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As a young lad studying to become a PT, these 'lecture' style videos are fantastic. So much knowledge built from years of study and experience being funneled directly into my brain very articulately, with a pinch of humour. It's incredibly useful. A huge thanks to the RP team for the free knowledge and suggestions in such a digestible form. I cannot thank you enough
+1 for myorep recommendation for side delts. Maybe it's just me, but absolutely smashing the side delts doesn't create an unbearable amount of systemic fatigue (like quads do to me), and while myoreps for side delts are ubelieeeeeeeevably painful in the moment and suck for a few minutes right after, I can get a tremendous amount of approaches to failure in a week and I am still a functioning human being the next day because they recover so fast.
@@shalomagape5457 Do you notice how brutal the last 3 reps feel on any exercise if you take the set to total failure? Myoreps are those last 3 reps, done repeatedly, over and over, until you realize that muscular failure is the STARTING point for solid growth, not the end point.
@@shalomagape5457 take a set to failure, then wait just 5 seconds and add five more reps. And again. And again. And again. And again. And again. Tada, you did it! The idea is that reps close to failure matter the most, so just do all your reps close to failure! Can be a way to save time or an addition to regular training
new favorite fitness channel. Thanks Dr Mike! You da man - I've always focused heavily on my side delts and i think it's one of the best ways to make a physique stand out
It was both you Dr Mike and Natural Hypertrophy that convinced me to train my side delts and biceps every other day. I've been doing this for a couple months and it has made a tremendous difference. Also I've been doing lateral raises laying on an exercise ball at a 45ish degree angle and they are awesome. I've managed to continuously progressively overload every session using evolving rep ranges adding weight once I hit 15 reps.
Currently doing a calves bicep, front, side and rear delt specialization. Volume requirments seem to be 16-20 sets for biceps, 10-12 for front delts, 24-30 side delts ,15 for rear delts, 30 for calves per week that is. Don't be suprised if you need to do like 3 exercises to mess up your side delts, they can take a beating
Absolutely, but keep in mind when you go hard on other muscles, even if systemic fatigue isn't the problem, you won't be able to do as much cause of more indirect work
I started implementing full rom myo rep lateral raises in the gym a while back and I got great results. Now all the college kid sarm loving goobers are doing it too. Thanks for making me cool doctor Mike.
Big thanks for your tips - recently having great delt and arms results by learning from your (and ReviveStronger) videos/books💪 Big lession was that lateral raises variations are so much more superior to OHP🙏 (even when OHP can have its place but shouldn't make the majority of your shoulder workouts)
@@FitFatFit do you do any pressing work? Like shoulder press or arnold press? Or just do isolations for shoulders and volume from pushes and rows (bench works front delts and rows work rear delts)?
@@homeslice4551 weighted dips only , cuz I like it :) Ive benched decent weignt, got into equipped powerlifting , messed up my right shoulder , got 3 years break due to covid lockdown (it was almost 3 years in canada). Everything opened in April or march this year , Ive tried to bench- shoulder is still messed up a bit . Thats why OHP is not an option. AND i dont have impressive shoulders anyways so my answer is worthless :D
I built up to 225 x7 standing over head press before a bench injury to my rotator cuff took me out . Shoulders looked average at best . It took another year of lateral abuse to get them big enough to earn my pro card .
Mike I dont know how you do it, but you seem to ALWAYS upload just after I've done that muscle group only to be laughed at by you and met with your smug jokes. Keep it up mate love your work
funny you post this, i have been training my side delts 4x a week for a while now and it has DEFINITELY helped, love your videos and books thank you for your information doc
I do 3x frequency, combination of "heavy" 10-12 rep db lateral raises, lighter myo rep sets on the bench lateral raises another day (where you are tilted forward a bit) , and cable work as well on another day. They are not a priority right now but it comes out to maybe 12 direct hard sets a week for side delts.
My shoulders are definitely my strong point, I’ve been doing essentially the same thing minus a few change up things, I always start with heavy ohp, then lateral raise super set I’ll do 4-5 set 10 reps with 40s then drop weight to 25s or 30s rep out another 10-15 1 set. Absolutely slaps.
