Hope you enjoyed this one, and shoutout to my fellow pinoys! 🇵🇭 See below for a summary of all the research covered: LONG-LENGTH TRAINING: www.ncbi.nlm.nih.gov/pmc/articles/PMC10407320/ pubmed.ncbi.nlm.nih.gov/35819335/ pubmed.ncbi.nlm.nih.gov/33009197/ pubmed.ncbi.nlm.nih.gov/33977835/ PROGRESSIVE OVERLOAD WITHOUT PROGRESSING LOAD: pubmed.ncbi.nlm.nih.gov/36199287/ SHOULDER RANGE OF MOVEMENT: www.ncbi.nlm.nih.gov/pmc/articles/PMC7549223/
Some ppl in comments talking smack but this guy has a relateable physique for most guys .. and summaries scientific information for us. Lets be grateful bros
@@paladindanse98 Bro shut up, may I ask. Do you have better shoulders, or even anything better than this man? No probably not your just some average joe who doesn't even hit the gym.
@@Whatacomedian_he didn't say a specific number of reps, he said do more reps with the same weight, and then at a certain point add more weight to bring the reps back down again, rinse and repeat. This is basic but quality advice that many people forget. He suggested rep ranges, which there's nothing wrong with doing if people watching have no idea how many to do. He's actually following the science, citing studies. Certainly knows more than you do.
I find it very refreshing that you can admit you may be wrong about some things and that this is an evolving space. Many other fitness professionals don’t acknowledge that
Both are equally good methods. It is sad so many adults feel experience can’t be relied upon, only what an authority says. You’ve lost self-determination when you become this way. The entire reason he is now bringing this research to us is because he tried it and it worked for himself. AKA, his experience is what he’s relying on. He didn’t make this video immediately after finding the studies, did he?
@@disguisedcentennial835 enough number of experience is a statistic research. However any single measurement isn't a valid reason for anything. The rule of thumb is that at least 3 independent sources agree with each other (to a degree) then it is a statistically significant result. So, if you have at least 3 different people share the same result "based on my experience", then you can use it as a reference. Sadly most people would rely on one person's opinion on any given topic, which is not good. Hope that helps.
0:03 Philippines shout-out 0:25 Side Delts 0:39 Long Muscle Length Training 1:28 Side Delts Cont. 2:15 Load vs Rep Study 3:45 Rear Delts 5:21 Front Delts
As a doctor I LOVE that you say ‘research suggests’ and actually bring in researchers that have done the work. Science is suggestive, and can rarely be completely conclusive.
Hearing you say “not just stretching, but challenging the muscle the most while in the stretched position” was a lightbulb moment for me. You used the seated curls vs preacher curls example and 🤯 I chose those seated ones becuase I thought it was just about stretching the most. Awesome stuff and really slick animations too, shout-out to you (and/or your editor)!
The thing is that the bicep is a two headed muscle, with one head having it's origin above the shoulder joint, and coming to a stretched position for that head involves moving your arm straight back with your palm facing forward, just as you do in an incline db curl. In a preacher curl, that head couldn't get stretched. The other head of the muscle would, though. So, having your arm behind your body, while loading the muscle in the more stretched position would be the way to go then, if the research in the video holds true. That might get tricky, of course. Seated incline cable curls would work (swap the dumbbell in the video with a cable behind the body), but could be a bit of a pain to setup depending on the gym that you're at. Standing cable curl, with one arm behind the body, pulling from a point high up on the cable tower... it might be unstable for some, but do try it.
Yeah same, lightbulb moment for me too! It's a great principle as I was about to give up on "the stretch" as I was just doing it for the sake of stretching. The angles and geometry tweaks to challenge while stretched is a great thing to keep learning per workout.
Holy Toledo! This guy spillin the truth here. Just did as per the video and saw veins and curves pop in my shoulders that I never knew existed. Three simple and effective exercises that does more than dedicating an entire day to shoulders. Thanks so much dude! Subbed!
Whoever is reading this, I pray for you: a heart free of sorrow, a mind free of worries, a life filled with joy, an abundant source of financial wealth, a body free of disease disability and a day filled with God's blessings
Thank you, and I'd like to add.. accept Christ death burial and resurrection. Romans 10:9-11 is where ya start. Repent be blessed pray to God for like minded believers that will help you grow .
What the heck 🤯 I recently added Behind the Body Cable Lateral Raises in my routine and they are legit... And Your Advice of Having The Angles more in line with the hands is so right, I see most people do that in the way by which you set the angles in the last attachment. You made the video on right time, I didn't see many great TH-camrs suggest this movement.
Apart from the great content itself, your presentation and the animation overlays to explain the motions are just insane! Thanks for the great content.
