How to Build Your Rear Delts (28 Studies)

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Alpha Progression App: alphaprogression.com/HOUSEOFH...
FREE Bench Press E-Book: www.houseofhypertrophy.com/fr...
Timestamps:
0:00 Intro
0:40 Part I: Horizontal Pulls
7:28 Part II: Vertical Pulls
14:23 Part III: Isolating the Rear Delts?
22:52 Part IV: Summary
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References:
Australian Review Paper: pubmed.ncbi.nlm.nih.gov/30411...
Study looking at upper, middle and lower lat leverages: pubmed.ncbi.nlm.nih.gov/18691...
Leverage is one crucial factor:
journals.lww.com/acsm-essr/fu...
pubmed.ncbi.nlm.nih.gov/19124...
pubmed.ncbi.nlm.nih.gov/16458...
Lats wrap around posterior chest wall: pubmed.ncbi.nlm.nih.gov/11415...
Lats and Scapula:
pubmed.ncbi.nlm.nih.gov/16092...
danogborn.com/the-lats-scapul...
Rear Delts leverage for shoulder horizontal extension: pubmed.ncbi.nlm.nih.gov/9356931/
Those 3 fine wire papers:
www.jospt.org/doi/epdf/10.251...
pubmed.ncbi.nlm.nih.gov/1867334/
pubmed.ncbi.nlm.nih.gov/18174...
sEMG study comparing lat pulldowns with different grip widths: pubmed.ncbi.nlm.nih.gov/12423...
sEMG not correlated with hypertrophy: www.biorxiv.org/content/10.11...
sEMG research on the calves: content.iospress.com/articles... + pubmed.ncbi.nlm.nih.gov/20581...
Long term muscle growth research on calves: pubmed.ncbi.nlm.nih.gov/32735...
Kassiano: www.researchgate.net/publicat...
sEMG research on machine revese flyes vs seated rows:
Franke et al. - www.researchgate.net/publicat...
Botton et al. - edisciplinas.usp.br/pluginfil...
Long muscle length research:
Maeo 1 - pubmed.ncbi.nlm.nih.gov/33009...
Maeo 2 - pubmed.ncbi.nlm.nih.gov/35819...
Pedrosa - pubmed.ncbi.nlm.nih.gov/33977...
Kassiano - pubmed.ncbi.nlm.nih.gov/37015...
journals.lww.com/nsca-scj/Abs...
www.houseofhypertrophy.com/BI...
Deltoids have 7 segements:
Brown et al. - pubmed.ncbi.nlm.nih.gov/16458...
Sakoma et al. - www.ncbi.nlm.nih.gov/pmc/arti...
Audenaert & Barbaix - www.ncbi.nlm.nih.gov/pmc/arti...

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8 июл 2024

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Комментарии : 302

@HouseofHypertrophy 11 месяцев назад

Hey All! -Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY Timestamps + Note about Pectoralis Major Below: Timestamps: 0:00 Intro 0:40 Part I: Horizontal Pulls 7:28 Part II: Vertical Pulls 14:23 Part III: Isolating the Rear Delts? 22:52 Part IV: Summary Note about Pectoralis Major Below: To avoid confusion and to keep the emphasis on the rear delts, I did not mention some details about the pectoralis major in the video. More specifically, the pectoralis major middle and lower regions actually have good leverage for shoulder adduction (the motion occurring in wider grip vertical pulls). Indeed, sEMG research also finds fairly high activity from these regions during shoulder adduction. Now, I actually have a hard time making sense of this data, because the magnitudes of activity and leverages from the middle and lower pec regions are not far off that of the lats. So at face value this data would suggest the middle and lower pec regions may be trained as effectively with wider grip vertical pulls as the lats are. In the real world, I’m not sure anyone would actually believe this to be true. Don’t get me wrong, I do think this data indicates the pectoralis major will indeed be involved, but I’m simply highly skeptical of the notion they are trained as well as the lats with wider grip vertical pulls. Therefore, as emphasizied in the video, neither the leverage or EMG research is flawless. I may expand on these ideas more in a future video on training the pectoralis major. But nonetheless, I believe all the contents in the video are solid to help inform training the rear delts :)

@bestinmultiverse1463 11 месяцев назад

That's the reason my chest is always sore after weighted pull-ups.

@hijo1998 11 месяцев назад

I was wondering why you didn't mention the pecs. Is their leverage also good in shoulder extension (especially the first part in a vertical pull)? Because pullovers are often done for the pecs and personally I feel them even more in a close grip pull down rather than a wide grip one

@HouseofHypertrophy 11 месяцев назад

@@bestinmultiverse1463 Oh that's very interesting to hear that!

