I’ve wondered how you could do linear progression on dumbbells, since the increments are bigger than on a barbell. This video answered that for me! It seems so obvious now: just do two 4 week phases on the same weights, and the second time around focus on efficiency/form! Thank you Jeff!
This exercise and progression scheme is exactly what I’m doing with Coach Alberto’s Kizen program and I can say that I’ve seen dramatic improvement on my stubborn delts. Much appreciated to the entire 3DMJ crew!
This helps me because I suffered a shoulder injury (outside of the gym) and had to have a slap tear surgery and my shoulder feels fine most of the time, but it has made me a smarter lifter.
Jeff really should write a book on training wisdom. Not necessarily based on empirical evidence like the Pyramid, but rather Jeffs anecdote, lessons learned, and well rounded approach to longevity in training.
This movement feels nicer for me than any other ohp variation. It might sound stupid but I cant get over how much oblique engagement I feel. I usually dont do it solely for the purpose of keeping my obliques as tiny as possible. I go back n forth in my head on it.
Team3DMJ Yea but I cant help but feel it will lead to increased oblique thickness as I progress. Another thing that helped was taking a wide stance so I have a wider base.
Alberto Nunez gave him the tips. The main point I took from this besides always being able to progress in some way is it doesn't matter how much knowledge you have always consider advice!. Great video!
Very nice Improvement, I'm thinking of implementing this to my training since shoulders have always been a weak point for me. However my question is why one arm at a time instead of both and does it make a difference?
Jeff, what are your wrist and ankle measurements? Are you thick boned or lighter boned? Hard to tell on a video. Very impressive physique at age 46, really inspiring to keep training natural for the long term!
Jeff this really awesome, when you stopped side lateral and just did OHP was it 2x week?? As well as if you want to bring up Chest would you use same method meaning just focus on chest pressing and a fly so only 2movements. Would you do 1 or 2x week Thank You Jeff !!!
Jeremy thank you and it's actually Medial delt raises ;) I did OHP 1-2/x week...it varied at times. As far as bringing up lagging parts we did a podcast on that. th-cam.com/video/czgX4DMtaNU/w-d-xo.html -Jeff
Any suggestions for how to handle unequal strength in right and left? I find on this movement, my left is about 2 reps (on set of 8-12) "weaker". Should I only do as many with the right arm as I am capable of with the left arm?
Thanks Jeff! One of the best shoulder advice, using it since the "my favourite things" vid Could you please comment on your technique and why yours and Alberto's differs on the same excersice? I've seen on vids where Berto keeps his humerus "looking forward" (at least in the beginning of concentric phase), while yours is more "on the right", please correct me if I'm wrong
Jeff: If you have healthy shoulders, would it be wise to use one-arm OHP as the only OHP variant to avoid future injury, or is the BB OHP is typically good to include?
Instead of looking at just the exercise(s), you also have to take into consideration many other variables as well. Form, programming, etc. Think more big picture :) -Jeff
Never the single arm, but seated db press and standing db press...yes. Not to be a ****, but it's hard to put 31 yrs of training experience into a 12-13 minute ;) -Jeff
lovesgibson maybe they are. They've both been training for 15-20 years and they're quite small. They may be bigger than a normal person but what does Berto weigh on stage? 160s? Nowhere near even a small pro
I typically don't respond to this because obviously you've never walked in my shoes, but there are times when my fingers want to type lol. I'm not going to even pretend I know anything about you, so I really have nothing offensive or derogatory in response. I can just say that I know the path I've walked down as does those who are closest to me. I know and they know I would never do anything to tarnish my name and our reputation. I have zero to gain by lying...thank you to my parents for instilling integrity in me. -Jeff
Spend 30 years in the gym training hard with intensity etc and then judge whats possible naturally. You clearly havent a clue what youre talking about if you think these guys arent natural.
