Hey All! -Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY - FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/ Timestamps: 0:00 Intro 1:57 Part I: Your CNS is Cool 4:03 Part II: Overhead Press for Side Delts? 6:30 Part III: Bench Press and Rows? 8:00 Part IV: Lateral Raises? 17:19 Part V: Upright Rows? 21:21 Part VI: Summary E3 REHAB Videos on Upright Rows/Shoulder Impingment: th-cam.com/video/GWCNfJCjvvY/w-d-xo.html th-cam.com/video/Ly7b9hfe07M/w-d-xo.html
Most people have a hard time getting a pump in the side delts. I find higher reps and short rests between sets drives the pump and burn in the side delts. Try 4 sets x 20-15-12-10 after training front delts. 30 seconds rest between sets. The weight you start with is the weight you finish with. Also do 6 to 8 extra reps (partial movements at the bottom range for each set). I do this with 25's and in burns.
@johnspartan98 try a superset to fail side raises start at 10 lbs do 10 next weight 15 for 10 reps then 20 on and on once you fail to get to 10 go the next weight lighter go to fail any rep repeat until 2.5 pump guaranteed
@@optioningthabears861 Done it many times before. Start off with 20's for 30 reps, jump to 30's for 15 reps. jump to 40's for 12 reps.(resting 1 minute between) then go to 45's to failure, immediately drop to 35's to failure, then 25's to failure, then 20's to failure. Trust me, there isn't a training method I haven't tried. I've been doing lifestyle bodybuilding since 1967. I owned a gym in the 70's and 80's. Seen it all, heard it all, read it all, done them all.
I am a medical doctor specializing in neurosciences and pharmacology and can confidently say that the hypertrophy home videos are a reliable source of information. The scientific verification is impeccable and the conclusions of the studies are pristine. Furthermore, I must confess that I have found valuable information that I did not know before, such as the rotator cuff impingement. Thank you very much for your work, keep it up. In this world of ziphead influencers, it is very important to have a reliable source of information.
I’ll never be able to shut up about how obsessed I am with this account. Always challenging the masses such as the example of the shoulder impingement theory. It’s so great to hear someone who’s not afraid to go against the grain, while also being able to back up what they say so efficiently. Proud to say I’ve been here since you were less than 20k followers, I knew your channel would grow quickly and it absolutely has no signs of slowing down anytime soon.
It's amazing how many of these optimal moments John Meadows includes in his shoulder videos, including not letting your arms touch your sides on lateral raises and using "baby" reps after hitting full range failure.
I've done a lot of experimenting on growing my side delts and honestly what worked for me was doing my lateral raises heavier until failure in the 6-10 rep range and doing a mechanical drop-set with heavier weight and doing partial reps trying to control the eccentric as best I can. Got that from John Meadows in an older video a few years back.
Ive trained since the mid 90's and always found the exact same thing myself. In my 20's at my biggest I was nicknamed 'boulders' in the gym due to my really big shoulders and side delts and always asked what I did to get my side delts so big. Yet when I explained going heavy on side delts for sets of 8-10 with lots of drop sets (usually id do 30kg, then 22.5kg then 15.kg, then 10kg for 4x sets. I was usually told "thats too heavy" or "thats too much volume as its only a small part of the shoulder" lol. despite the fact they did ask due to their much smaller delts and them believing you have to go much lighter and use more higher rep ranges? lol (as such was always preached in the magazines at that time)
Cable & even band lateral raises are simply amazing. Start your rep under tension with the arm stretched across your body. The isolation I feel is unmatched.
Do you do them additionally to side laterals? Or instead of? I'm starting my push workout with three sets of side laterals (high reps, rest/pause, myoreps etc) with light weight then doing a few sets of upright rows with heavier dumbbells (then DB shoulder press/Arnold press). Cheers.
@@sepsism138 I do them at the very end in a superset with single arm dumbbell shrugs. Have you tried using a barbell or an “ez” bar for the upright row? Sorry didn’t even answer your question originally. I do them additionally to lateral raises
@@OiTzAsian247 Thanks for the info. I've tried them in the past with a barbell but my shoulders didn't agree with them. DBs seem much better (for now). Need to get my hands on an ez bar once I can afford one (using old rusty weights and equipment in my garage).
@@sepsism138 I definitely understand the shoulder thing. A tip I saw in a video once was to slightly lean forward to help a little bit with the shoulder discomfort. Not sure if that part is totally true but still give it try!
The best side delt development I have got is from the rear delt fly machine, palms facing each other, seat dropped down until the upper arms are parallel, high reps (15-20) pulling back only until your arms are parallel to the body. Done this way, it is, in effect, a lateral raise in a different plane, it works for me.
@@DrMarvinLara It's nominally a rear delt exercise but will hit your side delts very hard as well particularly the way I do them (palms facing. arms at 90 degrees and high reps so that the side delts kick in after the rear deltd weaken.)
@@DrMarvinLara Not necessarily. Because the seat is dropped, (raises the hands relative to the shoulders) and the hands are parallel, the shoulders are externally rotated, so it will hit the side delts as well as the rear delts..
My Shoulder get wider doing Upright row on dumbbells. Its only my theory but as soon as i did this 3 months ago my shoulder got wider. I have photos to send the before and after to Google drive to anyone like it. My theory is. Lateral Delts will build on high reps 20+ reps. Why? I do 12 and below with heavy but it didnt grow for months. But i switch to high reps 20+ and sometime 30+ lateral raise. But my main problem is Progression. Its hard to progress on weights. Its impossible to do heavy weights on Lateral raise. So i just thinking an exercise with the same pattern movement but can easily lift a heavy weights with high reps. And that is "Upright row". I just lean forward to slightly to not get involve the traps bcause when i did it with straight body, my traps will get fatigue first. Its easy to progress with Upright row. And trust me the PUMP of your side delts after doing 3 sets is UNBELIEVABLE.
