I know this comment isn't explicitly fitness related, but the quality of your video editing has SIGNIFICANTLY improved over the last few months. I hope the algorithm recognizes this as well. Best of luck, we love the content you put out.
Alpha your back is more SHREDDED than ever. I've been watching for a few years now and I would say you have made more size gains in the past 1.5 years than 3y ago in the same amount of time, truly a testimony to how much your lifting knowledge has improved. I already thought you were the number one fitness channel a while back but now you just blow the rest of the channels out of the water. GO ALPHA!
Thank you Antor, a lot can happen in a year and a half! I never stop learning and always push beyond my comfort zone, like in 2022 I got up to 200lbs which did wonders for my lean mass. The natty gains don't stop and we're all leveling up TOGETHER, which is beautiful to see. I'm honored to be your #1 fitness channel 💯
Glad I started doing seated 60 and 75 degree presses. They really took my shoulder gains to the next level. Previously I was a “standing only” kind of guy, but that mindset was severely limiting me. The seated presses are honestly vastly superior for growth. They made my standing ones stronger too
been chasing an 80kg ohp last year, been pressing overhead twice a week and added a lot of side laterals and reverse pec dec, really took care of my delts nicely
You’re the most informative fitness dude on TH-cam. Seriously, the experience and knowledge you have, and the ability to translate that into incredible video production and insight, is second to none on the platform. Keep grinding, bro! 💪🔥
Much love Clint, your mentioning of conveying my experience in a professional, digestible format means a lot!! It's my honor bringing you this content, let's all keep making these gains 💪🔥
@@AlexLeonidas Alex I have a question to you brother. I am someone who has a very bad immuneystem i think. I really realized that when hitting gym at age 16. Getting sick after a weak or 2 of training. Like why is that?? Do you think it could have to do something with the stomach? As far as i heard, stomach plays the biggest role for the immune system. I love the gym. But it is so tiring to not be able to hit the work outs like everyone and have to be afraid of getting sick every workout.
Been focusing on OHP since your recent video on overhead pressing and having a blast with it! Recently hit 190lbs @ 161bw, with the goal of 205 @ 160-165, so I'm definitely gonna incorporate some of the points you made in this video to try and help me get there sooner than later! Thanks for all the great content over the years
This channel has come such a long way from when I first started watching years ago. One of the best on YT, backed by experience, knowledge and results! Much props Alex!
I improved my shoulders by doing vertical press specialization, becoming stronger, also doing weighted stretch excercises as 'John Meadows dumbell swings" and powell raises
Thank you so much King, because of you my arms have exploded from 16.5 to 17 inches. Which was something I chased for years on end spinning my wheels till I discovered your channel and learned how to train them properly.
16.5 to 17 inches is HUGE!!!! Great job Omar, you're on my level of arm gains and should be super proud. I'm so happy my advice shed light on proper direct training 💪💪
you are quite an inspiration for us natural lifters. To maximise range of motion, my go to is unilateral arnold presses. unilateral work can be quite a pain in the ass however, double the time, double the pain
This dude is so jacked and peeled. Not as big as geoffrey schofield, but definitely more aesthetic. I took this dude’s advice on OHP and sat down. My progress is linear and reliable. I’ll do this for a while before I go back to standing OHP.
Really enjoying the long form content. There's so much short form stuff out there, it's refreshing to see a well thought out and planned which goes into more detail
I hate delt isolation work, so I gave it its own day and man is it a night and day difference training them fresh instead of wiped out at the end of a workout. Hope to see some great gains in the next few months!
100% on the rows for rear delts (I also do it with a 45 degree angle but thats because i discovered that im more injury prone while using straight arms), when i took my dumbbell row from 30 kg per dumbbell to 45 kg i saw my rear and SIDE delts growing, now im using 52.5 kg dumbbells and besides the rear and side delts i feel the traps and the upper lats pretty well, hands down my strongest exercise.
I remember wanting bigger shoulders when training at home during covid so I picked some absolutely r*tarded amount of volume for side laterals with super light weights, like 20 sets of 20, every minute on the minute. Basically, start a 20 min timer, do 20 or more laterals, rest the remainder of the minute and so on. twice per week. And when I came out of quarantine, my shoulders were actually one of my strongest muscle groups. Guess it worked.
Notes on balancing lateral raises with vertical pressing: . You can do lateral raises after the vertical pressing. You can also do lateral raises first to pre-exhaust. Alternate both. Another option, could do lateral raises on non-push days (days where you aren't doing vertical presses)
I've been watching your vids since like '17 or '18, super sick too see how far you've come in terms of gainz and TH-cam success. Keep it up Alex, always fun and informative to watch your vids :D
@@AlexLeonidas Yeah I would be happy to watch a video for the stubborn forearms. I got very thin wrists and also shitty muscle attatchments, in a way that muscle belly begins in the middle of the forearm instead close to wrist
Alex! Without diving too deep on the quality and consistency of your channel I wanna say thank you very much for helping us lifters out here. I notice something most people dont about your movement patterns from the back: your scapular recruitment and active ROM is very fine tuned which is something I notice with mostly anyone with impressive vertical pressing numbers. Although it wouldnt make for the most attractive video title id love to hear what you have to say on gaining more activation out of scapulae that lacks that smooth of movement.