Team3DMJ Fake naturals have a lot to gain by lying, such as a fan base, sponsorships, clientele, money, etc. Let's say that you and the people you compete with are truly 100% natural; you completely blow away the average natural. Why not take those supposed amazing genetics and take steroids and be super successful in normal bodybuilding?
im quite confused. you went from a movement that targets the lateral head of the deltoid to an excercise that targets the anterior deltoid? So were you trying to shift your focus from side delt to the front delt ?
I always come back to Jeffs old videos.
I’ve wondered how you could do linear progression on dumbbells, since the increments are bigger than on a barbell. This video answered that for me! It seems so obvious now: just do two 4 week phases on the same weights, and the second time around focus on efficiency/form! Thank you Jeff!
All good and keep in mind you can easily stretch phases even longer if needed...no single way to get a job done. -Jeff
Always love when you share your insights on training Jeff!
Thanks Dean! -Jeff
This exercise and progression scheme is exactly what I’m doing with Coach Alberto’s Kizen program and I can say that I’ve seen dramatic improvement on my stubborn delts. Much appreciated to the entire 3DMJ crew!
Great adjustment. Drop the ego and do what works best.
Thank you for all the amazing content! It’s so helpful.
This helps me because I suffered a shoulder injury (outside of the gym) and had to have a slap tear surgery and my shoulder feels fine most of the time, but it has made me a smarter lifter.
Glad I can help -Jeff
Jeff really should write a book on training wisdom. Not necessarily based on empirical evidence like the Pyramid, but rather Jeffs anecdote, lessons learned, and well rounded approach to longevity in training.
Rear delt came up big time. Great work. Congrats.
Thank you! -Jeff
Great video. I'm still hitting pr's with the barbell ohp, but it's good to know I have options if my shoulder gives out
This movement feels nicer for me than any other ohp variation. It might sound stupid but I cant get over how much oblique engagement I feel. I usually dont do it solely for the purpose of keeping my obliques as tiny as possible. I go back n forth in my head on it.
Do you use your off hand to stabilize your torso? -Jeff
Team3DMJ Yea but I cant help but feel it will lead to increased oblique thickness as I progress. Another thing that helped was taking a wide stance so I have a wider base.
Yes a solid base is important for stability...loads too heavy? Causing you to lean too much?
Great video!! A reminder that at some point good things change and we must change them. Thank you!
Thank you Alyssa! -Jeff
Thank You Jeff, you look tremendous
Alberto knows his shit. Great advice brother!
this isn't alberto
Alberto Nunez gave him the tips. The main point I took from this besides always being able to progress in some way is it doesn't matter how much knowledge you have always consider advice!. Great video!
Arguably the best natural bodybuilding coach on the planet and glad he's in my corner! -Jeff
Hi Jeff. Any particular reason you did single arm rather than double arm db shoulder press?
Nice video was the the a remix of the doctor Eggman theme at the end?
Great video, thanks Jeff. How many sets of these do you do per week? Sorry if I missed it and it was already covered.
Very nice Improvement, I'm thinking of implementing this to my training since shoulders have always been a weak point for me. However my question is why one arm at a time instead of both and does it make a difference?
Inspiring!
Jeff, what are your wrist and ankle measurements? Are you thick boned or lighter boned? Hard to tell on a video. Very impressive physique at age 46, really inspiring to keep training natural for the long term!
Jeff this really awesome, when you stopped side lateral and just did OHP was it 2x week?? As well as if you want to bring up Chest would you use same method meaning just focus on chest pressing and a fly so only 2movements.
Would you do 1 or 2x week
Thank You Jeff !!!
Jeremy thank you and it's actually Medial delt raises ;) I did OHP 1-2/x week...it varied at times. As far as bringing up lagging parts we did a podcast on that. th-cam.com/video/czgX4DMtaNU/w-d-xo.html -Jeff
Isnt the term "side laterals" kinda redundant tho ?