The shoulder impingement, I'm so happy you talked about that. If someone has impingement in the shoulder while doing the exercise, they will feel the inflammation after a few workouts. But if the shoulders are feeling fine, it's probably fine and no impingement is taking place. Great Video!
thats really all he needed to say. If someone is getting wrecked by upright rows, a lot of good it is telling them that they dont feel what they feel lol. or that it isnt "impingement". If you are getting wrecked by it, who cares what its called lol
YT algorithm hitting a home run on this one! I’ve been second-guessing my technique on shoulder days, because it feels better to do lighter loads and more reps, but so many sources say it’s best to go heavier and less reps. Also, the slower I lift the weight laterally, the better the burn is. Algorithm finally did me a solid. Thanks, YT. And more thanks to this channel for the content.
I've been using upright rows and behind the neck military presses for 35 years of lifting, and I've developed boulder shoulders. I've used lateral raises over the years as well, buy the bulk of my shoulder work has been those two exercises.
Yes vertical pressing is underrated but kids these days will do anything to not actually have to do something hard (which ironicallly is what works and we all know it). Btw what kind of BTN press you do? Like grip width and seated or standing?
@@brianodonnell7076 Nice that makes sense. I think I have to build up to that a bit, I’ve tried narrow grip but it becomes kinda a compound version of a French press 😆 which admittedly is good for the triceps. Anyways thanks! What kind of upright rows do you do?
Hello! Personal trainer here. I just gotta say this video is absolutely beautiful. In my many years of training with and without clients I have come to figure out that for me dumbbell lateral raises in the scapular plane with a slight hip hinge and elbow bend on neutral grip has done wonders for my side delts! However not everyone is the same so I cannot say that this way will work the side delts as much for everyone. I love this content and I truly hope everyone can find their perfect form that works best for them just like I have!
Your voice alone showed how enthusiastic you were in making this video. And for good reason, the production, the transitions and of course the wealth of information incredibly well structured made this video a joy to watch. This is slowly becoming my favourite fitness TH-cam channel out there. Amazing work sir, eagerly waiting on more high quality content from this channel to add to the many already on here. Bravo 👏👏👏
Thank you so much for the kind words, they truly mean a lot to me! This is not an AI voice, it is my actual voice 😂(for those who do not believe me, you can see my older videos and how my voice has changed a little over the years)
Simply WOW! Amazing video as always! I noticed this one was super dynamic and had a great rhythm. The whole leverage/momentum concept was so resfreshing. Congrats🙌🏻🙌🏻
Something not mentioned specifically-regarding wide grip presses: Even though there is more shoulder abduction which ostensibly should lead to more Side delt involvement, the fact that the Shoulder is externally rotated puts the front delt in the primary line of force, as it does any shoulder abduction including side raises.
Not exaggerating but this the best informative video I've seen so far on shoulder hypertrophy, I am quite experienced in this stuff, am also aware of the science. Its sad to witness that many of us cant appreciate you enough because they simply aren't able to understand the science behind your teachings.
I've been doing Seated DB OHP, Seated Machine OHP and cable lateral raises (the egyptian one from Jeff Nippard) on a 3 day split since like February and i'm pretty proud of my shoulders tbh
Whoaaa..! The day HOH uploads a new video, is immediately my new favourite day of the week 🥳 Really, the way you go about (new) research, is so refreshing, it’s absolutely what we needed! Because one channel says A, the other says B, and by the end of your search, you encountered the whole alphabet.. Thank you, HOH, for what you do, we really are so thankful 🙌 Please keep doing what you’re doing! 🙏💙
Craaaazy amount of research to create a video! It is a first time in 20 years of training that I hear anyone questioning the whole shoulder impingement theory. Now I want to dive in deeper into this. Thank you for your effort and keep up with amazing work!
Upright rows lifting bar to forehead instead of stopping at chin works great for me and with no injuries. I won't stop anytime soon. Great transmission👍
I know I'm very satisfied with the side delt growth I've gotten after adding a very careful behind-the-neck press on the Smith machine. I definitely do this light with 12-15 reps, but only after pre-exhausting the mid delt with lateral raises. When I'm done with the BTN press, my whole shoulder cap has a huge pump.
Great tutorial! Been training for 25 years and overhead press is my go to for side delt growth. We are all different but this is what my body prefers for side delt activation.
Bro i never comment normally but this video is the most detailled video about shoulder training ive seen so far and i have seen 1000+ fitnessvideos on TH-cam. Legend
Ah man; I knew this channel would pick up; I remember seeing the triple-digit views on videos with 5 or so comments years ago, but not anymore. You made it, champ!
Great to watch this awesome sharing, i hv totally STOP Up-Right Row for years, due to the claims of shoulder impibgment !! Tq so much for this new researched that give new hopes on resuming my URR now 👏 :) TQ so much !! Tmrw i can start doing URR !! Yaiiiiii... 👍😁 🏋♂️
Awesome to hear. If you're going to go ahead with the upright rows, I'd say to start off slowly (the same logic applies to all exercises). One of the problems with any exercise can be doing too much too soon. Feel free to check out these videos on the upright row and shoulder impingement by E3 Rehab (I don't know the guys, they've just done a fantastic job breaking things down): th-cam.com/video/GWCNfJCjvvY/w-d-xo.html + th-cam.com/video/Ly7b9hfe07M/w-d-xo.html
The angle of any press movement is so underrated in fitness circles. Glad to see it emphasized here. The upright row deserves a video in itself only because there is so much misinformation around it being pushed by what I like to call "trendy gurus." Thanks for debunking the myth with science.