Two things that have recently widened my shoulders, the press overhead like he says, but what I think made a huge difference is dumbbell flys and making sure my thumbs are pointed down pinky up. Gave me the 3d look because my rear delts were lacking.
Great video! I love OHP. It has become my favorite exercise. I like doing some behind the neck as well. It seems to greatly improve my shoulder mobility and health. I also like to alternate between heavy weight and moderate weight + bands. OHP > Bench
I got way better shoulders and that boulder i always wanted in 6 months by focusng to always do side delts first, rear delts second and press last Im advanced and never had those round shoulders and when i switched its a massive difference. I think everyone should try doing side delts first for 3 months to see
hey Alex, cant wait for your grow your stubborn forearms video if its to come out in the future :) i know a lot of what you would say in it because im a long time subscriber but i still look forward to it to see all the things there are to learn
I think 90 degree overhead press is completely fine as long as you are doing it with a incline chest press in your program, both these exercises together completes the entire range of motion, and beneficial for all the typical gym going people.
Absolutely especially if mixing in both. Just to say, that combo served me for almost my entire lifting journey. Only started the lower angles last year.
I appreciate the tips for learning how to grow the delts more, keep learning more and more from your videos over time. I feel that you are slowly convincing me to get a chest expander too. However... that back man. That back is on another level.
@@AlexLeonidas was just gonna comment something like this. I've only been doing deficits but just got a bench that can adjust higher angles and a small Smith machine for cheap. Plan to incorporate some new variations. Thanks
My most valuable shoulder exercise is a seated side lateral raise leaning forward a little at the chest and letting the dumblells go under your legs at the bottom... maybe it's cheating because that gives you a bit of momentum but since i started doing these 3x a week my delts are bigger than ever.
It's been 1 month and I've drawn on Alex's tips in this video. Incorporated a mix of ring rear delt flies + facepulls, OHP specialization, and ring rows. My shoulders have blown up, my rear delts are much more noticeable especially.
After watching this video 5 months ago, I supplemented standing lateral raises with the bench variation, as recommended, this is my result: At first it felt great, but after I adapted to this new stimulus, my shoulders became stagnant this whole period. I feel I've made no progress, and since my arms and chest have got bigger, I believe my shoulders have gone from my 1st or 2nd best body part to my 3rd or 4th. I will go back to my old method, which was from Derek mpmd, known for his boulder shoulders, which was standing heavy (as reasonably possible) drop sets.
For the shoulders I do pike pushups (with the bar placed on the gym rings to mimic the overhead press), then inverted row with a wide grip and facepull with chest expanders!!!💪💪
Hey Alex I’d love to see a video on a guide for counting/categorizing weekly volume. It seems like people categorize their muscle groups a lot differently and I haven’t seen a video on this from anyone. Example, here is my list: Chest Side/Front Delts Rear Delts Upper Back/Traps Lats Biceps Triceps Quads Posterior Chain Calves Abs Forearms Also, do you count a press as 1 set of triceps, 1 set of chest? I never count compounds as multiple muscles since I am always using it to target one muscle. This seems to be a very foggy topic and it would be awesome to hear your thoughts. Keep up the ever improving content!
Nice man, 20 down dips is no joke!! Makes sense and in general, this is how most calisthenics athletes have big delts. It's typically not from the handstand work (unless emphasized) even though that's what one would assume.
Great video! Here's something I've started doing recently that's let me get more out of my laterals. Strap up. It sounds stupid, and no they're nowhere near heavy enough where I can't hold onto them, but with straps I can use a totally false grip on the dumbells which surprisingly changes how I feel the side delt quite a bit.
To me powell raises have made a huge impact, also heavy partials for lateral raises, and just yesterday I tried a version of upright row with ez bar which gave fantastic tension and connection with side delts. (dr mike version, the traditional was awkward for my neck, wrist and shoulder joint). Alex, thanks for the expander tip, it's crazy good for rear delts and mid back.
great content Alex, thanks alot. I think you should check out the powell raise for rear delts. Different angles (flat, incline, on the floor), different arm position (eyes/throat/chest level), pinky up or almost up. Poliquin was a big advocate of this exercise and I can understand why. The biggest drawback though is that you can do only one side at a time. it's unique because of the stretch at the bottom.