@HouseofHypertrophy 11 месяцев назад

@@hijo1998 I'm only aware of one study looking at it: www.ncbi.nlm.nih.gov/pmc/articles/PMC2644775/ It indicates the lower pec region does have leverage for shoulder extension, more so at those higher angles (top part of a vertical pull), but it's leverage isn't that much.

@user-en5vj6vr2u 11 месяцев назад

No, pecs can be trained in wide vert pulls. If you pull the bar from above your head to out in front of your body and focus on the shoulder adduction cue, then you’ll feel the pecs near the bottom of the movement

@squidford8934 11 месяцев назад

I can’t believe this is free, love from Germany.

@tboland728 11 месяцев назад

Seriously! 🙏

@HouseofHypertrophy 11 месяцев назад

🙏

@tom6069 11 месяцев назад

They have some good videos, but some of them are extremely boring in naration and information loop that only sounds to me like this: 1918 2 groups of women aged 21-40 used superslow heavy training vs superslow light training they had attached to them electrodes electrostymulus electrobombasstic dancing shakira bellydance 1708 2 groups of men aged 21-80 used fast repetition with light weight vs slow rep heavy weight both groups used 1000 degrees angles on their biceps on average leverage of 90 degree angle also they used different grips and wore different underwear everyday vertical activity pulldown theogrqphy example meogrqphy hypertrophy semg research in mgbm research actigity gastric activity compress hidratation complex range of motion geography mortality good speculation of the study reflect compatibility in practility mobility

@tom6069 11 месяцев назад

Stretch of hypertrophy curl headaches over extension in hybernation motion tend to overall study in brazil 1655 strenght induced a bit of partial seducing in full motion bullettime slowmotion cable raise

@tom6069 11 месяцев назад

Yea so what i want to say, boring repeating information, for stupid people like me, id prefer a shorter answer or naration for some parts like(the group who performed superslow repetition had 10% more resuslt in building muscle than fast repetition) i dont think all viewers are pros in english or understand all the terms in the video, so as begginer this turns you off

@argonkrux9873 11 месяцев назад

Your animations are getting way better than before, keep up the good work

@HouseofHypertrophy 11 месяцев назад

Thank you my friend !

@bigman9854 11 месяцев назад

I respect the amount of work gone into this video man, well done

@HouseofHypertrophy 11 месяцев назад

Thank you my friend! :)

@GThermic 11 месяцев назад

If I really want to target the rear deltoids, I do face pulls. Face pulls have been really helpful in improving my rear delts as well as my posture I highly recommend adding face pulls to your workout routine for maximum benefits.

@hijo1998 11 месяцев назад

They're also quite good for training the rotator cuff which is basically the best thing you can do to prevent shoulder injuries (besides obviously not being stupid and doing everything wrong or doing a shit ton of volume and intensity techniques without warming up etc)

@HouseofHypertrophy 11 месяцев назад

Yeah, I do believe there are probably quite a good movement for the rear delts :)

@lightningarrow4486 11 месяцев назад

I only feel face pulls in my side delts, mid back and rotator cuffs. Never understood how people activate their rear delts on that move...

@user-en5vj6vr2u 11 месяцев назад

You don’t “feel” rear delts on most exercises, but they’re activated. Regular face pulls and high-to-low face pulls will undoubtedly hit the rear delts

@lightningarrow4486 11 месяцев назад

@@user-en5vj6vr2u Well, I feel them very well on compounds, such as rows and pull-ups/pull-downs, as well as on certain isolations, such as reverse cable flys and skiers. These has also grown my rear delts. But on any exercise with an arm angle above 45 degrees, I barely feel anything. I don't doubt that they activate to some extent. But to me, this seems to be mostly a matter of stabilization and not so much the muscle actually working hard during the moment.

@aajohnsoutube 11 месяцев назад

Ok. Show me 28 studie… oh a data set is a study. I’ll save everyone the trouble. “Rear delt work”. Rear laterals, real delt machines, rows with elbows up. Boom

@SnakeAndTurtleQigong 11 месяцев назад

Thanks for taking us along with you as you study!

@HouseofHypertrophy 11 месяцев назад

Thank YOU for your consistent support my friend! :)

@mrnaizguy 11 месяцев назад

15:35 not a good study. You cannot know if the hip thrust group got more growth because of the hip thrust or because of more volume. The control group should have also done 18 sets but with the squats and deads. I can't wrap my head around how trained scientists can screw up their experimental design in such basic ways.

