Hey All! -Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY Timestamps + Note about Pectoralis Major Below: Timestamps: 0:00 Intro 0:40 Part I: Horizontal Pulls 7:28 Part II: Vertical Pulls 14:23 Part III: Isolating the Rear Delts? 22:52 Part IV: Summary Note about Pectoralis Major Below: To avoid confusion and to keep the emphasis on the rear delts, I did not mention some details about the pectoralis major in the video. More specifically, the pectoralis major middle and lower regions actually have good leverage for shoulder adduction (the motion occurring in wider grip vertical pulls). Indeed, sEMG research also finds fairly high activity from these regions during shoulder adduction. Now, I actually have a hard time making sense of this data, because the magnitudes of activity and leverages from the middle and lower pec regions are not far off that of the lats. So at face value this data would suggest the middle and lower pec regions may be trained as effectively with wider grip vertical pulls as the lats are. In the real world, I’m not sure anyone would actually believe this to be true. Don’t get me wrong, I do think this data indicates the pectoralis major will indeed be involved, but I’m simply highly skeptical of the notion they are trained as well as the lats with wider grip vertical pulls. Therefore, as emphasizied in the video, neither the leverage or EMG research is flawless. I may expand on these ideas more in a future video on training the pectoralis major. But nonetheless, I believe all the contents in the video are solid to help inform training the rear delts :)
@bestinmultiverse1463 Жыл бұрын
That's the reason my chest is always sore after weighted pull-ups.
@hijo1998 Жыл бұрын
I was wondering why you didn't mention the pecs. Is their leverage also good in shoulder extension (especially the first part in a vertical pull)? Because pullovers are often done for the pecs and personally I feel them even more in a close grip pull down rather than a wide grip one
@HouseofHypertrophy Жыл бұрын
@@bestinmultiverse1463 Oh that's very interesting to hear that!
@HouseofHypertrophy Жыл бұрын
@@hijo1998 I'm only aware of one study looking at it: www.ncbi.nlm.nih.gov/pmc/articles/PMC2644775/ It indicates the lower pec region does have leverage for shoulder extension, more so at those higher angles (top part of a vertical pull), but it's leverage isn't that much.
@user-en5vj6vr2u Жыл бұрын
No, pecs can be trained in wide vert pulls. If you pull the bar from above your head to out in front of your body and focus on the shoulder adduction cue, then you’ll feel the pecs near the bottom of the movement
@squidford8934 Жыл бұрын
I can’t believe this is free, love from Germany.
@tboland728 Жыл бұрын
Seriously! 🙏
@HouseofHypertrophy Жыл бұрын
🙏
@tom6069 Жыл бұрын
They have some good videos, but some of them are extremely boring in naration and information loop that only sounds to me like this: 1918 2 groups of women aged 21-40 used superslow heavy training vs superslow light training they had attached to them electrodes electrostymulus electrobombasstic dancing shakira bellydance 1708 2 groups of men aged 21-80 used fast repetition with light weight vs slow rep heavy weight both groups used 1000 degrees angles on their biceps on average leverage of 90 degree angle also they used different grips and wore different underwear everyday vertical activity pulldown theogrqphy example meogrqphy hypertrophy semg research in mgbm research actigity gastric activity compress hidratation complex range of motion geography mortality good speculation of the study reflect compatibility in practility mobility
@tom6069 Жыл бұрын
Stretch of hypertrophy curl headaches over extension in hybernation motion tend to overall study in brazil 1655 strenght induced a bit of partial seducing in full motion bullettime slowmotion cable raise
@tom6069 Жыл бұрын
Yea so what i want to say, boring repeating information, for stupid people like me, id prefer a shorter answer or naration for some parts like(the group who performed superslow repetition had 10% more resuslt in building muscle than fast repetition) i dont think all viewers are pros in english or understand all the terms in the video, so as begginer this turns you off
@argonkrux9873 Жыл бұрын
Your animations are getting way better than before, keep up the good work
@HouseofHypertrophy Жыл бұрын
Thank you my friend !
@bigman9854 Жыл бұрын
I respect the amount of work gone into this video man, well done
@HouseofHypertrophy Жыл бұрын
Thank you my friend! :)
@GThermic Жыл бұрын
If I really want to target the rear deltoids, I do face pulls. Face pulls have been really helpful in improving my rear delts as well as my posture I highly recommend adding face pulls to your workout routine for maximum benefits.
