Mike and I discuss leg training here: th-cam.com/video/F3NHS6Le5Kc/w-d-xo.html . If you’d like a free copy of my exercise substitution lists: 1. Follow me on IG (@dr_swole); 2. DM me “exercise selection” and I’ll send you the chapter from my book! It's a perfect complement to my programs
As a member of the Team Full Rom community I can say without hesitation it is an unbelievable resource. Everything from lifting technique to hard philosophy. Having said that I am currently in a training meso put together by Dr. Swole:)(free too) Great interview and great video man. Thanks
Awesome video. Dr. Mike and full ROM training has really helped me to change my physique and continue my training journey of 25 plus years. I had nagging injuries and had hit a plateau hard. I implemented full ROM and my training according has never been more enjoyable or productive , and the nagging injuries have really let up. Thanks and respect to Dr. Mike. Appreciate the swole doctor prescribing him. God bless everyone.
Mike is always great and interesting to pick apart at. This was helpful to further develop my approach to upper body training. Thanks to him for coming on and for having him :)
My biggest mistake with chest-training was letting my shoulders roll forward at the end of the chest-rom. Took me some time to find out, why I did not feel the chest but could not go on with the set XD .
Amazing Video very informative and Mike even makes it entertaining .. recently found Mike on here but I am already a fan he is very knowlegable and can explain things very well ..keep these coming plus scriber from me :)
Even if i dont agree with Mike in everything, his ability to develop great reflections and insights in general is great, in this case i loved his commentary on rear delt training.
Hi dr Swole. I watched a lot of your video’s recently, and they awnsered a lot of the questions i had. A few minutes ago I watched the video about mini cutting, how do i make sure im losing fat and not just losing weight? I still got a lot of questions coming, if you don’t mind I’d like to get awnsers from you some day.
One thing I’m a bit confused on is weather overhead presses are recommended. I always hear advice to always include a vertical press of sorts since it is a fundamental movement pattern. Are they needed since front delts get hit with all chest training?
That's a good question. Overhead pressing probably isn't strictly necessary for hypertrophy since the anterior delts get hit with other pressing movements
Two years late but there’s good reason to think the side delts contribute significantly in the overhead press. Of course, the front delts are the prime mover, so if you don’t want any extra front delt volume don’t do them. If you enjoy them, know that they will hit your side delts. Also, you can do behind the neck pressing, as there is a greater emphasis on shoulder abduction. Just make sure to start with light loads and slowly progress.
What do you guys suggest about the following: I am doing an upper/ lower split and do more frequency training with biceps and shoulders. I have golfers elbow and barbell bicep curls kill me. What is a good bicep exercise that doesn’t aggravate golfers elbow? Or should I just rest bicep training for a while? Thanks, Tom
Great video,I'm 44 yrs old and since 35 starting experiencing lower back inflammation/spasm.(changed careers 5yrs ago) Since doing gym haven't had a pain. Previously my back routine was heavy dead lifts,light squats,heavy barbel row and heavy one arm bend over rows, 3 days later light dead lift and heavy squats that was going fine but a particular Saturday I did a one off work in my previous trade felt fine the next 2 days and that day did my usual back session the following day experience some inflammation. I have since then cut out barbel row and doing lat pull downs.Question how do I strength my lower back muscles- are you a fan of 'hypertension '? My doctor said do more ab exercises What do you recommend specifically for lower back. Maybe everytjing is ok and the day working in previous trade was the tipping point?
Hey doctor swole I'm following your pplul program I've an issue, My arms take over exercises like bench, pulldowns or rows even though I perform them with good form & rep speed. How can I fix this any suggestions pls?
So for chest I struggle with growing it without my shoulders taking over/ fatiguing alot sooner than my chest. So if I want to my chest to be main focus a slow eccentric and deep stretch with heavy weight has been working well for pressing movements. Weight dips, DB inlcine and smith incline are some of my favorites. But I also find fly variations be great for higher reps. With a similar approach but in instead of 5-6 rep set for pressing I can do set of 10-14 without my shoulders giving me any issues. I suggest get the most out of flies and experiment with many different pressing movements. Maybe even doing flies before pressing to pre fatigue the chest. The same can say with back but one thing I like to add is move your shoulders blades as much as possible. So that means on most row or pullup/ pulldown variations allow your shoulders to roll forward or up. This will allow the the lats and upper back to stretch more. And when you lift up simply roll your shoulders back and together as far as you can possibly can. You can practice without weights while at home. Sit down either the floor or chair and act as you were going to do a low cable row or row in general. Pull back as far as can and when you can go back any further try and touch your elbow together while fully pulling back. When I do it get a intense contraction to the point of cramping up especially after training back that day. Cable pullovers/ lat prayers can help before any row or pull-ups type movement can help. Just like flies it can pre fatigue the lats allowing them to a limiting factor rather than the biceps.
