Quick and Effective Delt Crushing Workout

@pharbi_
This is a sample workout designed in accordance with the scientific principles of hypertrophy training.
PLEASE feel free to try it yourself!
To determine rest times per set, unless otherwise specified in the video, do your next set once:
Your target muscle is no longer still burning from the last set,
You feel like you can push the target muscle hard again, and are mentally ready for another hard set,
Your breathing is more or less back to normal, and
Your synergistic and stabilizer muscles are recovered and ready to support your target muscle in the upcoming set.
For autoregulated training programs, give the Male or Female Physique Templates a try:
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Female: renaissanceper...
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[@shamusohaire7249]

“Don’t feel left out, it’s just that God made you wrong and everyone hates you.” Actually had me in tears.

[@djb8151]

Honestly Mike prolly doesn't even believe in God(Other than some agnostic world view). My Dad is a Russian Jew also. I am a Christian I hope he comes to know the Lord one day both him and my Dad. God bless you Mike you have helped me learn soo much about training both strength and hypertrophy and your funny as shiiz.

[@fragasm726]

I lost it haha

[@XAUCADTrader]

@@djb8151 He doesn't, he has the Ayn Rand Capitalism: An Unknown Ideal gear on his deltoid. She was also a Russian Jew. I'd get that too if I was into tattoos...

[@__Mav__]

😂

[@Janzer_]

accurate and cutting. perfection.

[@dtread9543]

Its so refreshing to see a realistic shoulder workout instead of just throwing heavy weight around. 10's, 15's 20's will destroy your delts if you use the weight correctly.

[@ivog2256]

If used correctly you’ll have to ditch the lightweights. That will grow your delts.

[@primalguardian4330]

Kilos or Pounds ?

[@ivog2256]

@@primalguardian4330 that’s what I’m saying. Kilos yes but 20 pounds ain’t doing nothing 😂

[@tylorvidrine2063]

Clearly it is.

[@ivog2256]

@@tylorvidrine2063 I disagree

[@sbd8106]

this delt workout will summon the delt god derek laughing crying emoji

[@gregbredenko2290]

Fire emojee times three

[@deoxysssichooseyou]

Dude, just fucking no

[@steveloge8119]

3D Delt Final Boss, flexing emoji flexing emoji fire emoji smile emoticon

[@highviewbarbell]

@@deoxysssichooseyou just fucking estradiol response like, low dude. Fucking laughing crying emoji times three dude

[@ChrisCastroVisuals]

🔥🔥🔥

[@c.benmansour3546]

I feel bad for this poor guy... my delts melted from just watching this.

[@joshuaosborne6382]

Derek’s been real quiet since Mike dropped this vid..

[@BatMan-w5n]

Lmao

[@shahaf75]

"You got big ass arms; that's your fucking problem!" That's why I love the Dr.

[@MetalGuitar06]

Came to say this but you had it covered lmao

[@xjet]

I thought I was training hard -- but this takes "hard" to a whole new level. Great inspiration! Thanks so much!

[@mortenlarsen7220]

Maybe you are depending on your level, this guy is an enhanced IFBB pro with elite genetics he can get away with more and gear users will get alot of really light weight pump work. There is a guy in my gym who is alot bigger than me, and im already a beefy dude yet he cannot lift much weight ive seen him struggle with 185 pounds on the bench.

[@GFuture]

Train according to your planned intensity/volume ( rir, rpe ) and how far you are in your prep/plan

[@kennethhui]

@@GFuture so when do you include this workout in your training plan? is this the end of a block?

[@azzcoopz3270]

People think training like this is too much and will hurt you but than happily ego lift and smash weights they can’t really handle for heavy sets of around 6-8 with terrible form

[@GFuture]

@@kennethhui which workout buddy? The one they did? Probably at the very end of a certain mesocycle :)

[@killercontent7688]

I love it when Mike goes that rep was bullshit 🤣 Gets me everytime

[@averagesavage4140]

That should be a t-shirt.I would buy that.

[@wesleypendergrass6111]

Guys, this dude is a total badass and he's pulling 20s and barely the bar. If you're throwing 45s on laterals, you're probably "that guy" at the gym that is obviously slinging stuff with disregard to technique.

[@JohnnyHellraiser]

As a natural and been lifting close to a decade, form and technique is very important BUT you're not gonna get anything done lifting 20's for shoulders. All these weak roided up form police just wont get.