@hijo1998 Жыл бұрын
They're also quite good for training the rotator cuff which is basically the best thing you can do to prevent shoulder injuries (besides obviously not being stupid and doing everything wrong or doing a shit ton of volume and intensity techniques without warming up etc)
@HouseofHypertrophy Жыл бұрын
Yeah, I do believe there are probably quite a good movement for the rear delts :)
@lightningarrow4486 Жыл бұрын
I only feel face pulls in my side delts, mid back and rotator cuffs. Never understood how people activate their rear delts on that move...
@user-en5vj6vr2u Жыл бұрын
You don’t “feel” rear delts on most exercises, but they’re activated. Regular face pulls and high-to-low face pulls will undoubtedly hit the rear delts
@lightningarrow4486 Жыл бұрын
@@user-en5vj6vr2u Well, I feel them very well on compounds, such as rows and pull-ups/pull-downs, as well as on certain isolations, such as reverse cable flys and skiers. These has also grown my rear delts. But on any exercise with an arm angle above 45 degrees, I barely feel anything. I don't doubt that they activate to some extent. But to me, this seems to be mostly a matter of stabilization and not so much the muscle actually working hard during the moment.
@agustinlenarduzzi1475 Жыл бұрын
Omg excellent as always! Not gonna lie here, you leave me thirsty for a lat video now 😂 You have become my favourite creator for my gym journey. You are my new Jeff Nippard for sure. Keep up the good work!
@HouseofHypertrophy Жыл бұрын
Thank you so much for the kind words. Jeff Nippard is awesome, so to be in the same sentence is an honour. I will have a video on lat training in the coming months! :)
@Jamiey-6 күн бұрын
It's preferable in society if you didn't lie well done
@bestinmultiverse1463 Жыл бұрын
I appreciate the summary at the end as I don't have the time for watching the whole video.
@HouseofHypertrophy Жыл бұрын
No problemo! :)
@erikschubert9764 Жыл бұрын
I can relate somehow. However, I enjoy to watch the full video too much to skip the main content which leads to understanding the summary. Also the summaries are great when going through older videos for refreshing the knowledge.
@kenglass198011 ай бұрын
Thanks for the heads up on the summary
@shantanusapru Жыл бұрын
An excellent review, as usual!! I have long been skeptical of sEMG data/studies, and one should not read too much into those, nor use them solely/mainly to guide their training...! This has become even more irksome for me as recently (over the last year or so) so many fitness influencers/gurus/'experts'/KZfaqrs have jumped on the sEMG bandwagon (as the equipment has become more accessible & cheaper), 'trying/ & 'testing' it out in their gyms & 'guiding their training' based purely/mainly on that metric! Most of them don't even understand what the heck they're doing!! Bah!
@lsenger3343 Жыл бұрын
Bro this is gold content. And your voice is magnificient
@HouseofHypertrophy Жыл бұрын
Thank you so much dude! I rarely get complimented for my voice (rather it's the inverse), so that's nice 😅
@allwillberevealed777 Жыл бұрын
I started using resistance bands for delts. 💥 Boom, the growth has been beautiful. Tension always on the muscle, and always hitting the muscle to max.
@wulf1540 Жыл бұрын
Same here. I do reverse fly with resistance band and, for me, it's more physically taxing than cables, and safer.
@erokjenkins Жыл бұрын
Can you explain the difference between the tension from the band vs tension from the cable for example on the eccentric phase? This has always confused me on how one can differ from the other
@batugcagdas7713 Жыл бұрын
@erokjenkins with bands you have changing resistance. That means you have more resistance at the end of range of motion compared to the resistance at the beginning of the exercise. It is easier to initiate the repetition but harder to finish it. So it will be safer if you are trying to reach failure with bands. So that you can push yourself harder. This is my opinion on resistance bands. I'm working out with bands for almost 2 years and I got better results with bands.
@correctpolitically478411 ай бұрын
Im buying bands now.
@Jamiey-6 күн бұрын
@@erokjenkinsin other words it is not better
@___SAMMY___ Жыл бұрын
That's called Quality content!!!!
