explode your chest gains with this cue!
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- Опубликовано: 18 сен 2023
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Yep, this is how I blew out my rotator
Sounds about right. I'd think it's important to do this in at least the 6+ rep range, and not do this close to failure.
Ya have to be careful with this "full ROM" thing. Ofc people should aim for a great range but most don't have the flexibility to go to the max
Then stop ego lifting lol
Natural selection at work
@@himesh2006 dont need to ego lift to blow out a rotator cuff
If you going to try this. Use medium/light weights.
This stretch ia dangerous with heavy weights
Yep. I also think it’s good advice generally to feel your way into a movement with some warm up sets and then select the weight intuitively.
Thus why he told you to use less weight. If ppl are still stupid enough to go heavy they deserve to get hurt.
This is why the bros are hating in the comments. They have no conception of a world where they use a weight that they can control through a range of motion. If you’re a gym bro who’s been lifting with limited ROM for years, your tendons aren’t capable of handling any kind of weight whatsoever. This is why Mike can body this ROM no problem because he only lifts like this
@@whydidyoutubeaddthis🍆-ery is unnecessary.
If someone’s wildly reckless and completely throws caution to the wind, MAYBE they deserve injury.
By your standard, we’re all f’ed.
Don't try it at all.
Need to put this here for anyone:
Trained all my clients with rotator issues, with this full ROM technique that RP uses. We used stability drills like in SquatUniversity's channel. this did the opposite of 'injure' or 'blew' and SAVED their rotators and shoulders. more healthier shoulders than ever. takes time to drill stability and mobility, but they all got it. every single client.
I don't get how people don't understand this simple concept. Obviously your rotators are going to be weak if you don't train them, all the more reason to train them.
Thank you. So many comments just repeat this nonsense when nothing like that has any merit.
Sure if you don't notice your form declining while going down because you try to go beyond the point where you are actually most stretched or if you don't warm up properly that can be problematic but not going into a deep stretch is also a potential risk because then your muscles aren't ever challenged in such a position which can make injuries more likely if you for example fall and try to grab something and suddenly your joint is in an angle you never train and boom
I haven't had a single rotator cuff or other shoulder issue since I started doing dumbbell bench with a big controlled stretch a few years ago.
finally. most of the advice in this comment section is: have weak rotator cuffs? just stop using them! awesome!
to which drill are you referring to? Could you please drop a link? I’m having problems with left shoulder for years and it keeps coming back from time to time…
My shoulders and rotator cuff don't even feel this when I execute proper form. It's all chest. Insane! What helped me was really retracting and lowering my scapular plane and arching my lower back. My chest was much higher than my delts and thus getting the majority of the stimulus.
What you feel isn't what's happening biomechanically
Just because you have no physical awareness of whats happening mechanically doesn't mean you're right. It's a massive load on your rotator cuff. It's not "all chest"
@@ThatBigCactus 5 months later, perfected my form even more. Huge upper chest gains. Still no shoulder pain or rotator cuff pain at all! Perhaps even stronger! Thanks for checking in!
*it doesnt feel until u hear the snap*
@@ThatBigCactusjust because you're small and bitter doesn't mean this is a huge load on the shoulders. It objectively isn't.
Less weights. Less joint pain. More gains.
Unfortunately less ego lifting.
Wait until the algorithm shows you Mike Mentzers legacy. Less workouts, higher intensity, absurd gains.
Finally someone with brain 🫶
@@marcom.carioba8776 “less workouts” is subjective. You are talking about muscle repair frequency and essentially what “split” you are doing. Then supplementing it with cardio/fat burn.
“More intense and less training” is not a universal truth, but a personal reflection of time in gym, what a person responds to, and safety.
@@marcom.carioba8776 just looked him up though. Yeah. He WAS one of those “I know better because it worked for me” people.
Look up actual studies based on this. Or look up videos on this channel that already did that for you and talk about training frequency.
Actual studies show mixed results with younger people gaining muscle and older people losing muscle training like that. JUST LIKE WHAT HAPPENED TO MIKE.
It is really personal, and you have to really just try multiple approaches to see what does and doesn’t work.