Just the same, it's so logical, as with this you overload the lenghtened part which is totally neglected with dumbell flies. My recent variation is that one which I saw in a video of Eugene Teo instructing John Meadows: he lied side on a 30-45 angle bench, first slowly descended the weight in front of him, then after elevation he descended just behind his back, but all the way pinky up. It's awful but super effective. For side delts, what would you recommend as a more compond movement? Arnold press or upright rows perhaps?
damn what a great video, ive always liked your videos Alex but for the last fews months you ve really push the overall quality to the roof 💪🔥 keep doing my man
Hey Alex really glad you mentioned rowing being attributed with rear delt development. Most of the bulk of my rear delts i built from compound motions full range heavy barbell rowing and behind the neck pull ups. Another great informative video
At 60 and only lifting since I was 58. Bench pressing seems crazy dangerous for an old curmudgeon like me living alone. But overhead pressing gives me hope that I'll be pressing 20-something barmaids before I croak. In serious, though, OHP seems safer because there is more fluidity in motion. My side and rear delts are visible now. I do barbell and single-arm dumbbell, snatched or cleaned from ground only.
always have done 50/50 balance with vertical and horizontal pressing and whilst my chest is similar to others in terms of the overall balance my shoulders generally are stronger and more muscular in comparison, completely agree on doing more vertical pressing and changing angles slightly, when your seated pressing and overhead pressing weight that people can just about bench they do look and wonder why even though the concept it's self is simple
Just tried these lu raises for the first time in my life, 10kg dumbells in each hand gave my shoulders a workout maxed out at 10 reps before i had to rest before next set. will try them for 6 months, at the very least it gives me a reason to use the 10kg dumbells collecting dust.
@@AlexLeonidas Thanks! shoulders have been my favourite muscle group for a decade now, 36 years old. Its my chest that sucks, but i saw your recent video on barrel presses and i kid you not i feel my chest pump more than ever since i started lifting. really hoping they fill out my chest.
Recently hurt my shoulders a little(nothing dramatic) and want to start lifting again after a 2 week break. Will probably incorporate 2 OHP variations a week, combined with lu raises, Face Pulls, Upright Rows, Powell Raises and Reverse Pec Deck. Maybe also some External rotator work. I will also try the 2 to 1 ratio ypu talked anout in this video regarding vertical/horizontal presses. Pumped to get back in the gym. Loving your contetn, but recently it got even better. And your physique looks phenomenal💪
That's quite a lot of variation/volume in one go, especially coming back from an injury. Unless you're doing low sets and high exercise selection then (in my opinion) experiment with less first and see how you feel. All of this is just my opinion, I wish you the best
@@The3Lego3Freak thank you for your comment, yeah its a lot of volume but i plan on doing two shoulder exercises per upper day. Maybe one Push and one isolation. But you are certainly right. I will take it easy the first few weeks and slowly progress. Wish you the best💪
I think saying vertical presses for shoulders is too specific we all know it biases the front delt a lot more I think if you have lagging shoulders and you do a lot of horizontal pressing more then likely it's not your front delt that's lagging, while vertical pressing is going to hit more lateral delts I don't think you should focus on a even more front delt focused movement to get your overall shoulders up. I think on top of a lateral delt movement, facepulls (low to high with less scapular retraction and more shoulder horizontal abduction and external rotation) are pretty good if you want more lateral delt with your rear delt gains as it lines up with the fibers of the lateral delts more then flys. Edit: this is multiplied if your doing incline presses.
My shoulders grow with a lot of different grip facepulls and wide grip upright rows with the barbell and cable For me, I rarely do over head presses. I only do a variation of it once every 2-3 week
Recently started doing bandes Face pulls where I spread them apart and I have never felt my delts like that before. Should have listened to you and started doing them years ago
I've been targetting my shoulders coming up to a year now and I pretty much do most things in this video. OHP twice a week, usually followed a rowing movement, and then I pepper the isolations all over the place. Chasing 100kg OHP.
I tried laterals before my pressing today and not felt so different! I then did another 3 sets of laterals after on the cable station allowing for more side felt volume!
I love doing the AD press. I was searching for variations to make it even harder and better. I came up with the AD press off low pins, AKA the AD dead press. It’s my favorite movement for shoulders hands down
I’ve been doing upright rows first in my workouts so that I can get some good numbers and pre-exhaust my side delts before Pressing and has been working a treat!
i do side raises, lu raises, and triceps on leg days and rear delt/biceps on rest days I do a push/pull/legs/rest 4 day cycle so my shoulders and arms are worked every day. it got me to 18 inches on my arm and finally got my shoulders to pop out. my shoulders and arms were always my weakest before i did this routine since and very torso and leg dominant.
What do you think about heavy kettlebells for muscle building in the upper back shoulders and core? You need less flexibility and theyre more forgiving on the joints than barbells (when doing cleans, presses, high pulls, front squat). I feel like the kettlebells are an underappreciated muscle building tool.
Also since you can chain movements to each other without puttong the weight down its grrat for saving time and keeps your body under load the entire time. Never letting those upper back core and forearm muscles rest until youve set the weight down.
2:13 this is unnecessary equipment for a lot of people. If you do THE PRESS in Starting Strength' form, you are training this ROM with an exercise which involves more muscle anyway Edit: that is, if you're a busy person that appreciates minimalism
OHP is not bad but not the optimal. Handstand push up + olympic lifting variation (snatch and cleans) are the #1 shoulder builders The olympic lifts are basically very heavy upright rows with momentum.
>OHP allegedly not optimal > recommends handstand push ups (0 stretch, not stable) and Olympic lifting(not even used for bodybuilding. lmao. No thanks.