@HouseofHypertrophy Жыл бұрын
Thank you :)
@sh0muf413 Жыл бұрын
really the best channel on yt
@HouseofHypertrophy Жыл бұрын
Thank you dude, that's very kind of you!
@mrnaizguy Жыл бұрын
15:35 not a good study. You cannot know if the hip thrust group got more growth because of the hip thrust or because of more volume. The control group should have also done 18 sets but with the squats and deads. I can't wrap my head around how trained scientists can screw up their experimental design in such basic ways.
@HouseofHypertrophy Жыл бұрын
I do certainly understand this point of view, and I agree it would have been useful to have another group with equated volume. But I don't believe this inherently means the data is useless. It at least indicates the addition of another exercise (which simultaneously leads to more volume) can produce more gains. Imagine if we got null results (no difference in gains between group one or two), then this would lead to the speculation that more volume from a more isolated movement doesn't neccessarily lead to more gains :)
@vekonglengkong Жыл бұрын
Amazing videos as always 💪 looking forward to your next videos 👍
@HouseofHypertrophy Жыл бұрын
Thank you my friend 💪
@Acendnt Жыл бұрын
house of hypertrophy: uploads me: has an enjoyable day
@HouseofHypertrophy Жыл бұрын
Haha 🙏
@ST3FF3 Жыл бұрын
Semi wide inverted rows + ring face pulls + machine rear delt flys are my current go to combo for rear delts. Curious to see how they fare in this video.
@a.b.4841 Жыл бұрын
Where can I find a good and free PPL 6 day workout program? :( I've been making my own but I have no idea if it's good or not. I've been lifting for 5 months this is my program: Monday: Push Tricep * 3x8-12 Tricep Pushdowns Shoulder * 3x8-12 Shoulder Press Machine * 3x10-15 Dumbbell Lateral Raises 9 kg * 3x10-15 Reverse Flyes Chest * 4x8-12 Flat Dumbbell Press * 3x8-12 Incline Barbell Press * 3x12-15 Pec Deck Flyes Machine Tuesday: Pull Bicep * 3x8-12 Incline Dumbbell Curls 10 kg * 3x8-12 Dumbbell Hammer Curls 10 kg Back * 3x8-12 Wide Grip Lat Pulldowns 57.3 kg * 3x8-12 Close Grip Seated Cable Rows 55 kg * 3x8-12 Neutral Grip Unilateral Plate Loaded Low Row 80 kg * 3x8-12 Lower Back Extensions Machine Forearms * 3x8-12 Dumbbell Reverse Curls 10 kg * 3x8-12 Barbell Wrist Curl Wednesday: Legs + abs Calves * 4x18-24 Barbell Standing Calf Raises b+80 kg Legs (quads focus) * 3x10-12 Back Squats * 3x20-24 Reverse Dumbbell Lunges * 3x10-12 Bulgarian Split Squats * 3x10-12 Leg Extensions Abs * 3x10-12 Ab Crunches Machine 55 kg * 3x8-12 Rotary Torso 45 kg Thursday: Push Tricep * 3x8-12 Close Grip Barbell Press b+40 kg * 3x8-12 EZ-Bar Skull Crushers b+17.5 kg * 3x8-12 Overhead Tricep Extension 17.5 kg Shoulder * 3x8-10 Dumbbell Shoulder Press 18 kg * 3x10-15 Cable Lateral Raises 5 kg * 3x8-12 Cable Face Pulls Chest * 4x8-12 Incline Dumbbell Press 18 kg * 3x12-15 Chest Flyes Machine 20 kg Friday: Pull Bicep * 3x8-12 Dumbbell Hammer Curls 10 kg * 3x8-12 Spider Curls 10 kg Back * 3x8-10 Chest Supported Barbell Rows b+40 kg * 3x8-12 Close Grip Lat Pulldowns 50kg * 3x10-15 Pronated Grip Plate Loaded Low Row 80 kg * 3x8-12 Plate Loaded High Rows 80 kg Forearms * 3x10-12 Cable Reverse Curl 20 kg * 3x8-12 Barbell Reverse Wrist Curl Saturday: Legs + abs Calves * 4x18-24 Barbell Standing Calf Raises b+80 kg Legs (hamstrings focus) * 4x8-12 Barbell Stiff Leg Deadlifts b+40 kg * 4x10-12 Hamstring Curls 60 kg * 2x10-12 Adductor 30 kg * 2x10-12 Abductor 75 kg Abs * 3x10-12 Ab Crunches Machine 55 kg * 3x8-12 Rotary Torso 45 kg
@havenp3 ай бұрын
Wasn't expecting a physics lesson! Thanks for backing up your info with biomechanics research, great video.
