High Volume Delt Annihilation Workout
ฝัง
- เผยแพร่เมื่อ 18 ก.ย. 2024
- @samcstrong
Become a member and get more exclusive content! ➡️ bit.ly/37esL8i
Follow us on Instagram:
@drmikeisraetel bit.ly/3tm6kak
@rpstrength bit.ly/3nktLwO
Visit our webstore for all things diet and training, including templates, eBooks, and 1:1 coaching: bit.ly/3fjUd5E
Put your diet on autopilot with the RP Diet Coach app. Start your fitness journey today with a free 14-day trial: bit.ly/3trybpT
Join Team Full ROM ➡️ bit.ly/3GmbuqD
A private community with Q&As, technique checks, lives with Dr. Mike, Jared Feather, and Charly Joung, tons of resources, and members-only training programs and diets!
Want to learn more about hypertrophy training? Check out our Hypertrophy Hub: bit.ly/3raJZKc
“Dr Mike DESTROYS millennial’s delts with myoreps and sarcasm”
😂😂😂
Is she millennial? Age 26 to 41. Might be GenZ. They are the ones who haven't had 2 recessions to fuck up their futures and don't fully know pain like we do.
@@rachelmel * don't fully know pain like we do *yet*
@@rachelmel You should shut up more. I think it would suit you
Mike is a millennial. Not even a 1978-1981 mid generation, but straight millennial.
Man, stuff like this makes me wish I could have one workout with Dr Mike. He is half sadist and half hype man. I love it!
I love how Mike is pacing back and forth in the background like an evil villain.
"Lemme at 'em, coach!" - Dr. Mike
"Like" an evil villain? I think you mean "as"
@@mindfuldrone Actually both works
you need a greg douchet voice to be an evil villain
Dr Mike never fails to mention when his mass impedes the range of motion 💪
A workout with Dr. Mike and "Annihilation" in the title must basically feel like going to war😅 Great video as always!💪
So much insight on every exercise, I love it! Thank you Dr. Mike!
Setting up my CTT with a shoulder specialization and will definitely be including these exercises and repeating “don’t count, just do” mantra while executing.
Hell yeah! Do it big! - Dr. Mike
Dr Mike has become the voice in my head when I train
Her delts tripled in size by the end of the workout, what an intensity!
Fr I wish they had measured because she grew like crazy
You realize that's not actual growth? It's called a pump and disappears after a couple of hours.
@@jugular911 of coarse lmao.
@@jugular911 no shit
@@jugular911 Oh it's actual growth! She did this workout a few more times and then had delts bigger than her head!!! JKJKJK - Dr. Mike
She's great at the control. Definitely something I need to focus on.
honestly. i’m watching it in 2x speed and even her tempo is phenomenal
As a beginner I find these kinds of videos improve my form, not just the instructional videos. Like I watch people have slow/controlled form at reasonable weights and eventually internalize it
Alright everyone this is no joke. I took this on while on vacation as they have limited equipment. I would consider myself fairly seasoned lifter, and I have to say this smoked my shoulders. Could not put my arms back into my vacation fun button up shirt.
This girl is tough as nails.
Crazy how quickly she recovered for the myo-reps.
Right?! I was like... ok... that's all I got! - Dr. Mike
Genuinely crazy. The cut during her no-dumbbell reps makes me imagine Mike had her going at it for like 30 minutes to get her to that level of failure when she recovered so rapidly with the weights!
“When you get up, milk it out.” Thank you for the life advice Dr Mike
9:02 in classic Mike fashion, after the trainee has done all the hard lifting: "WE're going to do the same thing on here as WE did on that, and WE're gonna do..."
LOLLL It's a team effort! - Dr. Mike
damn this is so much better than any other shoulder exercise content on youtube. I'm going to try this once I finish my current mesocycle
Fuck it tomorrows shoulder day anyway. Gonna go for it.
“We put the hammer down... and then you go home and hopefully recover.”
Dr. Mike 2022
Man, that free motion is smooth.