i once had a job loading and stacking boxes in a truck for FedEx. These boxes were of varying widths and weights. It was extremely strenuous work, but my back and shoulders became noticeable broader within just a few weeks. My guess is that lifting, carrying and stacking WIDE weighted boxes really recruits the side delts
- Lateral raise dumbell lateral raise with internal rotation dumbell lateral raise with external rotation - overhead press - dumbell press - chest press machine - bent rows - regular range of motion till hypertrophy followed by partial range of motion
As a massage therapist who lives and breathes anatomy and kinesiology i really appreciate the effort to use FACTUAL science of how muscles and skeletal structures work in tandem to provide certain movements resulting in varying activation
I've had more growth in my delts over the past 6 months then I probably have in all the years previously that I've been training. What I've learnt is that shoulders should be trained often. If you're doing a few sets of laterals/over head presses once or twice a week at the end of your session, it won't cut it. I am training my shoulders three times a week minimum and to be honest, often train them 2 days in a row. They can handle it. Train all 3 heads (yes, even front). Do a variety of weights/sets/reps, and mix up dumbell/barbell, cable and machine work. Find ways to get a stretch on the delts at the start of the movement. Feel the burn and when you're done and can't complete a full rep, keep going with partials (in the case of laterals, just the first 25% of the movement) until you can barely move the weight.
I agree... Even for me, 2x a week up to a point made an impact but after that I plateaued. I now include side and rear delt exercises on leg day too. Feeling a benefit (strength, at the moment). 45 years old, natural.
as usual, a killer video where everything is clearly explained. It’s a shame to see so few subs. The quality of the videos and the research done deserve a lot more
Insane level of meticulous research ! Here I am thinking that the video was almost done and cannot have even more information just for me to find out I was barely halfway through. That's how information-dense it is. Great job 👍
this channel fucking rocks. I only just found it but the detail and discussion of anatomy is so informative. I feel like its filled in so many gaps I had from watching videos from other channels.
Quite a long video and I've not watched House of Hypertrophy before but I found this very interesting and came away with some new ideas. I'm a big fan of upright rows.
Will you talk about the meta-analysis that came out in May by Robinson and colleagues showing that training to failure is actually better for hypertrophy but not for strenght?
Great video, however one point I believe I can speak to. I suffered from impingement for 20 years. It led to a 30% tear in the rotator cuff. I had shoulder surgery to relive the impingent. The results were remarkable. I was never able to do upright rows even in my 20s. I can do any exercise now in my 50s and even throw a football without pain. Another exercise that always caused me pain and inflammation was inclined bench. I do inclined bench now with no issues. I would be careful saying impingement is not real. Everyone has different structures in the shoulder.
For me just getting really strong on weighted pullups/chins , weighted dips all varations, and wide grip pulls from the floor totally developed my upper body
I used to chronically overtrain my front delts because they were worked so much from benches and incline benches. Fairly recently I've found that doing upright rows followed by laterals either using cables maybe 2-3 feet in front of me (and usually having the cables cross over each other in an X in front of me so I'm pulling from cables starting from across my body from the opposite side) tend to blast my medial delts. I do dumbbell upright rows followed by laterals face-down on an incline bench at a fairly high incline, say 60 to 80 degrees. I also tend use neutral position for my hands for hitting my side delts.. The cables and the bench both prevent cheating, and my medial delts tend to get hit hardest if I'm leaning forward on a bench, rather than when I'm totally upright, as my frontal delts still try to get involved when I am totally upright. I can really feel the upright rows from in front or face down on a bench blow my delts away. I use these for my compound exercise before going to laterals for better isolation. I do partials when I can't complete another complete rep. using this shoulder routine, I've found that my shoulders get more pumped than they ever have over other routines I've used. I've found that doing upright rows pulling the weight directly up, rather than at an angle in front of me, tends, again, to try to recruit my frontal delts.
After training 35 years and being an advanced bodybuilder , I’ve found my side delts responded tremendously because of three factors . 1-i train side delts 2-3 x a week . 2-i rarely ever do less then 15 reps on any side lateral movement . Most of the time it’s 20-30 reps . 3-i do heavy partial reps in the 20-30 rep range as well as perfect form slow Reps in the 20-30 range with a full range of motion .
I’ve also found that lower weight, high volume seems to do way more for the shoulders than the opposite, I’m guessing that when you do heavy weights, your shoulders actually become more isometric and it becomes more of a scapula movment. Actually moving heavy weights dynamically at the shoulder joint would probably cause injury. My shoulders have been blowing up since switching to lighter resistance.
@@60SecondMotivator I’m an advanced lifter and 48 Years old . I was forced to ditch any shoulder pressing movements because of both shoulders having torn rotator cuffs . I’ve been focusing primarily on side and rear delt movements with high to very high reps with unbelievable results
this channel might be the only channel I need to my fitness journey. will experiment with you studies on my channel. please also give alternatives exercises that requires little or no equipment. if its not too much to ask. the studies and the animation your are putting in isn't joke.
When working on shoulders, I do: front press, Arnold press, shoulder press, side raises, front raises, rear rises, W rises. 30 sec each, 10 sec rest between each exercise. Don't go heavy, focus on reps. Do this at least 3 times a week. Using tabata timer app helps.
Very well made video but probably bad news for those of us who hate lateral raises. That's biceps & delts covered - looking forward to recommendations for other body parts.