@theRealFakez Жыл бұрын
Love all the new studies backing greater hypertrophy at longer muscle lengths and partials. Quite opposite from how we used to think years ago about the SQUEEEZE being the most valuable part.
@LisiCZ92 Жыл бұрын
Well i use SQUEEEEZE only in beginning of train for connect this muscle with brain like there you go you little ba*tard you will by demolished today... The fire in the muscle by squeeze Is comunication between body And brain for me 😁
@HouseofHypertrophy Жыл бұрын
Agreed!
@TC-by3il Жыл бұрын
Aaaand, there it is. Thanks for the content man.
@HouseofHypertrophy Жыл бұрын
No problem dude, thank YOU for checking it out :)
@ajithsidhu7183 Жыл бұрын
@@HouseofHypertrophyhow do we lose fat without losing muscle
@SnakeAndTurtleQigong Жыл бұрын
Thanks for taking us along with you as you study!
@HouseofHypertrophy Жыл бұрын
Thank YOU for your consistent support my friend! :)
@ManlyServant Жыл бұрын
damn,doing a lot of analysis like this must require a gigantic memory,your memory is so Good bro
@danschweri Жыл бұрын
wow, very much in depth and wonderful visuals - thank you!
@HouseofHypertrophy Жыл бұрын
Thank you for your continued support my friend!
@beeje1309 Жыл бұрын
Rear delts are always on fire after chin ups. They can ache for days, as much as my lats and teres. I think it's key to squeeze your arms back
@thomasbyrnes3043 Жыл бұрын
would love to see front delts next -- especially with pure horizontal adduction exercises being extremely uncommon + the dominant narrative that the front delts are overdeveloped due to their role in all pressing compounds
@NaomiSS_ Жыл бұрын
I was thinking bout that cause I only do standing barbell OHP, I think one push day i'll do standing barbell and the other day seated dumbbell for more abduction movement pattern
@gaulthiergaspard7792 Жыл бұрын
ty for your work !
@HouseofHypertrophy Жыл бұрын
Thank you for checking it out!
@Snerdles Жыл бұрын
Finally my prayers, or at least KZfaq comments, have been answered!
@HouseofHypertrophy Жыл бұрын
Haha, I hope the video lives up to your expectation!
@joel9507 Жыл бұрын
Regarding the recent stretched muscle hypertrophy science - I'm really curious to know what the recent science on this means for resistance band training. As many will know, the disadvantage to resistance bands most commonly argued is the fact they are ridiculously easy to stretch at the beginning of the movement and only get tougher incrementally the more the band is stretched. This was seen as being no good for muscle growth. Of course you can try to counteract this by shorting the length of the band but the problem with this is that in order to get a decent amount of resistance at the beginning of the move you need to shorten the band so much that the middle and late stages of the lift become incredibly difficult, if not impossible. Of course with the emerging science on the stretch being the most important part, perhaps that doesn't matter and that resistance bands are indeed a great tool for building muscle. I did a small dumbell shoulder work out earlier and as part of my warm up I tested my thinking a little - I got a resistance band and shortened it to the point that lateral raises - with the shoulders in a stretched position - were difficult from the off and impossible to get past roughly the first 1/5th part of the movement. I did 2 sets of 16 reps, really focusing on using only the shoulders to initiate and hold that very first part of the move. I was stood infront of the mirror and saw my delts contracting in a way I hadn't really before and man, after the set they were on fire and I could really feel they'd been worked and I was already developing a good pump. I think I'm going to experiment with them a little more over the next couple of months. In a similar vein, I think the recent science also puts dumbell flies under the spotlight. Old school body builders swore by them but they are often shut down as being a good chest builder for much the same reasons as the bands. Again though, the resistance curve might not even matter afterall. It's very interesting. Finally, I am also eager to find out whether back training responds well this this training priniciple, especially as people really tend to emphasise that end-part of the movement and tell you to squeeze hard and hold the contraction. Maybe from a purely muscle-building focused point of view, it really doesn't matter at all...
you have no idea how many times ive come back to this video and i finally have a short workout split thats effective and easy to follow. lots of love
@HouseofHypertrophy6 ай бұрын
Awesome to hear! I wish you the best of gainz :)
@spartacusptolemaida Жыл бұрын
That’s just what the doc ordered. Thanks for the upload mate.
