"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
no he is just a great teacher, for many reasons, but largely due to his efficiency in assembling and delivering large amounts of data concisely. < that is the metric of a great teacher and it applies to kindergarten thru university. i am 46yo and am going thru this playlist one muscle group at a time actually taking notes as if i was still in school, that is how valuable and foundational this info is. these short videos efficiently relay decades of first hand knowledge and doctoral level research. after watching a cpl of these once i went back and started over with pen and paper because i thought to myself, 'this man has assembled an incredibly dynamic outline for me so i should write it down and take some foot notes and program around it'. there really is no more thorough basic-advanced guide out there, AND IT IS FREE!!!! PLUS he has it all updated and written out on his hub!!! anyways, the dude is a physical and mental beast
"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.
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.
@@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
@@Knx3k 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.
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
🎯 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.* Made with HARPA AI
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!
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!
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.
the volume recommendations is it like for Example: 0-6 sets MV ,combined both rear and side delts volume? Or 0-6 set for side and 0-6 for rear individually?
"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.
I liked a lot of your advice but I have two questions about total set volume and form on lateral raises. In this video you talk about 16-22 sets per week for MAV for both side and rear delts but I keep hearing that 12 - 20 sets per week total for each muscle group is optimal for hypertrophy. Doing 22 sets each for both side delts and rear delts plus front delts and big compound movements would add up to a lot more than 12-20 sets for the shoulders. Can you contrast your advice on MAV for each of these shoulder muscles with the total shoulder work recommendations? Also, you recommend doing lateral raises with pinky up and thumbs down. I thought that internal shoulder rotation under load is really dangerous for the rotator cuff. Can you comment?
I realize this is a late reply but just in case anyone comes across it… I beleieve I watched Dr Mike or Jeff Nippard mention that you can modify the movement based on how it feels best for you. Jeff Cavaliere advocates for not rotating the pinky up to help prevent shoulder impingement. But the best thing to do is pay attention to your specific response to any movement. You’re going to feel that side delt better by twisting to have your pinky up but if you feel any pinching then don’t do it. As far as volume, again, there’s some individual variance. You could start week one of a mesocycle with 10 sets and increase by two sets each week until you get up 20 then take a deload and start back over. This will always keep you progressing. I don’t think you’ll should count chest presses or overhead presses for lateral or rear delt volume. Dr. Mike has also mentioned that most people won’t need to do any other front delt isolation work (such as front raises) bc that muscle gets so much work from all the chest work and overhead work as well and it tends to be much better developed than the rear delt in almost every lifter.
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.
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.
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.
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!
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
If full range of motion is best then what if you take the side lateral raise to complete circle above head where dumbbells lockout at the top overhead position and then go back down to sides controlled? Is yet better than stopping at the top of shoulder plane at a T?
Pardon the remedial question - just for clarification, even though both muscles are in the same video, the numbers and recommendation apply to each muscle individually? By that I mean, the MAV of 16-22 sets/week is for each muscle, and not both muscles together?
Each head, if you train them once a week, that is too much volume because each head need volume not total volume, you need to train them twice a week lile this: Monday: Shoulder press 3 set Upright row 3 set Lateral raise 3 set Bent over lateral raise 5 or 6 set Thursday: Shoulder press or front raise 3 set Lateral raise 3 set Cable lateral raise or upright row 3 set Face pull or reverse pec deck 5 or 6 set And that would be 12 set for side delt and 10 to 12 set for rear, 6 for front delt that be enough
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
To clarify : is this 26 sets MRV for rear delts and 26 sets for side delts = 52 sets a week or is this 26 MRV divided between the both meaning 13 sets each ? Much appreciated
If you see 52 set per week is too much, no its not too much, its enough for you because shoulder have 3 head and each head need more volume not total three head volume
Curious what Mike would have to say about Menno's recent review talking about how Delts are the largest muscle group in the upper body. These two directly contrast each other.
Hey Mike quick question. Is the MAV etc. for side and rear delts combined or for each individual muscle? E.g. should I be doing 20 sets of side delts AND 20 sets of rear delts, or 10 sets of each for a total of 20?
I'm interested in what this guy says but he doesn't have a great bodybuilders body he's just naturally just bigger your typical hairy back guy! Nice fella though also his exercise form s not good he uses his lower back to much
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.