Hello, interesting and informative video. 👍🏾👍🏾 I am a physical therapist, have been going to the gym regularly for 9 months and have had very good results. I just wanted to say that I find one-arm cable pulleys to be the most effective. It is best to lean your body about 10 degrees in order to have permanent tension on the muscle (especially in the stretched position). As already mentioned in the video, it increases hypertrophy. The legs are placed in front of each other to be able to build up a lot of stabilization in the body (if the right arm is trained, the left leg is in front). In addition, I like to train the rear parts of the delta, because in other exercises in the gym the front and sometimes lateral parts are also trained. For this I do an external rotation in the shoulder joint when pulling the cable (without attachment) at the end of the movement and start with a slight internal rotation. Since the shoulder is a muscle-controlled/stabilized joint, it is important for me to train on a functional level. The sagital-, transversal- and frontalplanes are not enough for me. I like to move my large joints in all 3 axes simultaneously during training, similar to what is done in the PNF pattern (proprioceptive neuromuscular facilitation). I hope that could help. In order to be able to imagine it a little better, you are welcome to look at the pictures on page 7 of the .pdf. beckassets.blob.core.windows.net/product/readingsample/189681/9783540235453_excerpt_001.pdf Have fun training and stay healthy and sound :)
good info! I avoid upright rows because it hurts my wrists, invoking Dr. Groucho Marx's rule- "Doc, it hurts when I do this." Dr. Groucho "don't do that." glad to hear that about progression of weight on lateral raises; i'd worried I just wasn't working hard enough. It's good to know increasing workload achieved without increasing weights is effective. Cheers!
@@patrickjulius7352 barbell and dumbbell variation I do it standing you can lift really heavy doing it standing sitting down is much more difficult and hard to balance
In photography, light intensity is brightness x length of exposure time. It has always been my theory that muscle strain is the same: Load x duration. When Load is a greater portion than duration, muscle gain occurs, when duration is a greater portion than load, tendon gain occurs.
This is the best full guide on the lateral deltoids. Thank you for amazing guide I took a lot of amazing and useful notes, I was wondering if you can make a full guide on traps and neck and thank you in advance.
I heard 4 times throughout the whole video "Feel free to..." and I instantly thought the video was over... every single time. The "Feel free to like and subscribe" has messed up my mind xd
![ลองสั่งของจากแอพ temu ถูกจริงหรอ?? ( part : 1/2 ) [โกงไหมครับ ep.89 ] | DOM](http://i.ytimg.com/vi/RTcZSQTiDZw/mqdefault.jpg)
Hey All! -Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY
- FREE Bench Press E-Book: www.houseofhypertrophy.com/free-e-book/
Timestamps:
0:00 Intro
1:57 Part I: Your CNS is Cool
4:03 Part II: Overhead Press for Side Delts?
6:30 Part III: Bench Press and Rows?
8:00 Part IV: Lateral Raises?
17:19 Part V: Upright Rows?
21:21 Part VI: Summary
E3 REHAB Videos on Upright Rows/Shoulder Impingment:
th-cam.com/video/GWCNfJCjvvY/w-d-xo.html
th-cam.com/video/Ly7b9hfe07M/w-d-xo.html
Most people have a hard time getting a pump in the side delts. I find higher reps and short rests between sets drives the pump and burn in the side delts. Try 4 sets x 20-15-12-10 after training front delts. 30 seconds rest between sets. The weight you start with is the weight you finish with. Also do 6 to 8 extra reps (partial movements at the bottom range for each set). I do this with 25's and in burns.
@johnspartan98 try a superset to fail side raises start at 10 lbs do 10 next weight 15 for 10 reps then 20 on and on once you fail to get to 10 go the next weight lighter go to fail any rep repeat until 2.5 pump guaranteed
@@optioningthabears861 Done it many times before. Start off with 20's for 30 reps, jump to 30's for 15 reps. jump to 40's for 12 reps.(resting 1 minute between) then go to 45's to failure, immediately drop to 35's to failure, then 25's to failure, then 20's to failure. Trust me, there isn't a training method I haven't tried. I've been doing lifestyle bodybuilding since 1967. I owned a gym in the 70's and 80's. Seen it all, heard it all, read it all, done them all.
Will you please tell me how you make those awesome graphics?
I am a medical doctor specializing in neurosciences and pharmacology and can confidently say that the hypertrophy home videos are a reliable source of information. The scientific verification is impeccable and the conclusions of the studies are pristine.
Furthermore, I must confess that I have found valuable information that I did not know before, such as the rotator cuff impingement.
Thank you very much for your work, keep it up.
In this world of ziphead influencers, it is very important to have a reliable source of information.
I really appreciate those kind words, thank you :)
What should make it reliable is proven results as well as demonstration of understanding of biomechanics and how they apply to these scenarios
We can judge if the videos are reliable source of information ourselves, we don't need confirmation by a "medial doctor".
The studies are pristine! lol.
Medical "doctors" are scum of the Earth.
Seeing a new House of Hypertrophy video is just pure bliss
Haha, I appreciate that dude! :)
Agreed! It felt like forever since the last one ❤❤
HoH and RP is all anyone needs
@@HouseofHypertrophy Thanks for always replying when I comment
Factsss
I’ll never be able to shut up about how obsessed I am with this account. Always challenging the masses such as the example of the shoulder impingement theory. It’s so great to hear someone who’s not afraid to go against the grain, while also being able to back up what they say so efficiently. Proud to say I’ve been here since you were less than 20k followers, I knew your channel would grow quickly and it absolutely has no signs of slowing down anytime soon.
Thank you so much for those kind words dude, and it's awesome you've stuck around for so long! 😃
@@HouseofHypertrophy please do one how to imporve recovery
😂😂😂😂 cringeworthy
@@barrybarnett731 hahahahaha look at the white dude named Barry trying to be noticed
ur id so fun lol tiananmen datu sha lol tianmen gate genocide
It's amazing how many of these optimal moments John Meadows includes in his shoulder videos, including not letting your arms touch your sides on lateral raises and using "baby" reps after hitting full range failure.
Agreed!
It shouldn’t be amazing because Meadows is a legit bodybuilder snd coach so he has good experience
@@yoeyyoey8937 had*
John was the man, he made everything seem easy the way he explained it, and how he put it across! Great guy!
