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+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
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
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
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!
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
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.
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.
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.
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.
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 .
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 TH-cam 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.
Dr. Mike, I did three mesos in a row of Calf Specialization and my friend (singular as I have only one friend) says I have chicken legs! Should I give up on my dream of winning Mr.Olympia at the ripe age of 34 😢
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
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 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.
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
Dr Mike a quick clarification on the myo rep sets. When you say 2 sets of myo reps does that mean 15>5>done (2 sets) or do you mean myo rep till you are toast, rest, then do another full myo rep complex? For example 15>5>3>3>2... rest 12>3>3>3>2 done? Thanks
not sure how anyone can do that twice, unless weight would be drastically reduced on the second round... one set take to failure multiple times like that is more than enough IME.
What if I do AM/PM, currently cutting so coming to do cardio fasted ( last meal was 9pm next cardio 6am, next meal 7am) my normal plan doesn't have any cardio during mass gaining, could I do my side lat specialization work in the AM go to work then come back after work and do my normal work/plan and hit all the boxes?
So the side delts are special in that they can recover faster and be trained 4x a week? What are other muscles that can be trained 4x per week? Conversely, what are muscles that would regress if you trained it more than 2x per week?
Abs, traps,upper back,delts,calvs= muscles you can likely train more often. Its individual, i can destroy my side/rear delts in a session and the next day theyre fine, but if i do that for say chest, legs, lower back, arms. Next day i wont be fresh.
I second this, anecdotally deadlifts, incline shrugs and meadows rows all yielded exceptional results for me. Traps have always been my strong point tho
We've got videos on every single major muscle group coming out in this series, so YES. The forum can 100000% hook you up. We can even help you build and adjust your own back program! - Dr. Mike
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
Train one or two body parts at a time. Smash them to failure with multiple angles and lifts. Don’t hit that muscle group for 7 days. Rest and grow. You’re welcome.
I like my 5/3/1 program but I have delt dysmorphia (JK, kinda) so I've added a giant drop set dumbbell routine (lateral, posterior, anterior) 2x a week (should probably go to 3x but haven't been able to rationalize away the other accessory exercise giant sets yet) and am seeing results.
I only do one exercise for each 3 heads of the delts. I use the teachings of Doug Brignole biomechanics and is growing like crazy amazing nothing complicated. Up press is dead and it makes no sense
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
As advanced bodybuilder I use the Priority principal for a while now. And I like to train more frequently. The thing I feel a good reason to do more frequent sessions above fewer sessions with more sets per session is the freshness each time I hit the gym. I still wonder how you decide to call a volume at some point to be junk volume. Is that purely by feeling or is there any scientific study on the subject of junk volume? I have the opportunity to be in the gym within 10 minutes from home, so I like to train more frequently, and I wonder if there is some studies in the matter of systemic fatigue which is accumulated within 1 session and a couple of sessions as well. At this moment I am specializing on legs, arms and .... side delts. I train chest and back only once a week around my MEV, and hit the legs 2 times. Arms and shoulder 3 times, around or somewhere above my MRV.
Geez, I don't get why people go with more weight than makes sense on side and rear delts, took me a while to use more than 7lb dumbbells and I never cared, I mean even on deadlifts I don't care about the weight anymore but I did for a while and let's be honest, you're always gonna train side and rear delts with bitch weight so who cares?
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.
i can do infinite sets to failure on shoulder with a frequency of 5x a week and nothing fucking happens. my ohp is stuck at 80kg is this the natty limit
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
My calves suck compare to everything else; they are only 16 inches, whereas my arms are 17.5 inches (18 pumped)-apparently a balanced body has arms and claves that are same size. Unfortunately, we know calf size is mostly a genetic thing, so even thought I've raped them twice a week, apparently that's not enough, according to this video lol. Do you think calves need this kind of program, or one can just nuke calves 4-5 times a week? Also, I would love a video like this for arms.
Think about it in terms of how many sets you do in a week. Data shows most muscle groups benefit from 10 or more per week. A special focus on shoulders might include 20+ sets per week.