What do you think about Matt wennings argument against the long term safety of the overhead press? I’ve found it hard to argue against his longevity and expertise, especially given how strong he is.
I agree with Mark Rippetoe's take but Matt's experience is also solid. I don't know what to conclusively believe in at this point, but from a pure movement pattern perspective I believe vertical pressing is actually healthier for the shoulders if load management is on point and you select the correct variations plus rotate to minimize overuse.
I was wondering if you can help with an issue I've been having, I am on my 3ed year training, I am 40 and have learned alot with much more to learn but I made some mistakes causing me to get tenis elbow, that set me back 8 months , I reduced weight and never stopped lifting along with some stretching of the forearms and healed, but it seems every time I get to the point where I hit PR's , it seems my forearms get really sore and hold me back from progressing, I pay attention to my diet, take vitamins and do not ego lift, I have tried more rest days but that hurts my progressive overload, and seems to pass off my arms even more, I generally hit each muscle twice a week with 2 rest days or more, currently maingaining, could it be not gaining weight? Or should I adjust my schedule to reduce how much my arms are doing at each session and throw in a third day for hitting those muscles? Or maybe start some forearms exercises to strengthen them,I would really appreciate some advice 🙏 and thank you for all the great content you provide to us
I could've sworn I recently watched a video of yours where you said you stopped performing lateral raises years ago and built your capped delts doing overhead pressing and rear delt work. Am I wrong?
Looking like 100% Final Form Frieza
I see you noticed that Final Form Frieza Easter Egg 😂
Delts improved more than I thought from this bulk!
Nappa*
Holy crap just came to say that
@@derekfrommoreuprightrowsmo600Broly 💀
I know this comment isn't explicitly fitness related, but the quality of your video editing has SIGNIFICANTLY improved over the last few months. I hope the algorithm recognizes this as well. Best of luck, we love the content you put out.
Thanks so much Ryan!! Takes a lot longer to make these videos but I'm proud of what I release and I'm happy that's being recognized 💯
So the quality SUCKED before is what you're saying
Things from the flood?
It has I found his channel a few weeks ago, my favorite body building channel, dude got me doing dips, shoulder presses and I’m seeing hella gains
true
Alpha your back is more SHREDDED than ever. I've been watching for a few years now and I would say you have made more size gains in the past 1.5 years than 3y ago in the same amount of time, truly a testimony to how much your lifting knowledge has improved. I already thought you were the number one fitness channel a while back but now you just blow the rest of the channels out of the water. GO ALPHA!
Thank you Antor, a lot can happen in a year and a half! I never stop learning and always push beyond my comfort zone, like in 2022 I got up to 200lbs which did wonders for my lean mass. The natty gains don't stop and we're all leveling up TOGETHER, which is beautiful to see. I'm honored to be your #1 fitness channel 💯
He fulfilled his destiny
That's the way for the alpha and his destiny to fullfill.
Deadass dude helped me make insane progress in as little as 5 months also gotta thank geoffrey
you just don't realize how much us naturals appreciate you man
Tremendous video, truly a masterclass on shoulder size!
Dude, every time I see you doing pull-ups this lean I’m just blown away. Your back is my favorite part of your physique.
sus
broooooooooo lmao
lmaoooo we are so sus but fr i agree
I love admiring guys developed muscles, however im not gae.
Quit glazin
Glad I started doing seated 60 and 75 degree presses. They really took my shoulder gains to the next level. Previously I was a “standing only” kind of guy, but that mindset was severely limiting me. The seated presses are honestly vastly superior for growth. They made my standing ones stronger too
How much volume do you do on these?
been chasing an 80kg ohp last year, been pressing overhead twice a week and added a lot of side laterals and reverse pec dec, really took care of my delts nicely
Wow how many years did it take to get to 80 kgs?
@@moonknight4053 around 5 years of doing ohp
Laterial raises are overrated.
You’re the most informative fitness dude on TH-cam. Seriously, the experience and knowledge you have, and the ability to translate that into incredible video production and insight, is second to none on the platform.
Keep grinding, bro! 💪🔥
Much love Clint, your mentioning of conveying my experience in a professional, digestible format means a lot!! It's my honor bringing you this content, let's all keep making these gains 💪🔥
@@AlexLeonidas
Alex
I have a question to you brother.
I am someone who has a very bad immuneystem i think.
I really realized that when hitting gym at age 16. Getting sick after a weak or 2 of training. Like why is that??
Do you think it could have to do something with the stomach?
As far as i heard, stomach plays the biggest role for the immune system.
I love the gym.
But it is so tiring to not be able to hit the work outs like everyone and have to be afraid of getting sick every workout.
@@singmanlouis simple
Rice chicken
@@singmanlouis I see
Thanks for the info
Been focusing on OHP since your recent video on overhead pressing and having a blast with it! Recently hit 190lbs @ 161bw, with the goal of 205 @ 160-165, so I'm definitely gonna incorporate some of the points you made in this video to try and help me get there sooner than later! Thanks for all the great content over the years
Bulk to 190lb after you reach 205. Get that 315 ohp
You got some SERIOUS pound for pound strength! 225 OHP guaranteed Zac 🔥🔥
@@AlexLeonidas hey late comment, would having weaker OHP compared to this guy be a problem??