@HouseofHypertrophy Жыл бұрын
Thank YOU for checking it out :)
@user-en5vj6vr2u Жыл бұрын
IMO, face pulls are the most practical. You can use more weight and thus overload them more easily, and they’re not a unilateral movement like your top 2 thus saving time.
@zerrodefex Жыл бұрын
Plus you hit the traps as well and save some more time.
@Dougie.A.M Жыл бұрын
Superb quality by the way. 👏
@HouseofHypertrophy Жыл бұрын
Thank you :)
@bozhidarpetrov Жыл бұрын
Niiiiceeee! Next one Obliques
@HouseofHypertrophy Жыл бұрын
I will have a video on this soon :)
@spongebobsunglasses8643 Жыл бұрын
Great video as always
@HouseofHypertrophy Жыл бұрын
Thank you my friend!
@therightman2031 Жыл бұрын
I love funcjonal antomy analysis on the level like probably enywhere else ❤ Please more - other movements and muscles 😊
@SebastianLarsen4 ай бұрын
Look up John Meadows rear delt hang and swings. Your rear delta will blow up. Also do these along your body, like a dumbbell row but swinging. You are welcome.
@pc8679 Жыл бұрын
This channel is a gem
@HouseofHypertrophy Жыл бұрын
Thank you my friend! :)
@soakedbearrd Жыл бұрын
I bought an old school chest expander and it destroys my rear delts. The middle delts is my issue atm
@user-cr4mx6yw4o Жыл бұрын
one of the best lifting/fitness youtubers ever!
@HouseofHypertrophy Жыл бұрын
Thank you so much, that's very kind of you!
@jesseshaw4495Ай бұрын
Absolutely excellent content. Thank you!
@user-ob7zn3yh5e4 ай бұрын
This channel should have at least 1m subs
@wolfalshehri620011 ай бұрын
Absolute gold mate, cheers
@TudorGorceag Жыл бұрын
28 studies, science based 🤓🤓
@Muphenz Жыл бұрын
Great work as always!
@HouseofHypertrophy Жыл бұрын
Thank you my friend, your long time support means a ton :)
@rebawek8466 Жыл бұрын
Love the content- love the graphics! 👍👍
@HouseofHypertrophy Жыл бұрын
Thank you my friend!
@LazerTheKiller Жыл бұрын
Thank you so much! I remember requesting a video on the rear delts a couple weeks back and you delivered
@HouseofHypertrophy Жыл бұрын
Thank you for checking it out dude :)
@RedfishCarolinaАй бұрын
Look the the video of Jay Cutler doing overhead reverse fly on the cable crossover. I don't know what they are really called but they are my #1 rear delt exercise, they are absolutely fantastic. So I call them Cutler flyes.
@ozzy6162 Жыл бұрын
A really thorough examination of the research as usual - thanks for your hard work. Personally I don't feel anything in my rear delts when doing machine reverse flyes. I have to keep my upper arm(s) at around 45 degrees to my body during horizontal rows & during my version of one-arm cable reverse flyes in order to feel my rear delt(s) working.
@Leonidas-eu9bb Жыл бұрын
just from my experience olympic lifts (clean & snatch) are very effective. so are handstand push ups with the back facing the wall.
@oiniciodofim Жыл бұрын
I like to work the RD with face pulls, inclined dumbbells raise and doing external rotation with cables, elbows locked at 90⁰, crossing hands in front of the belly. The later is my favorite. I was waiting to see this one here as I think it really engages the RD.
@brianbachmeier34 Жыл бұрын
Excellent
@algrundau9441 Жыл бұрын
8 Time Mr.Olympia Lee Haney had some unique approaches to rear delt training. What he called a ---Dumbell "behind the back shrugs,/ upright rows. combination move" (Charles Glass move)......AND slightly wider than shoulder width grip, (light weight) Bent Over Rows to the Clavicle /Neck area....with a slight pause and flex at the top of both exercise. .....try BOTH of these and then finish off with your usual lateral's.. All I know is Lee Haney and Charles were right. This will absolutely FRY your rear delts. Give it a try. All for free. Good luck and use light weights if you have never tried these exercises before.