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.
I need to try to find what you've said before on the benefit of training with so many RIR compared with the kind of "one set to failure" mode that Jay Vincent prescribes. 3 RIR feels like you barely worked out when you are used to training with no RIR
Much less fatigue pretty much. You get to spend more time building up high volumes of work while the intensity rises too. If you're going 0 RIR all the time you either aren't doing that much volume or you'll be deloading very frequently. However, experience level matters with this too. If you're super new you can train to failure pretty much all the time and it won't likely cause fatigue problems. On the other hand, for larger, stronger, advanced trainees, it'll make a bigger difference. It also allows the gradual increase in intensity after a prior deload - jumping into 0 RIR after a week or so of active rest may be riskier potentially. As for doing one, final 0 RIR set per lift or whatever, that's another way of achieving the same thing pretty much and is perfectly valid too if you like it. I prefer periodisation the way RP teaches it personally but there's no "one right way".
@@ConTuber1 thanks for this. Yeah what I’m considering is just ramping to one top set per exercise, not pushing beyond technical failure or into rest pause kinda thing but one all out top set and then maybe one back off set per exercise. Lower volume approach.
Nevermind the silly question. Just gonna be fatigued so use less weight. Just started out my shoulder workout with 80 lateral raises. Never felt that muscle pumped like this before
Amazing stuff Dr Mike. If specialising chest and side delts at the same time, do you find the chest pressing would interfere greatly with lateral raise work in terms of synergistic activity? Thanks so much mate!
MYOREP! Man.. I couldnt for the life of me figure out what you ment there. I've been working out for like 1,5 year and a friend of mine reccomended the channel to me, i can't help but feel that most of the content you make is for more advanced training though? You talk about doing 20-25 reps while i'm still in the 8-12 gang.
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 tryied and Dr. Mike is right as always ... next time I will call him to put those 5kg dumbells back to rack for me ... I was almost not able.... Why the hell they do those racks for girls dumbells so high .....
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. 🙏
Woo hoo, so doing this, Dr. Mike. Thank you so much. Ha, office hens think I look like a man. Now wait till they get a load of me after this specialized training : )) !!!
Would you do any warmups prior to these at the start of your workout? Are you doing these just on days you are doing a full shoulder workout or do them even at the start of leg day? I like to do chest, shoulders and triceps on the same day. Could you do the side delt part first, then chest, finish shoulders and lastly triceps or would you do the complete shoulders, then chest and triceps? Lastly, I am 51 and in Feb 2024 I will have been working our for 2 years. When is it a little early to think about doing something like this? Should I wait until I have a couple more years of working out to try and specialize or is it ok now?
Is this the only shoulder volume that should be done for the whole mesocycle? For example I dont see any Overheard pressing movement. Is the explanation that front delts will get volume doing horizontal push and incline push.
I wonder then.. would it be ok for someone with a beginner physique to focus side delts and upper chest on push days and lats on pull day to really get a head start on the V taper? Because those are the muscles that really matter first looks wise
If I put working out muscles on the back burner, they won't get smaller, or just maintain how they are right? Especially if we lower volume for working them out to prioritize other muscle groups?
Slow the eccentric down to about 5 seconds on lateral raise and upright rows for mind blowing misery, really damned quick. You'll dread those 15lb dumbells
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)
Anyone else always get impingment on side laterals? Ive tried retracting and depressing my scaps, letting them move through normal scapular rhythm, I've tried lu raises which hurt less weirdly. I only train side delts with facepulls now
I have had similar issue, turned out I was internally rotating and "closing" (as in, collapsing forward and inward) my shoulders. Once I improved my upper back and shoulder mobility, the issue completely subsided.
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.
Idk, I just watched more plates, more dates and after a month my shoulders were popping. Didn't even have to go to the gym!
😂
Deathstar delts
Hahaha. I just watch more women. My D is popping up!