@@marionnette6231 Never compare your own growth to someone else
@@marionnette6231how to get body dysmorphia 101
Physique looking polished!!!! Insane how much different a little bit of muscle makes when you're advanced
Bulk gains revealed!! It's crazy seeing the differences mostly due to stripping off fat yet the muscle was always there when heavier.
Alex gets the lifetime achievement award. Real MVP!
alex, i have to say, ur physique has improved tremendously
Thank you A C, these last couple bulks really did a good number on me. At least 5lbs of lean muscle mass IMO, now just revealing via cuts
This is one of the best fitness channels on TH-cam
Thanks so much, G P!
This channel has come such a long way from when I first started watching years ago. One of the best on YT, backed by experience, knowledge and results! Much props Alex!
Delts have been my 2023 specialisation so more vids like this always welcome
I improved my shoulders by doing vertical press specialization, becoming stronger, also doing weighted stretch excercises as 'John Meadows dumbell swings" and powell raises
That's the ultimate combination!
Thank you so much King, because of you my arms have exploded from 16.5 to 17 inches. Which was something I chased for years on end spinning my wheels till I discovered your channel and learned how to train them properly.
16.5 to 17 inches is HUGE!!!! Great job Omar, you're on my level of arm gains and should be super proud. I'm so happy my advice shed light on proper direct training 💪💪
you are quite an inspiration for us natural lifters. To maximise range of motion, my go to is unilateral arnold presses. unilateral work can be quite a pain in the ass however, double the time, double the pain
This dude is so jacked and peeled. Not as big as geoffrey schofield, but definitely more aesthetic.
I took this dude’s advice on OHP and sat down. My progress is linear and reliable. I’ll do this for a while before I go back to standing OHP.
I'm loving this "Grow Your Stubborn" series, great content!
Love making them, more on the way Javier!
lots of gems inside them!
Would love a tricep one!
Really enjoying the long form content. There's so much short form stuff out there, it's refreshing to see a well thought out and planned which goes into more detail
I hate delt isolation work, so I gave it its own day and man is it a night and day difference training them fresh instead of wiped out at the end of a workout. Hope to see some great gains in the next few months!
Bro my shoulders are lagging and I'll try this. You are my #1 fitness channel cuz everything you have said till this point has worked for me
100% on the rows for rear delts (I also do it with a 45 degree angle but thats because i discovered that im more injury prone while using straight arms), when i took my dumbbell row from 30 kg per dumbbell to 45 kg i saw my rear and SIDE delts growing, now im using 52.5 kg dumbbells and besides the rear and side delts i feel the traps and the upper lats pretty well, hands down my strongest exercise.
I remember wanting bigger shoulders when training at home during covid so I picked some absolutely r*tarded amount of volume for side laterals with super light weights, like 20 sets of 20, every minute on the minute. Basically, start a 20 min timer, do 20 or more laterals, rest the remainder of the minute and so on. twice per week. And when I came out of quarantine, my shoulders were actually one of my strongest muscle groups. Guess it worked.
Notes on balancing lateral raises with vertical pressing: . You can do lateral raises after the vertical pressing. You can also do lateral raises first to pre-exhaust. Alternate both. Another option, could do lateral raises on non-push days (days where you aren't doing vertical presses)
This guy literally has the best natural back I've ever seen!
Thank you Joseph, that means a lot! Worked hard for this back through years of pullup/yoke specialization. Can never be too wide!
I've been watching your vids since like '17 or '18, super sick too see how far you've come in terms of gainz and TH-cam success.
Keep it up Alex, always fun and informative to watch your vids :D
Hoping for a similar video dedicated to forearms🙏🏻💪🏻. Keep up the good work
Now that you mention it, could definitely cover stubborn forearms!
@@AlexLeonidas Yeah I would be happy to watch a video for the stubborn forearms. I got very thin wrists and also shitty muscle attatchments, in a way that muscle belly begins in the middle of the forearm instead close to wrist
@@AlexLeonidas and i hoping for a similar video to triceps haha
Nice seeing you do the Z press again! I remember in 2017 it was your secret weapon when you specialized in shoulders back then 💪
Two things that always worked for my shoulders and blew them up. Wide grip OHP and BTN press.
Alex!
Without diving too deep on the quality and consistency of your channel I wanna say thank you very much for helping us lifters out here.
I notice something most people dont about your movement patterns from the back: your scapular recruitment and active ROM is very fine tuned which is something I notice with mostly anyone with impressive vertical pressing numbers. Although it wouldnt make for the most attractive video title id love to hear what you have to say on gaining more activation out of scapulae that lacks that smooth of movement.
Two things that have recently widened my shoulders, the press overhead like he says, but what I think made a huge difference is dumbbell flys and making sure my thumbs are pointed down pinky up. Gave me the 3d look because my rear delts were lacking.