It's a dream. - Dr. Mike
Not gonna lie but if Dr Mike called bullshit on me while working out and didn't do his Arnold voice I'd be rather sad.
You can see a wild shoulder pump about 12 min in 🤣
DR MIKE I LEARNED ALOT FROM U!!! GREATFUL THANK U SO MUCH FOR ALL THIS KNOWLEDGE!!
Dr Mike crushing his clients as always!!!!
I had to watch the beginning of the video twice to make sure I was clear that you were aiming at both side and rear delts. The one thing that wasn't made explicit was whether all of the three exercises were for both parts of the delt or whether they were split up in some way. I have seen people do the "Y" cable raises and describe that as a side-delt exercise (I think John Meadows did, for instance), though I always suspected that it targeted the rear delts, too, since you are pulling backwards as well as laterally. You mentioned that the face pulls from a lower angle target the side delts better since, you said, pulling from above your head tends to hit the upper back, including rear delts, but wouldn't the face pulls you did here hit some rear delts as well as side delts? And since the Super ROM side delt raises tend to bring in some traps (or so I've heard), wouldn't they also bring in some rear delts, too (since they're in the rear as well)? Have you actually hit on three exercises that all target both side and rear delts? If so, outstanding!
Oh yeah it's almost always a mix, but, usually the side delts are the BIG target. - Dr. Mike
guys this is the formula! please don’t change to the montage bs other channels do.
This is an insane workout! Sams form is benchmark! This girl is in incredible shape. Wow wow wow.
K7
Anybody has the song name around 8:45 please? Scott the video guy :) ?
Recently took some of dr.mikes advice with my delt workout and I've been sore af & swole af. Lovin it, hopefully my gf notices lmao
15:40 wtf the spirit of rich piana got inside him in that "goooood"
Hey Dr. Mike,
I wanted to thank you for this work out structure. I did chest, shoulders, and triceps today and incorporated these exercises into my shoulder portion. I was very impressed with how much muscle activation I got from the super ROM lateral raise alone. The face pulls for the rear delts was also a game changer.
Please keep up the excellent content. Your science based discussions and knowledge really tickle my engineering brain.
Best,
-Luis
She’s a beast!! Love it. Damn that’s a good shoulder workout
that looks fucking awesome man. New delt movement
what would you say to doing this up against a post or a bench or chest+waist supported with a bench.
Love all these Michiganders, ayoo from Muskegon
Awesome to have this much time for delts
man, i saw "volume" and was so ready to be like "dawg you just told me......" then he hits with that "two movements would be enough"
you win again Dr. mike, you win again.
Man she’s so wholesome and awesome, respect! And btw “that’s your machine!” LOL
Dude....look at her shoulders at 0:51 then look at them at 12:46 holy fucking shit that pump
Who knew people from Michigan were this badass? I did.
"no swinging ,I SAW THAT SHIT"
Mike's like Mcgregor watching UFC, VERY INTENTLY hehe
SONG AT 8 MINUTES????
dude full focus on both sides , training perfection
I've never tried these myo-reps, but just watching can tell these will be great for side delts. And zero rest gets my workout time down.
Small world since I started working out a couple years ago - Dr. Mike from my hometown, and Derek Lunsford and Joe Bennett (Hypertrophy Coach) where I currently reside. Cool to see.
Go green!
I would pay for an app that was just Dr Mike yelling insults and encouragement at me for my sets
6:42 me when renaissance periodization posts another video with Dr. Mike
Bad ass! Dr. Mike top tier workout!!
This is like a month of my delt workouts combined
I gotta say the cable lateral raise is the only exercise that burns so badly that it makes me stop. Actually there is another, and it's when i'm not doing the calf raises properly and my feet muscles also burn like hell. Anyway, the only reasonable solution is to do some sort of myo reps so i can keep getting closer to failure.
Mike Israetel:
"The kindest masochist on the internet"
she is quite strong on the dumbbelll raises
“We’re here all fucking day” had me ready to run through a wall
Did the cables for the first time ever for shoulders… dumbbells and barbells obviously will exhaust/hurt them- these cables at fucking not heavy resistance is like pouring lighter fluid on the mids. Holy hell.
