@@DrSwole Wow , that was quick . At this point , hypertrophy related , I think I know enough for the time being ( no offence) . I am focusing on my eng. studies rn 🤣
Had a totally different experience with neck training. My neck actually responded really well to training and grew over 2 inches in 6 months. Made me look way more jacked but had to stop at 18 inches because my wife was freaking out about the snoring!
doing lateral raises with dumbbells can hit the stretched position if we do one arm with an incline to the opposite side, like sitting on our side on an incline bench, or leaning against something. i even saw pics of golden era bodubuilders doing lateral raises lying on a flat bench on their side (maybe using the other arm to lift the torso a bit, lean on their elbow).
I do it sometimes, its a weird exercise, i combine leaning forward (as menno mentioned, to really target the the side delt) with leaning to the side against a chair, its a weird combination, plus i have to think about where the 90 degrees angle relative to my torso is, bc i dont want to go above that. But sometimes im lazy and cant be bothered with that lol, so i just do both hand at once with the regular (slightly leaned foward) lateral raises.
@@DrSwole Menno recommends them in his PT course. I have tried them and I program them for all beginners who only have access to dumbbells. IMO they are the only option as butterfly raises are very tough for beginners not to cheat on because you need to keep momentum constant across reps.
my neck grew 1-2 inches w/o harness, never had problems with cramps, pain or anything; neck pain through bad posture actually improved, it's pretty boring though I have to syay
Lu xiaojun man! You can't just forget the name of one the best weightlifters of our time !! So they are called Lu raises. Also what is "a lot of work" for forearms and neck? 10 sets/week? More . (Need those forearms :P)
@20:40 Of course people are going to obsess about the arms (biceps) that's the one muscle that we see the most of the time, and the quickest way to tell if someone trains. When I first started at the gym, that's all I did. I have relatively lean arms and I can see my brachialis (barely). Its a bump that kind of reminds me of the swelling from an insect bite. I lean back from the cable machine for more bicep stretch tension. @40:40 Virtually no one at my the gyms do any forearm work. Maybe, 1 in 300. Even less do any neck training. Maybe 1 in 500. The forearm does contribute to the "filling the gap" in the front and rear double bi. @44:07 I don't train my abs for growth, I train the for protection. Ever since I got punched in the gut in elementary school (by a girl) I realized how important it is to have a solid mid-section. Anyway, I see a lot of fat people doing machine crunches. It think the believe it will somehow reduce the fat around their waist. Planks are overrated. Finally, if you have a long pencil neck like me you absolutely need neck training. Just be very careful with the weight and the form. Isolate myself to a corner out of the traffic flow when I do neck work
Narrow waists detract from the appearance of strength as well as from actual strength. Erectors, obliques, transversus and rectus enhance ability and lessen chance of injury. Aesthetics are personal taste. People with strong cores often have great beauty in their movement.
@@DrSwole from this part I wonder about close grip bench presses, Menno said about triceps conflict and I get it but is this mean that this excercise is worthless? It can provide much load which I think is good.
Hey doctor can you please do a video on time saving training techniques like supersets or how can we design a low volume high intensity split for people low on time?
@@DrSwole Thanks for the reply! Being a beginner I follow a PPL_PP_ split and spend about *_75-85 minutes_* per session with the majority of isolation push movements being performed in super/paired sets. I wanna cut the time down to 60 minutes but it isn't really possible without lowering the volume.
Doc...can you help me out? I need the best 6 day per week muscle building programme as a kickboxer I want to compete in heavyweight..so I need to train and focus on unfocused muscle groups like Serratus, forearms, collar, neck, abs, and calves..can you give me a plan in which I can properly train these muscle groups as well as our main muscle groups?
I rely on pull ups and face pulls to work on my rear/lateral delts but even though I have 15+ sets/Week on them, they're not really growing, so I'm planning on adding cable lateral raises. I originally didn't since it's hard to feel it on my left due to my imbalanced left shoulder. For traps, neck and calves, along with abs, I've been neglecting them a bit for not having enough time in the gym after it closes, lol.