I have a feeling he was throwing some jabs at Jeff Cavalier whe he was talkingvabout not doing full range of motion on the lateral raises at around 8:35 lol
this dude is ridiculously thick. i would love to know how big around he is at the widest. not chest only like the whole shoulder and all. i saw he is 5;6" 250 lolol, i mean really, how the F
11:24 in my gym you can be minding your own business doing nothing, still one of the non cool old ladies will come and wanna use the same thing (for a 10 minute long rep while they chat with their friend)
why the fuck am I only seeing this now after seeing so many bullshit 'shoulder hypertrophy' videos, this actually has some sense and is similar to the program to what im using that has benefited me. gonna try and implement some of these ideas into my own now.
In the vid he stated side and rear delts have completely different volume and functions compared to front delts. And there’s a separate vid for front delts u can check out
because they train them. Even at low bf, your abs are not going to pop if you dont train them. Not doing one for abs seems to refer to the fact that you just have to be at low bf and dont have to train them. False, I am 5% bf higher from where I first started training but my abs are sharper now because I train them.
Personally abs have always grown the best for me I’m 16 and I’m usually around the 11-13 body fat percent my abs show pretty well but I always train them often. I do them every other day with 2 exercise for four sets of each exercise primarily focusing on an exercises where you move ur legs instead of ur upper body. Stuff like leg raises or dragonflies etc. I mean idk I’m 16 and I have pretty well developed abs it’s probably my genetic strength for me but keep it mind ig.
I do ab pulldown and/or hanging leg raises as main exercises followed with 2 more easier exercises like leg pull in, russian twist, weighted crunches, etc. Ab pulldown allows me to load crazy amount of weight which I really need to induce hypertrophy. I naturally have very small abs so most bodyweight exercises like crunches, planks don't do much for me.
Dr. Israetel would be a great kindergarten teacher. :D
You’re child comes back from class giving you workout advice and a Meal plan 😂😂
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
no he is just a great teacher, for many reasons, but largely due to his efficiency in assembling and delivering large amounts of data concisely. < that is the metric of a great teacher and it applies to kindergarten thru university.
i am 46yo and am going thru this playlist one muscle group at a time actually taking notes as if i was still in school, that is how valuable and foundational this info is. these short videos efficiently relay decades of first hand knowledge and doctoral level research. after watching a cpl of these once i went back and started over with pen and paper because i thought to myself, 'this man has assembled an incredibly dynamic outline for me so i should write it down and take some foot notes and program around it'. there really is no more thorough basic-advanced guide out there, AND IT IS FREE!!!!
PLUS he has it all updated and written out on his hub!!!
anyways, the dude is a physical and mental beast
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. 😂
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 😂
"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 😅
finding old mike videos is a beauty discovery
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
@@Knx3k 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
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
11:28 LMAO
DEEP INSIDE
NO MERCY
FrostKaiser sweep the leg
🎯 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.*
Made with HARPA AI
11:15 Give her what’s coming 😂 man that was hilarious
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!
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
brush that shoulder hair up with a comb to maximize those rear delts #whateverittakes
Now we need calves
Jabo Art tell that to Omar.
Yes!!! CALVES!!!
Yes agreed.
Yes please!
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.
26 MEV for each rear delt and mid delt? Or 26 MEV combined?
bmcmanus28 hopefully someone will jump in yo clarify this cause Im confused too
A VB Content it’s for each delt
I had the same confusion too
Who is this kid playing the good Dr.
the volume recommendations is it like for Example: 0-6 sets MV ,combined both rear and side delts volume? Or 0-6 set for side and 0-6 for rear individually?
yea exactly, is it 0-3 for side + 0-3 for rear, or 0-6 each? im thinking the later
Of course it's individually. Would your side delts grow if you only do a full week of face pulls?
@@XXLRebel Actually yes, very much so.
"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.
Earned a sub here. Great explanation of everything you covered. Thank you..
I liked a lot of your advice but I have two questions about total set volume and form on lateral raises. In this video you talk about 16-22 sets per week for MAV for both side and rear delts but I keep hearing that 12 - 20 sets per week total for each muscle group is optimal for hypertrophy. Doing 22 sets each for both side delts and rear delts plus front delts and big compound movements would add up to a lot more than 12-20 sets for the shoulders. Can you contrast your advice on MAV for each of these shoulder muscles with the total shoulder work recommendations? Also, you recommend doing lateral raises with pinky up and thumbs down. I thought that internal shoulder rotation under load is really dangerous for the rotator cuff. Can you comment?
I realize this is a late reply but just in case anyone comes across it…
I beleieve I watched Dr Mike or Jeff Nippard mention that you can modify the movement based on how it feels best for you. Jeff Cavaliere advocates for not rotating the pinky up to help prevent shoulder impingement. But the best thing to do is pay attention to your specific response to any movement. You’re going to feel that side delt better by twisting to have your pinky up but if you feel any pinching then don’t do it.
