Hypertrophy Guide Hub: renaissanceperiodization.com/... Get stronger and build more muscle with the JuggernautAI App, try it 2 weeks FREE at www.juggernautai.app/
Пікірлер: 541
@Gutom6 жыл бұрын
Dr. Israetel would be a great kindergarten teacher. :D
@shanie11093 жыл бұрын
You’re child comes back from class giving you workout advice and a Meal plan 😂😂
@Anewevisual3 жыл бұрын
Or high school teacher
@arieszodiac35533 жыл бұрын
"I'm not gonna kindergarten teacher you and say you're special in your own way, nah you prolly look like shit you feel me? Like me." You're welcome source: Fixing Muscle Imbalances on Renaissance Periodization closer to the end of the video
@user-nc5su2wl5x3 жыл бұрын
Gentile gaint
@MrBraffZachlin2 жыл бұрын
no he is just a great teacher, for many reasons, but largely due to his efficiency in assembling and delivering large amounts of data concisely. < that is the metric of a great teacher and it applies to kindergarten thru university. i am 46yo and am going thru this playlist one muscle group at a time actually taking notes as if i was still in school, that is how valuable and foundational this info is. these short videos efficiently relay decades of first hand knowledge and doctoral level research. after watching a cpl of these once i went back and started over with pen and paper because i thought to myself, 'this man has assembled an incredibly dynamic outline for me so i should write it down and take some foot notes and program around it'. there really is no more thorough basic-advanced guide out there, AND IT IS FREE!!!! PLUS he has it all updated and written out on his hub!!! anyways, the dude is a physical and mental beast
@rattletop6 жыл бұрын
Delt hair hypertrophy guide please
@nickwilliams45536 жыл бұрын
Son It's called being a man.
@TRTandHormoneOptimization5 жыл бұрын
LoL
@micro_aggressor5 жыл бұрын
@@nickwilliams4553 its called the side effect of steroids.
@nickwilliams45535 жыл бұрын
@@micro_aggressor let me get this right. You say all men are on steroids? OK then, all I needed to know about you.
@micro_aggressor5 жыл бұрын
@@nickwilliams4553 you cant even read. 😂
@CredibleHulk106 жыл бұрын
"Give her what's coming" 😂😂 By far, this guy is my favorite fitness personality on the Tube; legitimately strong, scientifically based, and just genuinely human and funny. GREAT series btw, Dr. Israetel. Your willingness to impart your wisdom is greatly appreciated.
@Rager-xo9hy Жыл бұрын
scientifically BASED
@JanQuamme3 ай бұрын
And scetchy metaphors 😅
@Jmack78616 жыл бұрын
Give that old lady's what's comin 😂😂😂😂
@dnalor87536 жыл бұрын
bruhh I died
@TheYondaime0086 жыл бұрын
Give that lady a one way ticket to pain land
@brentgravois79556 жыл бұрын
too funny
@matttaylor14496 жыл бұрын
cumming
@jeffdubois87305 жыл бұрын
Scrolled down here just to make sure someone acknowledged that 😂
@Leo-yn5fx6 жыл бұрын
This guy’s hypertrophy guide has been a godsend and really gave me direction on how to program my workouts. Such a effortless way to program using this. Yes the gains and results speak volumes on behalf of this.
@AlexanderDemergis5 жыл бұрын
I have his 5 day program but there's barely any arm work in mine, I have to edit it
@lukashillstrom11475 жыл бұрын
First week Upper, lower, upper, lower, upper Second week Lower, upper, lower, upper, lower and so forth
@Estebanmdp1005 жыл бұрын
@@lukashillstrom1147 first day : rear delt Second day : calves and forearms Third day : reverse pec deck (side and rear delt day) Fourth day : cardio day (so I can eat some more sushi) Fifth day : long head of the tricep day Sixth day : grip training and accesory work Seventh day : rest Repeat indefinitely while stuffing yourself full of sushi
@cameron.on.canvas4 жыл бұрын
@@Estebanmdp100 Everybody into bodybuilding is big on sushi! Why is that? I know its amazing but is there another reason? Its literally every bodybuilder I know.