@HouseofHypertrophy 11 месяцев назад

I do certainly understand this point of view, and I agree it would have been useful to have another group with equated volume. But I don't believe this inherently means the data is useless. It at least indicates the addition of another exercise (which simultaneously leads to more volume) can produce more gains. Imagine if we got null results (no difference in gains between group one or two), then this would lead to the speculation that more volume from a more isolated movement doesn't neccessarily lead to more gains :)

@agustinlenarduzzi1475 11 месяцев назад

Omg excellent as always! Not gonna lie here, you leave me thirsty for a lat video now 😂 You have become my favourite creator for my gym journey. You are my new Jeff Nippard for sure. Keep up the good work!

@HouseofHypertrophy 11 месяцев назад

Thank you so much for the kind words. Jeff Nippard is awesome, so to be in the same sentence is an honour. I will have a video on lat training in the coming months! :)

@gaulthiergaspard7792 11 месяцев назад

ty for your work !

@HouseofHypertrophy 11 месяцев назад

Thank you for checking it out!

@wolfalshehri6200 9 месяцев назад

Absolute gold mate, cheers

@danschweri 11 месяцев назад

wow, very much in depth and wonderful visuals - thank you!

@HouseofHypertrophy 11 месяцев назад

Thank you for your continued support my friend!

@spongebobsunglasses8643 11 месяцев назад

Great video as always

@HouseofHypertrophy 11 месяцев назад

Thank you my friend!

@Muphenz 11 месяцев назад

Great work as always!

@HouseofHypertrophy 11 месяцев назад

Thank you my friend, your long time support means a ton :)

@lsenger3343 11 месяцев назад

Bro this is gold content. And your voice is magnificient

@HouseofHypertrophy 11 месяцев назад

Thank you so much dude! I rarely get complimented for my voice (rather it's the inverse), so that's nice 😅

@unicorn1655 4 месяца назад

you have no idea how many times ive come back to this video and i finally have a short workout split thats effective and easy to follow. lots of love

@HouseofHypertrophy 4 месяца назад

Awesome to hear! I wish you the best of gainz :)

@havenp 2 месяца назад

Wasn't expecting a physics lesson! Thanks for backing up your info with biomechanics research, great video.

@shantanusapru 11 месяцев назад

An excellent review, as usual!! I have long been skeptical of sEMG data/studies, and one should not read too much into those, nor use them solely/mainly to guide their training...! This has become even more irksome for me as recently (over the last year or so) so many fitness influencers/gurus/'experts'/RU-vidrs have jumped on the sEMG bandwagon (as the equipment has become more accessible & cheaper), 'trying/ & 'testing' it out in their gyms & 'guiding their training' based purely/mainly on that metric! Most of them don't even understand what the heck they're doing!! Bah!

@bestinmultiverse1463 11 месяцев назад

I appreciate the summary at the end as I don't have the time for watching the whole video.

@HouseofHypertrophy 11 месяцев назад

No problemo! :)

@erikschubert9764 11 месяцев назад

I can relate somehow. However, I enjoy to watch the full video too much to skip the main content which leads to understanding the summary. Also the summaries are great when going through older videos for refreshing the knowledge.

@kenglass1980 10 месяцев назад

Thanks for the heads up on the summary

@gregd4391 15 дней назад

Another great video.

@LazerTheKiller 11 месяцев назад

Thank you so much! I remember requesting a video on the rear delts a couple weeks back and you delivered

@HouseofHypertrophy 11 месяцев назад

Thank you for checking it out dude :)

@Dougie.A.M 11 месяцев назад

Superb quality by the way. 👏

@HouseofHypertrophy 11 месяцев назад

Thank you :)

@rebawek8466 11 месяцев назад

Love the content- love the graphics! 👍👍

@HouseofHypertrophy 11 месяцев назад

Thank you my friend!

@___SAMMY___ 11 месяцев назад

That's called Quality content!!!!

@HouseofHypertrophy 11 месяцев назад

Thank you :)

@vekonglengkong 11 месяцев назад

Amazing videos as always 💪 looking forward to your next videos 👍

@HouseofHypertrophy 11 месяцев назад

Thank you my friend 💪

@brianbachmeier34 11 месяцев назад

Excellent

@pc8679 10 месяцев назад

This channel is a gem

@HouseofHypertrophy 10 месяцев назад

Thank you my friend! :)

@allwillberevealed777 11 месяцев назад

I started using resistance bands for delts. 💥 Boom, the growth has been beautiful. Tension always on the muscle, and always hitting the muscle to max.

@wulf1540 11 месяцев назад

Same here. I do reverse fly with resistance band and, for me, it's more physically taxing than cables, and safer.

@erokjenkins 11 месяцев назад

Can you explain the difference between the tension from the band vs tension from the cable for example on the eccentric phase? This has always confused me on how one can differ from the other

@batugcagdas7713 11 месяцев назад

@erokjenkins with bands you have changing resistance. That means you have more resistance at the end of range of motion compared to the resistance at the beginning of the exercise. It is easier to initiate the repetition but harder to finish it. So it will be safer if you are trying to reach failure with bands. So that you can push yourself harder. This is my opinion on resistance bands. I'm working out with bands for almost 2 years and I got better results with bands.

