse to have the thumbs facing each other?
I need some advice…I have really broad shoulders for a girl and large chest…will working them out and defining my shoulders and chest help make me look thinner and less boxy? I would love to have strong shoulders and back so I look better in low cut or sleeveless tops but at the same time, I am kinda insecure about being broad shouldered for a girl anyways and don’t know if working out my shoulders will give me the opposite result of what I’m wanting.
3 exercises Strict / Lateral delt/ Rear delt - 2 sets - 8 to 10 reps. FREQ over week - Mon Wed Fri
Are the 10 reps here on both sets taken one to two sets before failure or?
On your suggestion here that is.
Meh, good luck growing lateral and posterior delts in the 8-10 rep range. The rep range is 12-20 reps. 2 sets? Also good luck try 8-10 sets.
@@MFK1981 did you watch the video dweebie
There isn’t necessarily a best rep range, for someone it might be 12-15 because they have more slow twitch muscle or for someone it might be 8-10 for people with more fast twitch muscle fibers
By far the best detailed description and well explained exercises I have come upon. Thank you for doing it for beginners throughout. Absolutely worth following.
It's funny really, I used to have a terrible habit of 'leaning backwards' when pressing overhead. It really limited my poundages. Then one day a very grizzled old boy who had been working out his entire life just sat and watched me, laughing the whole time. After I'd finished my usual 'ugly' set he told me to come and sit down. He told me if I wanted to see what I was doing wrong all I had to do was watch two other people. One had the same problem as me, the other didn't. It was the first time I ever noticed it and ever since I've noticed EVERY SINGLE PERSON that has the 'lean backwards' problem does the exact same thing.
They look at the damned bar! As they are pressing, their eyes follow the bar. The guys that don't lean back stare straight ahead the whole time! Instant correction after doing it wrong for 10 years and never working out what the problem was, I thought I just had weak shoulders! As soon as I stopped looking at the damned bar as it went up, I stopped leaning backwards and my poundages grew quickly - as did my shoulders!
thanks for the tip it works
Information absorbed
@@franciscobocanegra5827 … Watch this video on the overhead press by Brian Alsrhue: ruclips.net/video/NGkLOEEJVME/видео.html
Great advice! 😊 thanks
I appreciate your videos, everything you say is correct and then you throw in some common mistakes wisdom that I know is true cause I’ve made them all and now know .
The stuff you care about starts at 5:08
Thank you
@@TheDebilu
No Problem
You should care about the start too if you really want to understand your problem
Hahaha
1.Overhead press(squeeze glutes)
2.Lateral raises with a lean
3. Reverse Fly with stable head and fly out not back
On the side delts, try leaning the opposite way. Incline the bench slightly down from a 90° angle. Lay on your side and lift. Your delts will no rest to speak of in ANY position throughout the range of motion.
For lateral raises : leaning in the opposite direction does not increase the difficulty at the bottom. It increases diff. at the top. You would have to lean to the other side.
gravity still helps you keep that stress at the bottom of the excerise tho, whereas without leaning you relax in that bit
@@davryyy cables are the best for getting tension through all the movement,for me anyway 👍🏻
This is a really good breakdown of lifting tips. I've been lifting consistently for 4 years straight now, only a few hiatuses following non-related surgeries and family emergencies. Despite that, I have been able to get back into it, meaning I never went more than a month without lifting in between. Did lose mass in certain areas on my hiatuses. Recently, the ones i've been focusing on getting back into great shape are my shoulders and legs, and have been consistently hitting 6 days a week for the past 5 months pretty injury free. Sleep helps out so much. Guess you can say i'm in the advanced category. Although I'm pretty lacking in bench and other great strength markers lol, not the biggest or strongest guy just love the grind and stimulation working out provides for my mind following PTSD. Stumbled into this video just now and found it clear, concise and very easy to follow. Great way to present facts without being boring, you're awesome dude!
You are the best, all these moves are so true to help your muscle grow. I accidently discovered the dumbbell lateral raise and it changed my Physique a lot!
thank you so much for that explanation regarding the resting period of the shoulders and not driving them to failure. I've been training my shoulders really hard because, as a boxer, you use them as shields for your chin a lot. You want them big and you want them hard as steel. However, I'll go to my boxing sessions without properly resting my shoulders, and then I won't be able to punch as hard because they are hurting. I really needed to hear this. Thanks.
Very well explained many things that I've been ignoring for decades I'll start these exercises and I will let you know how I progress
You are an excellent trainer. One of the best I've come across.
Thank you this was very good info for a beginner like myself. I have just tried the rear delt with only 5lb dumbells and now understand what you were explaining. I totally felt the rear delt even with such light weights
Yo Adam, "Guys's" is not a word bro
Always like guys who put out videos where every sentence doesn't contain an f bomb. Excellent, informative video.