@Estebanmdp1004 жыл бұрын
@@cameron.on.canvas it's just delicious, it's hard af to over eat sushi so if you're cutting it's great
@MetaMarauder7 ай бұрын
🎯 Key Takeaways for quick navigation: 01:17 📊 *Maintenance volume for rear delts is close to zero sets per week, as they are effectively targeted during pulling movements like pull-ups and rows.* 01:31 📉 *Maintenance volume for side delts is around six sets per week, and they benefit from compound or isolation exercises that focus on bringing the arm up.* 02:25 🏋️♂️ *Maximum recoverable volume (MRV) for side delts is approximately 26 sets per week, emphasizing their resistance to fatigue and ability to handle higher volumes.* 03:36 ⚠️ *Intensity for side and rear delts should be at least 8 reps per set, avoiding weights that are too heavy to maintain proper form and preventing endangering the shoulder joint.* 04:20 🔄 *Higher rep ranges (8 to 20 reps per set) work well for delt training, with side delts often benefiting from the relatively slower twitch muscle nature.* 06:40 🏋️♂️ *Mind-muscle connection is crucial for rear and side delt hypertrophy, emphasizing good technique, avoiding swinging, and ensuring a full range of motion.* 08:45 🔄 *Rear and side delts recover quickly, allowing for a higher training frequency, with the possibility of training them at least twice a week and even up to four times a week.* 09:41 🔄 *Periodization, ranging from 8 to 12 reps, followed by 10 to 16 reps, and metabolite techniques, helps structure training for rear and side delts, ensuring adequate recovery and adaptation.* 11:35 🔄 *Supersets, particularly combining isolation and compound movements, are effective for shoulder training, promoting metabolite accumulation and enhancing muscle growth.* 12:46 🔄 *A triple superset involving bent lateral raises, regular lateral raises, and dumbbell upright rows is suggested for a comprehensive delt workout, with periodic variations to avoid adaptation.* Made with HARPA AI
@nicknormando42202 жыл бұрын
This guy grew on me, it's funny how I've moved away from the finger pointing bullshit and drama content creators to guys like Dr. Mike, vigorous Steve, and more educational content creators. These guys are all great ambassadors for the sport and keep it real. Great series Mike!
@adrianmach3608 Жыл бұрын
I suppose it depends why you go to the gym. Do you go there to socialize and look for friends? Sure, then watch some gym drama stories, it may go along. Do you go to the gy, for what the gym is good for? Then this is the man for you!
@gman53753 жыл бұрын
11:15 Give her what’s coming 😂 man that was hilarious
@StudentOfGonstead5 жыл бұрын
Found your channel by watching your interview with Jeff Nippard. All I can say is wow. Great stuff. Evidence based knowledge. You are a credit to the youtube fitness community. I'm subscribed and super excited to watch your achive of videos. Thanks!
@hunnithearts82562 жыл бұрын
Where is his content?
@woonty12 жыл бұрын
On Renaissance periodization bro
@ButtmanAtHeart2 жыл бұрын
found him watching coach greg myself lol
@fraliv55265 жыл бұрын
this is quite possibly the best advice Ive had for shoulder training.
@Keat2 ай бұрын
finding old mike videos is a beauty discovery
@AJay-sx8uh5 жыл бұрын
You’re knowledge is brilliant and you put it across very simply! Subbed!!
@philclarke36606 жыл бұрын
I've been waiting for this side and rear delts episode for months. So good to have it all in detail. Thanks Chad and Mike
@Eudaimonia886 жыл бұрын
AWESOME ADVICE. Mike never disappoints.
@talhaoktem6 жыл бұрын
Well it was the most anticipated video dunno why you waited this much, thanks :)
@daveoalumbo60166 жыл бұрын
talha I have been sucking it all my life , I don't mind , I just don't like people who think are entitled , if this is a misunderstanding I am sorry, if you are really a little ungrateful bitch then fuck you
@Pewpshmear6 жыл бұрын
Great video. Quick comment about 8:04 and the "half-rep" lateral raise. Your supraspinatus (a rotator cuff muscle) is responsible for initiating the lateral raise (i.e. shoulder abduction) up to 15 degrees, whereas your delts take it to 90 degrees. Past 90 degrees, your traps and your serratus anterior take over since this movement requires scapular rotation. TL;DR Mike is right but I wanted to explain why he was right. That movement won't do much for your delts.
@supersaiyanzero3869 ай бұрын
Your chill explanations mixed with your size is great. This is very helpful. I have low back issues so i need to wear a belt for and standing or sitting dumbbell exercises despite my super strong core. Lookin forward to your deadlift vids when that comes around as my back heals.
@alexkonar95254 жыл бұрын
U are the best bodybuilding youtuber thanks for all the ifo. Im a big supporter 🙏
@Jstars2005 жыл бұрын
Best video on side delts I have come across!
