DR. MIKE ISRAETEL: How To Train Chest, Back, Shoulders, Arms

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  • เผยแพร่เมื่อ 17 พ.ย. 2024
  • I had Dr. Mike Israetel back on the Swole Radio Podcast to go over some advanced tips for training the upper body:
    0:43 chest / pecs
    15:08 back: erector spinae, rhomboids, traps, lats, teres major
    30:06 shoulders / delts
    44:19 biceps
    49:29 triceps
    59:29 traps
    Find Mike:
    IG: @drmikeisraetel
    TH-cam: ‪@RenaissancePeriodization‬
    Team ROM private forum: teamfullrom.co...
    -------------------------------
    Take your knowledge to the next level with the MASS Research Review:
    (This is an affiliate link - I’ll receive a small commission when you use it)
    My e-books: askdrswole.com/
    -------------------------------
    Find me on social media:
    INSTAGRAM: / dr_swole
    FACEBOOK GROUP: / drswole
    TIKTOK: / dr_swole
    PODCAST (Swole Radio): open.spotify.c...
    -------------------------------
    About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.
    -------------------------------
    Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.
    -------------------------------
    #MikeIsraetel #RenaissancePeriodization #DrSwole

ความคิดเห็น • 93

  • @DrSwole
    @DrSwole  2 ปีที่แล้ว +4

    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

  • @ddavidjeremy
    @ddavidjeremy 2 ปีที่แล้ว +20

    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

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +2

      Combining our knowledge, I love it

  • @belalmohamed14
    @belalmohamed14 ปีที่แล้ว +2

    Bro these interviews are amazing
    Thx for hosting dr mike in here

  • @user-dn4lg1dv5v
    @user-dn4lg1dv5v 11 หลายเดือนก่อน +1

    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.

  • @Omar1066
    @Omar1066 2 ปีที่แล้ว +4

    Great video. All of your interviews with Mike are really informative and interesting.

  • @SchmittsPeter
    @SchmittsPeter 2 ปีที่แล้ว +3

    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 .

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +1

      There’s more nuance to pushing technique than you’d think!

  • @Chucksta-iwnl-
    @Chucksta-iwnl- 2 ปีที่แล้ว +1

    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 :)

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      Mike is great!

  • @DuanePortal
    @DuanePortal 2 ปีที่แล้ว +1

    Learned so much, thankyou for providing this💪🏻💪🏻

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      Glad it helped!

  • @ethan-sq6zv
    @ethan-sq6zv ปีที่แล้ว

    I love that rear delt cable exercise

  • @roycegarvin
    @roycegarvin ปีที่แล้ว

    Been going through these and they are freaking good. Thank you

    • @DrSwole
      @DrSwole  ปีที่แล้ว

      Thanks 👊🏼

  • @asrsniperx3577
    @asrsniperx3577 7 หลายเดือนก่อน

    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 :)

  • @richardtrass
    @richardtrass 2 ปีที่แล้ว +2

    This is so great. Loved it

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +1

      Cheers!

  • @Masterdesstruct
    @Masterdesstruct 2 ปีที่แล้ว +1

    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.

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +1

      Yeah I’m glad that we share opinions on rear delts

  • @Tom-q4q
    @Tom-q4q 2 หลายเดือนก่อน

    This guy certainly knows what he's talking about

  • @antoinebonzon6151
    @antoinebonzon6151 2 ปีที่แล้ว

    I think you were talking about the Moro reflex.
    Great talk, thanks!!

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      The Moro reflex is a pediatric reflex that people test on babies… something different. Thanks tho!

  • @BenG-rd5wg
    @BenG-rd5wg 10 หลายเดือนก่อน

    Awesome video! 💪

  • @LeeDaHitman
    @LeeDaHitman 5 หลายเดือนก่อน

    Good discussion just subbed

  • @TypicallyUniqueOfficial
    @TypicallyUniqueOfficial 2 ปีที่แล้ว +1

    My biceps are the only body part I can't grow on my physique.
    Gonna try higher frequency and lower volume per session.

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +1

      Worth a shot!

  • @PS-cr9lm
    @PS-cr9lm ปีที่แล้ว

    This was good thanks brah

  • @FootyClipss
    @FootyClipss 2 ปีที่แล้ว

    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.

  • @Fohrenbach
    @Fohrenbach 2 ปีที่แล้ว

    Quality information, thanks 💪🏼🙏🏼

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      Appreciate the support!

  • @alexwagner9435
    @alexwagner9435 2 ปีที่แล้ว +2

    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?

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +4

      That's a good question. Overhead pressing probably isn't strictly necessary for hypertrophy since the anterior delts get hit with other pressing movements

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +5

      That being said I like having them in as a compound movement which also hits your triceps and a bit of the upper pecs

    • @keytonbush3925
      @keytonbush3925 2 หลายเดือนก่อน

      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.

  • @Theone.fitness
    @Theone.fitness 2 ปีที่แล้ว +1

    Fan of Mike 👍

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      He’s great

  • @jordy619hi
    @jordy619hi 2 ปีที่แล้ว +1

    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

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +1

      Wow you’re an OG!