Thank you Dr. Swole, I have been watching almost all your videos and learn to much , my hight is 167 cm weight 67.4 with 16.3 body fat mass I am trying your PPL Upper Lower, 5 days a week my intake is P100 , C245, 2000 cal. Any advice for me ? . Best regards.
Hey dr.Swole, I'm thinking about start the first workout of week on Sunday rather than Monday do its sound good? Because mostly new week start at Monday, my split : Sunday Shoulder Monday Arms Tuesday Leg Wednesday rest Thursday Chest Friday Back Rest and repeat at Sunday Thanks you Doc
@@DrSwole but I had try 2x per week and now I'm getting bored with training muslce 2x per week and want to try 1x per week, how you feel about variety like this? I'm getting bored
@@DrSwole what you think about change workout split every 12 week for not get bored? Because if I train one workout split for long time, I will get bored
@@CR-fd2wj I think changing splits every once in a while is totally fine. I recommend training muscle groups at least twice per week, but there are many splits that do this
Talking about delt training Been curious for a while. What kind of dumbell schoulder press varieand would be fitted best in terms of schoulder activity. Starting out neutral and press so you have a overhand grip in the top position. Repeat lower the dumbell return to neutral press out again the same way. Or just start out overhand whit a slight neutral grip so the elbows stays a bit in the front area of the body instead of completely to the side parralel to the side delts. Weird thing is that a little rotation instead of pressing just up and down. Seems to give more delt & core activation. So what would be the better advice? At the same time you dont atleast i dont wanna make it more front dominant. Instead it would be one of the few changes to get a pesss movement that hitts the side delts hard whit heavier weight. Complimented whit some cable rope side laterals for more side delt isolation In terms of schoulder press options and Different grip options there is not alot of information out there. That truely digs in to this subject. Nobody seems to make a true dedicated videos for this. Yet most people still advice to do them seated instead of standing. Whit very little rom. Because the say it keeps the tension on the schoulders. To many misconceptions still out there. Would love to learn more about those specifick details listed above. Good vid😉👊🏼
I don’t think it matters a whole lot, for the most part I’d just keep my hands pronated since this tends to work better with heavy overload. Ultimately you should try variations out to find what feels best for you!
@@DrSwole Thanks for reply. Yes thats simple but good advice. Just a matter of prefrence and personal choice. I think pronated grip would be best in terms of side delt activation but people who have schoulder problems and pain. Do mostly better whit some neutral or neutral to pronated grip in the top position gives less schoulder discomfort.
I tried Dr. Swoles ARNOLD X PUSH PULL Hybrid Split since two weeks and it is very good but i need more volume (3-5 sets) for my chest or back. Should i add 1 more exercise and which or should i add one more set on my chest or back exercises?
Thoughts on vaccuums for ABS? When sitting my stomach has this lazy bulge forward when relaxed, right now at 16% but the same happened at 10% BF. Hence my question. It might have helped just because at the time of doing vaccuums I was more attentive to the lazy forward bulge.
Well.... There is good reason to add variety but not periodisation specifically (wether linear/dup/wup/conjugate or w/e). To cover more rep ranges you can just take 2 sets from squats and add them to leg extensions for 10-15 reps. Another 2 and got for 8-12 on leg press. You can go for more reps but the burn keeps me from accuracy in rpe. Basically hypertrophy training is more art than anything else
@@DrSwole 1 year, but my workouts have been trash and I haven’t gotten my diet right, so I’ve actually lost weight rather than gained (gone u derweight). Hopefully I still have noobie gains
Hey this comment is about the 4 day upper lower split. Would u think it’s fine if I did the 4 days as Monday Tuesday then Thursday Friday. Simply because I can only go gym near my school so I go on weekdays.