@aajohnsoutube Жыл бұрын
Ok. Show me 28 studie… oh a data set is a study. I’ll save everyone the trouble. “Rear delt work”. Rear laterals, real delt machines, rows with elbows up. Boom
@gregd4391Ай бұрын
Another great video.
@Akatsuu11 ай бұрын
I had trouble feeling the rear delts forever until I started doing the machine reverse fly holding the maximum contraction for 1 second with a very slow eccentric phase. That burns the hell outta my rear delts and would highly recommend.
@trippo7483 Жыл бұрын
why is there yet to be made a lying down leg extension machine? it would surely strech the quads better than a seated one.
@kachucho872 Жыл бұрын
If you are natty you need to isolate every muscle in order to optimize it's growth, specially small and forgotten muscles like calves, neck, rear delts, upper chest, brachialis, hamstrings, middle glutes, etc.
@Blaize__ Жыл бұрын
Will we ever be getting a chest hypertrophy video? I love your content regardless of what you post but I feel like a chest video would do well in the algorithm and in the minds of gym bros everywhere
@HouseofHypertrophy Жыл бұрын
Yep! I do plan to do this hopefully within the next few months :)
@seban-jackedweeb5513 Жыл бұрын
FOR THEE ALGORITHM!!!
@HouseofHypertrophy Жыл бұрын
Thank you dude, as always 💪
@coryaw95 Жыл бұрын
More of this! Make this a series for other muscles, pleaseeeee
@HouseofHypertrophy Жыл бұрын
I do plan to cover all the muscle groups :)
@BareStrength Жыл бұрын
Yo Dhimant, I just wanted to ask you how good the link between greater leverage and hypertrophy actually is. My guess would be it isn't that good, since the line of reasoning is based on activation and we know that activation (at least measured via EMG) doesn't correspond nicely with hypertrophy...
@HouseofHypertrophy Жыл бұрын
I would say activation is not neccessarily a bad indicator of muscle growth, there are cases where I think it more would more strongly predict hypertrophy, and other times less so. For example, activation purely refers to myosin and actin cross bridging and not neccessarily passive tension which can also contribute to hypertrophy. Therefore, if we purely look at research looking to activation, and ignore stretch, we may underpredict the hypertrophic potential of an exercise. With regards to sEMG, the problem is this doesn't always accurately measure activation (due to some of the limitations mentioned in the video, such as cross inteference and not always following the precise muscle tissue), so in this regard the leverage research may actually be kinda better (but there are still limitations). Either way, my aim with these videos is just to make do with the current evidence, and I honestly think the conclusions made here are solid. If any new data comes out that changes my interpretation, I'll have an update :)
@BareStrength Жыл бұрын
@@HouseofHypertrophy I agree with most of what you said. I get your point about leverage having the potential to be better at predicting hypertrophy, but my guess would be it probably doesn't, although I must mention I am not familiar with the research on this... Ultimately, I think the recommendations you make are on point and as you said, we have to make do with the research currently published. I also don't fear you won't change your stance with new research :)
@eladkatabi7802 Жыл бұрын
Invaluable information to create the perfect and round shoulder look and keep them balanced and healthy as well. Keep doing God's work!
@Sulejmani775 Жыл бұрын
best channel ever
@HouseofHypertrophy Жыл бұрын
Thank you my friend :)
@shadow999boy4 Жыл бұрын
So you've done a video on the side and rear delts. Will you do a video on the front delts in the near time?
@HouseofHypertrophy Жыл бұрын
I'm still debating whether I will do it or not, I will have to think about it some more :)
@0ptimal Жыл бұрын
Those Powell raises or whatever are pretty neat, never seen em.
@Imhotep_DrummerJones Жыл бұрын
Oh wow… 3mins in, I’m subscribed… nicely done💯
@HouseofHypertrophy Жыл бұрын
Thank you so much! Welcome to the House of Hypertrophy
@m1stern00by Жыл бұрын
"But we will circle back to this later'' Then sees a circle moving across the screen "Different ways to do these horizontal pulls'' Then sees multiple lines zigzagging horizontally across the screen. Kinda like the dad jokes of editing.