For example, if you destroy your body once a week to the point you can’t do cardio on off days, you will gain fat and lose overall health. It all depends on genetics, personal preferences, goals, and your availability in free time.
Just because the Tren Twins are jacked, doesn’t mean they know how to most effectively train. They may have some insights to consider, but they are just doing what they see works for them. This channel also has videos on that.
@@marcom.carioba8776exactly was just about to comment the same thing
It hurts my soul. A month ago, with this tip, I lowered from 80's for 10 to 70's for 8 with comparable RPE. I needed that reminder to leave my ego at the door.
It's just a different kind of deload.
Better Stimulus to Fatigue Ratio. I see this as an absolute Win
@@arisnikou04 completely.
I def left my ego after taking Dr Mike advice. Who would’ve known slow and in control at full range would be so crucial lol
@@arisnikou04 exactly
As someone with a past rotator cuff injury I can tell you this simply would injure me again the key to bodybuilding is finding what works for your body by experimenting with anything and everything
Use less weight and build those fibers. A lot of people get insecure in the gym and lift more than they should and hurt themselves. Who cares about anyone else, be safe during the exercise.
Do 5 pounds for sets of 12s once a week and add 5 pounds whenever you get easy sets with perfect form. You get injured again because those tendons are weak
Forget what these guys say as they obv don't know how to rehabilitate a rotator cuff injury. You need to build up all the supporting muscle as you probably know yourself, and there are plenty of videos on rotator cuff exercises on youtube.
Right, because you have an injury. Normal technique isn't designed around those with injuries.
Didn't ask.
This dude is the reason for my body starting to change. Thanks bruh
Dr Mike making a video on exactly what I added to my routine 3 days ago is like a big clap on the back and "well done" from him
The maximum stretch Is the most important part of your workout which is the very start when you’re warming up. Light weight, big slow negative with a long hold for the stretch at the bottom. Watch your chest session take a new turn in life!
For real ! Lotta people don’t warm up their to their end range of motion at all and get snapped up when their heavier weights push them deeper
No not full rom during warm up. Ease into it. You have a cold body
In this endless sea of broscience, I really value this channel!
My chest started growing way faster when I started incorporating deep stretching of the pecs with flyes. I prefer flyes because you can go much lighter and therefore I can have greater control than with heavier weights. DB flyes are not about contraction but about the stretch and as I've gotten stronger I've found that I can just extend out the weight further from my center line rather than increasing weight, this increases the moment arm of the lift putting more tension on the chest. Also, holding the weight at the bottom position for a few seconds really helps to get that deep stretch of the pecs. One final note, its important to keep your elbows below your shoulders when doing db flyes, not flairing out with the elbows really helps my shoulders and rotator cuff to stay fresh. Its really about feel, yes flaired elbows will result in a deeper stretch of the chest but it will also put alot more torque on those smaller rotator cuff muscles and connective tissue. Slowing down the movement, lightening the weight and lingering in the stretch with elbows below the shoulders has worked well for me. Also pre tensioning the chest with an intense contraction of the pec before hand makes the stretch from flyes afterwards even more pronounced.
i love DB flies. i only use 20’s but when you get the right form, it’s a killer chest exercise. decline DB flies also help a lot with the lower pecs, which i have trouble engaging in other workouts.
@@who_k_nows Couldn't agree more! I've been doing DB flies with an incline to stretch the upper portion of the pecs. I've also been doing ring dips, not only do they torch the whole pec, they stretch the lower pec a ton and since they're rings the instability makes the shoulder cuff get way stronger over time. Rings are going to feel terrible at first but once you aquire that stability, bench and ohp strength will go through the roof.
Such an advanced situation! Ego and more will hinder the majority of people doing this. I absolutely love this method!
I keep having to lower the weights every week because I keep improving my form and range of motion lol.
And as I lower the weight to a lower weight, it gets lighter, and I suppose I discover that I can go deeper or make it harder to do. Or slow down the rep more and be less explosive.
It's hard to dial it in but once it's dialed it feels great.
@@kassokilleri2fflol same. I thought I was getting weaker but really I just started targeting the right muscles for a given exercise. Making better gains than when I was just moving weight around.