What does he mean when he says lateral forces are higher for triceps on barbell bench press? I've noticed that for me, bb bench press grows my triceps waaaaaaay better than db bench
Each to their own but I personally think big forearms make a significant difference to your appearance. They are pretty much the most visible part of your body most of the time. I also think big upper arms and skinny forearms just look weak as shit !!
Nothing with having your own preference. The balance thing is only essential if you're a competitive bodybuilder which is only a very small percentage of people that workout. For most of the guy in the gym, they only specialize in a single body part or two. I've known many guys that only do bench press to develop their chest and that's it.
@18:40 I refer to myself as a pencil neck. Best way to deal with the weak part and focus more attention to them. The good part is when you have a long neck there is no aesthetic damage to working the traps as much as you want. Shorter necked, thick guys run the risk of developing that no neck look. Not typically desired unless your goal is the Gorilla Grodd look?
I see no one with muscles & hear the words “Anatomy informs their function”..sounding like DO speak:/ in real med school I saw some NOVA leaked exams, college was harder🤔 almost like the special Olympics
Rule One: never use an abbreviation that's not universally understood. Ex. FBI. Is DO a medical profession? I read that 4 times and still can't tell if that was a straight point or sarcasm.
@@DrSwole my side delts are bigger than my front delts, and i do lots of overhead press etc, now i need to do lateral raises in front most people i see that have bad delts think their side is bad, but when i look at their physique it's actually the front delt and front part of the side delt that causes the roundness, and size. Side delt is already naturally bigger. All old school bodybuilders with amazing shoulders did their raises slightly in front
Make sure you watch Part 1 on chest, back and legs if you haven't! th-cam.com/video/z7dj-MNHbso/w-d-xo.html
Finally the video we're all waiting for
This part 2 has been highly requested 👌🏼
What other topics do you want me to discuss with him?
@@DrSwole weighted stretch and muscle proportions are the only thing came to my mind 😅
@@bigsmoke4 sounds good man
I always look forward to Menno on this channel 👍
He’s top notch
What other topics do you want us to discuss?
@@DrSwole Wow , that was quick . At this point , hypertrophy related , I think I know enough for the time being ( no offence) . I am focusing on my eng. studies rn 🤣
@@user-zk4dv2nx8k that's great!
Had a totally different experience with neck training. My neck actually responded really well to training and grew over 2 inches in 6 months. Made me look way more jacked but had to stop at 18 inches because my wife was freaking out about the snoring!
LOL cool to hear it worked for you
Were you bulking at the time?
Close-grip Chin-ups always hit my rear delts and people say I'm stupid for saying that, this just proved it😂🙏🏼
People feel different exercises differently. The most important thing is how you experience them!
Do you train rear delts directly?
@@DrSwole not directly no, chin-ups seem to be enough for now
Time to get SWOLE
Yeah bro!
Thanks!!! Delts are hard for me to grow but this was really helpful!
Glad it helped!
What’s your plan to improve your delt training?
doing lateral raises with dumbbells can hit the stretched position if we do one arm with an incline to the opposite side, like sitting on our side on an incline bench, or leaning against something. i even saw pics of golden era bodubuilders doing lateral raises lying on a flat bench on their side (maybe using the other arm to lift the torso a bit, lean on their elbow).
Great point! I remember trying lying raises. Another option for people to try
Do you incorporate those?
I do it sometimes, its a weird exercise, i combine leaning forward (as menno mentioned, to really target the the side delt) with leaning to the side against a chair, its a weird combination, plus i have to think about where the 90 degrees angle relative to my torso is, bc i dont want to go above that. But sometimes im lazy and cant be bothered with that lol, so i just do both hand at once with the regular (slightly leaned foward) lateral raises.
@@DrSwole Menno recommends them in his PT course. I have tried them and I program them for all beginners who only have access to dumbbells. IMO they are the only option as butterfly raises are very tough for beginners not to cheat on because you need to keep momentum constant across reps.