@correctpolitically4784 10 месяцев назад

Im buying bands now.

@oiniciodofim 11 месяцев назад

I like to work the RD with face pulls, inclined dumbbells raise and doing external rotation with cables, elbows locked at 90⁰, crossing hands in front of the belly. The later is my favorite. I was waiting to see this one here as I think it really engages the RD.

@therightman2031 11 месяцев назад

I love funcjonal antomy analysis on the level like probably enywhere else ❤ Please more - other movements and muscles 😊

@theRealFakez 11 месяцев назад

Love all the new studies backing greater hypertrophy at longer muscle lengths and partials. Quite opposite from how we used to think years ago about the SQUEEEZE being the most valuable part.

@LisiCZ92 11 месяцев назад

Well i use SQUEEEEZE only in beginning of train for connect this muscle with brain like there you go you little ba*tard you will by demolished today... The fire in the muscle by squeeze Is comunication between body And brain for me 😁

@HouseofHypertrophy 11 месяцев назад

Agreed!

@TC-by3il 11 месяцев назад

Aaaand, there it is. Thanks for the content man.

@HouseofHypertrophy 11 месяцев назад

No problem dude, thank YOU for checking it out :)

@ajithsidhu7183 11 месяцев назад

@@HouseofHypertrophyhow do we lose fat without losing muscle

@spartacusptolemaida 11 месяцев назад

That’s just what the doc ordered. Thanks for the upload mate.

@HouseofHypertrophy 11 месяцев назад

Thank YOU for checking it out :)

@ST3FF3 11 месяцев назад

Semi wide inverted rows + ring face pulls + machine rear delt flys are my current go to combo for rear delts. Curious to see how they fare in this video.

@coryaw95 11 месяцев назад

More of this! Make this a series for other muscles, pleaseeeee

@HouseofHypertrophy 11 месяцев назад

I do plan to cover all the muscle groups :)

@sh0muf413 11 месяцев назад

really the best channel on yt

@HouseofHypertrophy 11 месяцев назад

Thank you dude, that's very kind of you!

@user-cr4mx6yw4o 11 месяцев назад

one of the best lifting/fitness youtubers ever!

@HouseofHypertrophy 11 месяцев назад

Thank you so much, that's very kind of you!

@ManlyServant 11 месяцев назад

damn,doing a lot of analysis like this must require a gigantic memory,your memory is so Good bro

@eladkatabi7802 11 месяцев назад

Invaluable information to create the perfect and round shoulder look and keep them balanced and healthy as well. Keep doing God's work!

@ruimarques1979 11 месяцев назад

Fantastic 🇵🇹💪

@HouseofHypertrophy 11 месяцев назад

Thank you :)

@qlm4opc190 11 месяцев назад

Very helpfull💪

@HouseofHypertrophy 11 месяцев назад

Thank YOU for checking it out :)

@bozhidarpetrov 11 месяцев назад

Niiiiceeee! Next one Obliques

@HouseofHypertrophy 11 месяцев назад

I will have a video on this soon :)

@beeje1309 11 месяцев назад

Rear delts are always on fire after chin ups. They can ache for days, as much as my lats and teres. I think it's key to squeeze your arms back

@roshinemmanuelsebastian4008 11 месяцев назад

thanks

@ozzy6162 11 месяцев назад

A really thorough examination of the research as usual - thanks for your hard work. Personally I don't feel anything in my rear delts when doing machine reverse flyes. I have to keep my upper arm(s) at around 45 degrees to my body during horizontal rows & during my version of one-arm cable reverse flyes in order to feel my rear delt(s) working.

@true.lovetarot 2 месяца назад

Excellent video!! Thank you. I'd like to request a video about effective trainings upper gluteus maximus.

@0ptimal 11 месяцев назад

Those Powell raises or whatever are pretty neat, never seen em.

@Akatsuu 9 месяцев назад

I had trouble feeling the rear delts forever until I started doing the machine reverse fly holding the maximum contraction for 1 second with a very slow eccentric phase. That burns the hell outta my rear delts and would highly recommend.

@Acendnt 11 месяцев назад

house of hypertrophy: uploads me: has an enjoyable day

@HouseofHypertrophy 11 месяцев назад

Haha 🙏

@100KGNatty 10 месяцев назад

I have worked with zero sum equations to calculate moments in fulcrims along with the insertions. Both for compound and isolation exercises in different stages. That's how I discovered where the sum of all moments enacts the greatest force upon the body and determine the minimum range of motion. Example: Dumbbell shoulder press: It's parallel where the moments are the greatest... given you keep your forearms purpendicular with the floor at all times and don't let the hands move towards each other. That's how you cheat leverage and reduce the force acted upon the body by the weights. The weight never changes. The force the weight acts upon the body does.