Amen brother. Shoulders are critical to the whole frame and completing the physique.
As a beginner these videos have been so helpful with my technique. Thank u so much!
Damn good advice! I was skeptical of this being just another bait video, but I am totally impressed this makes sense! Loved it
Excellent video. Very explicit and helpful
Yea, my rear delts are severely lacking as well, thanks for the tips!
You just fixed my reverse flys. I had a tendency to squeeze the shoulder blades together,
check out Seth Feroce's vids...….
Awesome video. I’ve always like this channel. Very helpful.
At Great tips, Adam...you know what you are talking about. And your shoulders demonstrate that .
I’m gonna try this for 90 days, every 3 weeks increasing by 1 set and will measure every 3 weeks.
Day 1 rear delts and front delts felt pretty good
Just started following! Got my interest! Like the presentation!
You are a great teacher really clear and easy to listen to
Looked for part 2 and 3 couldn’t find it
Did you actually make a part 2 and 3 ? If so please help me find it
ruclips.net/video/dtG5MwvHvjs/видео.html
You rulr my brother.. i truly thank my lucky stars I found this channel
Syd Acid have you listened to the podcast ? You can download free and search topics on the app: “Mind Pump Media” .
I'm trying to build good shoulders since a long time but couldn't.. I feel this will help.. The biggest problem i had while training shoulders was that traps take over making shoulders even more narrow.. Thanks you covered this topic
thank you so much for this video! this video really suit my fullbody workout regime and I started as intermediate since lately ive been in a yo-yo training which is sometimes i can get thru the week with 3 days of wo and sometimes not.
Hi Great video, as usual! how can U find the two additional follow on videos to this please?
Brilliant vid mate, very simple & easy to follow. I'm on way to gym to do it now.
Great Video Adam! I look forward to adding these to my next workout! Pete
Peter Bianchine Get after it buddy!
Thanks for the good video Adam. And thanks for not pulling out a skeleton to show us three minutes of anatomy.
This video aged so well with the growth of the channel
Thanks man for sharing. Did a great job in explaining out clearly. Will definitely apply this in my workout regimen.
These videos keep getting better and better! Thank you mind pump!
Can’t believe I just found this channel. Is there anything you recommend other than the barbell overhead for someone working out at home with dumbbells. I know I’m limited, but hopeful.
Thanks for this Adam!! So grateful to have found Mind Pump!
thank you. you explain very clearly and it is easy to understand .... appreciate that you share your experiences🙏🏻🤜🤛
Love and regards from India. ✌️🍻 Great content.
Best explanation about rear delts ever! 👍👍
why thank you for such a kind hearted compliment - very rare these days on the youtubes
Great video, OHP is the shit, nobody does it in my gym !
I really like this program
Very well explained. Correct advice.
You guys deserve way more subs
spread the wordddd
I did the beginners circuit with low amount of weight and it was decent workout!
Some underappreciated shoulder builders:
-BTN press (really forces perfect form and engages lateral and rear heads of delts on every rep, I've seen more results using 95lb on these than repping 150+lb on regular military press)
-Muscle snatch
-Snatch-grip upright row
-Snatch-grip high pull
-High incline bench press
BTN press?
@@Garlicfriedshrimp Behind the neck
Amazing vid. Thanks for going through the steps.
Sharon Schubert That’s our goal!
This guy is genius. Slowly explains each movement and why.. i recently just found out about this channel. Glad I did! 🙌❤️
Again! You rock! Learning a lot! Appreciate the knowledge 👍!
Great video. Do you have any minimalist training plan for us working dads looking to somehow grow on a time budget?
This is great! Thank you but where can I find parts 2 and 3 of the series? 🙏
Great stuff 👍🏾
Thanks!
I’m gonna try this for 90 days, every 3 weeks increasing by 1 set and will measure every 3 weeks.
fantastic video... very much eager to see videos on chest and abdomen
You're awesome brother...Awesome explanations, Awesome broken views of the exercise, not boring...keep rockn bro!
Great video, definetely gonna try it. Thanks for the content!
Should these exercises be done 3 sets of presses 3 sets of raises and then 3 sets of flys Or 1 set of each done 1 after the other Like a circuit done 3 times...?
I think its 3 sets per exercise
Really great channel, good info!
These guys literally saving lives and they don't even know it!!!
Great video! Thank you
Thanks for the tips!
The shoulders are what ties the entire front side of your upper body togheter. They will make your arms look way better while also making your chest look better as well.
Facts!
Thank. Great education. How about front lateral raises ?
You realize you just said front side raise, right??