@@eugenelevin9809 solid
Great stuff. Menno is awesome. I particularly liked the triceps discussion.
He’s great
my neck grew 1-2 inches w/o harness, never had problems with cramps, pain or anything; neck pain through bad posture actually improved,
it's pretty boring though I have to syay
Cramps are genetic. I never get cramps.
Lu xiaojun man! You can't just forget the name of one the best weightlifters of our time !! So they are called Lu raises. Also what is "a lot of work" for forearms and neck? 10 sets/week? More . (Need those forearms :P)
A “lot of work” would mean relative to other muscle groups
How much volume do you do for those muscle groups?
@@DrSwole I recently added 10 sets of forearm flexion and 3 sets plate pinch to failure. I perform them on off days at home.
@20:40 Of course people are going to obsess about the arms (biceps) that's the one muscle that we see the most of the time, and the quickest way to tell if someone trains. When I first started at the gym, that's all I did.
I have relatively lean arms and I can see my brachialis (barely). Its a bump that kind of reminds me of the swelling from an insect bite. I lean back from the cable machine for more bicep stretch tension.
@40:40 Virtually no one at my the gyms do any forearm work. Maybe, 1 in 300. Even less do any neck training. Maybe 1 in 500. The forearm does contribute to the "filling the gap" in the front and rear double bi.
@44:07 I don't train my abs for growth, I train the for protection. Ever since I got punched in the gut in elementary school (by a girl) I realized how important it is to have a solid mid-section.
Anyway, I see a lot of fat people doing machine crunches. It think the believe it will somehow reduce the fat around their waist. Planks are overrated. Finally, if you have a long pencil neck like me you absolutely need neck training. Just be very careful with the weight and the form. Isolate myself to a corner out of the traffic flow when I do neck work
Narrow waists detract from the appearance of strength as well as from actual strength. Erectors, obliques, transversus and rectus enhance ability and lessen chance of injury. Aesthetics are personal taste. People with strong cores often have great beauty in their movement.
Great, now please make third part with follow up questions.
We’ll definitely have him on again
Do you have specific follow up questions?
@@DrSwole from previous part I would like to know how about dips - do or don't? And what about rows, how to do them or what to do instead of not.
@@DrSwole from this part I wonder about close grip bench presses, Menno said about triceps conflict and I get it but is this mean that this excercise is worthless? It can provide much load which I think is good.
@@greyishdun ahh okay
Great practical inputs!
🙏🏼
Great series!!!
Could you do a 5 day Arnold x Upper Lower Split?
That’s in the works!
Great stuff guys!
Thanks brother!
What else do you want us to discuss?
Hey doctor can you please do a video on time saving training techniques like supersets or how can we design a low volume high intensity split for people low on time?
I have a video on intensity techniques! th-cam.com/video/1NTAoiDR-hE/w-d-xo.html
Great suggestion on the short on time split. How much time do you have per week?
@@DrSwole Thanks for the reply!
Being a beginner I follow a PPL_PP_ split and spend about *_75-85 minutes_* per session with the majority of isolation push movements being performed in super/paired sets.
I wanna cut the time down to 60 minutes but it isn't really possible without lowering the volume.
Doc...can you help me out? I need the best 6 day per week muscle building programme as a kickboxer I want to compete in heavyweight..so I need to train and focus on unfocused muscle groups like Serratus, forearms, collar, neck, abs, and calves..can you give me a plan in which I can properly train these muscle groups as well as our main muscle groups?
I rely on pull ups and face pulls to work on my rear/lateral delts but even though I have 15+ sets/Week on them, they're not really growing, so I'm planning on adding cable lateral raises.
I originally didn't since it's hard to feel it on my left due to my imbalanced left shoulder.
For traps, neck and calves, along with abs, I've been neglecting them a bit for not having enough time in the gym after it closes, lol.