After I started doing cable lateral raises, my side delts grew considerably. Truly the best lateral raise variation. And also because of the cable reverse flys my rear delts grew noticeably
This and your other vids are probably the best breakdown of exercises that I've seen, and the visual muscle explanation as you're doing them plus the lines and arrows to show form helps me so much! The science pulls it all together and as someone whose been in physical therapy all my life, this is the first time I've seen exercises that my physical therapists through the years have recommended me explained so that I can understand and maximize their effect! Thank you! I'm currently 6 weeks into my strength training and muscle growth journey to try and see how much my muscles can grow. I'm born disabled with a non-progressive muscle and joint syndrome but my muscles are all there, just not trained in an intentional way since no one really cared to focus on that when I was growing up, therapists just threw exercises at me saying "this might work" but never explained them. I'm turning 34 now, this is going to be my year of growth!
Great exercise recommendations. For me personally, cable/rope face-pulls have helped grow my rear delts effectively. I do 5 sets, starting light and progressing to heavy.
If you only have dumbbells and want to load the side delts when they are most stretched, lie on your side when performing the side delt raise (similar to standing version but you are horizontal). The muscle will be challenged most at the beginning of the exercise. You can use the same technique for front delts. Simply lie down on your back, hold the dumbbells by your thighs and lift until your arms are perpendicular to the floor. I got these exercises from Doug Brignole’s The Physics of Resistance Exercise book which is incredible .
Tried both of these today and all I can say is WOW! Didn't know just changing the angle a bit could make that much difference, but boy do I feel the burn...with less weight too. Thank you for doing these videos and explaining the science behind the moves.
Doing shoulder press with palms facing in at the start and ending with palms facing out at the top is the best way to do the exercise, im glad you added this in
Thank you, Jeremy, for putting in the work on this video. I've revised my legs/push/pull routine to include a couple of these. I've noticed the same thing with most shoulder workouts when increasing the weight. We get excited to get stronger at the lift to the point we sacrifice form and function. Your video does a great job at explaining this point. Very well done!
Great info. I'm 60 and have been working out for a long time and have gotten back on track after some serious illnesses. At my age, I find doing reps is much easier on my joints and more satisfying when I finish a set of 20 reps rather than struggling through a set of 8 or 10. When I've reached a new weight plateau, I start the new regime with 10 reps X 5 just to let my muscle group know that more weight is coming, and again .. a confidence booster!💪 Great chan.. subbed!
I think it is the most healthy strategy to increase repetitions first, and then load. Have seen several people with ripped tendons having had too much load. Great video
Great vid Jezz. Your evidence based, direct, no frills and friendly common sense approach gits this standing out from the pack. Good job bro. Imma trying this. ty
I train at home, 59, and I began again 1,5 years ago after a 13 years break. Doing light weights and lots of sets and reps now, since the body is not the same as in younger years. Dumbbells and a barbell is all that I have, and a flat bench. I do the whole body with that. Keeping it simple. For shoulders I just do rear shoulders first with standing dumbbells side raises, leaning forward slightly, butt out. Then I do regular standing side raises. I finish off with sets of shrugs. This is all I have done since I started, and have had great results. More to say about the starting up again, but keeping it short. Most important is to stick with it. ...day out and day in. And the results will come.
i pretty much do the same thing you're doing. i go for low weight like 10-15 lbs for lateral raise but like 25 rep sets. the side raise with slight leaning forward seems to build lateral delt mass the best for me. standing straight up doesn't work not sure why lol. i just prefer lighter higher reps for delts seems i can keep form better and less likely to hurt myself. you can get a great burn with low weights for delts. i feel like delts are the only muscles I need weights for. all other muscles i feel happy just doing pushups, pullups, squats and a few other body weight exercises. but i'm just not happy with my delts without using dumbbell to really focus on the delts to make them pop, which are critical to creating upper body shape/silhouette especially wearing a shirt. 5'11" go between 172-185 between summer and winter.
@@Chiseled-Freak ....the muscle memory came right away. And it took just a few months before I could really see it coming back. But the hardening of the muscles takes longer. And the strength that I had back then is not back. And I'm not trying to get back to that now, my body can't take the heavy weights any more.
Pretty much the same here, you are spot on about keeping at it, so many give up too soon and miss out of the gains that will eventually come. I guess it's will power as much as hard work!
@@mrbigarms ...very true. You have to be strong with yourself and force yourself to do it, even if you don't feel like it. So much the mind at play in this.
Bringing the dumbbells into the front of my body a bit to get more eccentric really made a huge difference in how quickly my front delts grew! Highly recommend!
Finish your sets with partials! It should only take one set toward the end of the exercise. Do 2-4 sets of an exercise and then on the last one keep going with partials when you can’t continue with full range reps. It works.
@@renegadezen7841 I know it may sound like I’m just jumping on the Sulek hype train, but I mean the dude knows what he’s talking about. I’ve been implementing some of his advice and the results speak for themselves 💪
You da best man! I noticed your shoulder growth and posture change and was really impressed - and i had already thought u had a perfect physique before. Really appreciate u sharing how you pushed further.