@manuelmoreira85756 жыл бұрын
THANK YOU SO MUCH Juggernaut Training Systems!!!
@genofre2 жыл бұрын
Man!!! Fantastic vídeo!!! A real masterclass on shoulders trainning
@Boltdriver705 жыл бұрын
Earned a sub here. Great explanation of everything you covered. Thank you..
@tmBabylove4 жыл бұрын
Wow, very thorough and knowledgable, I got a lot of value from this
@celestialyidum6 жыл бұрын
Absolutely killin' it, guys. Keep doin' the lords work
@invisipunk6 жыл бұрын
That intro gets me PUMPED!
@JingShenKuoshu4 жыл бұрын
Thank you for being one of the most educational strength trainers on the internet. Between yourself and AthleneX a trainer, whether they are seasoned or new can improve their skills. Thanks. Respectively. Grand Master Greg Fraser. We need more of you in self defense training.
@justinbowen33872 жыл бұрын
This dude is even more jacked now. I love Dr. mike. His training principles have added serious size to my physique.
@tiagocampos98244 жыл бұрын
You just rocked my shoukder training! wow!!
@manu853452 жыл бұрын
2022 still revisiting, still learning. Blessings
@tomhines34046 жыл бұрын
So so helpful! Thanks Doc Isratel!
@TeslaRifle6 жыл бұрын
11:28 LMAO
@06livefast6 жыл бұрын
DEEP INSIDE
@matheus.bueno476 жыл бұрын
NO MERCY
@TeslaRifle6 жыл бұрын
FrostKaiser sweep the leg
@r__murph4 жыл бұрын
Exactly what I needed today!
@michaelhughes89364 жыл бұрын
A great presentation. Hilariously funny too. Thanks for the pragmatic approach and the smiles. Look out for the old ladies! Change = delta. Thanks:)
@wopdiwop001204 жыл бұрын
I like the way you explain this stuff 💯💪🏾🙏🏾
@darkknight175 жыл бұрын
I really like this guy. Great content. Thank you.
@brentonfantozzi41293 жыл бұрын
Dude legit looks like the love child of juggernaut and wolverine... Still my favorite fitness Channel lol thanks Dr Mike you are a champion
@mustafasamater46864 жыл бұрын
Great video absolute genuine guy
@noonevincecarterfan6 жыл бұрын
Super video wih lots ofvital points and information. Those two delt areas are often troublesome for many to get progress with. Should not be neclected but more so trained often and with pretty large volumes, larger than most use. I can do 35+ sets of side lateral raises per week and still recover since I've done them for years, but the intensity techniques do help a lot.
@joaocrufer6 жыл бұрын
Thank you for advice! Very good information
@wildwildwest12866 жыл бұрын
One of the best delt trainig vids I've seen yet.Had no idea the side delts could recover so well.Great info.
@babogoon5 жыл бұрын
thanks!!! a lot of help i got, good information, envy about your pec
@CkPari_6 жыл бұрын
brilliant video thanks doc
@sheldonhendrix19835 жыл бұрын
"You don't wan't to be fightin' that old lady with the two and a half, and maybe you know.. Then hey. Give her what's comin'." Best line in this video.
@AmzGrewal4 жыл бұрын
wow , really good video. really informative and he gives real advice that makes sense !good shit
@Jay193846 жыл бұрын
Yes!!!!!! Finally!!!!! Thank you!!!!!!
@jlhopwo Жыл бұрын
Subbed! Glad I checked this out!
@217PARADISE5 жыл бұрын
i love your voice and the way you talk, SUBBBBBBBBED
@deetyler81346 жыл бұрын
Great vid
@untipcubreton5 жыл бұрын
Amazing content thank you so much.
@isagenesi13266 жыл бұрын
Awesome video!!!
@markeadie10816 жыл бұрын
Haha! “Fight the old lady for 2.5’s 👊🏼 give her what’s coming.” Great information. Keep up the great videos!
@Oho1596 жыл бұрын
this is GOLD content :)
@shanewiani25505 жыл бұрын
great guide
@maxperformance1235 жыл бұрын
10:41 that is some admirable gym etiquette Dr. Mike
@MeleDrummer6 жыл бұрын
Amazing, Dr Mike Rules!!
@recuerdodelfuturo6 жыл бұрын
Great video. Thanks.
@jdanielortega6 жыл бұрын
Thanks for the advice Mike. Mrs Johnson stood no chance for that 5 lb dumbbell.