John was the GOAT! He figured out what worked and honestly shared with the masses! RIP Mountain Dog
I've done a lot of experimenting on growing my side delts and honestly what worked for me was doing my lateral raises heavier until failure in the 6-10 rep range and doing a mechanical drop-set with heavier weight and doing partial reps trying to control the eccentric as best I can. Got that from John Meadows in an older video a few years back.
💯
Ive trained since the mid 90's and always found the exact same thing myself. In my 20's at my biggest I was nicknamed 'boulders' in the gym due to my really big shoulders and side delts and always asked what I did to get my side delts so big. Yet when I explained going heavy on side delts for sets of 8-10 with lots of drop sets (usually id do 30kg, then 22.5kg then 15.kg, then 10kg for 4x sets.
I was usually told "thats too heavy" or "thats too much volume as its only a small part of the shoulder" lol. despite the fact they did ask due to their much smaller delts and them believing you have to go much lighter and use more higher rep ranges? lol (as such was always preached in the magazines at that time)
Wait your drop set is heavier?
So you basically go from lateral raises to stationary farmer carries ?
For me, I prefer using a lightweight and getting to 20-30 reps, but with my belts screaming.
Cable & even band lateral raises are simply amazing. Start your rep under tension with the arm stretched across your body. The isolation I feel is unmatched.
agree, all about the cables
100% Agree, There is no better isolation then with using bands in proper way.
The upright row has been so critical for me seeing growth in my shoulders. I’m glad you all came to that conclusion as well!
Do you do them additionally to side laterals? Or instead of? I'm starting my push workout with three sets of side laterals (high reps, rest/pause, myoreps etc) with light weight then doing a few sets of upright rows with heavier dumbbells (then DB shoulder press/Arnold press). Cheers.
@@sepsism138 I do them at the very end in a superset with single arm dumbbell shrugs. Have you tried using a barbell or an “ez” bar for the upright row? Sorry didn’t even answer your question originally. I do them additionally to lateral raises
@@OiTzAsian247 Thanks for the info. I've tried them in the past with a barbell but my shoulders didn't agree with them. DBs seem much better (for now). Need to get my hands on an ez bar once I can afford one (using old rusty weights and equipment in my garage).
@@sepsism138 I definitely understand the shoulder thing. A tip I saw in a video once was to slightly lean forward to help a little bit with the shoulder discomfort. Not sure if that part is totally true but still give it try!
Just started doing them with lateral raises. Let’s see how it goes
I am delighted by your impingement analysis. Thank you.
Awesome to hear, I appreciate you for checking out the video😃
The best side delt development I have got is from the rear delt fly machine, palms facing each other, seat dropped down until the upper arms are parallel, high reps (15-20) pulling back only until your arms are parallel to the body. Done this way, it is, in effect, a lateral raise in a different plane, it works for me.
Oh, that's very interesting to hear, thank you for sharing!
Well what are you doing here is actually a REAR delt exercise and when the rear delt gets bigger, it pushes the side delt out more
@@DrMarvinLara It's nominally a rear delt exercise but will hit your side delts very hard as well particularly the way I do them (palms facing. arms at 90 degrees and high reps so that the side delts kick in after the rear deltd weaken.)
@@DrMarvinLara Not necessarily. Because the seat is dropped, (raises the hands relative to the shoulders) and the hands are parallel, the shoulders are externally rotated, so it will hit the side delts as well as the rear delts..
My Shoulder get wider doing Upright row on dumbbells.
Its only my theory but as soon as i did this 3 months ago my shoulder got wider. I have photos to send the before and after to Google drive to anyone like it.
My theory is. Lateral Delts will build on high reps 20+ reps. Why? I do 12 and below with heavy but it didnt grow for months. But i switch to high reps 20+ and sometime 30+ lateral raise.
But my main problem is Progression. Its hard to progress on weights. Its impossible to do heavy weights on Lateral raise. So i just thinking an exercise with the same pattern movement but can easily lift a heavy weights with high reps. And that is "Upright row".
I just lean forward to slightly to not get involve the traps bcause when i did it with straight body, my traps will get fatigue first.
Its easy to progress with Upright row. And trust me the PUMP of your side delts after doing 3 sets is UNBELIEVABLE.
😊
I think as long as you don’t go up past the chest. There won’t be very much trap recruitment
The shoulder impingement, I'm so happy you talked about that. If someone has impingement in the shoulder while doing the exercise, they will feel the inflammation after a few workouts. But if the shoulders are feeling fine, it's probably fine and no impingement is taking place.
Great Video!
thats really all he needed to say. If someone is getting wrecked by upright rows, a lot of good it is telling them that they dont feel what they feel lol. or that it isnt "impingement". If you are getting wrecked by it, who cares what its called lol
YT algorithm hitting a home run on this one! I’ve been second-guessing my technique on shoulder days, because it feels better to do lighter loads and more reps, but so many sources say it’s best to go heavier and less reps. Also, the slower I lift the weight laterally, the better the burn is.
Algorithm finally did me a solid. Thanks, YT. And more thanks to this channel for the content.
I've been using upright rows and behind the neck military presses for 35 years of lifting, and I've developed boulder shoulders. I've used lateral raises over the years as well, buy the bulk of my shoulder work has been those two exercises.
Yes vertical pressing is underrated but kids these days will do anything to not actually have to do something hard (which ironicallly is what works and we all know it).
Btw what kind of BTN press you do? Like grip width and seated or standing?
@@yoeyyoey8937 Seated with a fairly wide grip. I like to feel a good stretch at the bottom and a wider grip does that for me.
@@brianodonnell7076 Nice that makes sense. I think I have to build up to that a bit, I’ve tried narrow grip but it becomes kinda a compound version of a French press 😆 which admittedly is good for the triceps. Anyways thanks! What kind of upright rows do you do?
How can I get bigger shoulders, any recommended exercises?