Great video! I love OHP. It has become my favorite exercise. I like doing some behind the neck as well. It seems to greatly improve my shoulder mobility and health. I also like to alternate between heavy weight and moderate weight + bands. OHP > Bench
I got way better shoulders and that boulder i always wanted in 6 months by focusng to always do side delts first, rear delts second and press last
Im advanced and never had those round shoulders and when i switched its a massive difference. I think everyone should try doing side delts first for 3 months to see
hey Alex, cant wait for your grow your stubborn forearms video if its to come out in the future :) i know a lot of what you would say in it because im a long time subscriber but i still look forward to it to see all the things there are to learn
I think 90 degree overhead press is completely fine as long as you are doing it with a incline chest press in your program, both these exercises together completes the entire range of motion, and beneficial for all the typical gym going people.
Absolutely especially if mixing in both. Just to say, that combo served me for almost my entire lifting journey. Only started the lower angles last year.
dude your videos and channel have always been great and they are getting even better 👏 you rock brotha thanks for the information and work you do
My delts gonna be succulent after incorporating this knowledge into my workout routine 😎 Thanks Alex!
I appreciate the tips for learning how to grow the delts more, keep learning more and more from your videos over time. I feel that you are slowly convincing me to get a chest expander too.
However... that back man. That back is on another level.
The active range misconception is the best thing I’ve heard
Amazing video man. Really appreciate the level of production quality.
I appreciate you saying that Jamie, it's my pleasure.
That's amazing! I needed it so much dude! I'm working out at home and it's kinda harder to grow bigger but i'm trying my best
Make sure to smash those deficit handstand pushups!
@@AlexLeonidas was just gonna comment something like this. I've only been doing deficits but just got a bench that can adjust higher angles and a small Smith machine for cheap. Plan to incorporate some new variations. Thanks
My most valuable shoulder exercise is a seated side lateral raise leaning forward a little at the chest and letting the dumblells go under your legs at the bottom... maybe it's cheating because that gives you a bit of momentum but since i started doing these 3x a week my delts are bigger than ever.
It's been 1 month and I've drawn on Alex's tips in this video.
Incorporated a mix of ring rear delt flies + facepulls, OHP specialization, and ring rows.
My shoulders have blown up, my rear delts are much more noticeable especially.
Very happy to hear this man!!!
After watching this video 5 months ago, I supplemented standing lateral raises with the bench variation, as recommended, this is my result:
At first it felt great, but after I adapted to this new stimulus, my shoulders became stagnant this whole period. I feel I've made no progress, and since my arms and chest have got bigger, I believe my shoulders have gone from my 1st or 2nd best body part to my 3rd or 4th.
I will go back to my old method, which was from Derek mpmd, known for his boulder shoulders, which was standing heavy (as reasonably possible) drop sets.
Another amazing banger video.
You speak the truth with the rear delt row.
For the shoulders I do pike pushups (with the bar placed on the gym rings to mimic the overhead press), then inverted row with a wide grip and facepull with chest expanders!!!💪💪
Hell yeah, all the principles are there!! 💪💪
@@AlexLeonidas thank you! And i did your expanders workout and it was vers good😁
og sub here, ty for brining back the Z Press. That was my fav lift in the NE program
Thank you for the video bro. Been following you for a long time. Never stop.
Hey Alex I’d love to see a video on a guide for counting/categorizing weekly volume. It seems like people categorize their muscle groups a lot differently and I haven’t seen a video on this from anyone. Example, here is my list:
Chest
Side/Front Delts
Rear Delts
Upper Back/Traps
Lats
Biceps
Triceps
Quads
Posterior Chain
Calves
Abs
Forearms
Also, do you count a press as 1 set of triceps, 1 set of chest? I never count compounds as multiple muscles since I am always using it to target one muscle. This seems to be a very foggy topic and it would be awesome to hear your thoughts. Keep up the ever improving content!
Your back and delts look fucking crazy in those rowing clips man! Good shit
Doing down dips and rear delt flys got me some huge shoulders, just last week I got 20 down 😎👍
Nice man, 20 down dips is no joke!! Makes sense and in general, this is how most calisthenics athletes have big delts. It's typically not from the handstand work (unless emphasized) even though that's what one would assume.
@@AlexLeonidas yeh, handstand stuff doesn't feel right to me so yea, also u introduced me to down workouts
Your back is looking insane at the moment!
Great video!
Here's something I've started doing recently that's let me get more out of my laterals. Strap up.
It sounds stupid, and no they're nowhere near heavy enough where I can't hold onto them, but with straps I can use a totally false grip on the dumbells which surprisingly changes how I feel the side delt quite a bit.
To me powell raises have made a huge impact, also heavy partials for lateral raises, and just yesterday I tried a version of upright row with ez bar which gave fantastic tension and connection with side delts. (dr mike version, the traditional was awkward for my neck, wrist and shoulder joint). Alex, thanks for the expander tip, it's crazy good for rear delts and mid back.
great content Alex, thanks alot. I think you should check out the powell raise for rear delts. Different angles (flat, incline, on the floor), different arm position (eyes/throat/chest level), pinky up or almost up. Poliquin was a big advocate of this exercise and I can understand why. The biggest drawback though is that you can do only one side at a time. it's unique because of the stretch at the bottom.