As someone who has tried these for at least 6 months, my shoulders are now one of the most prominent parts of my body. My friends have commented on it as well. It's not the first time Jeremy has talked about these exercises either. At one point, I thought my shoulders weren't broad enough, but now I might have to dial it down to avoid looking too disproportionate to the rest of my body 😂 It works guys
@@vip_q8102 I basically restructured my shoulder workouts. I stopped my previous shoulder exercises/modified them according to Jeremy's recommendations here. No more, no less!
@@litaz4378 Twice in 3 splits. With the lateral raises, I make sure to hit my quota of 8 sets in those two sessions. 4 cable lats raise, 4 chest supported dumbbell lats raises
Tons of wisdom in this video besides the workouts! - muscle engaged the most at highest stretch - Muscle engaged in the direction of the fibers - - small changes in posture can affect this
That was brilliant information. I always go from uping the weight for a few weeks to upping reps for a few weeks and i never knew that they are as good as each other. Thanks for the information!
My shoulders blew up after your previous video where you tested muscle activation % in shoulders. I've always done shoulder press, however I do seated barbell. Can only go to 80kg but I've had spinal surgery. What made the difference for me, was I started doing the cable reverse flies. They BLEW UP over the next few months. 100% are the "secret hidden gem your dr doesn't know about". I haven't tried the behind-the-body side raises, will throw them in too. I have had good results from standard shoulder raises tbh, I go heavy enough that if I told you, other people would call me a liar on the internet. Nice to do something slightly lighter but with greater time under tension sometimes.
@@A_Million_Air I have had more results doing both at once. But there is a little body language involved. Not excessively though. I've just found myself growing more this way v the slower lighter reps. Everyone's different and all that. Almost any other exercise I do form and time under tension have been king.
Great video! Especially the DB overhead press. I had to switch to the dumbbells a while back. My shoulders did not like the barbell overheads at all. Clicking and popping! Ouch!!
Great video brother. Thanks for the help. I started implementing your shoulder workouts from the previous video. Feeling/ seeing a difference already. It's been like 3 weeks
I tore my rotator a couple of years ago and rehabbed w/out surgery…it was a brutal year plus recovery. I warmup with bands and for a period spammed lateral and rear delt side raises 10/15/20lbs and face pulls…2/3 sets of 30-40 reps each, 5x a week for several months. No shoulder issues and only run OHP sets once a week no more than 70lbs. I also focus on chest/bench supported to eliminate any cheating. It works for me but I’m a little older at 53 so I just want to be able to keep what I have and maybe build a little lean mass…but also be able to play golf…albeit poorly. Lol. Good luck everyone.
For incline bicep curls the key is to bring the elbow forward and hold it there while you curl. You get WAY activation than amy preacher curl and it is easier on your joints. Start at half your strict curl weight though becuase they will mess you up. The preactivation isometric hold of the front delt really makes the bicep feel like it is going to explode with the pump and the stretch at the bottomof the rep is insane.
Wow simply just wow bro you are doing a excellent and brilliant work by telling about this workout that will breakup our shoulders and keep it up and keep up the good work as always and take care Keep smiling always
One exercise that grew my front and side delts with a little bit of traps involved more than the strict press or seated db was the z press. Don't sleep on it guys but progress it with sets and reps
This guy is awesome. I subscribed the first time I saw your video. So knowledgeable and informative. You seems like a humble young man. Thanks for sharing. Please Keep uploading your videos.
The side delt technique that worked the best for me was to slightly turn my hands as if I’m pouring out a can of soup at the top . Keep them angled that way with all the same stuff Jeremy said and they’ll blow up
I fastened resistance bands to my wall, which pretty well duplicates what a cable pull can do (not as good of course, but good enough). I also typically combine this method (using my PowerBlock dumbbells) with my incline bench press, underhand flies, flat bench press, and close grip bench press. Now you have me thinking that I should also combine this method with my lateral raises. Hmmm.
Great video, def learned a few tricks. One interesting thing I did with side laterals is sometimes use lighter weight and pull back. Then, when you lift, do so strictly by the sides, trying to use pure muscle and not momentum. Total game changer as far as how it feels. I still love my static holds though, just cuss. Sometimes I do holds with rest pause sets, unsure how effective for muscle growth but def enjoy doing them.
🎯 Key Takeaways for quick navigation: 01:24 🏋️♂️ *Main exercise for side delts: Behind-the-body cable lateral raises, ensuring proper cable height for optimal delt challenge.* 02:23 🔄 *Weight progression tip for lateral raises: Stick to the same weight, increase reps gradually (10 to 15-20 reps) before adding more weight to maintain form.* 04:43 🔄 *Rear delt isolation: Use a 45° arm angle during reverse cable fly or reverse pec deck, ensuring the arm path matches the rear delt muscle fibers.* 06:21 🏋️♂️ *Front delt exercise: Seated dumbbell shoulder press with arms at a 90° angle, bringing the bench back for less shoulder mobility strain.* 07:31 🧠 *Workout frequency recommendation: Split the three exercises into two to three workouts per week for shoulder development.* Made with HARPA AI
What scares me about the behind the back cable is the internal rotation. I do it in front, as if I were trying to ignite a very stubborn motor, and that allows me to have external rotation.