8th 8th 8th street street with jy8😊😅at 😊at 😊77777777y😅777😊😊😊😊88with with 😅unit 77😊7😊😊😊7y😊8t 777777😊😊88😊😊8😊88😊987😊😊😊😅8😊😊8😅😅y uu😅yyy8y😊😊😊😅😊8😊😅😊😅😊so 😊😊😅😊😊😊😅😊😊7😊😅😅😅😅😊887😊77😊😊😊78😊😊7😅7😅😊😊67😅9😅😊😅77😅y😊so 7😊so die 😊77😊so 7😊😊😊😅😊😅😊😅😅😅😊😊😊😊😊😊
True😂😂
+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.
It's a huge game changer for many people, that's for sure. - Dr. Mike
What's myorep?
@@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
@@muscularclassrepresentativ5663 thank you so much
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
He is a Lord when it comes to knowledge.
Just an FYI, the links in the description are to chest training and chest-based exercise videos :)
TY!
Good job soldier.
I thought those links were the leg day training videos?
MVP moment
@@RenaissancePeriodization I am merely a humble servant to the gains
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
How many sets and exercises do you have for them?
You missed the sarcasm I guess . Probably one of the few you could tho if it’s smart . You do anyway secondarily
@@jondoc7525 what?
@@Ratchetti some muscles you train more then once naturally shoulder is one of those . Bench does it biceps front delt some , back rear delt some etc
@@jondoc7525 sorry what xD?
I’m on week 2 of my shoulder & glute specialization Custom Training Template. Best thing ever. Can’t wait for the pumpkin 🎃 delts and peach 🍑
Can you share the template?
Thanks to this video, my small shoulders have been DELT with properly. This will MESO you up in the best of ways.
Profile pic checks out.
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!
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
@@maxschmidt9461that's true, but he's specializing. He isn't concerned about not being able to grow his chest, back, quads or hams
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.
Also I like to do 100 rep rest pause drop sets with standing lateral raises occasionally.
Why an exercise ball what benefit does that provide?
How had the aesthetic appeal been and how are the females reacting
11:25 GD it Dr Mike... Never change though.
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.
2005: I want a six pack
2022: I want capped delts and traps
big true
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.
Thanks!
He has an app for that, its called RP Diet Coach. The algorithm is made by him if I'm not mistaken.
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.
Solid. For many people, 4 sets 3x a week is actually VERY good. - Dr. Mike
This guy knows what he’s talking about
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)
Very cool! - Dr. Mike
If you are not an athlete , OHP is highly overrated
@@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 .
Open with 100 lateral raises. Got it.
My man! 😂 Just don't forget to divide them into multiple sets.
@@banerjeehome5913That's just the first set. He's got five sets
That was all perfectly explained in my very humble opinion.
Tik tok: just spam laterals and abuse SARMS
Dr Mike: 20 minute video
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 TH-cam 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.
Dr. Mike, I did three mesos in a row of Calf Specialization and my friend (singular as I have only one friend) says I have chicken legs! Should I give up on my dream of winning Mr.Olympia at the ripe age of 34 😢
GREAT question. Have you considered insulting your friend in an unrelated realm, and seeing if that makes you feel better? - Dr. Mike
Cool. just came from the video on what muscles make you look big this is just what I wanted
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
just an hour ago I was googling "how to grow side delts" stop reading my mind god damnit
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.
@Khalid twice a week. I do push/pull/legs split
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 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.
OMG😱 PEOPLE AT THE GYM ARE DOING SIDE LATERAL RAISES😱
@@smolgok384 full rom myo reps you silly goose
Just wanna say, thanks for teaching me on how to perfect hypertrophy training from your lecture series
The term you're looking for is Death Star delts. Also, thank you!
Boulder shoulders
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
Dr Mike a quick clarification on the myo rep sets. When you say 2 sets of myo reps does that mean 15>5>done (2 sets) or do you mean myo rep till you are toast, rest, then do another full myo rep complex? For example 15>5>3>3>2... rest 12>3>3>3>2 done? Thanks
I have the same question
not sure how anyone can do that twice, unless weight would be drastically reduced on the second round... one set take to failure multiple times like that is more than enough IME.