I need to give Powell raises an honest shot, as I currently have no experience with them! So if I get good gains, know that it's community inspired :)
Just the same, it's so logical, as with this you overload the lenghtened part which is totally neglected with dumbell flies. My recent variation is that one which I saw in a video of Eugene Teo instructing John Meadows: he lied side on a 30-45 angle bench, first slowly descended the weight in front of him, then after elevation he descended just behind his back, but all the way pinky up. It's awful but super effective. For side delts, what would you recommend as a more compond movement? Arnold press or upright rows perhaps?
damn what a great video, ive always liked your videos Alex but for the last fews months you ve really push the overall quality to the roof 💪🔥 keep doing my man
The character development your back has gotten is absolutely insane😂. Great video Alex
Hey Alex really glad you mentioned rowing being attributed with rear delt development. Most of the bulk of my rear delts i built from compound motions full range heavy barbell rowing and behind the neck pull ups. Another great informative video
Awesome Bruce, I think many more gym bros unintentionally built their rear delts from compounds!
At 60 and only lifting since I was 58. Bench pressing seems crazy dangerous for an old curmudgeon like me living alone. But overhead pressing gives me hope that I'll be pressing 20-something barmaids before I croak.
In serious, though, OHP seems safer because there is more fluidity in motion. My side and rear delts are visible now. I do barbell and single-arm dumbbell, snatched or cleaned from ground only.
Great video man, you should do a similar video for forearms 🙏
Dang Bro looking chiseled 💪🏽your back looks insane!great video let’s get these Boulders
Thank you Jake! Let's keep grinding for back & shoulder gains 💪
NICE VIDEO. I haven't seen your videos in ages. You lost a tone of weight, you look unrecognizable. Good for you.
Time to get some Freeza Delts! Thanks Alex! This is my stubborn body part
Time to go beyond 100% full power!
always have done 50/50 balance with vertical and horizontal pressing and whilst my chest is similar to others in terms of the overall balance my shoulders generally are stronger and more muscular in comparison, completely agree on doing more vertical pressing and changing angles slightly, when your seated pressing and overhead pressing weight that people can just about bench they do look and wonder why even though the concept it's self is simple
Just tried these lu raises for the first time in my life, 10kg dumbells in each hand gave my shoulders a workout maxed out at 10 reps before i had to rest before next set. will try them for 6 months, at the very least it gives me a reason to use the 10kg dumbells collecting dust.
And imagine 10kg for a first time is pretty damn strong! Those delts are going to blow tf up, imagine you high repping them.
@@AlexLeonidas Thanks! shoulders have been my favourite muscle group for a decade now, 36 years old. Its my chest that sucks, but i saw your recent video on barrel presses and i kid you not i feel my chest pump more than ever since i started lifting. really hoping they fill out my chest.
Recently hurt my shoulders a little(nothing dramatic) and want to start lifting again after a 2 week break. Will probably incorporate 2 OHP variations a week, combined with lu raises, Face Pulls, Upright Rows, Powell Raises and Reverse Pec Deck. Maybe also some External rotator work. I will also try the 2 to 1 ratio ypu talked anout in this video regarding vertical/horizontal presses. Pumped to get back in the gym.
Loving your contetn, but recently it got even better. And your physique looks phenomenal💪
That's quite a lot of variation/volume in one go, especially coming back from an injury. Unless you're doing low sets and high exercise selection then (in my opinion) experiment with less first and see how you feel. All of this is just my opinion, I wish you the best
@@The3Lego3Freak thank you for your comment, yeah its a lot of volume but i plan on doing two shoulder exercises per upper day. Maybe one Push and one isolation. But you are certainly right. I will take it easy the first few weeks and slowly progress.
Wish you the best💪
Band pull apart's helped my shoulders and yoke a decent amount. I need to get a chest expander though looks like it could take it to the next level.
Great back dude, very aesthetic.
Yeah, I think it makes sense to trim a little chest volume for more vertical biased pressing. Just after I finish my bench specialization 🤣
Hey Alex I've really been enjoying your videos on struggling body parts. Will you also do one for triceps?
Hey Ethan, most certainly will! Covering all the major muscles.
@@AlexLeonidas Thanks bro
I think saying vertical presses for shoulders is too specific we all know it biases the front delt a lot more I think if you have lagging shoulders and you do a lot of horizontal pressing more then likely it's not your front delt that's lagging, while vertical pressing is going to hit more lateral delts I don't think you should focus on a even more front delt focused movement to get your overall shoulders up. I think on top of a lateral delt movement, facepulls (low to high with less scapular retraction and more shoulder horizontal abduction and external rotation) are pretty good if you want more lateral delt with your rear delt gains as it lines up with the fibers of the lateral delts more then flys.
Edit: this is multiplied if your doing incline presses.