The difference between fly back or out is so minimal! Hard to understand for most people. Is there a more simple way to explain it? Is scaption with pinky out a good substitute?
I have 8 lb dumbbell’s. It gives me a muscular look, real quick. Therefore, I only do a few reps and sets. I do not want to increase them (sets and reps). But I have to. Those are the only heavy-ish dumbbell’s I own. And then, there is also light dumbbell’s. I do not use those, at all. Whenever I can purchase more dumbbell’s, I will.
I am advanced. Not because I have been continuing exercising. But because I am strong. Naturally. Just as I start working out, I can get result’s quickly. As if starting to body-build. I mean, if I start focusing on strength. This is…rare. I won’t be believed by beginner’s. Thing’s that I mention happen or works for me, might not for everyone else. By the way, I am not promoting the eyebrow threading, called “Rare.”
On the lateral raise, how about leaning the other way? It seems that will increase the range even more
GQ7 u could lay down on a incline bench and create the opposite angle . This would also change the strength curve . Leaning the opposite way would make the movement even harder at the bottom but even easier at the top now.
Mind Pump TV good to know. I got to try both
GQ7 That's what I was thinking. He's leaning the wrong way.
Great video, thank you Adam
the flying out not back tip is really good I never though about that with rear delts
No, its bad for the tendons in the shoulder. The scap naturally wants to move back to make room for the tendons.
@@johanhansson4574 So if you prefer to move elbows back closer to the torso, how much closer would you pull back?
Johan Hansson trrtytyr
Johan Hansson hey, this is interesting, do you have a source?
Snir Saar hes right about flying back and not out. Its safer for the shoulder tendon
Good video dude perfectly explained thanks.
@6:00 - Why in the world would you have the barbell in the starting position at knee height when doing an overhead press?
Huge fan of the entire series... When you guys say RUclips is Troll-ville, You couldn't have pinned it better. I'm dead at all these comments XD
Hell yeah. I appreciate the workout written out. Cheers.
incredible tutorial ,i have retrained my workout because you are than man ,tnx
I tore my rotator cuff and laburnum this past December and trying to rebuild strength in my shoulder to be able to support the torn tendons/ligaments. Would you prescribe these exercises to do so? (I have been doing PT for two months and have been lifting constantly for 2 months since my injury)
thank you so much for the work out .
Great vid - any difference if i hit lateral delt with cable machine and rear delt with reverse pec deck? And what’s ur opinion on smith machine for shoulder press? Cheers!
Question: When going for the prescribed 2 sets, do you recommend circuit style, as in exercise 1, exercise 2, exercise 3, then repeat? Or exercise 1, 2 sets, then exercise 2, 2 sets, etc.?
i would recommend you doing the 1st exercise, do the 2 set, then switch to the next exercise...
So helpful man!
Quality content!!
To all the beginners watch your back please
Simple solid info..spot on
Your right about everything you said thanks.
Helpful, thanks brother
How many days a week? Every alternate days?
Another question is, which one is more effective, Dumbbell front raise or Barbell front raise?
Barbell is harder to do without rocking body as you get heavier. Dummbells with alternating reps, one hand going up while other goes down, crossing patha in front of your face or neck, both reaching top and bottom at same time, keeps your body bslamced, prevents swaying and really let's you focus on the use of the delts directly. Just go light and do them strict. I love making my final set fail around 8-9, then immediately running the rack down the next four weights, each to failure. Absolutely blasts the delts
Bro, what’s your best part? I mean they kinda show because your chest is so small, no neck, wrinkle biceps? Results have diminished
Ok so, if we do this 3x a week , do we do this on top of our current routine ? I’m doing 3x a week full body
Does it matter the hand position on the rear delts flys? You used palms facing each other, but is it better or worse to have the thumbs facing each other?
I need some advice…I have really broad shoulders for a girl and large chest…will working them out and defining my shoulders and chest help make me look thinner and less boxy? I would love to have strong shoulders and back so I look better in low cut or sleeveless tops but at the same time, I am kinda insecure about being broad shouldered for a girl anyways and don’t know if working out my shoulders will give me the opposite result of what I’m wanting.
Great stuff
Thanks for doing this man
I like this guy
Thank you sir..
Like thus guy . According to this video I'm adavanced
why phase out a sequence of exercises if i'm consistently adding weight to the lift? wouldn't that counteract the body's tendency to adapt?
Can this method of frequency be used for other body parts?
Hey, I am new to this channel...
You guys put quality videos 👌 keep it up!
Karan Maheshwari have you listened to the podcast yet ?
thank you these helped a lot!
DB laterals are #1
Great video, great advice
The rear dealt is best as a single arm with one resting on the bench.
Can someone please tell if this is true that if you kind of try to bend the bar outwards you'll really activate your shoulders?