Behind the neck pressing can be hard on the rotator cuff
100% the best account for picking the most worth it exercises for your routine.
Thank you dude, that's very kind of you!
Most most underrated channel on whole TH-cam mann
I appreciate that my friend, thank you!
Wow!! Amazing! Start to finish!!
The new editing and designs are awesome!!!
❤
Thank you my friend!
This channel is better than almost anything you can find on youtube about the same subject matter. Salute!
So u saying i got 2d shoulders?
Yeah
Yeah
Yeah your graphics card sucks lol haha you like 1998 windows lmao
Yes
Shrimp shoulders
Beautiful, scientific, easy to understand, humble. This channel is a gem.
I truly appreicate those kind words, thank YOU!
Hello! Personal trainer here.
I just gotta say this video is absolutely beautiful.
In my many years of training with and without clients I have come to figure out that for me dumbbell lateral raises in the scapular plane with a slight hip hinge and elbow bend on neutral grip has done wonders for my side delts!
However not everyone is the same so I cannot say that this way will work the side delts as much for everyone.
I love this content and I truly hope everyone can find their perfect form that works best for them just like I have!
Thank you for sharing my friend! :)
So to sum this all up, I just need to keep working out. Thanks man!
Excellent video again. Can't get enough of your content. Super interesting.
I highly appreciate the effort and research gone into this video
Thank you so much, I appreciate you checking out the video!
Your voice alone showed how enthusiastic you were in making this video. And for good reason, the production, the transitions and of course the wealth of information incredibly well structured made this video a joy to watch. This is slowly becoming my favourite fitness TH-cam channel out there. Amazing work sir, eagerly waiting on more high quality content from this channel to add to the many already on here. Bravo 👏👏👏
The AI voice showed enthusiasm?
@@drno62 that's an AI voice? 😅 It sounded more upbeat than usual to me. Regardless it's still a fantastic video.
Thank you so much for the kind words, they truly mean a lot to me! This is not an AI voice, it is my actual voice 😂(for those who do not believe me, you can see my older videos and how my voice has changed a little over the years)
@@HouseofHypertrophy I knew it wasn't! @drno62 had me second guessing myself haha glad we've cleared that up.
This cannel is so underrated it's crazy
Simply WOW! Amazing video as always! I noticed this one was super dynamic and had a great rhythm. The whole leverage/momentum concept was so resfreshing. Congrats🙌🏻🙌🏻
Thank you so much my friend! :)
Something not mentioned specifically-regarding wide grip presses: Even though there is more shoulder abduction which ostensibly should lead to more Side delt involvement, the fact that the Shoulder is externally rotated puts the front delt in the primary line of force, as it does any shoulder abduction including side raises.
Thank for this video which was probably not only by me long awaited. Your content again is at a sky high quality level ✈️ 😂
Haha, I see what you did there!
I appreciate your support🙏
House o hypertrophy is just on another level.
Not exaggerating but this the best informative video I've seen so far on shoulder hypertrophy, I am quite experienced in this stuff, am also aware of the science. Its sad to witness that many of us cant appreciate you enough because they simply aren't able to understand the science behind your teachings.
I appreciate those kind words, thank you!
I've been doing Seated DB OHP, Seated Machine OHP and cable lateral raises (the egyptian one from Jeff Nippard) on a 3 day split since like February and i'm pretty proud of my shoulders tbh
Loved the video, thanks youtube algorithm, because I’m starting my fitness journey with a strenght/hipertrophy program so this was amazing to watch
Whoaaa..! The day HOH uploads a new video, is immediately my new favourite day of the week 🥳
Really, the way you go about (new) research, is so refreshing, it’s absolutely what we needed! Because one channel says A, the other says B, and by the end of your search, you encountered the whole alphabet..
Thank you, HOH, for what you do, we really are so thankful 🙌 Please keep doing what you’re doing! 🙏💙
I truly appreciate your kind words and support, thank you so much! 😄
Man, this channel deserves millions of subscribers
Thank you my friend, that's very kind of you! :)
By the way, the editor here needs to get a raise.
And im not talking about a lateral raise.
😂 😂 😂 - funny enough, the editor is the same guy that does the research, script, voiceover. He's even the same guy replying to this comment!
Craaaazy amount of research to create a video! It is a first time in 20 years of training that I hear anyone questioning the whole shoulder impingement theory. Now I want to dive in deeper into this. Thank you for your effort and keep up with amazing work!
Thx for spreading good information! Cheers from RN - Brazil! 🇧🇷💪🏼
Upright rows lifting bar to forehead instead of stopping at chin works great for me and with no injuries. I won't stop anytime soon.
Great transmission👍
My all time favourite fitness content creator house of hypertrophy
Haha, thank you dude!
I know I'm very satisfied with the side delt growth I've gotten after adding a very careful behind-the-neck press on the Smith machine. I definitely do this light with 12-15 reps, but only after pre-exhausting the mid delt with lateral raises.
When I'm done with the BTN press, my whole shoulder cap has a huge pump.
That's very interesting to hear, thank you for sharing!
The aeroplane joke was so dry it went full circle and made me chuckle aloud
A video like this on rear delts would be a godsend.
Coming soon! :)
@@HouseofHypertrophy Awesome
Thanks for the scientific explanation behind. Side delts always being the hardest gain for me
Wow, "the house" of hypertrophy really got bigger and fancier.
Love your vids as always
Haha, I appreciate your support as always dude!
you and e3 rehab are being the best videos in the field.. very very helpful information, for me and my clients!
Great treat on a monday!
🙏
Great tutorial! Been training for 25 years and overhead press is my go to for side delt growth. We are all different but this is what my body prefers for side delt activation.