Which other muscles, like deltoids, also recover really fast, allowing you to train more than 2x weekly? In reference to 6:40.
Most likely calves, biceps and forearms
do one of these on triceps please!
What does he mean facing out or in the machine when doing cable Y raises?
Bruh I needed this. Its by far my weakest muscle
What if I do AM/PM, currently cutting so coming to do cardio fasted ( last meal was 9pm next cardio 6am, next meal 7am) my normal plan doesn't have any cardio during mass gaining, could I do my side lat specialization work in the AM go to work then come back after work and do my normal work/plan and hit all the boxes?
before myreps people didnt have shoulders.
Super useful info - I’m integrating this into my routine. Who’s that fucking cutie in the thumbnail though?? 🥵
So the side delts are special in that they can recover faster and be trained 4x a week? What are other muscles that can be trained 4x per week? Conversely, what are muscles that would regress if you trained it more than 2x per week?
anything small can be done more frequently than the big stuff like glutes and hams.
small muscles are easier to exhaust, ans still recover faster.
Abs, traps,upper back,delts,calvs= muscles you can likely train more often.
Its individual, i can destroy my side/rear delts in a session and the next day theyre fine, but if i do that for say chest, legs, lower back, arms. Next day i wont be fresh.
Dr Mike sounds like a Simpson’s character but I can’t think which one
Hank Scorpio?
I definitely want to focus on this upper chest and Forearms after my current meso. You are a god send
I would love this for mid/upper back. Could I get something like that and some level of guidance through the Team Full ROM forum?
I second this, anecdotally deadlifts, incline shrugs and meadows rows all yielded exceptional results for me. Traps have always been my strong point tho
We've got videos on every single major muscle group coming out in this series, so YES. The forum can 100000% hook you up. We can even help you build and adjust your own back program! - Dr. Mike
@@RenaissancePeriodization Excellent. You'll very likely have a new member shortly
Officially the newest member of Team Full ROM. Made my first post with this question in further detail. Excited to improve
Kidding me I just came in you tube to watch your shoulder workout with that 12 foot massive dude and this vid was right in my home screen
Is just doing lateral raises enough, like 5 - 6 sets of lateral raises per session 3x a week cause I am honestly enjoying lateral raises
Yes
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
Train one or two body parts at a time. Smash them to failure with multiple angles and lifts. Don’t hit that muscle group for 7 days. Rest and grow. You’re welcome.
I like my 5/3/1 program but I have delt dysmorphia (JK, kinda) so I've added a giant drop set dumbbell routine (lateral, posterior, anterior) 2x a week (should probably go to 3x but haven't been able to rationalize away the other accessory exercise giant sets yet) and am seeing results.
I only do one exercise for each 3 heads of the delts. I use the teachings of Doug Brignole biomechanics and is growing like crazy amazing nothing complicated. Up press is dead and it makes no sense
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
As advanced bodybuilder I use the Priority principal for a while now. And I like to train more frequently. The thing I feel a good reason to do more frequent sessions above fewer sessions with more sets per session is the freshness each time I hit the gym. I still wonder how you decide to call a volume at some point to be junk volume. Is that purely by feeling or is there any scientific study on the subject of junk volume? I have the opportunity to be in the gym within 10 minutes from home, so I like to train more frequently, and I wonder if there is some studies in the matter of systemic fatigue which is accumulated within 1 session and a couple of sessions as well. At this moment I am specializing on legs, arms and .... side delts. I train chest and back only once a week around my MEV, and hit the legs 2 times. Arms and shoulder 3 times, around or somewhere above my MRV.
Geez, I don't get why people go with more weight than makes sense on side and rear delts, took me a while to use more than 7lb dumbbells and I never cared, I mean even on deadlifts I don't care about the weight anymore but I did for a while and let's be honest, you're always gonna train side and rear delts with bitch weight so who cares?
Thank you for the vid !
Would doing arms be the same principle or maybe better to target bicep and triceps on separate cycles?
Thank you 🤙🏻
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.