@@orbitaltempest exactly. Even my strength gains are better strangely enough.
This is how you end up with the stereotypical "bodybuilder full of roids gets devastated by 20 pound dumbells" thing just keep the rom to your chest and lift
@@Bramble20322 You must be stupid or I didn't explain well enough but I don't want to because you sound like a troll and don't deserve for me to help you by explaining more.
I cant thank you enough man. Love your vids and sense of humor.
Faygo said it all 😂
Idk if anyone has mentioned this before. But im super grateful for genuine fitness channels like yours
this will have your chest absolutely COOKED the next day ❤️
Deficit pushups ❤
And ring pushups
Yeah amazing sometimes I hang so deep in my deficit push ups (done on dip bars) I feel my shoulder blades touching. Literal limit. But I fly up anyways, since my chest strong but then the lockout burns me out. Fucking triceps
Think im gonna skip this and save my shoulders.
You could just try it with very light weights and experiment? I think stretching is amazing but I know how dangerous it can be
you injure your shoulders by avoiding this. Progressively overload the stress and build your shoulders up to handle this load
You literally just gotta drop some weight? Are you people actually this fucking stupid 😂
@@yojelihe literally said use light weight but people don’t listen
The fact that you will skip this is why your shoulders will not be saved.
Combining strength and mobility is so key to this
Thanks Mike, push day tomorrow!
Legs for me
My leg pull day is tomorrow :(
Since everyone is saying what their workout day is tomorrow,
Mine is push.
@@zants_ Don't be sad, think about all the disabled people who would do anything just to be able to do your workout
@@zants_legs is the most fun in my opinion lol although back has me "coming" (Arnold voice) all the time, every time and everywhere.
I see a lot of people lifting pretty crazy weight for DB bench press and it always baffled me the lack of depth people reach like the whole reason DB can be better for growth is that greater range of motion
Focus on yourself. Why do you care? You're stroking your own ego with the whole I do the full range of motion bullshit.
@@jakubkidacki4579 Chill out bro nothing I said had to do with my ego. Simply mentioned something I noticed.
@@Thomas-zt7dm Sorry maybe I interpreted it the wrong way but to me it kind of sounded like you said that it would be a waste of time to focus on lifting heavier weights when you can do all this extra range of motion instead.
@@jakubkidacki4579 No its much more grey than that but generally I'd argue if you aren't trying to use a larger range of motion there's not much reason to do a DB press instead of a BB bench press. Either is fine but realistically if you wanna stack weight on generally you'll be able to do a lot more with BB then DB because its more stable. Neither exercise is bad its just why not get the most out of either variation? DB allow deep stretch so why not lean into it? BB offers more stability(relative to DB) for greater weight so why not lean into that aspect?
You do good work.
Wow definitely trying this next time!
I had some ego lifter see me doing this and launch into a rant about "BROOOO YOURE GONNA HURT UR SHOULDERRRRR!!!!" meanwhile he's half-repping 120s with a belt on.
Lol
Belt and Straps ☠️
But he is right, depending on your anatomy him doing half reps for you is constant tension and nets better gains with less risks of tearing a bicep or a pec for him.
@@mounoussamypatrice4187
Yeah, because training half a muscle is totally going to induce more muscle hypertrophy😂
I don’t care about my rep range or weights I care how I look and I look like a bodybuilder…do you ? Don’t do this it’s done small rep range works and then stretch with a fly
This man loves his faygo
So do Juggalos!
Best lifting advice every time! 💯
That feels really good. The pec stretch.