Bro i never comment normally but this video is the most detailled video about shoulder training ive seen so far and i have seen 1000+ fitnessvideos on TH-cam. Legend
Thank you so much! :)
The new assets in the video are 🔥🔥
Thank you so much dude, it took a while to make these haha :)
Ah man; I knew this channel would pick up; I remember seeing the triple-digit views on videos with 5 or so comments years ago, but not anymore.
You made it, champ!
Wow, you've been subbedf for a long time haha! It's crazy looking back at that time. Thank you so much for your support!
Great to watch this awesome sharing, i hv totally STOP Up-Right Row for years, due to the claims of shoulder impibgment !! Tq so much for this new researched that give new hopes on resuming my URR now 👏 :) TQ so much !! Tmrw i can start doing URR !! Yaiiiiii... 👍😁 🏋♂️
Awesome to hear. If you're going to go ahead with the upright rows, I'd say to start off slowly (the same logic applies to all exercises). One of the problems with any exercise can be doing too much too soon. Feel free to check out these videos on the upright row and shoulder impingement by E3 Rehab (I don't know the guys, they've just done a fantastic job breaking things down): th-cam.com/video/GWCNfJCjvvY/w-d-xo.html + th-cam.com/video/Ly7b9hfe07M/w-d-xo.html
The angle of any press movement is so underrated in fitness circles. Glad to see it emphasized here.
The upright row deserves a video in itself only because there is so much misinformation around it being pushed by what I like to call "trendy gurus." Thanks for debunking the myth with science.
Thank you dude. It is truly unfortunate how misinformation regarding upright rows spread virtually everywhere
Love your channel, your videos are incredibly insightful! Truly one of the best bodybuilding channels on TH-cam.
Thank you so much, I truly appreciate your kind words and support!
i once had a job loading and stacking boxes in a truck for FedEx. These boxes were of varying widths and weights. It was extremely strenuous work, but my back and shoulders became noticeable broader within just a few weeks. My guess is that lifting, carrying and stacking WIDE weighted boxes really recruits the side delts
watching just 30 seconds.... Made me subscribe. Great video !!
Thank you, welcome to the House of Hypertrophy :)
- Lateral raise
dumbell lateral raise with internal rotation
dumbell lateral raise with external rotation
- overhead press
- dumbell press
- chest press machine
- bent rows
- regular range of motion till hypertrophy followed by partial range of motion
As a massage therapist who lives and breathes anatomy and kinesiology i really appreciate the effort to use FACTUAL science of how muscles and skeletal structures work in tandem to provide certain movements resulting in varying activation
I've had more growth in my delts over the past 6 months then I probably have in all the years previously that I've been training.
What I've learnt is that shoulders should be trained often. If you're doing a few sets of laterals/over head presses once or twice a week at the end of your session, it won't cut it. I am training my shoulders three times a week minimum and to be honest, often train them 2 days in a row. They can handle it.
Train all 3 heads (yes, even front).
Do a variety of weights/sets/reps, and mix up dumbell/barbell, cable and machine work.
Find ways to get a stretch on the delts at the start of the movement.
Feel the burn and when you're done and can't complete a full rep, keep going with partials (in the case of laterals, just the first 25% of the movement) until you can barely move the weight.
I agree... Even for me, 2x a week up to a point made an impact but after that I plateaued.
I now include side and rear delt exercises on leg day too. Feeling a benefit (strength, at the moment).
45 years old, natural.
Whoever runs this page must be absolutely jacked.
The first video I’ve watched from this channel, instant subscriber what a gem
as usual, a killer video where everything is clearly explained. It’s a shame to see so few subs.
The quality of the videos and the research done deserve a lot more
Thank you my friend, that's very kind of you!
Insane level of meticulous research ! Here I am thinking that the video was almost done and cannot have even more information just for me to find out I was barely halfway through. That's how information-dense it is. Great job 👍
Haha, thank you so much! :)
I wish I've found this channel before, thank you for finally making things so clear through science
This was what i needed. I think this can help me get an aesthetically even body. Im so happy i found this
Quality of the content is insane, subbed after watching 10 seconds.
This channel is absolute gold
I'm only commenting for the algorithm. This channel needs more subscribers. Great video!
Thank you my friend!
YESSS SIDE DELTTTT I LOVE YOU MATE, YOU ALWAYS UPLOAD VIDEOS WHEN I NEED THEM THE MOST YESSS
Haha, awesome to hear. Hope the video was helpful in some way!
as a personal trainer, I can say this is quality content. Keep it up!
Thank you so much! :)
this channel fucking rocks. I only just found it but the detail and discussion of anatomy is so informative. I feel like its filled in so many gaps I had from watching videos from other channels.
I found my new “go to” for workout videos. Thanks mate.
Quite a long video and I've not watched House of Hypertrophy before but I found this very interesting and came away with some new ideas. I'm a big fan of upright rows.
great vid as always!
Thank you my friend! :)
22 minutes of pure bliss
Haha, I appreciate your support!
Will you talk about the meta-analysis that came out in May by Robinson and colleagues showing that training to failure is actually better for hypertrophy but not for strenght?
Yep! 😃
almost 1 month bro,great video
Thank you my friend, as always!
Excellent analysis !!
Thank you my friend!
Elbow bending helps to develop the rotator cuff, and not the frontal delt, when you do side raises
Great video, however one point I believe I can speak to. I suffered from impingement for 20 years. It led to a 30% tear in the rotator cuff. I had shoulder surgery to relive the impingent. The results were remarkable. I was never able to do upright rows even in my 20s. I can do any exercise now in my 50s and even throw a football without pain. Another exercise that always caused me pain and inflammation was inclined bench. I do inclined bench now with no issues. I would be careful saying impingement is not real. Everyone has different structures in the shoulder.
I still have it probably more than 20 years.