At age 73 (With right & left rotator surgeries.) I need to be cautious with weights and angles. Jeremy always provides possible alternatives. ~ Thanks ~
#3 is basically a high incline chest press. Which is actually great for front delts. The incline bench is a great tool, because depending on how far you incline you slowly move the area you're working down from your front delts to your upper chest. Anyway, I don't do any front delt isolation exercises. The incline bench is enough to work both my upper pecs and my front delts, and I'm pretty happy with the results
Yes. Now you just need to apply the KAATSU principle of blood flow restriction and you have the perfect mix of strength and stamina. Look it up. You really don't need all that load, just make sure you get plenty of reps to tire the muscle completely
I recently heard a few times that the side delts benefit more if the arms are kept a little to the front when doing lateral raises, instead of literally to the side. The reason given was precisely the direction of the muscle fibres that are mentioned a few times in this video. So I wonder how that goes together with Jeremy's observation that behind the back lateral raises gew his side delts more.
It seems that starting the shoulders in Extension (kinda) starts the delts in the best stretch position and then when raising it, it moves forwards slightly to the front?
This guy has a phenomenal physique for a natty and someone with below average bb genetics. Also props to Jeremy you for sharing the new research. Learned something new today 👏👏
Hope you enjoyed this one, and shoutout to my fellow pinoys! 🇵🇭 See below for a summary of all the research covered:
LONG-LENGTH TRAINING:
www.ncbi.nlm.nih.gov/pmc/articles/PMC10407320/
pubmed.ncbi.nlm.nih.gov/35819335/
pubmed.ncbi.nlm.nih.gov/33009197/
pubmed.ncbi.nlm.nih.gov/33977835/
PROGRESSIVE OVERLOAD WITHOUT PROGRESSING LOAD:
pubmed.ncbi.nlm.nih.gov/36199287/
SHOULDER RANGE OF MOVEMENT:
www.ncbi.nlm.nih.gov/pmc/articles/PMC7549223/
Tip 4: Plenty of chicken adobo! 🇵🇭
Good content! ❤
Great content as usual. I have a question, if you consume protein powder without working out would you still build muscle?
@@edbel6861no you have to workout 💪
🙏🏻 🙏🏻 🙏🏻 🥰 💪🏻💯
Some ppl in comments talking smack but this guy has a relateable physique for most guys .. and summaries scientific information for us. Lets be grateful bros
Easily the best TH-camr there is as far as factual information goes, as well as being one of the very very few who isn't abusing gear.
@@paladindanse98 Bro shut up, may I ask. Do you have better shoulders, or even anything better than this man? No probably not your just some average joe who doesn't even hit the gym.
@@Whatacomedian_he didn't say a specific number of reps, he said do more reps with the same weight, and then at a certain point add more weight to bring the reps back down again, rinse and repeat. This is basic but quality advice that many people forget. He suggested rep ranges, which there's nothing wrong with doing if people watching have no idea how many to do.
He's actually following the science, citing studies. Certainly knows more than you do.
@@paladindanse98dudes probably expecting them to literally blow up like a balloon
ok mr. "I think my heroes are natty"@@paladindanse98
I find it very refreshing that you can admit you may be wrong about some things and that this is an evolving space. Many other fitness professionals don’t acknowledge that
Cough cough Jeff la douche @AthleanX fuckin hate him lol
The fact that most of these are already a part of my workout plan makes me feel so much better. Thanks for your work, Jeremy!
No problem bhaisaab!
Yeah but are you doing them with the right form?
Yup, same!
It should actually make you feel bad because you have no room for improvement. You're welcome 🙂
How is it going?
Can we take a moment to appreciate this dude for making his content based on the ACTUAL RESEARCH and not just "based on experience"
Both are equally good methods. It is sad so many adults feel experience can’t be relied upon, only what an authority says. You’ve lost self-determination when you become this way.
The entire reason he is now bringing this research to us is because he tried it and it worked for himself. AKA, his experience is what he’s relying on. He didn’t make this video immediately after finding the studies, did he?
@@disguisedcentennial835 enough number of experience is a statistic research. However any single measurement isn't a valid reason for anything.
The rule of thumb is that at least 3 independent sources agree with each other (to a degree) then it is a statistically significant result. So, if you have at least 3 different people share the same result "based on my experience", then you can use it as a reference. Sadly most people would rely on one person's opinion on any given topic, which is not good. Hope that helps.
You do know “research” is only pliable, through experience…? Like a science experiment? You have to do the thing to collect the data..
like Jeff Nippard does already, but better!
Research alone is as useless as experience with no education.