[@gioabeleda3269]

@@JohnnyHellraiser im guessing youre "that guy'

[@SasquatchActualFitness]

@@gioabeleda3269 yup

[@tsicby]

Hypertrophy is everything when it comes to muscle growth and Dr. Mike is tweaking these routines to maximize hypertrophy which usually means less weight is needed than routines that allow you to maximize the weight load. When you maximize your weight load, you're not maximizing hypertrophy in most cases because you're not able to offer any real resistance on the eccentric move (where your letting the weight down which is where the real hypertrophy is happening). This is why he uses an arms only move, for example, to keep the hypertrophy going.

[@Richard-lm9ro]

@@JohnnyHellraiser u don't know anything about training buddy

[@christophercruz620]

I didn’t like my current delt exercises, so I incorporated this into my workout. It is now the next day… and I wanna cry

[@zachkieri1185]

“Slower on the way down or I won’t count them”….context really is everything

[@KBE87]

1:44 "you don't want to get into the situation where you're doing this shit" 1:55 the guy in the background of the small video frame: doing exactly this shit

[@RishabhSharma10225]

Doing front raises too lol

[@MechanicalPigg]

Hahahaha the timing is impeccable

[@gaurd3]

Doing side laterals correctly is truly humbling.

[@marcwittkowski5146]

"Lateral" means (pertaining) to the side. "Side lateral" is redundant.

[@gaurd3]

@@marcwittkowski5146 Actually side is in reference to the head you are training and lateral is what you are doing, dumbass.

[@RishabhSharma10225]

@@gaurd3 Well, it's obvious that the lateral head is trained through lateral motion. So saying side lateral raises is actually redundant. Do you say upper incline bench press? Or back rows? dumbass!?

[@amishtechwizard5540]

@@RishabhSharma10225 you’re raising the weight laterally using your side delt. Saying “I’m doing laterals.” Just sounds fucking stupid because 99% of people have agreed that it’s called a side lateral

[@jhondisjames2151]

@@amishtechwizard5540 I've literally only ever heard them called lateral raises. Why can't we just call shit by what the actual lift is? tf

[@gamegenie11]

As a person that doesn't feel my shoulders engaged when overhead pressing; this is exactly what I've been looking for.

[@markpitale7270]

Same. You should also try lu raises, truly a game changer imo

[@rrurban]

Relax your traps and keep your shoulders down, lift with your elbows more forward yet under the bar

[@Bill-ou7zp]

OHP is a front delt exercise. They’re working on side delts

[@chilldoc9638]

@@Bill-ou7zp ohp also hits side delts to some extent

[@Bill-ou7zp]

@@chilldoc9638 Barely, that's why OP made this comment lol

[@joshuaroughan3350]

I love that Mike with all his bloody qualifications PHD etc, deep down you can see he loves to train himself, and to coach others.

[@maroonabuchel367]

I was literally doing this workout as they were going through it. Love it, love Dr. Mike! So much information, so much QUALITY content and so much to learn, especially for a new personal trainer. Thanks DR!

[@timecap741]

He’s got two dr Mike heads for delts

[@Wrek100]

Dr. Mike is one hell of a coach real time. Loving this stuff!

[@MrJamesdryable]

I feel like this intensity would only be ok every now and then. His shoulders are gonna be fried for days.

[@nathanlee6910]

Man I'm Hurting just looking at this. I couldn't manage this intensity. Even on a monthly basis

[@RenaissancePeriodization]

Yep, this is peak workout so it would usually be a deload week after this! - Dr. Mike

[@nathanlee6910]

@@RenaissancePeriodization your channel is awesome. Keep up the good work!

[@devil5hlygrim972]

I love the growling at each other in the first workout.

[@EmersonMastros]

KEEP THESE UPPER BODY VIDS COMING!!

[@BaldOmniMan]

Will it give me Derek’s Death Star Delts? I’ll settle for his sardonic sense of humor

[@patrickd5273]

Dr Mike I can not thank you enough for cutting out most of the beginner struggles/mistakes people make. I feel like it’s made my first 6 months of lifting seriously the most efficient possible. It’s my dream to have a trainer like you now and then years down the line to make sure I’m on the curve I need to be on then. As of now I’m more than confident I’m killing it, thanks again! Hope you see this somehow boss

[@Slammintone]

Thank you for this. I can’t tell you awesome this is for rehabbing 58yr old arthritic shoulders. It’s a shoulder saver and a month ago I thought I was looking at possible surgical intervention. This, plus my regular regimen of military presses, Arnold presses upright rows and laterals is curing me. It feels great polishing off my shoulders with this intense series of exercises.