@joeschmoe16452 жыл бұрын
You got a subscriber here, very impressed!
@JuggernautTrainingSystems2 жыл бұрын
Welcome aboard!
@kona328WH6 жыл бұрын
Sick information!
@knives27186 жыл бұрын
I'm on Candito's 6 Week Program and now I'm gonna try to use Upright Rows as an Optional Exercise for Bench days instead of Dumbbell Lateral Raises.
@fillab72065 жыл бұрын
Great explanation. Thanks
@TheYondaime0086 жыл бұрын
"Shoulder should really be written off Bodybuilding" - Bless ya Mike!
@Rvns5565 жыл бұрын
Give her what’s coming 😂😂 You are the man Dr
@momomomomomomo9096 жыл бұрын
Great informative info for my lacking shoulders that i havent been doing lol
@vndrevlves6 жыл бұрын
This was the video I was most waiting for... And all I could think through it was how ridiculous your chest is looking in that clip
@kevjackson35015 жыл бұрын
Thank you!
@someguy22496 жыл бұрын
Calves and abs please!!! :) I love these videos; keep up the good work.
@mathlp90565 жыл бұрын
Great vid!!
@mmcnamara35able2 жыл бұрын
"Give her what's coming". 😂😂😂😂😂. Dr.Mike is king 💯
@brca898513 жыл бұрын
I wish I cared about side and rear delts when I first began training.Great video!
@borisleoro89432 жыл бұрын
I really enjoy training them
@MatiDota5 жыл бұрын
Amazing video... I just discovery that low weight with more volume works very good for delts... Im focusing on time under tension... Trying to not release the weights tension.
@louvinspierre87162 жыл бұрын
I learned so much in 13 mins
@charlesrichards7309 Жыл бұрын
Give that old lady what's coming!! Bro your funny as shit. Your the shit dude!! Thanks for all the content!! Best person on youtube!!
@jeremywinkler82756 жыл бұрын
I love these videos
@nawaababdul96672 жыл бұрын
Very good advice.
@farhanpiruzdelan57616 жыл бұрын
You motivate me to bulk
@PickleManDylBoy7 ай бұрын
Wow this video is amazing, full of important information
@MatiasStrengthCoach6 жыл бұрын
Very interesting series Mike. Really enjoying the content. Do you base this on any specific scientific research or is a summary of your years of experience in this area?
@robinferdous91646 жыл бұрын
Performance Fitness I've listened to dozens of his podcast, he says he bases the volume landmarks on current literature, his clients and himself. The same applies to the periodisation and frequencies.
@TMFitness6 жыл бұрын
Dr Mike is an evidence based practitioner so, of course, he bases his recommendations on current research. But, the skill is in knowing how to put that evidence together and present it in practical terms like this. Note where he mentions individual differences. That's where Personal experimentation comes into it.
@ymousanon59716 жыл бұрын
Israetel doesn't follow current research. BOTTON 2013 showed that reverse pec deck with neutral hand position activated the rear delt more than any other exercise they tested. SCHOENFELD 2013 showed that the neutral hand position on the reverse pec deck surprisingly activated the rear delt more than the pronated. FRANKE 2015 showed that reverse pec deck with neutral hand position activated the rear delt more than pronated machine rows and pronated lean back lat pulldown.
@Leo-yn5fx6 жыл бұрын
Who cares about the literature. His shit works
@rulesyaface6 жыл бұрын
But to what degree did the reverse pec dec activate the lateral delts, traps, etc? The beauty of the upright row and facepull are that they are open kinetic chain, compound exercises with multiple variants to choose from.
@joemama71635 жыл бұрын
Good stuff ty!
@jabo96526 жыл бұрын
Now we need calves
@nllc97796 жыл бұрын
Jabo Art tell that to Omar.
@manuelmoreira85756 жыл бұрын
Yes!!! CALVES!!!
@hamishmcewan11766 жыл бұрын
Yes agreed.
@Boltdriver705 жыл бұрын
Yes please!
@spacedragon12346 жыл бұрын
Freaking finally! Good shit rp
@reubsbay4 жыл бұрын
You the man dr mike
@josphellihsilak45886 жыл бұрын
"Overkill is underrated" is a great philosophy for delts.
@marlon11713 жыл бұрын
🤣🤣🤣🤣🤣🤣🤣 The fighting the old lady for the 2 lbs Dumbbell analogy was too much lolll
@kylefrost21193 жыл бұрын
Snatch grip (klokov) presses are by far the best lift to build side delts and build the rear delts and traps really well too.