@100KGNatty 10 месяцев назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-C-FEVzI8oe8.html This is just one video I watched in order to learn this subject called statics (basically leverages, moments, fulcrims and levers) There are more on the same channel. The presentation is very colourful like House of Hypertrophy's style and it helps to sustain attention very well for someone with ADHD

@Imhotep_DrummerJones 10 месяцев назад

Oh wow… 3mins in, I’m subscribed… nicely done💯

@HouseofHypertrophy 10 месяцев назад

Thank you so much! Welcome to the House of Hypertrophy

@soakedbearrd 11 месяцев назад

I bought an old school chest expander and it destroys my rear delts. The middle delts is my issue atm

@rhaven090 11 месяцев назад

Facepull(AthleanX type) Wide grip row Wide grip pull up Wide grip pulldown

@Trenislife 11 месяцев назад

Thoroughly enjoying your content. I appreciate the time you have put into each and every one of your videos. Looking forward to the next one! Do you have a patreon? I'd love to help encourage your efforts.

@Sulejmani775 11 месяцев назад

best channel ever

@HouseofHypertrophy 11 месяцев назад

Thank you my friend :)

@thomasbyrnes3043 11 месяцев назад

would love to see front delts next -- especially with pure horizontal adduction exercises being extremely uncommon + the dominant narrative that the front delts are overdeveloped due to their role in all pressing compounds

@NaomiSS_ 11 месяцев назад

I was thinking bout that cause I only do standing barbell OHP, I think one push day i'll do standing barbell and the other day seated dumbbell for more abduction movement pattern

@SebastianLarsen 2 месяца назад

Look up John Meadows rear delt hang and swings. Your rear delta will blow up. Also do these along your body, like a dumbbell row but swinging. You are welcome.

@videogazer801 3 месяца назад

Time to subscribe

@HouseofHypertrophy 3 месяца назад

Welcome to the House of Hypertrophy!

@user-ob7zn3yh5e 3 месяца назад

This channel should have at least 1m subs

@HDLifter 8 месяцев назад

I only do 1/3 reps ... as do my trainees. It does all I had hoped! As Rob Thoburn said, who I learnt it from; "it makes the muscles pop!" I cracked 18" calves and a 54" chest.

@joel9507 11 месяцев назад

Regarding the recent stretched muscle hypertrophy science - I'm really curious to know what the recent science on this means for resistance band training. As many will know, the disadvantage to resistance bands most commonly argued is the fact they are ridiculously easy to stretch at the beginning of the movement and only get tougher incrementally the more the band is stretched. This was seen as being no good for muscle growth. Of course you can try to counteract this by shorting the length of the band but the problem with this is that in order to get a decent amount of resistance at the beginning of the move you need to shorten the band so much that the middle and late stages of the lift become incredibly difficult, if not impossible. Of course with the emerging science on the stretch being the most important part, perhaps that doesn't matter and that resistance bands are indeed a great tool for building muscle. I did a small dumbell shoulder work out earlier and as part of my warm up I tested my thinking a little - I got a resistance band and shortened it to the point that lateral raises - with the shoulders in a stretched position - were difficult from the off and impossible to get past roughly the first 1/5th part of the movement. I did 2 sets of 16 reps, really focusing on using only the shoulders to initiate and hold that very first part of the move. I was stood infront of the mirror and saw my delts contracting in a way I hadn't really before and man, after the set they were on fire and I could really feel they'd been worked and I was already developing a good pump. I think I'm going to experiment with them a little more over the next couple of months. In a similar vein, I think the recent science also puts dumbell flies under the spotlight. Old school body builders swore by them but they are often shut down as being a good chest builder for much the same reasons as the bands. Again though, the resistance curve might not even matter afterall. It's very interesting. Finally, I am also eager to find out whether back training responds well this this training priniciple, especially as people really tend to emphasise that end-part of the movement and tell you to squeeze hard and hold the contraction. Maybe from a purely muscle-building focused point of view, it really doesn't matter at all...

@Snerdles 11 месяцев назад

Finally my prayers, or at least RU-vid comments, have been answered!

@HouseofHypertrophy 11 месяцев назад

Haha, I hope the video lives up to your expectation!

@scottblake89 8 месяцев назад

Well when you get into a shorter range of motion, your potentially putting twice as much strain on the muscle, even if that hypertrophy is consolidated. If a longer range of motion is proven bigger and better results, I might try to hold that extension as far out i can without fully extending for about 10-20 seconds and then pump out the reps in full motion. This is a nice video, thank you.

