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 :)

I can’t believe this is free, love from Germany.

Your animations are getting way better than before, keep up the good work

I respect the amount of work gone into this video man, well done

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.

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!

I appreciate the summary at the end as I don't have the time for watching the whole video.

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!

Bro this is gold content. And your voice is magnificient

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.

That's called Quality content!!!!

really the best channel on yt

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.

Amazing videos as always 💪 looking forward to your next videos 👍

house of hypertrophy: uploads me: has an enjoyable day

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.

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

Wasn't expecting a physics lesson! Thanks for backing up your info with biomechanics research, great video.

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.

Aaaand, there it is. Thanks for the content man.

Thanks for taking us along with you as you study!

damn,doing a lot of analysis like this must require a gigantic memory,your memory is so Good bro

wow, very much in depth and wonderful visuals - thank you!

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

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

ty for your work !

Finally my prayers, or at least KZfaq comments, have been answered!

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...

Facepull(AthleanX type) Wide grip row Wide grip pull up Wide grip pulldown

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

That’s just what the doc ordered. Thanks for the upload mate.

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.

Superb quality by the way. 👏

Niiiiceeee! Next one Obliques

Great video as always

I love funcjonal antomy analysis on the level like probably enywhere else ❤ Please more - other movements and muscles 😊

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.

This channel is a gem

I bought an old school chest expander and it destroys my rear delts. The middle delts is my issue atm

one of the best lifting/fitness youtubers ever!

Absolutely excellent content. Thank you!

This channel should have at least 1m subs

Absolute gold mate, cheers

28 studies, science based 🤓🤓

Great work as always!

Love the content- love the graphics! 👍👍

Thank you so much! I remember requesting a video on the rear delts a couple weeks back and you delivered

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.

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.

just from my experience olympic lifts (clean & snatch) are very effective. so are handstand push ups with the back facing the wall.

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.

Excellent

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.

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

Another great video.

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.

why is there yet to be made a lying down leg extension machine? it would surely strech the quads better than a seated one.

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.

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

FOR THEE ALGORITHM!!!

More of this! Make this a series for other muscles, pleaseeeee

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...

Invaluable information to create the perfect and round shoulder look and keep them balanced and healthy as well. Keep doing God's work!

best channel ever

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?

Those Powell raises or whatever are pretty neat, never seen em.

Oh wow… 3mins in, I’m subscribed… nicely done💯

"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.

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.

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.

Nah. Single arm cable pulley row. Your rears will never be the same again.

Fantastic 🇵🇹💪

prone cobra hold for around 2 min if youre good around 3,5 min activates a lot of the rear delts

Noti gang gang 🔔

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

I only do the reverse pec deck twice a week and have insane rear delts

Very helpfull💪

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.

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

Time to subscribe

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.

peak content, mate

Excellent video!! Thank you. I'd like to request a video about effective trainings upper gluteus maximus.

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.

i keep clicking,tho ive never understood 1 thing on this channel

I’ve always preferred rear delt flys. Either with dumb bells or on the chest fly machine.

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!!)

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.

I hate the Rear Deltoids bro so hard to do just one more exercise on Back and Biceps .

Recently found this channel, great work, man. Sick of all the tik tok bullshit. Finally some fucking sciense. Thank you.

Thanks

I just have one question, DO REVERSE FLIES WORK FOR REAR DELTS.

3:50 no it makes sense your lower back isn't activated, i only feel it when i arch real hard

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

Apparently I've accidentally been crushing my rear delt programming

biggest my rear delts ever got were from heavy heavy one arm dumbell row.

Ty

Can you do a video about forearm?

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?

Please do a "how to Build Your BACK!"