@HouseofHypertrophy Жыл бұрын
😂😂😂
@Leonidas-eu9bb Жыл бұрын
Usain Bolt (i hope you know him) had the biggest shoulders. He doesn't do any lifting exercises except of some cleans with low intensity.
@shawn47240 Жыл бұрын
There are literally videos of him doing cleans with 45s as fast as he can.
@Leonidas-eu9bb Жыл бұрын
@@shawn47240 i think we all know this. I have built some decent rear shoulders and traps with only olympic lifts and some calisthenics (hand stand push ups and pull ups, muscle ups). I would say the absolute best exercises to get totally jacked are the combo clean&jerk/snatch + muscle up + handstand push up/crawling. This exercise combo release the most testosteron! Much more than squats, deadlift or bb.
@user-sk9sp7pe4y Жыл бұрын
He did steroids as well
@HDLifter10 ай бұрын
I only do 1/3 reps ... as do my trainees. It does all I had hoped! As Rob Thoburn said, who I learnt it from; "it makes the muscles pop!" I cracked 18" calves and a 54" chest.
@entitiessoul Жыл бұрын
Nah. Single arm cable pulley row. Your rears will never be the same again.
@ruimarques1979 Жыл бұрын
Fantastic 🇵🇹💪
@HouseofHypertrophy Жыл бұрын
Thank you :)
@okid75523 ай бұрын
prone cobra hold for around 2 min if youre good around 3,5 min activates a lot of the rear delts
@Egoliftdaily Жыл бұрын
Noti gang gang 🔔
@HouseofHypertrophy Жыл бұрын
I appreciate you dude, thank you!
@WanerRodrigues Жыл бұрын
Really good as always. I was wondering if lateral raises with the cable in front or behind the body would be affective to stimulate the Rear Delts on a good level too
@ispgravy4233 Жыл бұрын
I do cable front raises and they work well
@ispgravy4233 Жыл бұрын
I only do the reverse pec deck twice a week and have insane rear delts
@HouseofHypertrophy Жыл бұрын
Awesome to hear that, I wish you continued progress 💪
@ispgravy4233 Жыл бұрын
@@HouseofHypertrophy thanks! Love your videos
@qlm4opc190 Жыл бұрын
Very helpfull💪
@HouseofHypertrophy Жыл бұрын
Thank YOU for checking it out :)
@scottblake899 ай бұрын
Well when you get into a shorter range of motion, your potentially putting twice as much strain on the muscle, even if that hypertrophy is consolidated. If a longer range of motion is proven bigger and better results, I might try to hold that extension as far out i can without fully extending for about 10-20 seconds and then pump out the reps in full motion. This is a nice video, thank you.
@ManlyServant Жыл бұрын
well,after doing a lot of self experiment,i feel face pull is the best for me,it gives most stimulation,stretch,and it gets stronger fast,but i didnt know cable reverse fly and dumbell powell raise exists,i will give it a try bro
@HarringtonKyle Жыл бұрын
Face pulls absolutely destroy my rear delts
@ManlyServant Жыл бұрын
@@HarringtonKyle how
@xchoops Жыл бұрын
How do you keep from falling forward? I'm 75kg and do 35-40kg facepull but I need a strong grip on the floor.
@zubayrkhan7100 Жыл бұрын
@@xchoopsI put a mat down and sit on the floor
@ManlyServant Жыл бұрын
@@xchoops watch jeff nippard video on rear delt bro,he answers that question there,the title is "how to build boulder rear delts....",you can sit down,or even kneeling with one knee and use the leg that you put in front of you to push forward,im 91kg
@videogazer8015 ай бұрын
Time to subscribe
@HouseofHypertrophy5 ай бұрын
Welcome to the House of Hypertrophy!
@Trenscendent Жыл бұрын
Thoroughly enjoying your content. I appreciate the time you have put into each and every one of your videos. Looking forward to the next one! Do you have a patreon? I'd love to help encourage your efforts.
@gabrielhrp200111 ай бұрын
peak content, mate
@HouseofHypertrophy11 ай бұрын
💪
@true.lovetarot3 ай бұрын
Excellent video!! Thank you. I'd like to request a video about effective trainings upper gluteus maximus.