WildTotarda yes 😂.Lateral itself means to the side
Now that you've pointed that out...yes lol. Medial deltoid raise :) -Jeff
Any suggestions for how to handle unequal strength in right and left? I find on this movement, my left is about 2 reps (on set of 8-12) "weaker". Should I only do as many with the right arm as I am capable of with the left arm?
So the press will work my side delts also ?
Is the "yeah" @4:46 Brad?
CLEARLY
Your only delt movement? No isolated rear delt work?
Yes and no...my rear delts get lit with all the rowing and pulling I do. -Jeff
More than welcome! -Jeff
You have improved front delts,as seen on 12 29.Benching exercises train front delts,mostly.
I didnt understand the 5 3 2 1 thing. can someone explain please?
It's a Strenght program called Wendler's 531. You can find it on google.
+supimsatan thanks
Any tips for ur transition to front squats?
Not yet...still figuring things out and collecting personal data. Once I get more experience with them and I'm confident then I'll share :) -Jeff
The God Father :D
Cue the godfather music ;) -Jeff
Thanks Jeff! One of the best shoulder advice, using it since the "my favourite things" vid
Could you please comment on your technique and why yours and Alberto's differs on the same excersice? I've seen on vids where Berto keeps his humerus "looking forward" (at least in the beginning of concentric phase), while yours is more "on the right", please correct me if I'm wrong
Godfather is so damn strong! Mirin 225 OHP!
Not so much now compared to 2012-2013, but still collecting my pennies :) -Jeff
Is that pr 120 kg???
225lbs, so divided by 2.2 is around 102kg -Jeff
Jeff: If you have healthy shoulders, would it be wise to use one-arm OHP as the only OHP variant to avoid future injury, or is the BB OHP is typically good to include?
Instead of looking at just the exercise(s), you also have to take into consideration many other variables as well. Form, programming, etc. Think more big picture :) -Jeff
So it's either a side raise or a lateral raise. Not a side lateral 😀
Medial deltoid raise :) -Jeff
I'm not trying to be a dick but this guy's been training for 20+ years and he never did Dumbbell shoulder press
Never the single arm, but seated db press and standing db press...yes. Not to be a ****, but it's hard to put 31 yrs of training experience into a 12-13 minute ;) -Jeff
Jeff: Have you tried the kettlebell?
I have, but only once so don't really have an opinion on them. -Jeff
Get your OHP to 315 and you won't have small delts /s
Get your lateral raise to 400 pounds and you wont have small delts
per arm obviously
12 minute rambling... One arm DB OHP worked Wonders, that is the summary
tiger191673 legend
Just inject some synthol :)
Not a good look imo lol -Jeff
Why do you and berto say you're 100% natural when you're obviously not?
lovesgibson maybe they are. They've both been training for 15-20 years and they're quite small. They may be bigger than a normal person but what does Berto weigh on stage? 160s? Nowhere near even a small pro
I typically don't respond to this because obviously you've never walked in my shoes, but there are times when my fingers want to type lol. I'm not going to even pretend I know anything about you, so I really have nothing offensive or derogatory in response. I can just say that I know the path I've walked down as does those who are closest to me. I know and they know I would never do anything to tarnish my name and our reputation. I have zero to gain by lying...thank you to my parents for instilling integrity in me. -Jeff
lovesgibson how many years have you been training?
Spend 30 years in the gym training hard with intensity etc and then judge whats possible naturally. You clearly havent a clue what youre talking about if you think these guys arent natural.
Team3DMJ Fake naturals have a lot to gain by lying, such as a fan base, sponsorships, clientele, money, etc. Let's say that you and the people you compete with are truly 100% natural; you completely blow away the average natural. Why not take those supposed amazing genetics and take steroids and be super successful in normal bodybuilding?
im quite confused. you went from a movement that targets the lateral head of the deltoid to an excercise that targets the anterior deltoid? So were you trying to shift your focus from side delt to the front delt ?