For me just getting really strong on weighted pullups/chins , weighted dips all varations, and wide grip pulls from the floor totally developed my upper body
I used to chronically overtrain my front delts because they were worked so much from benches and incline benches. Fairly recently I've found that doing upright rows followed by laterals either using cables maybe 2-3 feet in front of me (and usually having the cables cross over each other in an X in front of me so I'm pulling from cables starting from across my body from the opposite side) tend to blast my medial delts. I do dumbbell upright rows followed by laterals face-down on an incline bench at a fairly high incline, say 60 to 80 degrees. I also tend use neutral position for my hands for hitting my side delts.. The cables and the bench both prevent cheating, and my medial delts tend to get hit hardest if I'm leaning forward on a bench, rather than when I'm totally upright, as my frontal delts still try to get involved when I am totally upright. I can really feel the upright rows from in front or face down on a bench blow my delts away. I use these for my compound exercise before going to laterals for better isolation. I do partials when I can't complete another complete rep. using this shoulder routine, I've found that my shoulders get more pumped than they ever have over other routines I've used. I've found that doing upright rows pulling the weight directly up, rather than at an angle in front of me, tends, again, to try to recruit my frontal delts.
Just when I was wondering where you have been 😄
Haha, this one took a little while to make 😃
After training 35 years and being an advanced bodybuilder , I’ve found my side delts responded tremendously because of three factors . 1-i train side delts 2-3 x a week . 2-i rarely ever do less then 15 reps on any side lateral movement . Most of the time it’s 20-30 reps . 3-i do heavy partial reps in the 20-30 rep range as well as perfect form slow Reps in the 20-30 range with a full range of motion .
I’ve also found that lower weight, high volume seems to do way more for the shoulders than the opposite, I’m guessing that when you do heavy weights, your shoulders actually become more isometric and it becomes more of a scapula movment. Actually moving heavy weights dynamically at the shoulder joint would probably cause injury. My shoulders have been blowing up since switching to lighter resistance.
Do you only work on lateral raises?
@@60SecondMotivator I’m an advanced lifter and 48 Years old . I was forced to ditch any shoulder pressing movements because of both shoulders having torn rotator cuffs . I’ve been focusing primarily on side and rear delt movements with high to very high reps with unbelievable results
after all that experience what do you think of overhead press variations and which ones do you still do if any?
@@60SecondMotivator side and rear yes . My front delts are plenty big and get tons of stimulation from everything else i do .
Deserved 100 M followers 👏💯
this channel might be the only channel I need to my fitness journey. will experiment with you studies on my channel. please also give alternatives exercises that requires little or no equipment. if its not too much to ask. the studies and the animation your are putting in isn't joke.
When working on shoulders, I do: front press, Arnold press, shoulder press, side raises, front raises, rear rises, W rises. 30 sec each, 10 sec rest between each exercise.
Don't go heavy, focus on reps.
Do this at least 3 times a week.
Using tabata timer app helps.
Thanks for the info. I agree with not going heavy. I f*cked up my wrist joints when I went heavy on dumbbells.
Very well made video but probably bad news for those of us who hate lateral raises.
That's biceps & delts covered - looking forward to recommendations for other body parts.
Great vid, just found this channel might be my new go-to for finding reliable information!
Great information!!!👊👊👊
Very thorough and highly appreciated!
Just earned yourself a new subscriber
Hello, interesting and informative video. 👍🏾👍🏾
I am a physical therapist, have been going to the gym regularly for 9 months and have had very good results.
I just wanted to say that I find one-arm cable pulleys to be the most effective.
It is best to lean your body about 10 degrees in order to have permanent tension on the muscle (especially in the stretched position). As already mentioned in the video, it increases hypertrophy.
The legs are placed in front of each other to be able to build up a lot of stabilization in the body (if the right arm is trained, the left leg is in front).
In addition, I like to train the rear parts of the delta, because in other exercises in the gym the front and sometimes lateral parts are also trained. For this I do an external rotation in the shoulder joint when pulling the cable (without attachment) at the end of the movement and start with a slight internal rotation.
Since the shoulder is a muscle-controlled/stabilized joint, it is important for me to train on a functional level. The sagital-, transversal- and frontalplanes are not enough for me. I like to move my large joints in all 3 axes simultaneously during training, similar to what is done in the PNF pattern (proprioceptive neuromuscular facilitation).
I hope that could help. In order to be able to imagine it a little better, you are welcome to look at the pictures on page 7 of the .pdf.
beckassets.blob.core.windows.net/product/readingsample/189681/9783540235453_excerpt_001.pdf
Have fun training and stay healthy and sound :)
good info! I avoid upright rows because it hurts my wrists, invoking Dr. Groucho Marx's rule- "Doc, it hurts when I do this." Dr. Groucho "don't do that."
glad to hear that about progression of weight on lateral raises; i'd worried I just wasn't working hard enough. It's good to know increasing workload achieved without increasing weights is effective.
Cheers!
Yeah nothing is better than overhead press for shoulders its my favourite and it works perfectly fine for shoulder growth
what variation do you do? barbell or dumbbell? standing or seated? if seated, is the bench on an incline a bit?
@@patrickjulius7352 barbell and dumbbell variation I do it standing you can lift really heavy doing it standing sitting down is much more difficult and hard to balance
Bodyweight handstand push-ups against a wall, stomach facing the wall. Gave me great shoulders
In photography, light intensity is brightness x length of exposure time.
It has always been my theory that muscle strain is the same: Load x duration.
When Load is a greater portion than duration, muscle gain occurs, when duration is a greater portion than load, tendon gain occurs.
This is the best full guide on the lateral deltoids. Thank you for amazing guide I took a lot of amazing and useful notes, I was wondering if you can make a full guide on traps and neck and thank you in advance.
if underrated was a person
I heard 4 times throughout the whole video "Feel free to..." and I instantly thought the video was over... every single time.
The "Feel free to like and subscribe" has messed up my mind xd