@seekn.destroy40646 жыл бұрын
Site injecting into side delts works very well. I put my TRT injections into my side delts rather than glutes and have seen visible results.
@GeorgeLocke4 жыл бұрын
kettlebell facepull is a fun variation. pull outward on the handle as it comes up.
@henriquenakamura57526 жыл бұрын
YEEESS! THANK YOU!!
@victorgomez63302 жыл бұрын
Amazing information
@hsjasmap3 жыл бұрын
I really like the way he talks
@ollierussell885 жыл бұрын
I have always struggled with shoulders but ive been using this method for 4weeks now and im very happy with the results. Go light and focus on the contraction and volume, volume VOLUME! I do them 4x a week, 6 sets on side and 6 on rear...16reps. Plenty of drop sets. This is my new favourite channel and this guy talks so much sense. I hope you read this, thanks man. 👍
@ollierussell885 жыл бұрын
@@kimjongun2536 thats right...i wasnt sure if he meant the MRV was for each head or combined but 24 a week for each head is working great for me since i realised my shoulders respond like a fast twitch muscle...calves and forearm etc. Dont concern myself with front delts either.
@ollierussell885 жыл бұрын
Much better than low volume with heavy weights. Infact shoulders were always my bodypart that struggled the most. Very strict form with high volume and low weight have turned them around. Personally i now think heavy shoulder presses rely on other muscle groups too much...delts are small muscles and for me isolation aswell as the very high volume is the way forward...possibly not for everyone. My biceps, traps and triceps always overpowered my physique but for the first time my shoulders are starting to get alot fuller. Hopefully soon i will have shoulders i always wanted.
@ollierussell885 жыл бұрын
My results still continue to impress me although i did give myself some kind of over use injury last month. It makes sense to me why this is working...calves for example take alot to be completley fatigued because they are used so much in day to day stuff, walking and even just standing. So in the gym its like they need more volume to respond. Unlike lats or chest which i find for me personally need lower volume but heavy work to respond, lats arent really used in most daily activities. It was a bit of a realisation for me that delts are used so much day to day, everytime your arm moves your shoulder is working in some way, so just like calves they need high volume. I always thought heavy shoulder presses would add mass but it never worked great for me. I dunno i could be talking complete crap, im not a professional trainer or anything but this makes some sense to me. Either way its clearly working for both of us. I hit the gym really hard a few months ago...too much too soon after a long time off, but yeah im still going to use this method now my body has adjusted to training again.
@TheFatSteez5 жыл бұрын
Donald Pump they actually respond to such high volume because they are typically made up of more slower twitch fibers and are hard to expose to damage via mechanical tension. 24 sets a week per head is pretty high volume. Try starting at the lower end of your MAV say 12-16 sets and work up to 24 or even higher before deloading. Will help avoid those over use issues
@diliu76153 жыл бұрын
Great info
@JuggernautTrainingSystems3 жыл бұрын
Thanks for watching
@johnfurr56985 жыл бұрын
Do you wanna be fighting that old lady with the 2.5's? Maybe. Then yo hey give her what's coming! LMAO! Mike your videos are amazing. I sincerely find so much useful information from you. Keep up the good work man!
@budgetking25915 жыл бұрын
i found out doing side raises with your chest on a bench with slight decline, really eliminates the front delt activation.
@alimehrozi28286 жыл бұрын
Damn Mike, you liking that 1G of test a week ;) the hair on your shoulders don't lie heheheh
@06livefast6 жыл бұрын
Thank you MSUCLECHRIST
@MrChiefLocc4 жыл бұрын
the giver wots comin shot killed me
@zclan41304 ай бұрын
One routine that blew up my shoulders was doing 40 pound partials for 30 reps, dropping that and doing 17.5-20 pound lateral raises for another 10-15 and then finishing off with 5 pound lateral raises but only in the shortened position
@Piface20996 жыл бұрын
brush that shoulder hair up with a comb to maximize those rear delts #whateverittakes
@cinemamadness69202 жыл бұрын
When you say up to 26 sets per week, do you mean 13 sets for side and 13 sets for rear? Or do you mean 26 sets for side and 26 sets for rear?
@Eyoballin Жыл бұрын
He means each but some of the movements have crossover like if you did 3 sets of upright rows it would count as 3 sets for both since theyre both pretty active but lateral raises would just be side delts not rear