@@tylerstronk Thanks a lot for the explanation & yes I do stretch my scapula a bit & then pull back all the way during my back exercises prolly that's why I enjoy back/pull days because I can feel the mind muscle connection
Is it worth doing cable lateral raises, AND with DBs in the same workout? Or just do more sets of one or the other? (Struggling with exercise selection for side delts. Upright rows give me shoulder pain) Seems like laterals seem to be the main movement pattern.
I do it since i have only one delt session so its superset of shoulders . Cable Y Raise and then Dumbbell Y Raise . Both hits the delt a bit differently . Altogether sets of 3 for both. Upright rows are also a good option but not necessary. You could also just do mechanical dropsets with cable y raises.. i.e Moving away from the cable station and adjusting heights of the cable . Experiment and see how it feels
I'd say that it depends on how many sets of side delts you want to do in that workout or are planning to do in later workouts. If you are planning on doing above 6 sets of side delts in a given workout I would split it up into 2 exercises. If you are planning on doing 6 or less sets of side delts in a given workout I would only use one exercise.
@@cyclist5000 other than upright rows there isn’t a whole lot more side delt exercises. Too add more variation you can vary the rep ranges over the course of the week for each exercise. For example say on Monday you do db lateral raises for 5-10 reps. You can also do db lateral raises on Thursday except for 15-20 reps or some sort of rep range that isn’t 5-10.
I think the whole Long head triceps obsession is based on anatomy; triceps are 2/3 of your upper arm mass. long head is 2/3 of your triceps; 2/3 x 2/3 = 4/9 which makes your long head almost half of your upper arm mass. I'm trying to paraphrase I forget who and probably butchering it. The other 2 heads get hit well from just locking out all your push moves I think... ? Can you apply the same front delt and rear delt logic to the lateral and medial heads by just locking out all your push? Lmk if that makes sense to anyone.
Want i don't get is why people are soooo afraid of hitting their traps during sidedelt Work. Traps shrug your shoulders, sidedelts move your ellbows/Arms Up to the Side. So, ASKing AS this Happens your Sidedelts will get their Work anyway. And If You hit another muscle for free, be happy, about IT. Only If you're one of those who doesn't want big traps because of aesthetiks. IT General seems to me that many people over do auch movements and therefore Work against their Natural Body movement which at the end lead to injurys, disbalances, overuse of passiv structure and so on. For example, force your ellbows near to your Body during biceps curls. If You want to lift for a Long Time, sometimes it's better to maybe get 1-2% less gains, but over time You will benefit from taking Care on this. (Sorry, My English isn't that Well, Hope You get My Point or thoughts) thanks for another great Video !
Awesome interview. However, the logic of not doing a separate arm day makes no sense to me. If you need more volume you could do arm day more than once weekly, but doing arms on a separate day should enable more energy to be put into arms without neglecting back and chest
Oh God he talks 2 much ...chest: volume bench press incline too Shoulders: ohp barbell ohp lateral raise 👉lu raise👈 db raises curve. Back : rows volume machine. Biceps : seated curls, seated hammer curls ez bar curl seated. He talks too much but those are mine they work 👊🔥💪
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Mike and I discuss leg training here: th-cam.com/video/F3NHS6Le5Kc/w-d-xo.html
.
If you’d like a free copy of my exercise substitution lists: 1. Follow me on IG (@dr_swole); 2. DM me “exercise selection” and I’ll send you the chapter from my book! It's a perfect complement to my programs
As a member of the Team Full Rom community I can say without hesitation it is an unbelievable resource. Everything from lifting technique to hard philosophy. Having said that I am currently in a training meso put together by Dr. Swole:)(free too) Great interview and great video man. Thanks
Combining our knowledge, I love it
Bro these interviews are amazing
Thx for hosting dr mike in here
Awesome video. Dr. Mike and full ROM training has really helped me to change my physique and continue my training journey of 25 plus years. I had nagging injuries and had hit a plateau hard. I implemented full ROM and my training according has never been more enjoyable or productive , and the nagging injuries have really let up. Thanks and respect to Dr. Mike. Appreciate the swole doctor prescribing him. God bless everyone.
Great video. All of your interviews with Mike are really informative and interesting.
I love that rear delt cable exercise
Awesome video! 💪
Good discussion just subbed
This is so great. Loved it
Cheers!
Learned so much, thankyou for providing this💪🏻💪🏻
Glad it helped!
This was good thanks brah
Mike is always great and interesting to pick apart at. This was helpful to further develop my approach to upper body training. Thanks to him for coming on and for having him :)
Mike is great!