Great cue! I’m definitely going to use this cue from now on. Can’t wait to get that deep stretch on my chest. It seriously looks amazing. 💪
I was a pt for the rams for over a decade, I promise you this will destroy rotator cuff. Don’t do it
@@ML-cg9rhI appreciate your concern. I’ve been using this technique for quite some time now and I’ve had no issues whatsoever. In fact, my shoulders feel great and better than ever. No exercise or range of motion is inherently dangerous. It’s all about gradual exposure to the movement and progressive overload and using reasonably good technique and focusing on fatigue management and recovery. If someone’s shoulders hurt while doing this movement or ROM even after correcting their technique and using manageable load and checking all the boxes of recovery then they can certainly discontinue the use of this technique. However, I see no good reason to not use this much better technique to get an amazing muscle growth stimulus for the chest if your shoulders feel good throughout the movement. Also, injuries are multifactorial therefore I don’t think it’d be accurate to blame one exercise or technique for an injury as it can lead to the nocebo effect and that can certainly cause some negative outcomes. It’ll not destroy rotator cuffs. There’s no good evidence for saying that it’s not good for rotator cuffs. We shouldn’t attach fear with movement. It’s about using the correct applications of the exercise and technique. This technique is intended to be used with less weight and a very controlled tempo. If someone decides to lift extremely heavy weights with this technique and use an uncontrolled eccentric then that’s definitely not a very good idea but that’d be fault of the person doing that unreasonable thing in the first place and not the movement itself.
@@ML-cg9rh It fixed my rotator cuff pain. I guess you could destroy something if using weights you can't control?
THANK YOU , SIR .
Love your insight and videos! Thank you 😊
This is actually very good advice
My shoulder will explode
In size, yes!
Going to try this one! Always wondered about this. With an excercise like a push up you can do this too if you squeeze your chest together and your shoulders towards each other
Or you can hold dumbbells while doing push ups which will level you go lower for a better stretch.
Ring Push Ups❤
@@Micah-Phoenix good one!
@@EIIende killer!
Thanks bro! 🙏🏾
Great advice, I'll put this in my tool bag.💯
my gosh yes, I had to drop several dumbbells to make this work but the stretch was amazing
Probably shouldn't be dropping dumbbells, could break them
@@jasonvanhaselen5238 he's talking about reducing weight..
@@imdark7372 I know🤣
@@jasonvanhaselen5238 ok
What about teh gains, were they amazing?
I did this and got severe tendinopathy in my long bicep.
you used too much weight
@@murrayer5426 bros ego lift and then say an exercise is prone to injury, typical
@@benitocamela174he joking lol
I really enjoy this workout!! Might be my favorite
I can feel my shoulder hurting just by watching this😂
My rotators started begging me for mercy as soon as I saw that
Then dont stick your elbows out so wide. You can get a crazy stretch without having 90 degree elbows lmao.
@@Owen-C1997you right. But it depends on the equipment. Here i got long dumbbell, so it's impossible to got that stretch without 90° elbow flared out
Proper stretch + time under tension > lifting heavy weights from A to B.
Love this cue!
Me at gym doing Dr. Mike form with 65s. Gym bros next to me pushing 80 half reps, no slow eccentric, no explosive concentric thinking they are stronger 😅
As Hans Gainmann once said. "The game of gains speaks for itself"
How do you know what they're thinking? Is it bad if they do think they're stronger?
Does it matter?
They may have bad form and egos but I'm happy if it gets them through the day.
Don't know why people are watching others in the gym and casting judgment.
Would think the focus would be on one's self, laser like with blinders, unable to see anything but their their own technique
I used to get discourage seeing mfs swing heavy weight around until I realized controlling lighter weight is much harder for me
They probably are stronger. Have you tried to play with that weight???
@@apollo180 I went from 85 to 65 little man and when I was doing 85 i was making there form look like shit still.
How to tear your rotator cuffs 101
just don't use 60lbs on it
@@oribt1 when doing the press this way your elbow and wrist aren't stacked above each other, id highly recommend not doing this.
this is relatively small ROM for the shoulder I think your rotator cuff will be fine
tell me you don't understand what you're talking about without stating it outright...
@@mcp8063 no. Bad troll. Back under the bridge
Nice one man
This has worked crazy for me!
But I want strangers to think I'm alpha so I prefer to use way more weight than I can control
Im 6'4" 225 and people in my gym think im so weak because I incline dumbell like this
35lb Warmup
45x12, 55x10, 65x8 for working
I used to touch my chest instead of shoulders with like 75,85,90 for working and my chest has gotten so much more shelf to it since switching
Anyone who says your weak for that isn't really worth talking to. When it's all said and done, ego lifters end up with more injuries than gains. And im speaking as a recovering ego lifter lol.