@m.g.8897 11 месяцев назад

@HouseofHypertrophy 11 месяцев назад

You're welcome! :)

@jugg3rnut501 11 месяцев назад

I became a subscriber yesterday, have watch all your videos 😂… you are amazing man!. Is there any document or witch exercises that targets the quads most?

@HouseofHypertrophy 11 месяцев назад

Thank you so much! I do plan to have a video on quad hypertrophy soon :)

@a.b.4841 11 месяцев назад

Where can I find a good and free PPL 6 day workout program? :( I've been making my own but I have no idea if it's good or not. I've been lifting for 5 months this is my program: Monday: Push Tricep * 3x8-12 Tricep Pushdowns Shoulder * 3x8-12 Shoulder Press Machine * 3x10-15 Dumbbell Lateral Raises 9 kg * 3x10-15 Reverse Flyes Chest * 4x8-12 Flat Dumbbell Press * 3x8-12 Incline Barbell Press * 3x12-15 Pec Deck Flyes Machine Tuesday: Pull Bicep * 3x8-12 Incline Dumbbell Curls 10 kg * 3x8-12 Dumbbell Hammer Curls 10 kg Back * 3x8-12 Wide Grip Lat Pulldowns 57.3 kg * 3x8-12 Close Grip Seated Cable Rows 55 kg * 3x8-12 Neutral Grip Unilateral Plate Loaded Low Row 80 kg * 3x8-12 Lower Back Extensions Machine Forearms * 3x8-12 Dumbbell Reverse Curls 10 kg * 3x8-12 Barbell Wrist Curl Wednesday: Legs + abs Calves * 4x18-24 Barbell Standing Calf Raises b+80 kg Legs (quads focus) * 3x10-12 Back Squats * 3x20-24 Reverse Dumbbell Lunges * 3x10-12 Bulgarian Split Squats * 3x10-12 Leg Extensions Abs * 3x10-12 Ab Crunches Machine 55 kg * 3x8-12 Rotary Torso 45 kg Thursday: Push Tricep * 3x8-12 Close Grip Barbell Press b+40 kg * 3x8-12 EZ-Bar Skull Crushers b+17.5 kg * 3x8-12 Overhead Tricep Extension 17.5 kg Shoulder * 3x8-10 Dumbbell Shoulder Press 18 kg * 3x10-15 Cable Lateral Raises 5 kg * 3x8-12 Cable Face Pulls Chest * 4x8-12 Incline Dumbbell Press 18 kg * 3x12-15 Chest Flyes Machine 20 kg Friday: Pull Bicep * 3x8-12 Dumbbell Hammer Curls 10 kg * 3x8-12 Spider Curls 10 kg Back * 3x8-10 Chest Supported Barbell Rows b+40 kg * 3x8-12 Close Grip Lat Pulldowns 50kg * 3x10-15 Pronated Grip Plate Loaded Low Row 80 kg * 3x8-12 Plate Loaded High Rows 80 kg Forearms * 3x10-12 Cable Reverse Curl 20 kg * 3x8-12 Barbell Reverse Wrist Curl Saturday: Legs + abs Calves * 4x18-24 Barbell Standing Calf Raises b+80 kg Legs (hamstrings focus) * 4x8-12 Barbell Stiff Leg Deadlifts b+40 kg * 4x10-12 Hamstring Curls 60 kg * 2x10-12 Adductor 30 kg * 2x10-12 Abductor 75 kg Abs * 3x10-12 Ab Crunches Machine 55 kg * 3x8-12 Rotary Torso 45 kg

@user-en5vj6vr2u 11 месяцев назад

IMO, face pulls are the most practical. You can use more weight and thus overload them more easily, and they’re not a unilateral movement like your top 2 thus saving time.

@zerrodefex 11 месяцев назад

Plus you hit the traps as well and save some more time.

@WanerRodrigues 11 месяцев назад

Really good as always. I was wondering if lateral raises with the cable in front or behind the body would be affective to stimulate the Rear Delts on a good level too

@ispgravy4233 11 месяцев назад

I do cable front raises and they work well

@PeterKouris 11 месяцев назад

I love you

@NoQuarter01 11 месяцев назад

I’ve always preferred rear delt flys. Either with dumb bells or on the chest fly machine.

@gabrielhrp2001 10 месяцев назад

peak content, mate

@HouseofHypertrophy 10 месяцев назад

💪

@MrocznyDeidara 11 месяцев назад

@houseofhypertrophy myb some video about bulding mitochondria?

@MattiaMMM 11 месяцев назад

Can you do a video about forearm?