Been going through these and they are freaking good. Thank you
Thanks 👊🏼
My biggest mistake with chest-training was letting my shoulders roll forward at the end of the chest-rom. Took me some time to find out, why I did not feel the chest but could not go on with the set XD .
There’s more nuance to pushing technique than you’d think!
This guy certainly knows what he's talking about
Amazing Video very informative and Mike even makes it entertaining .. recently found Mike on here but I am already a fan he is very knowlegable and can explain things very well ..keep these coming plus scriber from me :)
Fan of Mike 👍
He’s great
Lessss gooo!! 🤙🏻
👊🏼👊🏼
Quality information, thanks 💪🏼🙏🏼
Appreciate the support!
My rear delt dreams have been shattered
LOL sorry
Thank you
👊🏼
Even if i dont agree with Mike in everything, his ability to develop great reflections and insights in general is great, in this case i loved his commentary on rear delt training.
Yeah I’m glad that we share opinions on rear delts
Commenting for the algorithm
Appreciate the support 🙏🏼
I think you were talking about the Moro reflex.
Great talk, thanks!!
The Moro reflex is a pediatric reflex that people test on babies… something different. Thanks tho!
Hi dr Swole. I watched a lot of your video’s recently, and they awnsered a lot of the questions i had. A few minutes ago I watched the video about mini cutting, how do i make sure im losing fat and not just losing weight? I still got a lot of questions coming, if you don’t mind I’d like to get awnsers from you some day.
One thing I’m a bit confused on is weather overhead presses are recommended. I always hear advice to always include a vertical press of sorts since it is a fundamental movement pattern. Are they needed since front delts get hit with all chest training?
That's a good question. Overhead pressing probably isn't strictly necessary for hypertrophy since the anterior delts get hit with other pressing movements
That being said I like having them in as a compound movement which also hits your triceps and a bit of the upper pecs
Two years late but there’s good reason to think the side delts contribute significantly in the overhead press. Of course, the front delts are the prime mover, so if you don’t want any extra front delt volume don’t do them. If you enjoy them, know that they will hit your side delts. Also, you can do behind the neck pressing, as there is a greater emphasis on shoulder abduction. Just make sure to start with light loads and slowly progress.
Great to see your Chanel is growing. Proud to say I was within the first 2k! Would love to see a video on the most effective way to work on core/abs
Wow you’re an OG!
Thanks for the suggestion
My biceps are the only body part I can't grow on my physique.
Gonna try higher frequency and lower volume per session.
Worth a shot!
What do you guys suggest about the following:
I am doing an upper/ lower split and do more frequency training with biceps and shoulders.
I have golfers elbow and barbell bicep curls kill me.
What is a good bicep exercise that doesn’t aggravate golfers elbow? Or should I just rest bicep training for a while?
Thanks,
Tom
Best to experiment with different exercises to see what you can do without pain
I'll note that using really light weights and high reps can help you work through things
This is great
Thanks my man
Great video,I'm 44 yrs old and since 35 starting experiencing lower back inflammation/spasm.(changed careers 5yrs ago)
Since doing gym haven't had a pain.
Previously my back routine was heavy dead lifts,light squats,heavy barbel row and heavy one arm bend over rows, 3 days later light dead lift and heavy squats that was going fine but a particular Saturday I did a one off work in my previous trade felt fine the next 2 days and that day did my usual back session the following day experience some inflammation. I have since then cut out barbel row and doing lat pull downs.Question how do I strength my lower back muscles- are you a fan of 'hypertension '?
My doctor said do more ab exercises
What do you recommend specifically for lower back.
Maybe everytjing is ok and the day working in previous trade was the tipping point?
You said in one of your video you take fish oil,some ppl say it's good for bone joints
You can try barbell row variations like t bar rows. Technique plays a big role here
Cable rows can also work your erectors if you use a full rom
Hey doctor swole I'm following your pplul program I've an issue, My arms take over exercises like bench, pulldowns or rows even though I perform them with good form & rep speed. How can I fix this any suggestions pls?
Are you arching and retracting?
@@imsorrythankyouplease7613 yes not a big arch but I do it slightly
So for chest I struggle with growing it without my shoulders taking over/ fatiguing alot sooner than my chest. So if I want to my chest to be main focus a slow eccentric and deep stretch with heavy weight has been working well for pressing movements. Weight dips, DB inlcine and smith incline are some of my favorites.
But I also find fly variations be great for higher reps. With a similar approach but in instead of 5-6 rep set for pressing I can do set of 10-14 without my shoulders giving me any issues.
I suggest get the most out of flies and experiment with many different pressing movements. Maybe even doing flies before pressing to pre fatigue the chest.
The same can say with back but one thing I like to add is move your shoulders blades as much as possible.