You looking lean and big man!!! Much better than when you became shredded! Congratulations!! You will maintain this physique?
The lat vein you got going now during this cut is pretty wild
It's crazy seeing veins in these spots! Each week new cuts are coming out
My shoulders grow with a lot of different grip facepulls and wide grip upright rows with the barbell and cable
For me, I rarely do over head presses. I only do a variation of it once every 2-3 week
that seated ez bar row is a staple in my routine now i do it at least ounce week some times 2 times
My eyes perked up when he mentioned John Meadows. That was awesome to shout him out.
Alex please do make this a series. Hoping for forearms video next
Recently started doing bandes Face pulls where I spread them apart and I have never felt my delts like that before. Should have listened to you and started doing them years ago
It's never too late! Enjoy those band face pulls
Been loving these videos recently man
I've been targetting my shoulders coming up to a year now and I pretty much do most things in this video. OHP twice a week, usually followed a rowing movement, and then I pepper the isolations all over the place. Chasing 100kg OHP.
You rock bro, and with a 100kg goal, I'm not surprised that you're doing all these great things!
@@AlexLeonidas Thanks man, means a lot coming from you. For years I thought you were the only proof that you could get a decent physique as a natty 🤣
I tried laterals before my pressing today and not felt so different! I then did another 3 sets of laterals after on the cable station allowing for more side felt volume!
I love doing the AD press. I was searching for variations to make it even harder and better. I came up with the AD press off low pins, AKA the AD dead press. It’s my favorite movement for shoulders hands down
The AD Dead Press sounds brutal! I need to try that with my strap setup, must be so stable and allow for solid weights to be used.
@@AlexLeonidas it’s a good movement for sure!
Quality video mate! Love it 👍🏻👍🏻
I’ve been doing upright rows first in my workouts so that I can get some good numbers and pre-exhaust my side delts before Pressing and has been working a treat!
i do side raises, lu raises, and triceps on leg days and rear delt/biceps on rest days
I do a push/pull/legs/rest 4 day cycle so my shoulders and arms are worked every day. it got me to 18 inches on my arm and finally got my shoulders to pop out. my shoulders and arms were always my weakest before i did this routine since and very torso and leg dominant.
What do you think about heavy kettlebells for muscle building in the upper back shoulders and core? You need less flexibility and theyre more forgiving on the joints than barbells (when doing cleans, presses, high pulls, front squat). I feel like the kettlebells are an underappreciated muscle building tool.
Also since you can chain movements to each other without puttong the weight down its grrat for saving time and keeps your body under load the entire time. Never letting those upper back core and forearm muscles rest until youve set the weight down.
2:13 this is unnecessary equipment for a lot of people. If you do THE PRESS in Starting Strength' form, you are training this ROM with an exercise which involves more muscle anyway
Edit: that is, if you're a busy person that appreciates minimalism
Yo, are you competing this year? Physique is looking godly
Competing April 29th, thank you Joshua!
I love using zigzag barbell for bent over rowing because it allows me to maximize ROM and get that proper squeeze
Great video! Never really done Lu raises, but gonna start using them
OHP is not bad but not the optimal.
Handstand push up + olympic lifting variation (snatch and cleans) are the #1 shoulder builders
The olympic lifts are basically very heavy upright rows with momentum.
>OHP allegedly not optimal
> recommends handstand push ups (0 stretch, not stable) and Olympic lifting(not even used for bodybuilding.
lmao. No thanks.
I would love to see a video of you reviewing the X-3 Workout Bar/Bands
What do you think about Matt wennings argument against the long term safety of the overhead press? I’ve found it hard to argue against his longevity and expertise, especially given how strong he is.
I agree with Mark Rippetoe's take but Matt's experience is also solid. I don't know what to conclusively believe in at this point, but from a pure movement pattern perspective I believe vertical pressing is actually healthier for the shoulders if load management is on point and you select the correct variations plus rotate to minimize overuse.
Bro love the content!!!!!!!!❤
I was wondering if you can help with an issue I've been having, I am on my 3ed year training, I am 40 and have learned alot with much more to learn but I made some mistakes causing me to get tenis elbow, that set me back 8 months , I reduced weight and never stopped lifting along with some stretching of the forearms and healed, but it seems every time I get to the point where I hit PR's , it seems my forearms get really sore and hold me back from progressing, I pay attention to my diet, take vitamins and do not ego lift, I have tried more rest days but that hurts my progressive overload, and seems to pass off my arms even more, I generally hit each muscle twice a week with 2 rest days or more, currently maingaining, could it be not gaining weight? Or should I adjust my schedule to reduce how much my arms are doing at each session and throw in a third day for hitting those muscles? Or maybe start some forearms exercises to strengthen them,I would really appreciate some advice 🙏 and thank you for all the great content you provide to us
Not to mention with dumbbells the ROM changes as you go up or down in weight. It is also a pain to set up!
True that, annoying setups without standard ROM paint a different story!
I could've sworn I recently watched a video of yours where you said you stopped performing lateral raises years ago and built your capped delts doing overhead pressing and rear delt work. Am I wrong?