@Ilethsamael Жыл бұрын
I always trained my delt the best with a dumbbell row with the body almost vertical and pulling elbows as high as I could. Important to keep scapula less mobile than usual and, if possible, contract the rear delt at the beginning of the movement.assive difference for me.
@HouseofHypertrophy Жыл бұрын
Very interesting to hear, I wish you continued progress 💪
@Ilethsamael Жыл бұрын
@@HouseofHypertrophy I would love to see if there is any research related to capacity of flexing muscles voluntarily and hypertrophy! Old style bodybuilding had a lot of muscle control and I believe it is the key to defeat hardgainers.
@brokenalgorithm4 ай бұрын
i keep clicking,tho ive never understood 1 thing on this channel
@NoQuarter01 Жыл бұрын
I’ve always preferred rear delt flys. Either with dumb bells or on the chest fly machine.
@JamesDavisakaRemguy Жыл бұрын
The graphics in this video are OUTSTANDING! Not that they're masterful little pieces of fine art worthy of the Grandmasters, but in that they illustrate each point you're making PERFECTLY. I wish the other channels I follow (i.e. tennis instruction) followed your example. (The closest one is Racketflex, in case you're so inclined and share my tennis addiction.) Anyway, your vids are more than just a pretty face, the content, i.e. the most important part, is SUPERB. As is your attention to detail - even your little homunculus (man) is anatomically correct - I mean as far as the muscles go, not the *naughty bits!* Please, keep up the excellent, excellent work. And thank you! - JD, Montréal (P.S. If you ever _do_ consider making your little homunculus anatomically/sexually correct...DON'T!!)
@wulf1540 Жыл бұрын
Very good information. It feels good to know, I'm already doing some of the best recommended exercises for the rear delts, being the inverted row and reverse fly with resistance bands. I do inverted rows with a wide grip religiously. It's just a feel good exercise for me. With that being stated, for me, there is drastic increase in activation of the rear delts when focused on the "negative", or eccentric contraction.
@Doyoubleedyouwill Жыл бұрын
I hate the Rear Deltoids bro so hard to do just one more exercise on Back and Biceps .
@72Dexter72Manley72 Жыл бұрын
You can always add more rear delts in on another day also. Like on a lower body day or Bench day.
@HouseofHypertrophy Жыл бұрын
As noted in the video, you can likely stil see great rear delt gains just from back movements :)
@Ti0Luch0 Жыл бұрын
Recently found this channel, great work, man. Sick of all the tik tok bullshit. Finally some fucking sciense. Thank you.
@HouseofHypertrophy Жыл бұрын
Thank you dude! :)
@liibaanhd805Ай бұрын
Thanks
@mboy1123 Жыл бұрын
I just have one question, DO REVERSE FLIES WORK FOR REAR DELTS.
@shreenybeany1751 Жыл бұрын
Of course. Even a step further is the reverse pec deck. Both essentially isolate your rear delts but whenever working your rear delts you will also hit your traps
@zerrodefex Жыл бұрын
Did you even watch the video?
@xCallxMExJJx2 ай бұрын
3:50 no it makes sense your lower back isn't activated, i only feel it when i arch real hard
@thomasbyrnes3043 Жыл бұрын
safe to assume movements combining abduction and extension (bent over lateral raises, upright rows) are more effective than the vertical pulls included? how about horizontal
@L1qhts Жыл бұрын
Apparently I've accidentally been crushing my rear delt programming
@Edgycoo Жыл бұрын
biggest my rear delts ever got were from heavy heavy one arm dumbell row.
@zerrodefex Жыл бұрын
Krok Rows?
@Edgycoo Жыл бұрын
@@zerrodefex 100%
@m.g.8897 Жыл бұрын
Ty
@HouseofHypertrophy Жыл бұрын
You're welcome! :)
@MattiaMMM Жыл бұрын
Can you do a video about forearm?
@jugg3rnut501 Жыл бұрын
I became a subscriber yesterday, have watch all your videos 😂… you are amazing man!. Is there any document or witch exercises that targets the quads most?
@HouseofHypertrophy Жыл бұрын
Thank you so much! I do plan to have a video on quad hypertrophy soon :)