@Ilethsamael 11 месяцев назад

I always trained my delt the best with a dumbbell row with the body almost vertical and pulling elbows as high as I could. Important to keep scapula less mobile than usual and, if possible, contract the rear delt at the beginning of the movement.assive difference for me.

@HouseofHypertrophy 11 месяцев назад

Very interesting to hear, I wish you continued progress 💪

@Ilethsamael 11 месяцев назад

@@HouseofHypertrophy I would love to see if there is any research related to capacity of flexing muscles voluntarily and hypertrophy! Old style bodybuilding had a lot of muscle control and I believe it is the key to defeat hardgainers.

@enzosw 11 месяцев назад

Hey House of Hypertrophy. Could we see you do a deep dive on isometrics please. Is it effective for hypertrophy?

@trippo7483 11 месяцев назад

why is there yet to be made a lying down leg extension machine? it would surely strech the quads better than a seated one.

@Blaize__ 11 месяцев назад

Will we ever be getting a chest hypertrophy video? I love your content regardless of what you post but I feel like a chest video would do well in the algorithm and in the minds of gym bros everywhere

@HouseofHypertrophy 11 месяцев назад

Yep! I do plan to do this hopefully within the next few months :)

@laotianye7752 11 месяцев назад

Could you please take a look on research about the benefits of Omega-3 and other essential fats supplementation and dosage?

@Romain-Chailloux 10 месяцев назад

Thanks from France for these vidéo. And what is best between supination, neutral or pronation in the pulls for rear delts??

@ahmadirbakhanov1606 11 месяцев назад

Hey I heard that static training is much better than regular training, do you have any studies about that, when I talk about static training what i mean is to hold the weight at the peak of the contraction of the muscle and hold as long as possible

@YourDailyAutomotive 11 месяцев назад

Can you make a video on how to fully develop all parts of the trapezious muscle as they are a weak point among many (including me)

@HouseofHypertrophy 11 месяцев назад

I do plan to have a video on trap some time :)

@wulf1540 11 месяцев назад

Very good information. It feels good to know, I'm already doing some of the best recommended exercises for the rear delts, being the inverted row and reverse fly with resistance bands. I do inverted rows with a wide grip religiously. It's just a feel good exercise for me. With that being stated, for me, there is drastic increase in activation of the rear delts when focused on the "negative", or eccentric contraction.

@Ti0Luch0 11 месяцев назад

Recently found this channel, great work, man. Sick of all the tik tok bullshit. Finally some fucking sciense. Thank you.

@HouseofHypertrophy 11 месяцев назад

Thank you dude! :)

@thomasbyrnes3043 11 месяцев назад

safe to assume movements combining abduction and extension (bent over lateral raises, upright rows) are more effective than the vertical pulls included? how about horizontal

@Leonidas-eu9bb 11 месяцев назад

Usain Bolt (i hope you know him) had the biggest shoulders. He doesn't do any lifting exercises except of some cleans with low intensity.

@shawn47240 11 месяцев назад

There are literally videos of him doing cleans with 45s as fast as he can.

@Leonidas-eu9bb 11 месяцев назад

@@shawn47240 i think we all know this. I have built some decent rear shoulders and traps with only olympic lifts and some calisthenics (hand stand push ups and pull ups, muscle ups). I would say the absolute best exercises to get totally jacked are the combo clean&jerk/snatch + muscle up + handstand push up/crawling. This exercise combo release the most testosteron! Much more than squats, deadlift or bb.

@user-sk9sp7pe4y 11 месяцев назад

He did steroids as well

@yoms9259 11 месяцев назад

Great video once again. Is there a way to improve machine rear delt flyes? I've done them for a while now, and have tried to modify them by taking the pad as high as possible and taking my glutes as far back on the pad as possible, thus taking leverage off the upper back by making it closer to a 45° exercise than a 90° exercise. I've certainly seen some growth this way but that is anecdotal evidence obviously.

@72Dexter72Manley72 11 месяцев назад

There are many ways to make an exercise more challenging. Have you tried doing partials at the beginning of the movement and at the end of the movement ?. Have you tried doing controlled high reps to failure. 20-25 slow rep sets to failure ?. Have you tried doing drop sets?. Have you tried doing rest pause sets ?.

@HouseofHypertrophy 11 месяцев назад

Thank you dude! So I have heard suggestions along those line. The problem is there's minimal research (besides speculation) that validates them. For the time being, my thoughts are pure shoulder horizontal extension is probably fine for the rear delts. If any new data comes along in the future, I'll certainly have an update :)

@okid7552 2 месяца назад

prone cobra hold for around 2 min if youre good around 3,5 min activates a lot of the rear delts

@leonwong95 10 месяцев назад

Cable reverse fly.. at what height do I set up my cable? I’ve been doing face pull set up shoulder height which work for me for it more comfortable to my shoulder and engage it too

@TudorGorceag 11 месяцев назад

28 studies, science based 🤓🤓

@Leonidas-eu9bb 11 месяцев назад

just from my experience olympic lifts (clean & snatch) are very effective. so are handstand push ups with the back facing the wall.