As far as volume, again, there’s some individual variance. You could start week one of a mesocycle with 10 sets and increase by two sets each week until you get up 20 then take a deload and start back over. This will always keep you progressing. I don’t think you’ll should count chest presses or overhead presses for lateral or rear delt volume. Dr. Mike has also mentioned that most people won’t need to do any other front delt isolation work (such as front raises) bc that muscle gets so much work from all the chest work and overhead work as well and it tends to be much better developed than the rear delt in almost every lifter.
@@1brunner699k
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.
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.
I still don't get it. Can you do 22 sets for side delts and then 22 sets for rear delts equalling 44 sets for side/rear ???
Thumbs up for the old lady joke :)
Demonnic shit. That was a joke?
Forearm and general grip guidelines?
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!
Inb4 upright rows are bad
they are bad if you have shoulder injuries AND ur doing with narrow grip and not leading with elbow
unnnkaaaay
Damn Mike, you liking that 1G of test a week ;) the hair on your shoulders don't lie heheheh
but dom says go as heavy as possible
drop sets with heavier weight
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
"Shoulder should really be written off Bodybuilding" - Bless ya Mike!
Dude legit looks like the love child of juggernaut and wolverine... Still my favorite fitness Channel lol thanks Dr Mike you are a champion
Are the volume landmarks for both rear and side delts together or seperate from each other?
You’re knowledge is brilliant and you put it across very simply! Subbed!!
Captain Marvel watched this.
PROOF: 11:23
"...in that case, give her what's coming!" hahaha!!
3:45 Jesus. He KNOWS who I am better than myself.
I swear you sound like a pediatrician "Instead of pulling it to your tummy"
Is it 16-22 sets per rear and lateral head separately or 16-22 for shoulders in all?
Kakashi Hatake 16-22 sets for each head. 👍
The Captain no it's both
John Doe no it's each, read the article
thanks for the different answers! Please, Mike, clear this up!!
It's eath. 16-22 sets boparately
"Overkill is underrated" is a great philosophy for delts.
Haha! “Fight the old lady for 2.5’s 👊🏼 give her what’s coming.” Great information. Keep up the great videos!
That intro gets me PUMPED!
If full range of motion is best then what if you take the side lateral raise to complete circle above head where dumbbells lockout at the top overhead position and then go back down to sides controlled? Is yet better than stopping at the top of shoulder plane at a T?
Pardon the remedial question - just for clarification, even though both muscles are in the same video, the numbers and recommendation apply to each muscle individually? By that I mean, the MAV of 16-22 sets/week is for each muscle, and not both muscles together?
2022 still revisiting, still learning. Blessings
16-22 sets combined for rear and side or individually
Each head, if you train them once a week, that is too much volume because each head need volume not total volume, you need to train them twice a week lile this:
Monday:
Shoulder press 3 set
Upright row 3 set
Lateral raise 3 set
Bent over lateral raise 5 or 6 set
Thursday:
Shoulder press or front raise 3 set
Lateral raise 3 set
Cable lateral raise or upright row 3 set
Face pull or reverse pec deck 5 or 6 set
And that would be 12 set for side delt and 10 to 12 set for rear, 6 for front delt that be enough
Are volume landmarks for both side & rear together or for each one individually
Give her what’s coming 😂😂
You are the man Dr
the giver wots comin shot killed me
John meadows suggests short range of motion with heavy Dumbells on lateral shoulders... its not ego.. its good
3:00 THATS WHOLE LOT OF DAMAGE
🤣🤣🤣🤣🤣🤣🤣 The fighting the old lady for the 2 lbs Dumbbell analogy was too much lolll
Are these volume numbers for the side AND rear delts? or volume numbers for EACH?
Upright rows are horrible on your shoulders.
False myth not based on evidence.
this is quite possibly the best advice Ive had for shoulder training.
This dude is even more jacked now. I love Dr. mike. His training principles have added serious size to my physique.
Maybe you’re fighting that old lady for the 2 1/2 pounders and then BHAM give her what’s coming !!! CLASSIC, TAKE THE SHOW ON THE ROAD 😂
Why all the f**ked up comments.
Good content 😊
AWESOME ADVICE. Mike never disappoints.
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
I really like this guy. Great content. Thank you.
To clarify : is this 26 sets MRV for rear delts and 26 sets for side delts = 52 sets a week or is this 26 MRV divided between the both meaning 13 sets each ? Much appreciated
If you see 52 set per week is too much, no its not too much, its enough for you because shoulder have 3 head and each head need more volume not total three head volume
Curious what Mike would have to say about Menno's recent review talking about how Delts are the largest muscle group in the upper body. These two directly contrast each other.