Seated DB Shoulder Press (5 and 2) 6:59
Behind Body Cable Lateral Raise 1:32
Incline DB Row (3) 5:00
Legend ❤
You are the best kind of person
ty ty
0:03 Philippines shout-out
0:25 Side Delts
0:39 Long Muscle Length Training
1:28 Side Delts Cont.
2:15 Load vs Rep Study
3:45 Rear Delts
5:21 Front Delts
Thanks king 👑
Yew the jam
Now you tell me 🙄. Where were you 8 mins ago (I’m joking)
thank's bro
Aye shout out Philippines 🙌
Been following for years. One thing I love about his channel and body. It's the most relatable for many people to attain. No drugs use.
As a doctor I LOVE that you say ‘research suggests’ and actually bring in researchers that have done the work. Science is suggestive, and can rarely be completely conclusive.
This guy is class. The info we need not just hearing what people think works. Keep it coming 💪🏽
Hearing you say “not just stretching, but challenging the muscle the most while in the stretched position” was a lightbulb moment for me. You used the seated curls vs preacher curls example and 🤯 I chose those seated ones becuase I thought it was just about stretching the most.
Awesome stuff and really slick animations too, shout-out to you (and/or your editor)!
The thing is that the bicep is a two headed muscle, with one head having it's origin above the shoulder joint, and coming to a stretched position for that head involves moving your arm straight back with your palm facing forward, just as you do in an incline db curl. In a preacher curl, that head couldn't get stretched. The other head of the muscle would, though.
So, having your arm behind your body, while loading the muscle in the more stretched position would be the way to go then, if the research in the video holds true. That might get tricky, of course. Seated incline cable curls would work (swap the dumbbell in the video with a cable behind the body), but could be a bit of a pain to setup depending on the gym that you're at.
Standing cable curl, with one arm behind the body, pulling from a point high up on the cable tower... it might be unstable for some, but do try it.
Yeah same, lightbulb moment for me too! It's a great principle as I was about to give up on "the stretch" as I was just doing it for the sake of stretching. The angles and geometry tweaks to challenge while stretched is a great thing to keep learning per workout.
agree! 100% ... I do the full motion but I never thought aboout muscle tension in stretched position!
Ok.
Noice
Jermey you’ve been killing it for years.Love the vids.
That links broken bro
Holy Toledo! This guy spillin the truth here. Just did as per the video and saw veins and curves pop in my shoulders that I never knew existed. Three simple and effective exercises that does more than dedicating an entire day to shoulders. Thanks so much dude! Subbed!
Whoever is reading this, I pray for you: a heart free of sorrow, a mind free of worries, a life filled with joy, an abundant source of financial wealth, a body free of disease disability and a day filled with God's blessings
Amen. Thank you!
🙏
Bless you
Shut up
Thank you, and I'd like to add.. accept Christ death burial and resurrection. Romans 10:9-11 is where ya start. Repent be blessed pray to God for like minded believers that will help you grow .
What the heck 🤯 I recently added Behind the Body Cable Lateral Raises in my routine and they are legit... And Your Advice of Having The Angles more in line with the hands is so right, I see most people do that in the way by which you set the angles in the last attachment.
You made the video on right time, I didn't see many great TH-camrs suggest this movement.
4:40 rear delts
1:28 lat raise
6:45 shoulder press
7:07 practice
Apart from the great content itself, your presentation and the animation overlays to explain the motions are just insane! Thanks for the great content.
I was thinking about the animation the whole video. It's awesome, right?
One of the best gym-related videos I've seen on TH-cam, so much evidence-based advice with cited sources. Thanks a lot!
After I started doing cable lateral raises, my side delts grew considerably. Truly the best lateral raise variation. And also because of the cable reverse flys my rear delts grew noticeably
My favourite fitness TH-camr ever!
Simple. Straight to the point. Science based. Slick graphics
You should do a timelapse of your physique from the first video to this one. You are a great example of combining nutrition, training and patience.
You wouldn't even see a difference. He's been the same size since he's started on youtube
I was curious and checked some older bicep and shoulder videos and in them his shoulders looked pretty much the same 4-5 years ago.@@FRHYKDd
You're right just checked. If there's a difference I can't tell from the photos.@@FRHYKDd
This and your other vids are probably the best breakdown of exercises that I've seen, and the visual muscle explanation as you're doing them plus the lines and arrows to show form helps me so much! The science pulls it all together and as someone whose been in physical therapy all my life, this is the first time I've seen exercises that my physical therapists through the years have recommended me explained so that I can understand and maximize their effect! Thank you! I'm currently 6 weeks into my strength training and muscle growth journey to try and see how much my muscles can grow. I'm born disabled with a non-progressive muscle and joint syndrome but my muscles are all there, just not trained in an intentional way since no one really cared to focus on that when I was growing up, therapists just threw exercises at me saying "this might work" but never explained them. I'm turning 34 now, this is going to be my year of growth!
Great exercise recommendations. For me personally, cable/rope face-pulls have helped grow my rear delts effectively. I do 5 sets, starting light and progressing to heavy.