I think side delt isolation work is important! The others not as much
What’s wrong with your shoulder?
Thank you Dr. Swole, I have been watching almost all your videos and learn to much , my hight is 167 cm weight 67.4 with 16.3 body fat mass I am trying your PPL Upper Lower, 5 days a week my intake is P100 , C245, 2000 cal. Any advice for me ? . Best regards.
Awesome. I would try to up your protein
I recommend 0.7-1.0 g per lb per day
It should be around 140 , carbs and calories will be higher as well ?
Hey doc! Can you do a short, cut version of these videos?
Yes I’m slowly putting them out as my muscle group training guides!
@@DrSwole Awesome thanks man 🙏
@@EmpoDaddy99 putting them in these playlists th-cam.com/play/PL-U2jvez_hi-ogEku9DCXhGGsnMvHaD1I.html
@@DrSwole Ahhhhh thank you man 🙏
@@EmpoDaddy99 👊🏼
Hey dr.Swole, I'm thinking about start the first workout of week on Sunday rather than Monday do its sound good? Because mostly new week start at Monday, my split :
Sunday Shoulder
Monday Arms
Tuesday Leg
Wednesday rest
Thursday Chest
Friday Back
Rest and repeat at Sunday
Thanks you Doc
I personally recommend trying to train each muscle group at least twice per week
More on bodybuilding splits here th-cam.com/play/PL-U2jvez_hi-iiaj4lNjqnAyngLP2odZe.html
@@DrSwole but I had try 2x per week and now I'm getting bored with training muslce 2x per week and want to try 1x per week, how you feel about variety like this? I'm getting bored
@@DrSwole what you think about change workout split every 12 week for not get bored? Because if I train one workout split for long time, I will get bored
@@CR-fd2wj I think changing splits every once in a while is totally fine. I recommend training muscle groups at least twice per week, but there are many splits that do this
is there any way you could include timestamps man? thank you
They’re in the description!
Talking about delt training
Been curious for a while.
What kind of dumbell schoulder press varieand would be fitted best in terms of schoulder activity. Starting out neutral and press so you have a overhand grip in the top position. Repeat lower the dumbell return to neutral press out again the same way.
Or just start out overhand whit a slight neutral grip so the elbows stays a bit in the front area of the body instead of completely to the side parralel to the side delts.
Weird thing is that a little rotation instead of pressing just up and down. Seems to give more delt & core activation. So what would be the better advice? At the same time you dont atleast i dont wanna make it more front dominant. Instead it would be one of the few changes to get a pesss movement that hitts the side delts hard whit heavier weight. Complimented whit some cable rope side laterals for more side delt isolation
In terms of schoulder press options and
Different grip options there is not alot of information out there. That truely digs in to this subject.
Nobody seems to make a true dedicated videos for this.
Yet most people still advice to do them seated instead of standing. Whit very little rom. Because the say it keeps the tension on the schoulders.
To many misconceptions still out there.
Would love to learn more about those specifick details listed above.
Good vid😉👊🏼
I don’t think it matters a whole lot, for the most part I’d just keep my hands pronated since this tends to work better with heavy overload. Ultimately you should try variations out to find what feels best for you!
@@DrSwole Thanks for reply.
Yes thats simple but good advice. Just a matter of prefrence and personal choice.
I think pronated grip would be best in terms of side delt activation but people who have schoulder problems and pain. Do mostly better whit some neutral or neutral to pronated grip in the top position gives less schoulder discomfort.
I tried Dr. Swoles ARNOLD X PUSH PULL Hybrid Split since two weeks and it is very good but i need more volume (3-5 sets) for my chest or back. Should i add 1 more exercise and which or should i add one more set on my chest or back exercises?
I'd try adding one set at a time and see how your progress is
I was surprised at Menno's attitude towards neck training.
Fun topic lol
Thoughts on vaccuums for ABS?