Lift for yourself not others. You should not care about what anyone else thinks, you have to do you at your optimum comfort. Fek everyone else…
@@ROSH1503he or she probably knows this.
But it’s still a worthwhile point since much of the time, people are doing this 💩 in-public and judging others or being judged.
When I used to use a gym, I spent as little time there as absolutely necessary.
I walked in and got to f’ing work. Eyes watering n 💩. Short break - enough for strength refresh.
Then back at it, again.
Then it was on to the next exercise.
We were outta that mf’er fast af.
Limit the bull 💩 and much more can be accomplished.
Also, I’m all about machines since there was less competition for them and they required limited setup time.
That's a very good advice Mike. And another exercise where you can really stretch your pecs by a lot is the ring push-up.
Pushups with handles too. the higher handles will let you get deep
thx for the advice I have now chronical shoulder pain.
Yeah ain’t no way. That don’t even feel right 😂
Not many people’s shoulders can take this
If you can’t handle the stretch drop the weight
Because not many people can take dropping the weight
Everyone can do this, ppl love ego lifting fr
Really? They couldn't do this with 10s? 5s? Can they do it with just their fists, no weight? Most people just suck at load management.
Turn the thumbs backward toward the bottom position. That is use a neutral postilion for the dumbells (them facing forward/backward with the plates at the bottom).
The rotate to a normal position at the top.
The actual rotation when going up towards the top actually works like an extra cue TO ME to remember to squeeze the dumbbells together at the top. And it feels (again TO ME) like that rotation in itself make the mind-muscle connection even better for the pecs.
Works for me who had a torn rotator cuff some 20 years ago in one of the shoulders.
ive been doing this for years great tips.
I LOVE YOUR SHIRT
I can feel his joints exploding
Why? Fearmongering nonsense
🤡
More like strengthening a lot more than your average joe
How to get injured 101 chest/shoulder edition
How not to be a pu**y like you
*I hurt my Rotator due to this dumbbell chest press, No shoulder workout injures more than dumbbell chest presses*
Na
basically creating a longer lever arm
Cheers I’ll try it today
Just do dips. Go deep and lean forward. Nothing else is needed for chest or triceps. Trust me. You must go really deep, full range of motion. Go slow to avoid shoulder problems.
No ty
Uh no, you definitely need to do much more than that if you want a well developed chest and triceps.
That's bullshit, full range of motion is pointless
U are probably gonna hurt your internal rotators
U should choose a range of motion which keeps the tension on your muscles & this will increase intensity of effort which will eventually result in more & more muscle fibres recruitment & stimulate optimal increase in muscle size & strength.
Remember a/c to Henneman's size principle - motor units are recruited based on the intensity of effort.
Stimulus has nothing to do with the stretch you get or full range of motion.
It is true that during exercise, muscle fibres are damaged & are repaired & grown but that's not the primary driver of the growth, it is rather *MECHANICAL TENSION* & *METABOLIC STRESS* which induces growth ( due to some biochemical reactions)
Damn. I don't know anything about muscles or body building but that which you said about sustained tension seems to make good sense. Back when I was 16, I had been going to the gym for 2 years with rather minimal gains. Much because I did not eat a lot naturally. Anyway, around then I started doing squats for the first time ever and did them for about 6 months. I (no joke) gave it up after that as my legs grew so much larger compared to the rest of my body. Those workouts always had a different sense of exhaustion and intensity about them. I always did the same workout; started with an empty bar and did 10 repetitions after which I increased the weight by 5kg. Damn many reps. And once I reached my maximum, I would "come down" with the weights in a similar fashion.
Having muscle looks cool but as I got older I began to appreciate functionality more. To me, it does not so much matter how I look, but rather that what I can actually do.
This is bull. You can still generate tension in the deep stretch. just go as deep as you can while not relaxing the chest and tadaaa. Also, as you said, if effort is the promoter of muscle growth (which it is) the stimulus actually is better with the stretch because the last reps of the set (the ones that generate more tension) more fibers get damaged because of the very same stretch
this'd bring my shoulder impingement back
Great advice as per usual and I see Doc Mike representing Michigan with the Faygo shirt ;)
Same Thing my girlfriend tells me , deep Stretch Always on the fun Side .