The video editor is doing a great job too... Keep rolling good content mate! 🤘🏻
I've always struggled with the same narrow shoulders problem, thanks for the videos Jeremy, much appreciated!
Do you have any updates after 4 months?
i must say, this video production with the animated muscle fibers actuating, is very impressive. really good job parrreh
If you only have dumbbells and want to load the side delts when they are most stretched, lie on your side when performing the side delt raise (similar to standing version but you are horizontal). The muscle will be challenged most at the beginning of the exercise. You can use the same technique for front delts. Simply lie down on your back, hold the dumbbells by your thighs and lift until your arms are perpendicular to the floor. I got these exercises from Doug Brignole’s The Physics of Resistance Exercise book which is incredible .
Thanks for the heads up Sir. Much appreciated.
Or just use cables
if you only have dumbbells@@cheukinator
people working out at home don't often have cables@@cheukinator
Nice tip
Tried both of these today and all I can say is WOW! Didn't know just changing the angle a bit could make that much difference, but boy do I feel the burn...with less weight too. Thank you for doing these videos and explaining the science behind the moves.
This is exactly what i needed. I really need to work on my shoulders
fr u do
@@DawgyJotti yeah this guy really needs to get himself some delts
@@gabrielmoreno3027definitely
Doing shoulder press with palms facing in at the start and ending with palms facing out at the top is the best way to do the exercise, im glad you added this in
The fact that we get free workout videos from Jeremy on TH-cam is priceless.., keeping the motivation alive. 👍
new to his channel, where you recommend to start?
@@eladkatzir7855probably watch his most popular videos on this channel
Let me get right to the point. EXCELLENT explanation of the topic. Thank you.
Love that you don’t just give advice, you bring the research with it.
he is so much full of knowledge this is such a good hack to look broader
Thank you, Jeremy, for putting in the work on this video. I've revised my legs/push/pull routine to include a couple of these. I've noticed the same thing with most shoulder workouts when increasing the weight. We get excited to get stronger at the lift to the point we sacrifice form and function. Your video does a great job at explaining this point. Very well done!
You are also sacrificing long term health of your joints. It is better to do the workout within human anatomical limits.
Great info. I'm 60 and have been working out for a long time and have gotten back on track after some serious illnesses. At my age, I find doing reps is much easier on my joints and more satisfying when I finish a set of 20 reps rather than struggling through a set of 8 or 10. When I've reached a new weight plateau, I start the new regime with 10 reps X 5 just to let my muscle group know that more weight is coming, and again .. a confidence booster!💪 Great chan.. subbed!
Literally going to the gym in 30 mins, this video is clutch
Lol
I like how you offer workouts in multiple ways
Can you do more updated videos like this for other muscle groups
I think it is the most healthy strategy to increase repetitions first, and then load. Have seen several people with ripped tendons having had too much load. Great video
Amazing content, great information and mint production quality.
Great vid Jezz. Your evidence based, direct, no frills and friendly common sense approach gits this standing out from the pack. Good job bro. Imma trying this. ty
I train at home, 59, and I began again 1,5 years ago after a 13 years break. Doing light weights and lots of sets and reps now, since the body is not the same as in younger years. Dumbbells and a barbell is all that I have, and a flat bench. I do the whole body with that. Keeping it simple. For shoulders I just do rear shoulders first with standing dumbbells side raises, leaning forward slightly, butt out. Then I do regular standing side raises. I finish off with sets of shrugs. This is all I have done since I started, and have had great results. More to say about the starting up again, but keeping it short. Most important is to stick with it. ...day out and day in. And the results will come.
i pretty much do the same thing you're doing. i go for low weight like 10-15 lbs for lateral raise but like 25 rep sets. the side raise with slight leaning forward seems to build lateral delt mass the best for me. standing straight up doesn't work not sure why lol. i just prefer lighter higher reps for delts seems i can keep form better and less likely to hurt myself. you can get a great burn with low weights for delts.
i feel like delts are the only muscles I need weights for. all other muscles i feel happy just doing pushups, pullups, squats and a few other body weight exercises. but i'm just not happy with my delts without using dumbbell to really focus on the delts to make them pop, which are critical to creating upper body shape/silhouette especially wearing a shirt.
5'11" go between 172-185 between summer and winter.
@@Chiseled-Freak ....the muscle memory came right away. And it took just a few months before I could really see it coming back. But the hardening of the muscles takes longer. And the strength that I had back then is not back. And I'm not trying to get back to that now, my body can't take the heavy weights any more.
same home basic set up bro here in the UK.
Pretty much the same here, you are spot on about keeping at it, so many give up too soon and miss out of the gains that will eventually come. I guess it's will power as much as hard work!
@@mrbigarms ...very true. You have to be strong with yourself and force yourself to do it, even if you don't feel like it. So much the mind at play in this.
Bringing the dumbbells into the front of my body a bit to get more eccentric really made a huge difference in how quickly my front delts grew! Highly recommend!