Dr. Mike, you're a godsend for the bb community. Thank you for sharing your insights!
i can do infinite sets to failure on shoulder with a frequency of 5x a week and nothing fucking happens. my ohp is stuck at 80kg
is this the natty limit
Maybe I missed, but how comes Dr.Mike doesn't include overhead presses?
I used to do 5 sets of 20 reps laterals at the end of every workout except delts, when I did much more. Worked like a charm :)
Yeah but you’re also running anabolics Lol. So of course you can get those capped shoulders
@@jefft6038 Yes i do. But i train over 22 years and this method worked before I started gear :D
@@MaciekRabizo no disrespect, I’m not against it, you look good and it still takes work to get that physique.
@@jefft6038 None taken my friend :D I dont claim im clean, but first 8 years I have been, and still grew :) All the best!
@@jefft6038 you called him fake natty, even though he openly uses gear,and took the L when he turned out to be a nice and knowledgeable guy
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
How did it go?
My calves suck compare to everything else; they are only 16 inches, whereas my arms are 17.5 inches (18 pumped)-apparently a balanced body has arms and claves that are same size. Unfortunately, we know calf size is mostly a genetic thing, so even thought I've raped them twice a week, apparently that's not enough, according to this video lol. Do you think calves need this kind of program, or one can just nuke calves 4-5 times a week? Also, I would love a video like this for arms.
I never expected to see you here.
Are you still with NF?
@@JT-yx7vf No sir. I retired from politics permanently this time. It was poisoning my life, no joke. I still keep in touch with CT though.
@@LucasGage Glad that you're feeling better now that you're away from it all, and also nice to hear there is no bad blood with CT. Have a good one!
@@JT-yx7vf Never; he's my boy lol.
im doing 4x12 raise and 4x12 with cable is this enough ? twice per week
Think about it in terms of how many sets you do in a week. Data shows most muscle groups benefit from 10 or more per week. A special focus on shoulders might include 20+ sets per week.
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.
Literally in this video he says 4x a week quad training is insane
I need to try to find what you've said before on the benefit of training with so many RIR compared with the kind of "one set to failure" mode that Jay Vincent prescribes. 3 RIR feels like you barely worked out when you are used to training with no RIR
Much less fatigue pretty much. You get to spend more time building up high volumes of work while the intensity rises too. If you're going 0 RIR all the time you either aren't doing that much volume or you'll be deloading very frequently.
However, experience level matters with this too. If you're super new you can train to failure pretty much all the time and it won't likely cause fatigue problems. On the other hand, for larger, stronger, advanced trainees, it'll make a bigger difference. It also allows the gradual increase in intensity after a prior deload - jumping into 0 RIR after a week or so of active rest may be riskier potentially.
As for doing one, final 0 RIR set per lift or whatever, that's another way of achieving the same thing pretty much and is perfectly valid too if you like it. I prefer periodisation the way RP teaches it personally but there's no "one right way".
@@ConTuber1 thanks for this. Yeah what I’m considering is just ramping to one top set per exercise, not pushing beyond technical failure or into rest pause kinda thing but one all out top set and then maybe one back off set per exercise. Lower volume approach.
This is fucking amazing! I got the app to support you.
Just do lateral raises ur done
What are myoreps? Thanks
I train my side delta all by themselves at home whenever they are ready to go. I seen the most amount of gains after doing this
Αt the end I am this one without friends. Sadge and yes life is pointless sometimes but I got the gym
Does doing behind the back shoulder press hits side delts in 5-10 rep range ? Thank you 😊
Yes
Quick question... would the recommendation be to do side lat focused work even on a day what's I'll be doing overhead press?
Nevermind the silly question. Just gonna be fatigued so use less weight. Just started out my shoulder workout with 80 lateral raises. Never felt that muscle pumped like this before
Guys those programs are just absolutely amazing! they completely changed my workout live! thank you so much for that !
I can’t do upright rows at all. Totally irritates my shoulders.
Can you do this kinda video for arms?
I have wrist pain (TFCC injury) when i do lateral raises. How can i do them without pain anf still grow the side delt?