@algrundau9441 11 месяцев назад

8 Time Mr.Olympia Lee Haney had some unique approaches to rear delt training. What he called a ---Dumbell "behind the back shrugs,/ upright rows. combination move" (Charles Glass move)......AND slightly wider than shoulder width grip, (light weight) Bent Over Rows to the Clavicle /Neck area....with a slight pause and flex at the top of both exercise. .....try BOTH of these and then finish off with your usual lateral's.. All I know is Lee Haney and Charles were right. This will absolutely FRY your rear delts. Give it a try. All for free. Good luck and use light weights if you have never tried these exercises before.

@davincibz1 10 месяцев назад

Hi, can you make a video on what exactly triggers hypertrophy?

@HouseofHypertrophy 10 месяцев назад

Hey dude! this video (it's quite long haha) details this: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-pNOb7jockSg.html

@ew-zd1th 10 месяцев назад

When the shoulder has 7 segments. Can the rear delt like the side delt also make you look wider from the front ? Maybe the first 1 or 2 segments?

@1197540k 11 месяцев назад

can you do a video on partial range of motion vs full range of motion effect on strength instead of hypertrophy? like yes partial range of motion does cause more growth, but does it effect strength in that full movement? or will partial range of motion cause greater strength gains as well/should power trainers only be training with partial range?

@OT9999 11 месяцев назад

I would love to see this as well as another point - I assume full ROM includes the partial ROM in the movement so you would assume full ROM would be at least as good as partial - is hypertrophy negatively affected by full ROM?

@shadow999boy4 11 месяцев назад

So you've done a video on the side and rear delts. Will you do a video on the front delts in the near time?

@HouseofHypertrophy 11 месяцев назад

I'm still debating whether I will do it or not, I will have to think about it some more :)

@Snerdles 11 месяцев назад

One question, since the rear delts attach to the spine of the scapula and the humerus does it make sense, if you were doing exercises like the reverse cable fly or even dumbell powell raises, to pinch your scapula like you would do during a bench press and rotate your hand so your palm faces the same direction as your back instead of chest to maximize the stretch and range the rear delt goes through?

@guferreti 11 месяцев назад

@Annie-ph8vq 11 месяцев назад

What about dumbell reverse flies with resistance bands?

@chumpvoodoo 4 месяца назад

dont know the name of the exercise but what have helped me develop my rear ds.. is doing dumbbell flies backwards and bent over, face pointing the floor

@_JustARandomDude 3 месяца назад

You're referring to a dumbbell reverse fly, which is a rear delt exercise. This topic talks more about back exercises and how they target the rear delts

@chumpvoodoo 3 месяца назад

@@_JustARandomDudelol what..?? So the title talks about RDs but you say it’s back exercises.. that target RDs lol ook….

@entitiessoul 11 месяцев назад

Nah. Single arm cable pulley row. Your rears will never be the same again.

@BareStrength 11 месяцев назад

Yo Dhimant, I just wanted to ask you how good the link between greater leverage and hypertrophy actually is. My guess would be it isn't that good, since the line of reasoning is based on activation and we know that activation (at least measured via EMG) doesn't correspond nicely with hypertrophy...

@HouseofHypertrophy 11 месяцев назад

I would say activation is not neccessarily a bad indicator of muscle growth, there are cases where I think it more would more strongly predict hypertrophy, and other times less so. For example, activation purely refers to myosin and actin cross bridging and not neccessarily passive tension which can also contribute to hypertrophy. Therefore, if we purely look at research looking to activation, and ignore stretch, we may underpredict the hypertrophic potential of an exercise. With regards to sEMG, the problem is this doesn't always accurately measure activation (due to some of the limitations mentioned in the video, such as cross inteference and not always following the precise muscle tissue), so in this regard the leverage research may actually be kinda better (but there are still limitations). Either way, my aim with these videos is just to make do with the current evidence, and I honestly think the conclusions made here are solid. If any new data comes out that changes my interpretation, I'll have an update :)

@BareStrength 11 месяцев назад

@@HouseofHypertrophy I agree with most of what you said. I get your point about leverage having the potential to be better at predicting hypertrophy, but my guess would be it probably doesn't, although I must mention I am not familiar with the research on this... Ultimately, I think the recommendations you make are on point and as you said, we have to make do with the research currently published. I also don't fear you won't change your stance with new research :)