Watching Jeremy’s tips before gym session now since he puts the time to research. Keep up the great videos!
Whoa never knew you were Filipino. Love from the Philippines ❤
Finish your sets with partials! It should only take one set toward the end of the exercise. Do 2-4 sets of an exercise and then on the last one keep going with partials when you can’t continue with full range reps. It works.
I think one day partials might be called suleks
@@renegadezen7841 I know it may sound like I’m just jumping on the Sulek hype train, but I mean the dude knows what he’s talking about. I’ve been implementing some of his advice and the results speak for themselves 💪
You da best man! I noticed your shoulder growth and posture change and was really impressed - and i had already thought u had a perfect physique before. Really appreciate u sharing how you pushed further.
As someone who has tried these for at least 6 months, my shoulders are now one of the most prominent parts of my body. My friends have commented on it as well. It's not the first time Jeremy has talked about these exercises either. At one point, I thought my shoulders weren't broad enough, but now I might have to dial it down to avoid looking too disproportionate to the rest of my body 😂 It works guys
Did you train your shoulders more often? Or did you just simply add these exercises to your shoulders day?
@@vip_q8102 I basically restructured my shoulder workouts. I stopped my previous shoulder exercises/modified them according to Jeremy's recommendations here. No more, no less!
how often did you add it to your split
@@litaz4378 Twice in 3 splits. With the lateral raises, I make sure to hit my quota of 8 sets in those two sessions. 4 cable lats raise, 4 chest supported dumbbell lats raises
Pull ups and dips combo. game changer!
I was literally just thinking about how I need to work on my shoulders, it's like your a mind reader. Great video!
Tons of wisdom in this video besides the workouts!
- muscle engaged the most at highest stretch
- Muscle engaged in the direction of the fibers
- - small changes in posture can affect this
2:30 Jeremy like 🥸
I've started going to the gym and watched many videos but yours is the best. It's straightforward to understand and follow. Thank you.
That was brilliant information. I always go from uping the weight for a few weeks to upping reps for a few weeks and i never knew that they are as good as each other. Thanks for the information!
Saw this and ur arms video loving this series a LOT can’t wait for more episodes!!
My shoulders blew up after your previous video where you tested muscle activation % in shoulders. I've always done shoulder press, however I do seated barbell. Can only go to 80kg but I've had spinal surgery.
What made the difference for me, was I started doing the cable reverse flies. They BLEW UP over the next few months. 100% are the "secret hidden gem your dr doesn't know about".
I haven't tried the behind-the-body side raises, will throw them in too. I have had good results from standard shoulder raises tbh, I go heavy enough that if I told you, other people would call me a liar on the internet. Nice to do something slightly lighter but with greater time under tension sometimes.
Do you do them unilaterally or bilateral? Is there a difference?
@@A_Million_Air I have had more results doing both at once. But there is a little body language involved. Not excessively though. I've just found myself growing more this way v the slower lighter reps. Everyone's different and all that. Almost any other exercise I do form and time under tension have been king.
@@MikaMikaMika89cheers bhaisaab
the best video explaining shoulders workout 👏🏼 thank you
Great video! Especially the DB overhead press. I had to switch to the dumbbells a while back. My shoulders did not like the barbell overheads at all. Clicking and popping! Ouch!!
DB superiority
@@kismet8010is the dumbbell over head press better for hypertrophy?
side delt: behind-the-back lateral raise
- step to the side
- pull up the cable
shoulder press: front & side delt
full-rom flyer for back delts
Solid video. Great research. Keep up the good work!
Thank you, may God bless you all and everyone. ❤
Great video brother. Thanks for the help. I started implementing your shoulder workouts from the previous video. Feeling/ seeing a difference already. It's been like 3 weeks
The editing is world class
Video for forearms be best
Thank you very much. Like the science part behind it!
I tore my rotator a couple of years ago and rehabbed w/out surgery…it was a brutal year plus recovery. I warmup with bands and for a period spammed lateral and rear delt side raises 10/15/20lbs and face pulls…2/3 sets of 30-40 reps each, 5x a week for several months. No shoulder issues and only run OHP sets once a week no more than 70lbs. I also focus on chest/bench supported to eliminate any cheating. It works for me but I’m a little older at 53 so I just want to be able to keep what I have and maybe build a little lean mass…but also be able to play golf…albeit poorly. Lol. Good luck everyone.
I would love more videos like this from the rest of the muscle groups!!
I am happy a Filipino is making a name in the field of Health and Fitness.
I’m proud of a Filipino for this guy
For incline bicep curls the key is to bring the elbow forward and hold it there while you curl. You get WAY activation than amy preacher curl and it is easier on your joints. Start at half your strict curl weight though becuase they will mess you up. The preactivation isometric hold of the front delt really makes the bicep feel like it is going to explode with the pump and the stretch at the bottomof the rep is insane.
