Delt Training at Long vs Short Muscle Lengths

[@mindibear]

That’s why you do lateral raises on a cable machine.

[@Pedrinho2.10]

Yep, if you set the pulley at around knee height, the torque is greater at the deltoid's lengthened position and gradually diminishes as you shorten the muscle: bingo!

[@vladcraioveanu233]

That means going to a gym or building your aparatus at home, both way too expensive and complicated for a random fitness enthuziast.

[@captainkirk7513]

@@vladcraioveanu233 there are pretty cheap gyms out there - apart from that you dont need cable raises If you want to train side delts in full rom - lay on the ground on your side - then do side raises. one side, other side, then at the end do the conventional side raises while sitting or standing

[@zulutangoxray]

@@vladcraioveanu233 You don't think random fitness enthusiasts have gym memberships? I would bet here in the US most people who resistance train do so in a gym. Complicated? C'mon! I think what mindibear is getting at is many do cable lateral raises to maximize the resistance in the stretched position rather than get into an awkward position on a bench.

[@Topotamadre82]

I'm the only one in my gym doing those 2 silly lateral raises for the last 4 months. After doing all other kind of lateral raises for more than one decade, finally my lateral delts are growing!!! 😮

[@D_maaan]

Use resistance bands and see them hyper grow 💪🏽

[@Dom-fk3te]

People prolly juat think you're doing physio 👍🏻

[@bevictorious7340]

The Hip Thrusts are superior for Glute Hypertrophy due to the principle of Neuromechanical matching. The Glutes has more leverage at full hip extension & less leverage at full hip flexion ( the adductor Magnus is most active there ). So while the squats & Deadlifts are good Exercises at building the Glutes, the hip thrusts is superior from a leverage & internal moment arm perspective. The length tension relationship still applies but the principle of Neuromechanical matching should be taken into account as well.

[@BYGTraining]

Those lying variations feel great to me personally. I like to use many variations to work all my muscles, including hip thrusts.

[@shawnpatten6515]

Surge Nubret and Arnold both did those side lying dumbbells lateral raises (like the Powell raise). They are excellent, especially for rear delts. Thanks!

[@ProgressWithChristina]

Thank youuuu!!!! I got the best glute growth when I switched to hip thrusts 2x per week vs squatting.

[@nogoogle6349]

What's your routine?

[@EdwardsNH]

This is why I like cable delt raises. I still like hip thrust, and I'm sure they've made a difference, but I'm also including leaning deficit lunges and leaning, rear foot elevated split squats... like you've included in your programming for years

[@emanuelcabrera1054]

I still hitting hip thrust but I added glute focused bulgarian split squats to train my glute in a lengthened position, its a great combination!

[@dallanharmon296]

Which do you hit first out of interest or are they on separate days?

[@melemmelava]

Oh man I though I would learn something about growing delts :( But I like how you can make such an informative video in a funny way

[@jeanniepetrov9934]

Me too 😂

[@pmstff700]

I am very grateful for Brett’s info on hip thrust as squats were out due to spine injury. I was able to grow gluts using hip thrust 3 days a week without any back pain. Appreciate all the research Brett!

[@redboar7336]

Different motor units activated at different angles... So working the entire range of motion is the best way. If you choose isometrics (20s up to 1 minute until total exhaustion) , you should train at several angles (carryover 15-25° around the point of resistance, as far as I remember).

[@Ray_Mac]

I have tried doing lateral raises eith a lean *towards* the cable rather than away. Havent quite figured out where to put my hand, but definitely a bit more work at longer lengths

[@Cccjjj323]

Sometimes it is necessary to set the record straight. The world really needs more empathy and kindness rather than unwarranted aggressive attacks.

[@wtccominatyaa]

Why can’t both thing s be right? A short range excercise creates more time under tension which enhances mind muscle connection. SR is best for non responders (those who can’t feel the muscle working/pumping). However long range training enhances joint range of motion, increases capabbility of muscle and joints to stretch and contract. Both techniques compliment each other if you know how to utilize them

[@KtArmstrong]

Hey Bret! Great content. Do you ever come to Phoenix?

[@emiliox210]

Brett please make video on hip thrust for power athletes I’m thinking about using the hip thrust manly for my heavy hip max strength for punching power. It’s also good for max strength?

[@fernandoulisessosa2212]

I am subscribed to renaissance periodization. Dr. Mike is great, but he knows nothing about glutes. You (Bret Contreras) are the expert in glutes. Prove: The glutes of your clients.

[@passagetonow1229]

I crushed my right knee as a teen. At 55, I have learned that my right glute medius has shut down. My legs shifted weight to my left leg which caused arthritis in my left knee. Is there a way to wake up my right glute medius after all these years? I have been doing glute work and my knee arthritis has improved but the right glute medius is visibly much weaker.

[@gmelliot19]

This is disingenuous because he chose the most awkward possible exercises. Here are some stretch biased exercises for delts. Side delts: cable lateral raise, Powell raise Rear delts: high>low reverse cable crossover Front delts: cable front raise

[@nogoogle6349]

He doesn't read these comments. Sorry fellas 😔

[@giovannis.5520]

Nah, both exercises are legendary, lateral raises, bent over lateral raises, are basis in any weight lifting program. I admire your work on glutes, but please keep confusion out of the way.

[@Niloufarsaber]

"THEY ARE MASSIVELY JELOUS OF THE HIP THRUST SUCCESS"

[@zulutangoxray]

Bret seems to be defending the glute bridge somewhat dishonestly here, probably because he's got so much of his reputation and financial interest on the line with hip thrusts. He says that those that claim the quads are better trained in squats than in the hip thrust because muscles are better off getting trained at longer lengths claim that there is zero torque at the bottom of a hip thrust. Not true at all! No where near close to all people that make the former claim make the latter. He then says all the evidence based bros aren't going after lateral raises and bent over rear delt raises and also CONVENIENTLY (as if they have an agenda- paranoid much?) ignoring concentration curls, lateral raises (he said lateral raises already), and things of that nature. This is nonsense! Everyone jumping on the band wagon of being more aware of how much they're training muscles in the stretched position (and with good reason) are replacing exercises that are inferior in the stretched position with those that are superior to them, or at least adding more exercises in the stretched position. He is making it very obvious that he has a bias by not keeping it real here. He then goes on to say people would stop doing lateral raises with dumbbells and doing them lying on a bench if they really believed this (he thinks they're lying?). He then says to try them, you won't like them because they don't feel natural and feel silly. So what? If that's going to cause some to not do them, what does that have to do with squats as compared to hip thrusts? Squats don't feel unnatural at all! It's the most natural movement we perform since we've been toddlers. Ask people how natural and comfortable hip thrusts are including setting up for them. People ARE switching to alternatives to the standing lateral raise such as leaning towards the wall, using cables and the movement he says feels sill BECAUSE they want a better stretch at the beginning of the movement. His concluding rant is...well, judge for yourself: "In the meantime, let's see if these bros are consistent with their attack on exercise. Let's see if they go after the lateral raise and the bent-over rear delt. If they don't, it can mean only one thing- that they're massively jealous of the hip thrust's success."

[@dennis85573]

The late Mr. Universe Doug Brignole has debunked all that you have said in this video.

[@Nanna0708]

To answer this question, all you have to do is find out who funded this research.

[@bradmonk69]

Love these short form bitch-slaps.