I only have a single cable machine at home. Would the cross over be worth doing with bands despite the different tension?
@Tom Lats didn't think it was magical, was just curious :) thanks for your input
Thank you.
Some of my favorite content
"How" she says. "I don't know, they gave me a PHD in this shit" epic quote i might have to steal 😉
Jeff is shaking his head over the face pull technique. (thumbs point back)
Great content. Dr. Mike, can you please explain us the difference between "matching myoreps" and "myoreps" as it gets and their equivalency in total volume for body part?
He's explained it in quite a few videos. But it's you set a goal for your first set to hit. He seems to go for 15-20 reps usually. Then each following set matches that amount, using myoreps.
@@stenmin1234 That's myoreps match, but in the Hypertrophy Book talks about something different. Like one straight set and then rest and do 5-10 reps with the same weight and each mini set counts as one whole set.
@@bryantambracc the only difference is with the myorep match, you're aiming to match the number of the first set. Straight myoreps are exactly what you described. The only difference with the matching is that your set isn't done until you matched those reps. And generally they only do 2-3 of those myorep match sets.
I'll be making a video about this soon! - Dr. Mike
Jeff Cavaliere applauds you for doing facepulllls :D
5:10 love this part 🦾
Here is an interesting question. I up my reps using the 3x12 to 3x16 range before upping weight. I ALWAYS go to near failure on my last set, so that I only stop if I am guaranteed not to do 3 more reps. My question is, when I up weight and I'm up to 3x12 ... 3*12=36, so what if instead of doing 3x12, I do 2x16 followed by 1x4? Most of the time, I feel like the 2nd set of 16 should be doable, so this would probably result in more reps overall since for set 3 I SHOULD also be able to do 4 reps. Thoughts?
I wish I had Dr Mike yelling “up, pup, pup, pup, pup” at me during my workouts
HEY DR.MIKE CAN YOU ADD SETS,REPS AND NAME OF WORKOUTS WITH MODALITIES PLEASE WITH SUGAR LUMPS ON TOP
I will have to try this and pretend Dr Mike is watching me and swearing when I start to swing “I FUCKIN SAW THAT” 😁😁
“Dont count just do. Love the attitude. I was hoping Dr Mike would respond by screaming back in Russian. IDK y but that would be motivating AF.
We need a motivation ASMR.
3:04 Mars Attacks ft. Dr Mike.
Love this.
PS: I use two ropes for face pulls. It’s better on the wrists and better ROM too I think.
athlean x entered the chat
Wish my gym had a good cable machine. I'm no weakling but even the first pin is just that bit too heavy to make me feel confident that I'm isolating the side delts.
I'm going to this gym, asap.
She’s a beast
Are these myo reps added into every session or closer to the end of a meso? Whole workout looked like an RPE 13
Definitely don't do this every session. Before a deload I'm assuming, or doing specialized training while maintaining other muscle groups.
I think they're great throughout the meso for muscles groups you know recovery quickly for you and can be taken to failure often without a big CNS tax. Biceps, delts, soleus, maybe abductors if you train em
What is the difference between super rom laterals and Lu raises? the grip and shoulder rotation angle?
1. Not a ton of internal rotation at the top for super rom laterals. 2. Mike probably isn't even aware of Lu raises
@@abkonk thank you
How many of the Ghostbusters were jacked?!
Have you seen Ernie Hudson in Oz?! Guys a beast!
dr mike, what are your thoughts on a cable side delt raises (myo) super setted with a full ROM DB side raise (myo). Is that overkill?
The man ia humongous!! all that lean muscle on 5 feet 6 inches.... 😳😳😳😳
GD it Dr Mike! Now you got me all hot and bothered thinking about jacked Ghostbusters
ye
“Don’t count, just do!”
I’m late to the game here but since few of us would have a free range machine at home what would one do to get the Y exercise in first?
I've been curious where in the "Detroit area" this is. Royal Oak is close!