I didn’t realize how weak my shoulders were after doing these exercises thank you so much
Wow simply just wow bro you are doing a excellent and brilliant work by telling about this workout that will breakup our shoulders and keep it up and keep up the good work as always and take care
Keep smiling always
Its amazing how you can make vids repeating the same info year after year
Then why you here watching it again instead of scrolling past?
@@AD-cy7wx why are you here, period? Shouldn't evo l_tion have taken care of you by now? Haha
@@thereignofthezero225 😂😂 good one!! ❤️
One exercise that grew my front and side delts with a little bit of traps involved more than the strict press or seated db was the z press. Don't sleep on it guys but progress it with sets and reps
I was always so nervous about only using 15lbs for 3 x 12 sets. I feel a lot better now, thank you!
Love this channel, great straight to the point advice. Thanks 🙏
This guy is awesome. I subscribed the first time I saw your video. So knowledgeable and informative. You seems like a humble young man. Thanks for sharing. Please Keep uploading your videos.
The side delt technique that worked the best for me was to slightly turn my hands as if I’m pouring out a can of soup at the top . Keep them angled that way with all the same stuff Jeremy said and they’ll blow up
This is the way
As person who only do home workout, chest expander tool really help me to build bigger shoulder
We need a back workout. Who’s with me 👇
Dude, once you put the glasses on, I knew super scientific learning was about to happen. Nice touch.
I fastened resistance bands to my wall, which pretty well duplicates what a cable pull can do (not as good of course, but good enough). I also typically combine this method (using my PowerBlock dumbbells) with my incline bench press, underhand flies, flat bench press, and close grip bench press. Now you have me thinking that I should also combine this method with my lateral raises. Hmmm.
Amazing info! Thanks for sharing all this research and your results. 🤘🏼
Great video, def learned a few tricks. One interesting thing I did with side laterals is sometimes use lighter weight and pull back. Then, when you lift, do so strictly by the sides, trying to use pure muscle and not momentum. Total game changer as far as how it feels. I still love my static holds though, just cuss. Sometimes I do holds with rest pause sets, unsure how effective for muscle growth but def enjoy doing them.
DAMN BRO I DON’T you’re a FILO. We are PROUD BRO!!!
Exercises: 1:30 4:35 7:10
This video was made with such quality production. Thanks for all the help!!
🎯 Key Takeaways for quick navigation:
01:24 🏋️♂️ *Main exercise for side delts: Behind-the-body cable lateral raises, ensuring proper cable height for optimal delt challenge.*
02:23 🔄 *Weight progression tip for lateral raises: Stick to the same weight, increase reps gradually (10 to 15-20 reps) before adding more weight to maintain form.*
04:43 🔄 *Rear delt isolation: Use a 45° arm angle during reverse cable fly or reverse pec deck, ensuring the arm path matches the rear delt muscle fibers.*
06:21 🏋️♂️ *Front delt exercise: Seated dumbbell shoulder press with arms at a 90° angle, bringing the bench back for less shoulder mobility strain.*
07:31 🧠 *Workout frequency recommendation: Split the three exercises into two to three workouts per week for shoulder development.*
Made with HARPA AI
❤
salamat sa mahusay na impormasyon mula dito sa US
What scares me about the behind the back cable is the internal rotation. I do it in front, as if I were trying to ignite a very stubborn motor, and that allows me to have external rotation.
I love this study you did. Mostly no idea how is the right exercise on this part. Thank and watching from Austria and I'm a Filipina ❤
2:19 "It has to do with how much weed I use" 😂 Good advice!
He said weight though 😂😂
Wow! Nice to know that you are Pimoy! Been following you since I started lifting around 2018. 😊😊😊
At age 73 (With right & left rotator surgeries.) I need to be cautious with weights and angles. Jeremy always provides possible alternatives. ~ Thanks ~
first time watcher here. Solid advice man, keep it up
#3 is basically a high incline chest press. Which is actually great for front delts. The incline bench is a great tool, because depending on how far you incline you slowly move the area you're working down from your front delts to your upper chest. Anyway, I don't do any front delt isolation exercises. The incline bench is enough to work both my upper pecs and my front delts, and I'm pretty happy with the results
if you do bench press, shoulder press and dips; you do not need isolated front delt exercise.
Yes. Now you just need to apply the KAATSU principle of blood flow restriction and you have the perfect mix of strength and stamina. Look it up. You really don't need all that load, just make sure you get plenty of reps to tire the muscle completely
I recently heard a few times that the side delts benefit more if the arms are kept a little to the front when doing lateral raises, instead of literally to the side. The reason given was precisely the direction of the muscle fibres that are mentioned a few times in this video. So I wonder how that goes together with Jeremy's observation that behind the back lateral raises gew his side delts more.
It seems that starting the shoulders in Extension (kinda) starts the delts in the best stretch position and then when raising it, it moves forwards slightly to the front?
This guy has a phenomenal physique for a natty and someone with below average bb genetics. Also props to Jeremy you for sharing the new research. Learned something new today 👏👏