Hypertrophy Guide | Rear & Side Delts | JTSstrength.com

[@Gutom]

Dr. Israetel would be a great kindergarten teacher. :D

[@shanie1109]

You’re child comes back from class giving you workout advice and a Meal plan 😂😂

[@Anewevisual]

Or high school teacher

[@arieszodiac3553]

"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

[@杨嶒]

Gentile gaint

[@MrBraffZachlin]

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

[@rattletop]

Delt hair hypertrophy guide please

[@nickwilliams4553]

Son It's called being a man.

[@TRTandHormoneOptimization]

LoL

[@micro_aggressor]

@@nickwilliams4553 its called the side effect of steroids.

[@nickwilliams4553]

@@micro_aggressor let me get this right. You say all men are on steroids? OK then, all I needed to know about you.

[@micro_aggressor]

@@nickwilliams4553 you cant even read. 😂

[@CredibleHulk10]

"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.

[@Rager-xo9hy]

scientifically BASED

[@JanQuamme]

And scetchy metaphors 😅

[@Keat]

finding old mike videos is a beauty discovery

[@Leo-yn5fx]

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.

[@alexdmrgs]

I have his 5 day program but there's barely any arm work in mine, I have to edit it

[@lukashillstrom1147]

First week Upper, lower, upper, lower, upper Second week Lower, upper, lower, upper, lower and so forth

[@Knx3k]

@@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

[@cameron.on.canvas]

@@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.

[@Knx3k]

@@cameron.on.canvas it's just delicious, it's hard af to over eat sushi so if you're cutting it's great

[@Jmack7861]

Give that old lady's what's comin 😂😂😂😂

[@dnalor8753]

bruhh I died

[@TheYondaime008]

Give that lady a one way ticket to pain land

[@brentgravois7955]

too funny

[@matttaylor1449]

cumming

[@jeffdubois8730]

Scrolled down here just to make sure someone acknowledged that 😂

[@nicknormando4220]

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!

[@adrianmach3608]

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!

[@MetaMarauder]

🎯 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

[@StudentOfGonstead]

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!

[@hunnithearts8256]

Where is his content?

[@woonty1]

On Renaissance periodization bro

[@ButtmanAtHeart]

found him watching coach greg myself lol

[@Pewpshmear]

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.

[@gman5375]

11:15 Give her what’s coming 😂 man that was hilarious

[@brentonfantozzi4129]

Dude legit looks like the love child of juggernaut and wolverine... Still my favorite fitness Channel lol thanks Dr Mike you are a champion

[@justinbowen3387]

This dude is even more jacked now. I love Dr. mike. His training principles have added serious size to my physique.

[@TheYondaime008]

"Shoulder should really be written off Bodybuilding" - Bless ya Mike!

[@talhaoktem]

Well it was the most anticipated video dunno why you waited this much, thanks :)

[@daveoalumbo6016]

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

[@JingShenKuoshu]

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.

[@fraliv5526]

this is quite possibly the best advice Ive had for shoulder training.

[@seekn.destroy4064]

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.

[@philclarke3660]

I've been waiting for this side and rear delts episode for months. So good to have it all in detail. Thanks Chad and Mike

[@manu85345]

2022 still revisiting, still learning. Blessings

[@sheldonhendrix1983]

"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.

[@alexkonar9525]

U are the best bodybuilding youtuber thanks for all the ifo. Im a big supporter 🙏

[@celestialyidum]

Absolutely killin' it, guys. Keep doin' the lords work

[@Eudaimonia88]

AWESOME ADVICE. Mike never disappoints.

[@Boltdriver70]

Earned a sub here. Great explanation of everything you covered. Thank you..

[@ollierussell88]

I have always struggled with shoulders but ive been using this method for 4weeks now and im very happy with the results. Go light and focus on the contraction and volume, volume VOLUME! I do them 4x a week, 6 sets on side and 6 on rear...16reps. Plenty of drop sets. This is my new favourite channel and this guy talks so much sense. I hope you read this, thanks man. 👍

[@ollierussell88]

@@kimjongun2536 thats right...i wasnt sure if he meant the MRV was for each head or combined but 24 a week for each head is working great for me since i realised my shoulders respond like a fast twitch muscle...calves and forearm etc. Dont concern myself with front delts either.

[@ollierussell88]

Much better than low volume with heavy weights. Infact shoulders were always my bodypart that struggled the most. Very strict form with high volume and low weight have turned them around. Personally i now think heavy shoulder presses rely on other muscle groups too much...delts are small muscles and for me isolation aswell as the very high volume is the way forward...possibly not for everyone. My biceps, traps and triceps always overpowered my physique but for the first time my shoulders are starting to get alot fuller. Hopefully soon i will have shoulders i always wanted.