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +1

      Thanks for the suggestion

  • @tomotis2657
    @tomotis2657 2 ปีที่แล้ว +1

    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

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +3

      Best to experiment with different exercises to see what you can do without pain

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +3

      I'll note that using really light weights and high reps can help you work through things

  • @HrsHJ
    @HrsHJ 2 ปีที่แล้ว +3

    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?

    • @imsorrythankyouplease7613
      @imsorrythankyouplease7613 2 ปีที่แล้ว

      Are you arching and retracting?

    • @HrsHJ
      @HrsHJ 2 ปีที่แล้ว

      @@imsorrythankyouplease7613 yes not a big arch but I do it slightly

    • @tylerstronk
      @tylerstronk 2 ปีที่แล้ว +2

      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.

    • @HrsHJ
      @HrsHJ 2 ปีที่แล้ว

      @@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

  • @jmartinez19944
    @jmartinez19944 2 ปีที่แล้ว +1

    Lessss gooo!! 🤙🏻

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +1

      👊🏼👊🏼

  • @dory_m78
    @dory_m78 2 ปีที่แล้ว +1

    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?

    • @dory_m78
      @dory_m78 2 ปีที่แล้ว

      You said in one of your video you take fish oil,some ppl say it's good for bone joints

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      You can try barbell row variations like t bar rows. Technique plays a big role here

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      Cable rows can also work your erectors if you use a full rom

  • @Wetterwet
    @Wetterwet 2 ปีที่แล้ว +1

    Commenting for the algorithm

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      Appreciate the support 🙏🏼

  • @mitchelljimeno3564
    @mitchelljimeno3564 2 ปีที่แล้ว

    Thank you

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      👊🏼

  • @CerebralFriction
    @CerebralFriction 2 ปีที่แล้ว +2

    My rear delt dreams have been shattered

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      LOL sorry

  • @cyclist5000
    @cyclist5000 2 ปีที่แล้ว +2

    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.

    • @notacrew69
      @notacrew69 2 ปีที่แล้ว +3

      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

    • @alexwagner9435
      @alexwagner9435 2 ปีที่แล้ว +3

      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
      @cyclist5000 2 ปีที่แล้ว

      @@alexwagner9435 What would you recommend for the different exercises? (aside from laterals)

    • @alexwagner9435
      @alexwagner9435 2 ปีที่แล้ว +2

      @@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.

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +2

      Agree with above that if you have a lot of sets to do it can help to split up over different exercises

  • @ilxyaeger
    @ilxyaeger ปีที่แล้ว

    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)

    • @DrSwole
      @DrSwole  ปีที่แล้ว

      You can reduce forearm activation with technique. Something like dumbbell pullovers would use them less as well

  • @B.P.hiphop
    @B.P.hiphop 2 ปีที่แล้ว

    This is great

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +1

      Thanks my man

  • @sonmohikan5964
    @sonmohikan5964 2 ปีที่แล้ว +1

    I am sad that you guys didnt talk about forearms.

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +1

      Unfortunately we ran out of time!

    • @samiryan214
      @samiryan214 2 ปีที่แล้ว

      bcuz they aren't important

  • @joebob9725
    @joebob9725 2 ปีที่แล้ว

    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.

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      People have slightly differing opinions on how to train triceps

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      I personally recommend including at least one exercise that trains the long head in a stretch position

  • @PDVarts
    @PDVarts 2 ปีที่แล้ว

    Heeeeyyy I saw what you did there with "fuck traps"

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      🤫

  • @gokukakarot1855
    @gokukakarot1855 2 ปีที่แล้ว

    For the algorithm

  • @imaj6566
    @imaj6566 2 ปีที่แล้ว

    Forearms?

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +1

      Unfortunately we ran out of time!

  • @stophi2581
    @stophi2581 ปีที่แล้ว

    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 !

    • @DrSwole
      @DrSwole  ปีที่แล้ว

      I think getting the bonus trap work from lateral raises is great

    • @DrSwole
      @DrSwole  ปีที่แล้ว

      Thanks for the thoughts

  • @antdgar
    @antdgar 2 ปีที่แล้ว

    Nice

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว

      Thanks!

  • @mazachek
    @mazachek 8 หลายเดือนก่อน

    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

  • @georgesarreas5509
    @georgesarreas5509 2 ปีที่แล้ว

    You missed!!! The forearms!!! And neck!!!

  • @DJSTOEK
    @DJSTOEK 2 ปีที่แล้ว

    🕺😷😷

  • @shadowalker8068
    @shadowalker8068 2 ปีที่แล้ว +1

    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 👊🔥💪

    • @DrSwole
      @DrSwole  2 ปีที่แล้ว +8

      We wanted to dig into nuance for the detail oriented!

    • @santyx_eorrr
      @santyx_eorrr 2 ปีที่แล้ว +5

      congrats on accepting mediocrity!