So that means on most row or pullup/ pulldown variations allow your shoulders to roll forward or up. This will allow the the lats and upper back to stretch more. And when you lift up simply roll your shoulders back and together as far as you can possibly can.
You can practice without weights while at home. Sit down either the floor or chair and act as you were going to do a low cable row or row in general. Pull back as far as can and when you can go back any further try and touch your elbow together while fully pulling back. When I do it get a intense contraction to the point of cramping up especially after training back that day.
Cable pullovers/ lat prayers can help before any row or pull-ups type movement can help. Just like flies it can pre fatigue the lats allowing them to a limiting factor rather than the biceps.
@@tylerstronk Thanks a lot for the explanation & yes I do stretch my scapula a bit & then pull back all the way during my back exercises prolly that's why I enjoy back/pull days because I can feel the mind muscle connection
Is it worth doing cable lateral raises, AND with DBs in the same workout? Or just do more sets of one or the other? (Struggling with exercise selection for side delts. Upright rows give me shoulder pain) Seems like laterals seem to be the main movement pattern.
I do it since i have only one delt session so its superset of shoulders . Cable Y Raise and then Dumbbell Y Raise . Both hits the delt a bit differently . Altogether sets of 3 for both. Upright rows are also a good option but not necessary. You could also just do mechanical dropsets with cable y raises.. i.e Moving away from the cable station and adjusting heights of the cable . Experiment and see how it feels
I'd say that it depends on how many sets of side delts you want to do in that workout or are planning to do in later workouts. If you are planning on doing above 6 sets of side delts in a given workout I would split it up into 2 exercises. If you are planning on doing 6 or less sets of side delts in a given workout I would only use one exercise.
@@alexwagner9435 What would you recommend for the different exercises? (aside from laterals)
@@cyclist5000 other than upright rows there isn’t a whole lot more side delt exercises. Too add more variation you can vary the rep ranges over the course of the week for each exercise. For example say on Monday you do db lateral raises for 5-10 reps. You can also do db lateral raises on Thursday except for 15-20 reps or some sort of rep range that isn’t 5-10.
Agree with above that if you have a lot of sets to do it can help to split up over different exercises
Whats the best back exercise that you can do without alot of forearm activation? I use hook-straps due to tendonitis(cronic cant do shit about it)
You can reduce forearm activation with technique. Something like dumbbell pullovers would use them less as well
For the algorithm
Heeeeyyy I saw what you did there with "fuck traps"
🤫
I am sad that you guys didnt talk about forearms.
Unfortunately we ran out of time!
bcuz they aren't important
I think the whole Long head triceps obsession is based on anatomy; triceps are 2/3 of your upper arm mass. long head is 2/3 of your triceps; 2/3 x 2/3 = 4/9 which makes your long head almost half of your upper arm mass. I'm trying to paraphrase I forget who and probably butchering it. The other 2 heads get hit well from just locking out all your push moves I think... ? Can you apply the same front delt and rear delt logic to the lateral and medial heads by just locking out all your push? Lmk if that makes sense to anyone.
People have slightly differing opinions on how to train triceps
I personally recommend including at least one exercise that trains the long head in a stretch position
Forearms?
Unfortunately we ran out of time!
Nice
Thanks!
Want i don't get is why people are soooo afraid of hitting their traps during sidedelt Work. Traps shrug your shoulders, sidedelts move your ellbows/Arms Up to the Side. So, ASKing AS this Happens your Sidedelts will get their Work anyway. And If You hit another muscle for free, be happy, about IT. Only If you're one of those who doesn't want big traps because of aesthetiks. IT General seems to me that many people over do auch movements and therefore Work against their Natural Body movement which at the end lead to injurys, disbalances, overuse of passiv structure and so on. For example, force your ellbows near to your Body during biceps curls. If You want to lift for a Long Time, sometimes it's better to maybe get 1-2% less gains, but over time You will benefit from taking Care on this. (Sorry, My English isn't that Well, Hope You get My Point or thoughts) thanks for another great Video !
I think getting the bonus trap work from lateral raises is great
Thanks for the thoughts
You missed!!! The forearms!!! And neck!!!
🕺😷😷
Awesome interview. However, the logic of not doing a separate arm day makes no sense to me. If you need more volume you could do arm day more than once weekly, but doing arms on a separate day should enable more energy to be put into arms without neglecting back and chest
Oh God he talks 2 much ...chest: volume bench press incline too Shoulders: ohp barbell ohp lateral raise 👉lu raise👈 db raises curve. Back : rows volume machine. Biceps : seated curls, seated hammer curls ez bar curl seated.
He talks too much but those are mine they work 👊🔥💪
We wanted to dig into nuance for the detail oriented!
congrats on accepting mediocrity!