[@GlassGardenband]

These videos really should be called "Dr. Mike destroying another athlete way stronger than you"

[@stevenmah5124]

Love this series , hoping to see a back workout soon

[@RenaissancePeriodization]

You're in luck! Mr. Harbison himself comes back in a bit for.... BACK. - Dr. Mike

[@ard1232]

Dude's shoulders are so big they make his arms look small. And they ain't 🤣

[@kreagan4826]

"we're here for the pain!" preach it dr mike!!!

[@jasonhanson6563]

I wish I had a trainer yelling at me like that. I love it.

[@ianonufer6988]

Mike. You are head and shoulders ( no pun intended well actually the shoulder pun was intended lol) the best fitness youtuber out there right now. Just good lifting info. I wished you lived by me and trained me. But if you ever come near pittsburgh and you get free I would love a good lift session. I know that will never happen but for real for real your info is fantastic thank you and keep up the great work.

[@brendakirk7250]

Love it. Delts are something I want to work on more. They seem to give me the most pain. I can hardly lift my arms to feed myself dinner after a hard shoulder day.

[@michelrood2966]

B.S

[@radjamss6390]

@@michelrood2966 yeah brother that’s total bullshit!!!

[@SchuyFit]

Dr. Mike is Mushu when he films his videos & Smaug when he's coaching athletes. Insane 🤯

[@baerwein5669]

The knowledge, the humor, the music... Just perfect! Beautiful video

[@therealmegabros]

So glad KZbin recommended this channel !! Thanx for the vids !!

[@ninseineon]

Dr. Mike is the dominatrix of body building

[@breadyegg]

Ha ha yes!

[@DelacroixGaming]

Been doing this for 2 weeks, It's night and day. Thank you for these videos!

[@d.k3.em.z.o.y.m.n.r.t.b.s.467]

This is amazing! Another golden video filled with amazing content! We appreciate you Dr mike!

[@rorymahon8586]

Half way through I thought I couldn't take watching this anymore, that poor guy having to go through that.. Dr Mike is an executioner!

[@Liveleadplayer70]

even 3x15 honest ROM side raises with that empty bar finisher worked great..biggest my delts have ever been

[@MrMONTEROSSO]

love this channel. Doc Mike is legit AF

[@edwindizon3628]

I tried this exact workout yesterday and I can’t even raise my arms without crying. Awesome workout!!!

[@enraikow6109]

I can see his shoulders turning red. The pump must feel INSANE!

[@dma917]

I was being lazy today, but this just inspired me to get up and do a bunch of sets of full ROM lateraly raises. damn those are great! going to keep hitting my shoulders before getting back to work. thanks for the video

[@ararson4710]

I tried the shoulder work out it's not easy. But it's so good and it burn my shoulder so bad. Thank you.

[@trdi]

The most interesting part of the video starts at 8:55. You are welcome.

[@cartoontaj]

I was just pointing that out 😂

[@Gadderz87]

I needed to see this, my form goes to hip thrusting, flailing, crashing through the weight rack, you name it

[@alexanderenrriquez6027]

Mike great video! really enjoyed watching it. Especially at 4:22

[@LewMacDonald]

and 7:53 ?

[@alexanderenrriquez6027]

@@LewMacDonald completely missed that one haha

[@55onit]

8:55

[@atl3630]

Men of culture

[@israelcortes6714]

This is truly one of my favorite videos

[@Aphexm1ke]

I can't wait to try these.

[@Ianmundo]

6:09 girl in background looks like she could jump over the moon 😍 P.S. Mike beat this guy’s delts like they owed him Lamborghini money 💰

[@kareemkhederoo4092]

Can’t wait to try this. Always good stuff!

[@andrewglagau8685]

Yep!.. I reckon I can do that at my age of 65. Given the fact I used to do bodybuilding back in the 70's and 80's.. I've been working out the last 2 years and that shoulder workout to me looks very inviting... I'm going to do this one tomorrow. 😆

[@MetalGuitar06]

This is a huge motivation to modify the same ol’ workouts. Love the dry humor and commentary lol

[@jaeden1132]

I love using these and the concepts from them for my own training

[@RenaissancePeriodization]

That's the whole point of these! Very cool to see that you're taking something away. - Dr. Mike

[@bhuvaneshs.k638]

Great. Tomorrow is my shoulders and bisceps day. Will try this

[@JuicyOcelot]

Lol Mike was super witty with the comebacks today

[@Palestradizzo]

Doing shoulders and arms this week will incorporate these!!