When sitting my stomach has this lazy bulge forward when relaxed, right now at 16% but the same happened at 10% BF. Hence my question. It might have helped just because at the time of doing vaccuums I was more attentive to the lazy forward bulge.
Ultimately losing body fat is going to be the main factor
Can one stay in the 6-12 rep range and gain size forever? Or is periodisation/udp required?
Well.... There is good reason to add variety but not periodisation specifically (wether linear/dup/wup/conjugate or w/e). To cover more rep ranges you can just take 2 sets from squats and add them to leg extensions for 10-15 reps. Another 2 and got for 8-12 on leg press. You can go for more reps but the burn keeps me from accuracy in rpe. Basically hypertrophy training is more art than anything else
Theoretically you could depending on what you respond to
But at a high level you’d probably want more variation. How long have you been training for?
@@DrSwole 1 year, but my workouts have been trash and I haven’t gotten my diet right, so I’ve actually lost weight rather than gained (gone u derweight). Hopefully I still have noobie gains
@@koolmc8786 okay, well in your case you may not need as much variation. But probably something to experiment with
What exercise did he say at 37:29?
Hey this comment is about the 4 day upper lower split. Would u think it’s fine if I did the 4 days as Monday Tuesday then Thursday Friday. Simply because I can only go gym near my school so I go on weekdays.
I´m not Dr. Swole, but I can reply confidently: This is very ok. A lot of classic upper/lower programs encourage you to train mon/tues/thur/fri.
Agreed!
I think ideally you’d spread things out as much as possible but that would be fine
What sort of curl does he mention at 23:40?
Bayesian curl, basically a face away cable curl where you have the pulley at hand height
What does he mean when he says lateral forces are higher for triceps on barbell bench press? I've noticed that for me, bb bench press grows my triceps waaaaaaay better than db bench
Basically, since your hands are fixed, you can push outward more with your triceps
I see the mechanical argument but bench also has more opportunity for overload which is another variable to consider
What exercise does he mean at 37:29?
Lat prayers
@@jasejordan4179 Thanks mate
Sweet.
Agreed!
What do you want Menno and I to discuss next?
Each to their own but I personally think big forearms make a significant difference to your appearance. They are pretty much the most visible part of your body most of the time. I also think big upper arms and skinny forearms just look weak as shit !!
It would be nice to train them if you have time!
Nothing with having your own preference. The balance thing is only essential if you're a competitive bodybuilder which is only a very small percentage of people that workout. For most of the guy in the gym, they only specialize in a single body part or two. I've known many guys that only do bench press to develop their chest and that's it.
🤣 pencil neck comment from menno was a bit risky 😬 dr. Swole is a classic pencil neck 😳
@18:40 I refer to myself as a pencil neck. Best way to deal with the weak part and focus more attention to them. The good part is when you have a long neck there is no aesthetic damage to working the traps as much as you want. Shorter necked, thick guys run the risk of developing that no neck look. Not typically desired unless your goal is the Gorilla Grodd look?
I see no one with muscles & hear the words “Anatomy informs their function”..sounding like DO speak:/ in real med school I saw some NOVA leaked exams, college was harder🤔 almost like the special Olympics
Rule One: never use an abbreviation that's not universally understood. Ex. FBI. Is DO a medical profession? I read that 4 times and still can't tell if that was a straight point or sarcasm.
menno front delts are crap. He needs to train them more. Front delts are acc lagging in alot of people
lol?
I think his front delts are okay. Some people may have lagging front delts but it’s the minority of gym goers
@@DrSwole my side delts are bigger than my front delts, and i do lots of overhead press etc, now i need to do lateral raises in front most people i see that have bad delts think their side is bad, but when i look at their physique it's actually the front delt and front part of the side delt that causes the roundness, and size. Side delt is already naturally bigger. All old school bodybuilders with amazing shoulders did their raises slightly in front