I believe that last one is called a drop set or down set, but yes very nice workout there. So do u superset the lateral raises in between the ohp sets, and then one last down set at the end? Or u drop the weight in each lateral raise set? Or you do the lateral raises after all ur OHP sets?
I've found for me that higher reps and moderate weight for lateral raises works best. Heavier weights does not provide stimulation and mind-muscle connection. For the last few years i have been using a neutral grips for pressing and doing reverse pyramid sets with a 3-second negative. The burn and pump is unbelievable and the lift is no longer tricep dominant. I got rid of my ego and started training wisely and it has worked very well. I do a set of 25 reps, then 20, then 15, 12, 10, but increase the weight. The last set is heavier but my delts are pre-exhausted by that point and every fibre is on fire
Love this video! I remeber when I first started really getting into bodybuilding roighly two years ago I started following Seth Feroces advice and it was the same thing. Saw a huge change in my side delts from putting them first and hitting them 3 times a week. Thank you Doc!
Awesome stuff Dr. Mike! I really like how you laid out the specialization idea. Question for you… Have you ever used these AI driven meal plan tools? I just used one called Next Level Diet and I put in my goals then it spit out meal plans that are actually pretty good. They have a ton of protein.
This is actually something that Ive recently began to learn as someone who has been taking the gym pretty seriously for a little over a year. You really do have to slightly cut down on prioritizing certain muscles sometimes. I think this is especially true with push focused days. It feels very hard to go hard on both shoulders and chest for example.
Super rom side delt raises are game changers for me personally. I find sets of 20 with as little as 5lb dumbells is all it takes to get a crazy pump lol
When you want to actually learn shit, head on over to RP lol! But seriously, we're just trying to actually help people a ton. Hopefully it's working! - Dr. Mike
@@RenaissancePeriodization help people a gramm.How you will build muscle if you train muscle 3 4 times a week?How you recover?How you progressive overload?You will stuck and regress and atrophy like that,i only understand if 3-4 times a week very light workouts,than ok i understand,but real workout 3-4 times a week its total steroid bullshit
@@RenaissancePeriodization if you dont add weight or reps muscle will not get bigger if not taking steroids and all that shit,how you will add weight or reps if you dont give recover??????btw my english sucks i know,but what you tell sucks much more,name your channel "steroid periodization",will be more accurate lol
@@mavarhayrikJust watch one of his recovery videos if you're asking about recovery. The information in his lecture videos is backed by numerous studies
@@mavarhayrik He's talking about training lateral deltoids. They are small muscles which recover quickly. You absolutely can train them 3-4 times a week as long as you feel like you're recovering well enough between each workout. You also didn't need to bring up a bunch of irrelevant stuff about steroids. Go ask any natural lifter on RU-vid and they'll tell you the same things that I've said. You also can't expect someone to reply to every comment on a video from 2 years ago.
Guy in the thumbnail is wider than the Amazon river, Good Lord! As a Powerlifter, a triceps specialisation program would be sicko. 😎 Cheers heaps fir a you do Doc. 🙏
Dr. Mike, I’m so glad you emphasized that at least 3 mesos are needed when running a specialization program if we are looking for visible results. I agree 100%. So let’s address the elephant in the room. Why does the customized training templates only come with ONE mesocycle instead of 4? Like the physique templates. I really enjoyed the customized template, but it’s an absolute bitch to create spreadsheets from scratch to set up meso 2,3 and 4. Thankfully, I’m a loyal customer that is contributing to your lambo fund and I had purchased in the past the female physique template and the hypertrophy book. With the help of these two I managed to make my own sheets for meso 2 and 3. This however, was less than ideal. I would be happy to pay more just for the convenience of having 4 mesos available. I’m not lazy, I’m just not confident on my calculations to set up the proper loads for a metabolite phase, to add sets or weight based on my ratings etc. Just my two cents.