You’re beautiful
#metoo
I've this question. It Is MAV 16-22 sets just for rear delts and 16-22 for side delts? Oye it Is rear and side together?
A great presentation. Hilariously funny too. Thanks for the pragmatic approach and the smiles. Look out for the old ladies! Change = delta. Thanks:)
Thanks for the advice Mike. Mrs Johnson stood no chance for that 5 lb dumbbell.
Hey Mike quick question. Is the MAV etc. for side and rear delts combined or for each individual muscle? E.g. should I be doing 20 sets of side delts AND 20 sets of rear delts, or 10 sets of each for a total of 20?
Its combined
Caleb Duran nope it's each, if you read the wording in the article it's clearer
KaoKao wow you are right...
@@KaokashinPlays your wrong he says for each in the comments of this video
U are the best bodybuilding youtuber thanks for all the ifo. Im a big supporter 🙏
I'm interested in what this guy says but he doesn't have a great bodybuilders body he's just naturally just bigger your typical hairy back guy!
Nice fella though also his exercise form s not good he uses his lower back to much
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.
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
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 fucking love this guy, ya'll!!!🤣🤣🤣 11:18
I'm sorry but I gonna call Mike Dr. Bear from now on
NEVER, NEVER, NEVER stand in front of the rack. Don't be an a$$hole
THANK YOU SO MUCH Juggernaut Training Systems!!!
I have a feeling he was throwing some jabs at Jeff Cavalier whe he was talkingvabout not doing full range of motion on the lateral raises at around 8:35 lol
Marky Mark keep it down Matthew
this dude is ridiculously thick. i would love to know how big around he is at the widest. not chest only like the whole shoulder and all. i saw he is 5;6" 250 lolol, i mean really, how the F
11:28 Assault old ladies at the gym.
... and something about shoulders
11:24 in my gym you can be minding your own business doing nothing, still one of the non cool old ladies will come and wanna use the same thing (for a 10 minute long rep while they chat with their friend)
Looks like Mike forgot to shave that hair this morning. Jk, bear mode ftw.
"And then hey...give her what's comin" 😂
why the fuck am I only seeing this now after seeing so many bullshit 'shoulder hypertrophy' videos, this actually has some sense and is similar to the program to what im using that has benefited me. gonna try and implement some of these ideas into my own now.
i found out doing side raises with your chest on a bench with slight decline, really eliminates the front delt activation.
How would overhead pressing, whether barbell or dumbbell, fit into this? Would supersetting DB OHP with lateral raises be an ok idea?
In the vid he stated side and rear delts have completely different volume and functions compared to front delts. And there’s a separate vid for front delts u can check out
I learned so much in 13 mins
OMG!! VERY FAST
Is the given volume for BOTH side and rear together , or is it for EACH individually.
@@mrgeek434 your wrong
Absolutely killin' it, guys. Keep doin' the lords work
This big monster said “tummy” 😂
i dont understand the comments saying this guy is on steroids or if hes credible he literally has a fucking phd in this subject
These MRV and MAV are from each part of the delt or the two combined?
Did you just tell me to fight an old lady? Because I will.
Lol jk
You look like psycho savage joe but ur the good version of him
Deltoids are the biggest upper body muscle by volume
So go light on side and rear but is it healthy to still go heavy on just normal shoulder press
Are these natty recommendations or is gear required?
Where is the one for abs? Natural lifters abs don't pop up instantly like those who consume anabolic chicken baby please
because they train them. Even at low bf, your abs are not going to pop if you dont train them.
Not doing one for abs seems to refer to the fact that you just have to be at low bf and dont have to train them. False, I am 5% bf higher from where I first started training but my abs are sharper now because I train them.
Personally abs have always grown the best for me I’m 16 and I’m usually around the 11-13 body fat percent my abs show pretty well but I always train them often. I do them every other day with 2 exercise for four sets of each exercise primarily focusing on an exercises where you move ur legs instead of ur upper body. Stuff like leg raises or dragonflies etc. I mean idk I’m 16 and I have pretty well developed abs it’s probably my genetic strength for me but keep it mind ig.
Depends how important aesthetics are to you. Visible abs don't always = strong core.
Trenbolone acetate How do u train your abs bro?
I do ab pulldown and/or hanging leg raises as main exercises followed with 2 more easier exercises like leg pull in, russian twist, weighted crunches, etc. Ab pulldown allows me to load crazy amount of weight which I really need to induce hypertrophy. I naturally have very small abs so most bodyweight exercises like crunches, planks don't do much for me.