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
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.
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
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.
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!
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.
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!
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.
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.
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
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
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.
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
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 .
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
🎯 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
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
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.
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 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.
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!
Exactly!! Took me forever to figure that one out but over 50 I never grew like that doing the same thing. All that super heavy maxing out, short reps stuff didnt do much of anything back in the day except screw joints over.
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!
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!
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 .
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 💪
I usually do lateral raises one arm at a time, but I tilt my torso to the opposite side to make the bottom section of the lift harder and then move a little more upright as I get toward the top of the lift so that it's still tough at the top. Looks a little weird, but it worked for me. Will definitely give this version of the cable lateral raise a try though.
Summary:Do these: Side Delts: Behind-the-Body Cable Lateral Raises (or Dumbbell Lateral Raises with partial reps at the bottom). Rear Delts: Reverse Cable Flys (or Reverse Pec Deck/Incline Dumbbell Rows at a 45° arm angle). Front Delts: Seated Dumbbell Shoulder Press (slightly reclined bench). Focus on form, gradually increase reps (10-20), and split across 2-3 workouts/week!
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.
ive been doing workouts with weights at home, but tmr is the first time im going to the gym. since i just started my fitness journey, this channel not only has informational content, but also quality production and is entertaining in a way. im half pinoy also so its good to see another pinoy creator. cant wait for what 2024 has in store for me and how much id change
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
If you’re just looking a quick spreadsheet on what to do… 7:19. But this video is very helpful and backed by a ton of research so I recommended the watch
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 👏👏
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.
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
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
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 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.
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.
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.
3:17 yessir. If upping weight hurts my form, then progress comes in the form of increasing reps first. The increased weight will come, when I’m properly ready
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!
@@truesharma44 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
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.
1:45 Essentially the exercise is the hardest when there is a 90 degree angle between your arm and the cable. So just set it according to that. 5:06 I found that I can feel my rear delt best when I tug my shoulder blades in throughout the entire execrice/rom, so that the only muslce that has room to move is my rear delt.
dude i always did behind the back cable raises and loved them, but moving the cable up is so smart. i’m recovering from a shoulder injury so as i get back into it i’m gonna do these
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!!
At age 73 (With right & left rotator surgeries.) I need to be cautious with weights and angles. Jeremy always provides possible alternatives. ~ Thanks ~
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 🙂
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.
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 🙌
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.
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.
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
Thank you!!
My favourite fitness TH-camr ever!
Simple. Straight to the point. Science based. Slick graphics
4:40 rear delts
1:28 lat raise
6:45 shoulder press
7:07 practice
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!
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
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!
Jermey you’ve been killing it for years.Love the vids.
That links broken bro
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.
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.
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
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
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
i must say, this video production with the animated muscle fibers actuating, is very impressive. really good job parrreh
The video editor is doing a great job too... Keep rolling good content mate! 🤘🏻
Thank you for adding dumbbell alternatives for people just starting out or with minimal equipment ❤️
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
Yeah today I tried that one @1:20 and WOW!!! I will do that one regularly from now on! It feels so good!!!
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.
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
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 .
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
🎯 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
❤
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
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 DID NOT KNOW YOU WERE A FILIPINO !! THIS MAKES IT A BETTER REFERENCE CHANNEL FOR GYM AND WORKOUTS
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.
These AR muscle animations are awesome
Love that you don’t just give advice, you bring the research with it.
1:30 (SIDE DELTS)
4:30 OR 4:45 OR 5:03(REAR DELTS)
6:55 (front)
sum table 7:19
2:30 Jeremy like 🥸
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.
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?
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!
Exactly!! Took me forever to figure that one out but over 50 I never grew like that doing the same thing. All that super heavy maxing out, short reps stuff didnt do much of anything back in the day except screw joints over.
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!
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!
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
he is so much full of knowledge this is such a good hack to look broader
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 💪
I usually do lateral raises one arm at a time, but I tilt my torso to the opposite side to make the bottom section of the lift harder and then move a little more upright as I get toward the top of the lift so that it's still tough at the top. Looks a little weird, but it worked for me. Will definitely give this version of the cable lateral raise a try though.
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
Let me get right to the point. EXCELLENT explanation of the topic. Thank you.
Amazing content, great information and mint production quality.
Summary:Do these:
Side Delts: Behind-the-Body Cable Lateral Raises (or Dumbbell Lateral Raises with partial reps at the bottom).
Rear Delts: Reverse Cable Flys (or Reverse Pec Deck/Incline Dumbbell Rows at a 45° arm angle).
Front Delts: Seated Dumbbell Shoulder Press (slightly reclined bench).
Focus on form, gradually increase reps (10-20), and split across 2-3 workouts/week!
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.
ive been doing workouts with weights at home, but tmr is the first time im going to the gym. since i just started my fitness journey, this channel not only has informational content, but also quality production and is entertaining in a way. im half pinoy also so its good to see another pinoy creator. cant wait for what 2024 has in store for me and how much id change
Solid video. Great research. Keep up the good work!
Whoa never knew you were Filipino. Love from the Philippines ❤
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
Great shoulder shape, well done Jeremy. I'm trying to train my shoulders according to your method, I'm really a newbie..
I was literally just thinking about how I need to work on my shoulders, it's like your a mind reader. Great video!
If you’re just looking a quick spreadsheet on what to do… 7:19. But this video is very helpful and backed by a ton of research so I recommended the watch
Can you do more updated videos like this for other muscle groups
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 👏👏
Watching Jeremy’s tips before gym session now since he puts the time to research. Keep up the great videos!
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
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.
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
Literally going to the gym in 30 mins, this video is clutch
Lol
I was always so nervous about only using 15lbs for 3 x 12 sets. I feel a lot better now, thank you!
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
first time watcher here. Solid advice man, keep it up
Love this channel, great straight to the point advice. Thanks 🙏
HOLY CRAP YOU ARE FILIPINO! ME TOO BRO 🇵🇭
I honestly had no idea you vids have helped immensely
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 like how you offer workouts in multiple ways
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
Damn, that rear delt fly advice seems like a game changer. Can't wait to try ot
I am happy a Filipino is making a name in the field of Health and Fitness.
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.
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.
Dude, once you put the glasses on, I knew super scientific learning was about to happen. Nice touch.
2:19 "It has to do with how much weed I use" 😂 Good advice!
He said weight though 😂😂
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.
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.
3:17 yessir. If upping weight hurts my form, then progress comes in the form of increasing reps first. The increased weight will come, when I’m properly ready
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
@@truesharma44 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
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 ❤
Video for forearms be best
SHEESH this workout is absolutely CRACKED frfr deadass ong! No cap fam!
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.
Honestly a great video and really enjoy the fact of bringing up peer reviewed studies to support workouts.
1:45 Essentially the exercise is the hardest when there is a 90 degree angle between your arm and the cable.
So just set it according to that.
5:06 I found that I can feel my rear delt best when I tug my shoulder blades in throughout the entire execrice/rom, so that the only muslce that has room to move is my rear delt.
dude i always did behind the back cable raises and loved them, but moving the cable up is so smart. i’m recovering from a shoulder injury so as i get back into it i’m gonna do these
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?
This man knows his business these are the exercises that helped me bro
Exercises: 1:30 4:35 7:10
holy shit so much valuable highly informative content condensed in one video 🤯
a true pleasure to watch and become more informed
At age 73 (With right & left rotator surgeries.) I need to be cautious with weights and angles. Jeremy always provides possible alternatives. ~ Thanks ~
I didn’t realize how weak my shoulders were after doing these exercises thank you so much