[@ollierussell88]

My results still continue to impress me although i did give myself some kind of over use injury last month. It makes sense to me why this is working...calves for example take alot to be completley fatigued because they are used so much in day to day stuff, walking and even just standing. So in the gym its like they need more volume to respond. Unlike lats or chest which i find for me personally need lower volume but heavy work to respond, lats arent really used in most daily activities. It was a bit of a realisation for me that delts are used so much day to day, everytime your arm moves your shoulder is working in some way, so just like calves they need high volume. I always thought heavy shoulder presses would add mass but it never worked great for me. I dunno i could be talking complete crap, im not a professional trainer or anything but this makes some sense to me. Either way its clearly working for both of us. I hit the gym really hard a few months ago...too much too soon after a long time off, but yeah im still going to use this method now my body has adjusted to training again.

[@TheFatSteez]

Donald Pump they actually respond to such high volume because they are typically made up of more slower twitch fibers and are hard to expose to damage via mechanical tension. 24 sets a week per head is pretty high volume. Try starting at the lower end of your MAV say 12-16 sets and work up to 24 or even higher before deloading. Will help avoid those over use issues

[@TeslaRifle]

11:28 LMAO

[@06livefast]

DEEP INSIDE

[@matheus.bueno47]

NO MERCY

[@TeslaRifle]

FrostKaiser sweep the leg

[@AJay-sx8uh]

You’re knowledge is brilliant and you put it across very simply! Subbed!!

[@Piface2099]

brush that shoulder hair up with a comb to maximize those rear delts #whateverittakes

[@invisipunk]

That intro gets me PUMPED!

[@supersaiyanzero386]

Your chill explanations mixed with your size is great. This is very helpful. I have low back issues so i need to wear a belt for and standing or sitting dumbbell exercises despite my super strong core. Lookin forward to your deadlift vids when that comes around as my back heals.

[@josphellihsilak4588]

"Overkill is underrated" is a great philosophy for delts.

[@jdanielortega]

Thanks for the advice Mike. Mrs Johnson stood no chance for that 5 lb dumbbell.

[@marlon1171]

🤣🤣🤣🤣🤣🤣🤣 The fighting the old lady for the 2 lbs Dumbbell analogy was too much lolll

[@vndrevlves]

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

[@max_performance_solutions]

10:41 that is some admirable gym etiquette Dr. Mike

[@manuelmoreira8575]

THANK YOU SO MUCH Juggernaut Training Systems!!!

[@Jstars200]

Best video on side delts I have come across!

[@markeadie1081]

Haha! “Fight the old lady for 2.5’s 👊🏼 give her what’s coming.” Great information. Keep up the great videos!

[@charlesrichards7309]

Give that old lady what's coming!! Bro your funny as shit. Your the shit dude!! Thanks for all the content!! Best person on youtube!!

[@mmcnamara35able]

"Give her what's coming". 😂😂😂😂😂. Dr.Mike is king 💯

[@michaelhughes8936]

A great presentation. Hilariously funny too. Thanks for the pragmatic approach and the smiles. Look out for the old ladies! Change = delta. Thanks:)

[@jabo9652]

Now we need calves

[@nllc9779]

Jabo Art tell that to Omar.

[@manuelmoreira8575]

Yes!!! CALVES!!!

[@hamishmcewan1176]

Yes agreed.

[@Boltdriver70]

Yes please!

[@brca89851]

I wish I cared about side and rear delts when I first began training.Great video!

[@borisleoro8943]

I really enjoy training them

[@tmBabylove]

Wow, very thorough and knowledgable, I got a lot of value from this

[@genofre]

Man!!! Fantastic vídeo!!! A real masterclass on shoulders trainning

[@knives2718]

I'm on Candito's 6 Week Program and now I'm gonna try to use Upright Rows as an Optional Exercise for Bench days instead of Dumbbell Lateral Raises.

[@Rvns556]

Give her what’s coming 😂😂 You are the man Dr

[@johnfurr5698]

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!

[@darkknight17]

I really like this guy. Great content. Thank you.

[@wildwildwest1286]

One of the best delt trainig vids I've seen yet.Had no idea the side delts could recover so well.Great info.

[@tiagocampos9824]

You just rocked my shoukder training! wow!!