I am 50 and have a mental disability (brain like child) and wish to finally achieve bodybuilder standard after trying and quitting for the past 32 years. I bought a program from Athlean X but after years he looks like he sold his soul so I don't feel the same connection to him. So I just found you and feel like you know more than him but you are more no bullshit than anyone on youtube. Because of my Autism, I train like Arnold to the point of injury, I don't know any other way and then I need too long a break to recover (like now). This is my last attempt, I wanted to know if you had a program that does the thinking for me as my brain is burnt out. I now eat well and sleep 8 hours a night so I think I can give my best shot. I will copy this an email you and hoping you can help because you look honest and you make me laugh every video. Thank you for being natural. Andre
I have no sense of strain or fatigue from a lateral raise. it's my upper neck that 3nds up hurting. I also have virtually no side delts. so I either add weight and can't move the equipment or lower the weight and it hurts my neck. I've found I have to do a crossbody cable move to hit what little delts I have.
Dr. Mike behind the desk: you can probably train EVERY single muscle group 4 times a week Dr. Mike at the gym: 2 good exercises today, that's enough. As I always say, quality over quantity.
Side-laying lateral raises are a great variation, IMO, as the difficulty increases at the bottom of the movement, in the stretched position, as opposed to at the top, while contracted. You really feel the burn when pulling for more reps, as long as you don't let the weight fall to rest on your thigh each time.
Bottom of a lateral raise doesn't "stretch" the side delt lmao. Do you feel a stretch with the arms along your body standing ? In pure abduction in corronal or scapular plane, the supraspinatus in initiating the raise. If you want to work you side delt in a lenghtened position, you should try powell raises with 30-45° of inclination (not horizontal)
I have a very esoteric lift that I discovered totally on accident. It looks like a barbell row, but shoulders are the ones that are getting pulled up and down and the barpath around chest level. On the way up the shoulders externally rotate and the elbows point back. On the way down you internally rotate to get an amazing stretch on the side delts. The most value comes from the ability to load it heavily and progressively while having high stability so the side delts can get lit up. It might sound weird but it's the only lift - and not every variation of it either - I've done that gets my consistently sore side delts. Yeah, you heard that right, sore side delts. I'm sure that would win 90% of anyone who thought it sounded weird over.
@@AngryOscillator Because you can still rotate your shoulders even with your hands locked in a bar. Some examples include upright rows (internal rotation), reverse grip bench (external rotation), regular bench (internal rotation). All it means is that when you come down your elbow point sideways. Coming up you "break the bar" and the elbows point back. That's the same thing that happens when you internally and externally rotate your arms against air.
Thanks Dr. I for another great video. I think an cool idea would be if you talked about times where cheating is actually good for something, I know you've mentioned theoretical situations where it could be slightly better if my memory serves. But, for example Pete Rubish, Cailer Woolam, Ed Coan, John Hack and many other top powerlifters/deadlifters specifically have sworn by cheat rows. What are your thoughts on very specific cheat exercises for strength?
Great freaking video. I've been thinking I've been over training my side delts for years. Now I know that I can go 3x harder and take my enormous traps and delts to the next level!
Biceps and triceps are so different, I actually shy away from calling it "arms" training at all. To me, that's like calling chest and back "torso" training lol. Each once should be approached separately, I think. - Dr. Mike
@@RenaissancePeriodization thank you Dr.Mike appreciate the response, and that makes a lot of sense now you say it. That’s gave me an idea on how to plan for it.
Lol I was just thinking I need to get my side delts back to the way they used to be. Sweet timing. Great video. Will definitely start this immediately.
These videos just tell me that once my newbie gains platue I need a personal trainer! lol (Also, this video is for everyone tryin to look like Derek from MPMD)
I’ve been doing your myo rep lateral raise workout every day until total failure with the weight of my arms and I’m on gear so I want to see how big I can get them in a few months
When I started learning olympic weightlifting, it took until the weekend rest was over for the shoulders to stop hurting. It was just not a very cool experience compared to anything else being trained. Hadn't specifically trained side delts before to add.