My rotator cuffs are screaming just watching this. Shouldn't your upper arms be at a 45 deg angle out from your body. Yours seem to be out close to 90deg in order to get that bottom position.
He's definitely not using 90 degrees and there is no exact angle that works for every person. Some people are better at 40 degrees some people are better at 38 degrees. Lastly your shoulders are supposed to move backwards and forwards during chest exercises.
Oh yeah, the 90° angle terrorist .
We are in 2023 and people still have fear of go deeper than 90° ☠️
Sounds like a you problem
@@deyvisonwillamy6931 Not talking about that angle. Was referring to the angle between upper arms and side of body.
@@supercal333 sorry, I misunderstood your comment, English isn't my First language.
You're right bro 👍
That’s great Advice ! 👍💪🙏
Lil weights can equate to BIG gains. In my mid 40’s now… I rarely life heavy, but have put on more mass in the last year than in almost any previous year (24yrs of training).
I dig this tip. Many thanks!
I am going to have to give this a shot.
Dumbbell fly is great for that
I like to do around 8 sets of bench/dumbell press, 3 sets of as many push ups to failure, then simply 3 sets of 5kg dumbell flys on the bench. The stretch under load right at the bottom really maximises the damage.
He s always a great teacher
Love it! Best way to do it
Humbled the shit outta myself in the gym this evening with these! Thanks Dr Mike!
Thank you
This hurts just watching it. Can’t wait to try! Thank you for all your advice sir, it is very much appreciated
Nice man, def adding this
This is why I like using a cable machine and D-Handles...much better stretch.
I did this during my morning workout today for incline and it makes a total difference! Saw you mention this in another video getting that deep stretch and it helps
Great tip. Simple and effective
Need to try that
Also great to go deeper with flies too amazing stretch
yeah i fucking touch ground then raise 😂 i need more rom
Gonna start this today, chest/tricep day. I think it’ll be a great addition as a finishing exercise, as my muscles will be pretty smoked by then. Light weight, deeper stretches, slo-mo. 👍🏻
Feel it as you lift
Gonna use it today thx!
Came to give props to the Faygo shirt 😂
Please Dr. Mike we need one of these tutorials for traps.
This and dips with some pec dec afterwards are the BEST chest exercises and I will die on that hill.
Yo im gonna use this tomorrow when I hit the gym 💪🏻🔥
As a person who had to learn through injuries- this was still a great thing to add 💪🏼
This did not create the injuries- i just used this in the aftermath and my control and activation to get a weight up was way greater
Yep. I learned early in the game to go down into the arm pits.
We need more tips like this of you actually in the gym please 🙏🏻 Love all your videos though.
That's why I also like cable flies and dips, the stretch I get just feels like it's the right thing to do.
Started doing this years back and can attest that my shoulders are perfectly fine. I lower the weight when I do this variation, and when I switch over to the one where I touch the dumbbells to my chest my numbers have gone up.
Seeing alot of comments saying to go light on the movement
Ive been training using the rep control the way he preaches and using this form and its been extremely safe.
Taking 1 second concentric
3 seconds negative
2 seconds in the stretch
Repeat
I have had any times training to failure or near failure where form has broken following that control
Posting bc its a big night and day difference just have to understand how your performing it
Fast reps definitely could get hurt
Shirt is clean AF
This can be rough on the shoulder. I usually just prefer the pec flys and set it to go a little deeper to get a good stretch.
No, it's perfectly fine on the shoulder
I tried this, it was such a new feeling. I don't particularly like chest day so I don't consider the feeling amazing, but my pecs were stretching and it burned. It was super exhausting. I was using lighter weights of course, but I still achieved failure faster. Thank you!
Kettlebells will allow you to go deeper if you grip them properly. Not in the middle like a dumbbell but at a slight angle with your hand in the corner of the handle. It should feel comfortable and the bonus difficulty of leverage a kb offers.
Damn!!. Thanx
Yep dramatically increases my pr doing this
definitely gonna try this next chest day