[@zclan4130]

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

[@rich24561]

Why all the f**ked up comments. Good content 😊

[@PickleManDylBoy]

Wow this video is amazing, full of important information

[@alimehrozi2828]

Damn Mike, you liking that 1G of test a week ;) the hair on your shoulders don't lie heheheh

[@noonevincecarterfan]

Super video wih lots ofvital points and information. Those two delt areas are often troublesome for many to get progress with. Should not be neclected but more so trained often and with pretty large volumes, larger than most use. I can do 35+ sets of side lateral raises per week and still recover since I've done them for years, but the intensity techniques do help a lot.

[@GeorgeLocke]

kettlebell facepull is a fun variation. pull outward on the handle as it comes up.

[@MrChiefLocc]

the giver wots comin shot killed me

[@kylefrost2119]

Snatch grip (klokov) presses are by far the best lift to build side delts and build the rear delts and traps really well too.

[@cinemamadness6920]

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?

[@Eyoballin]

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

[@rickyjangatang1]

Forearm and general grip guidelines?

[@yoshineitor]

I find lateral raises to be goated, they are humbling and if done properly they can fry your side delts, I just do 3 sets of them at the start of the mesocycle and end up with 5 at the end, delts have been growing like a charm with DBs that can be considered light.

[@gaurd3]

Elephant in the room. That Neanderthal genes expression you got going on.

[@buck3565]

"...in that case, give her what's coming!" hahaha!!

[@louvinspierre8716]

I learned so much in 13 mins

[@someguy2249]

Calves and abs please!!! :) I love these videos; keep up the good work.

[@217PARADISE]

i love your voice and the way you talk, SUBBBBBBBBED

[@tomhines3404]

So so helpful! Thanks Doc Isratel!

[@bostonstrongpatriots8881]

Dr. Mike and Jeff ATX would be intetesting debate about upright rows 😃

[@jlhopwo]

Subbed! Glad I checked this out!

[@MooseXD]

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.

[@mustafasamater4686]

Great video absolute genuine guy

[@wopdiwop00120]

I like the way you explain this stuff 💯💪🏾🙏🏾

[@deeznuts3540]

John meadows suggests short range of motion with heavy Dumbells on lateral shoulders... its not ego.. its good

[@AmzGrewal]

wow , really good video. really informative and he gives real advice that makes sense !good shit

[@michalus09]

Yeah, side delts laterel ego row in front of the dumbell stack is just a sweet case of dieing empathy.

[@neimad7777]

Thumbs up for the old lady joke :)

[@michaelkaye5995]

Demonnic shit. That was a joke?

[@r__murph]

Exactly what I needed today!

[@MatiDota]

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.

[@MatiasStrengthCoach]

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?

[@robinferdous9164]

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.

[@TMFitness]

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.

[@ymousanon5971]

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.

[@Leo-yn5fx]

Who cares about the literature. His shit works

[@rulesyaface]

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.

[@henrygobblesag1815]

Can always use plates instead of rack runs. Just grab 2 10s and 2 5s. Can hit 15, then 10, then 5

[@bmcmanus28]

26 MEV for each rear delt and mid delt? Or 26 MEV combined?

[@a.zeu1TV]

bmcmanus28 hopefully someone will jump in yo clarify this cause Im confused too

[@morgancheadleofficial]

A VB Content it’s for each delt

[@redwildbear7253]

I had the same confusion too

[@joeschmoe1645]

You got a subscriber here, very impressed!

[@JuggernautTrainingSystems]

Welcome aboard!

[@babogoon]

thanks!!! a lot of help i got, good information, envy about your pec

[@MarioGonzalez-wj9ql]

"And then hey...give her what's comin" 😂

[@budgetking2591]

i found out doing side raises with your chest on a bench with slight decline, really eliminates the front delt activation.

[@kirkholmes11]

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?

[@1brunner699]

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.

[@Justin-sw3kq]

@@1brunner699k

[@terrywbreedlove]

Who is this kid playing the good Dr.

[@Jay19384]

Yes!!!!!! Finally!!!!! Thank you!!!!!!

[@lukes4345]

155,500 views and only 78 dislikes ! Damn good video, thank you

[@hsjasmap]

I really like the way he talks

[@joaocrufer]

Thank you for advice! Very good information

[@nosaj666]

This big monster said “tummy” 😂

[@anon2034]

12:14 Best superset for shoulders!

[@momomomomomomo909]

Great informative info for my lacking shoulders that i havent been doing lol

[@deetyler8134]

Great vid

[@brianfox340]

When this man says "tummy" it's ... cute feels like a weird word to use, but it's the first word that comes to mind.

[@nilesminor7403]

but dom says go as heavy as possible

[@trevor852]

drop sets with heavier weight

[@Rave.-]

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.