Watching this gave me DOMS. Screw you Dr Mike. Kidding. Not kidding.
Any reason why skip the stretch on facepulls?
Someone needs to invent a face-hugger grip for face pulls.
Gross but totally awesome.
Dr. Mike’s personality is top tier
Hey RP crew! Just wanted to ask a quick question. How does one determine the weight on the FIRST set when performing myorep matches? I understand the exercise was a lateral raise so maybe 10-20lbs is enough for failure but what about things like leg press and hacks where the range is much higher? Thanks guys!
I mean, the delts are small muscles so you really don’t need to go nuts. Nobody (at the gym) cares how much weight you’re pulling. It’s about good form and enough resistance to not be effortless.
You've kind of just got know yourself and where your strength is on that day. When I do Myoreps I aim for an 8 RPE on my first set but sometimes it might take me a set or two to find where that 8 RPE is on the day for a given rep range. Unfortunately you're not gonna know where that is for you exactly until you're doing it
Honestly I do it just wherever I'm at, I like to do it on leg extensions for quads, as long as I'm at something like 8-12 reps I'm happy on the first set, and then I'll make sure I'm really pushing on that last set
Just do it, nerd. Who cares?
@@justmarc2015 ah yes, the Nike approach to training
Hi RP and all your community! I'm sorry I missed the other day's Q&A so I all ask now. Why do my shins and hamstrings hurt when I drive a car for a long period of time? Ok, I take a break from driving and move a bit and it will go away, but this hasn't been happening prior to me starting lifting.
Probably need to work on the driving form.
@@bhasursharma7372 you are most definitely right! 🤣
The shins hurt because you are lifting your toes up using your shin muscles as you take your feet on and off pedals. The hamstrings are in a shortened position when you are seated, and the long duration of sitting combined with some likely reduction in circulation from the pressure of your body weight causes the hamstrings to stiffen a bit.
And of course, the reason it didn't happen before you started lifting if your muscles weren't doing as much work before you started going to the gym. Now that you are lifting, the muscles are probably more tired and more prone to being sore. The good news is, as your body becomes more conditioned from the training, the pain will go away.
@@theKashConnoisseur thnx m8!
Dr. Mike!! How do you progress movements like cable side laterals? I go up ONE pin and I lose like 8 reps 😫.
My thoughts:
1) get a half weight (or any form of micro plating increases) increment that you can add to the top of the stack
2) increase reps. If you're at 20 reps and lose 8 reps from 1 pin drop to 12 reps then you're good
3) increase sets/frequency. Going from 3 to 4 sets a workout or 4 to 5. Also going from delts 3x a week to 4x a week can help stalling out
4) progress on drop sets
How long are the breaks between sets?
How often do you do this intensity in a workout? Your other video have made me fear over training.
@@ponkanpinoy but is it a full week of workouts like this?
Does Dr. Mike know he was making a Man Is The Bastard reference at 7:39 ?
If she was not sore in her delts the day after, did she really train her delts then?
"Don't count. Just do."
just realized dr. mike's traps are bigger than my will to live
Her form at that first set hurt my elbows
how many sets of shoulders should you do per week (side & rear delt wise)?
More than MEV and less than MRV. Will totally depend on multiple factors that will be individual to you
Hey I live in Livonia
the first exercise kinda looks like a facepull to me, does it also similarly work the rear delt and rotator cuff?
It looks to be contracting the lateral delts way more than a face pull does, because it doesn't start off the same way a low row would like a face pull starts off.
The only thing about the first exercise is that I'd probably be feeling it too much in my traps to call it a lateral delt workout. I would have to look at more videos of that exercise to understand it
Someone answer me this pls, something that is confusing me is that science says a full rom leads to more growth. Altho a pt in my gym cut my rom short at the top and the bottom and I felt that more. So is the increase burn still less advantageous than a full rom
context? (which exercise, part of the range)
general real pts with qualifications wont work for minimum wage at a normal gym.
Wait, why are we calling upright rows face pulls?