[@johnkennington7093]

"You have big arms. That's your problem." Love it!

[@MrFirstMiddleLast]

I didn’t think it was possible, but this guy proves that there is such a thing as delta being so big that they throw off your aesthetics. 😮

[@stanislavponomar2588]

“…God made you wrong and everyone hates you!” Story of my life, Dr. Mike.

[@kovulion7777]

The fact none of the weights arent even ego weights, just like so small makes the workout super legit

[@Nezza80]

Most replayed timeline 😆 Loving the little Mike in the window. Could we have a good Mike/evil Mike on each shoulder?

[@salam-s9y]

This is amazing and so straightforward

[@madeleygaz1615]

Only recently come across this guy. He is totally awesome, luv his style

[@neosanking1388]

Great workout guys.. Thanks Doc. these super rom lateral raises are fantastic.

[@coreydw1]

Those finishers are savage

[@stdavis22]

hes clearly all natural

[@ElMagicTrainer]

Siempre ha sido mi estilo de Entrenamiento poco peso tecnica perfecta... muchas Felicidades no sabia q existia un Entrenador tan bueno

[@mralloc23]

Dr Mike always going after those eccentrics lol. But he's right, you feel incredible burn controlling your negatives. Plus your lift is much more deliberate and less ego.

[@rmower3428]

I'm really feeling this 😂, respect to you guys, proper form 😢. Keep up the good work

[@gracecar5820]

Damn you!!! I added super ROM laterals and could not lift my arms. Great exercise.

[@michealtaylor1228]

This guy is a beast. Goals. Holy eff...

[@jpark601]

You are the best coach!

[@williammacauley5498]

Good delt work out, I am working thru an injury, and this helped even through I couldn't use very much weight at all

[@lukespears6038]

Thank you for the information and content!

[@charles3840]

Dr. Mike is evil as a coach, love it

[@paulespino6462]

That was awesome delt workout. Phil's shoulders are insane!

[@DFunct905]

That peak on the side is legit freaky.

[@PrezPRL]

I'm cringing watching this from the comfort of my bed! 😂 Going to try this in a few minutes n cry myself to sleep later! 😂 Good Stuff!!!

[@Henry-yi4rg]

Very very very good exercises. Thank you Sir.

[@bobbondarul7448]

Really nice Tell us something about the brakes between the exercises

[@AwestaKhalid]

5:20 "Hold, goddammit, what are you doing?" hahahhahahahha fucking Dr Mike.

[@syloluon4969]

Those striations and his shoulders were ripping through when he started the Olympic bar shoulder raise. Its insane..."ouch...owieee"

[@Caton71_fitness]

Awesome shoulder workout 💪🏼👍🏻

[@Spartan.Physique]

definintly trying this workout in the morning!

[@davereid-daly2205]

Wow, that guy is mentally very strong, he never gave himself an inch of slack...

[@KootBear]

cant wait to try this! looks super effective

[@andre.eccard]

This "hold it, hold it, hold it" thing reminded me of Hany Rambod.

[@Vourn-75]

The way Philip's delts explode is phenomenal.... 😮

[@bk-dm3ol]

Really enjoyed your videos, I have horrible shoulder's pain I can't do any of this exercises any suggestions

[@nealjohnson8309]

Is this a good workout for natural lifters and especially older lifters?Just wondering.

[@_Sam62]

Hell no! A natty should just do the basic exercises, low volume, high intensity, 5-7 work sets per session/per week of 8-10 reps.

[@EnFuego79]

"You've got big ass arms, that's your f-ing problem" 🤣

[@gotlifez3558]

again superb work from all

[@sobs75]

carson wentz got JACKED

[@YMESYDT]

When he said "owie" yeah I felt that

[@WOGANESE666]

Tried this today and holy f**k! Dr Mike you sir are a god! Myoreps suck but a good suck haha! Never felt a pump in my delts like this. Keep up the content, I wanna learn more💪

[@louiexiii91]

She knew exactly when to do that movement and the camera man knew exactly where to be lol. Don't act like y'all don't know EXACTLY what I'm talking about!

[@rasputinColussus]

M gonna try these on my next shoulder day..

[@sirhc4986]

Dude has the craziest shoulders I've seen. Immense!

[@RoninWarrior1776]

I’m fuckin dying right now doing this workout 💀

[@patrickcolford5827]

this trainer is awesome!