Amazing stuff Dr Mike. If specialising chest and side delts at the same time, do you find the chest pressing would interfere greatly with lateral raise work in terms of synergistic activity? Thanks so much mate!
Train them in separate days, and put them at the start of the workout
And they don't interfere that much between them
Anyone have recommendations for clicking and sharp pain during lateral raises?
Probably the angle you're raising your hands is not right try raising more forwards or backwards
Less weight and stretch your arm out further from your shoulder?
Look up scapular plane and make sure your lifting in this range of motion
@@lucasjay1000 thanks...also I checked out some of your uploads looks like a good source of prevention/rehab in general
MYOREP! Man.. I couldnt for the life of me figure out what you ment there. I've been working out for like 1,5 year and a friend of mine reccomended the channel to me, i can't help but feel that most of the content you make is for more advanced training though? You talk about doing 20-25 reps while i'm still in the 8-12 gang.
“There are many ways to skin a cat. All of them a cat hates.” 😂😂😂😂
damn other dude in your thumbnail looks like he has shoulder pads lmao
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 tryied and Dr. Mike is right as always ... next time I will call him to put those 5kg dumbells back to rack for me ... I was almost not able.... Why the hell they do those racks for girls dumbells so high .....
I ran into a fitness YT nobody that's actually kinda mad that Dr. Mike has "small side delts", "he doesn't know how to train them." goober talk.
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. 🙏
Woo hoo, so doing this, Dr. Mike. Thank you so much. Ha, office hens think I look like a man. Now wait till they get a load of me after this specialized training : )) !!!
this video got me to subscribe finally
Would you do any warmups prior to these at the start of your workout? Are you doing these just on days you are doing a full shoulder workout or do them even at the start of leg day? I like to do chest, shoulders and triceps on the same day. Could you do the side delt part first, then chest, finish shoulders and lastly triceps or would you do the complete shoulders, then chest and triceps? Lastly, I am 51 and in Feb 2024 I will have been working our for 2 years. When is it a little early to think about doing something like this? Should I wait until I have a couple more years of working out to try and specialize or is it ok now?
Love these videos! All hail DR.Mike & RP
Is this the only shoulder volume that should be done for the whole mesocycle? For example I dont see any Overheard pressing movement. Is the explanation that front delts will get volume doing horizontal push and incline push.
Mac n cheese is the key
I wonder then.. would it be ok for someone with a beginner physique to focus side delts and upper chest on push days and lats on pull day to really get a head start on the V taper? Because those are the muscles that really matter first looks wise
If I put working out muscles on the back burner, they won't get smaller, or just maintain how they are right? Especially if we lower volume for working them out to prioritize other muscle groups?
Slow the eccentric down to about 5 seconds on lateral raise and upright rows for mind blowing misery, really damned quick. You'll dread those 15lb dumbells
Love the recent collaborations Dr. Mike. Very interesting.
The only thing i disagree is upright rows it is a bad exercise
Synopsis - there are many ways to skin your delts. But only if your cat is conscious. Wait, I might have screwed up that analogy...
Maybe my delts are weird, but fck me, when I train them they get super fcked up and stay sore the longest out of all the muscles I hit.
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)
So each week add a set until i reach his final week template?
Anyone else always get impingment on side laterals? Ive tried retracting and depressing my scaps, letting them move through normal scapular rhythm, I've tried lu raises which hurt less weirdly. I only train side delts with facepulls now
have you tried egyptian cable lateral raises? i can't do dumbbell lateral raises because of a shoulder issue, but these work great.
@@Arana4 i have tried those with little to no weight, same issue. Ive recently added rear delt flyes tho and they're working great
I have had similar issue, turned out I was internally rotating and "closing" (as in, collapsing forward and inward) my shoulders. Once I improved my upper back and shoulder mobility, the issue completely subsided.
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.
Let's buy Dr Mike a 747 so he can fly around the world and tell people how to stop global warming 🙀
Somebody has experience with training a muscle everyday? For example nucleus overload Training?