The Smartest 3D SHOULDER WORKOUT (Using Science)
Рет қаралды 21,445
Күн бұрынIn this video, Dr. Milo Wolf breaks down how to effectively train all three heads of the deltoid and develop capped shoulders. He breaks down the anatomy of the shoulders and what some of the best exercises for the delts are. If you want to build muscle, tune in!
References:
1. pubmed.ncbi.nlm.nih.gov/29564...
2. pubmed.ncbi.nlm.nih.gov/34542...
3. www.data-drivenstrength.com/n...
4. pubmed.ncbi.nlm.nih.gov/37796...
5. pubmed.ncbi.nlm.nih.gov/31868...
6. pubmed.ncbi.nlm.nih.gov/25546...
7. pubmed.ncbi.nlm.nih.gov/30153...
8. pubmed.ncbi.nlm.nih.gov/32058...
9. pubmed.ncbi.nlm.nih.gov/27941...
10. pubmed.ncbi.nlm.nih.gov/30160...
11. journals.lww.com/nsca-jscr/Ab...
12. sportrxiv.org/index.php/serve...
13. journal.iusca.org/index.php/J...
14. pubmed.ncbi.nlm.nih.gov/28641...
15. pubmed.ncbi.nlm.nih.gov/35622...
16. pubmed.ncbi.nlm.nih.gov/32077...
17. www.ncbi.nlm.nih.gov/pmc/arti...
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"The Most Effective SHOULDER WORKOUT for MUSCLE GROWTH (Using Science)"
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@InnerStrengthVarun 2 ай бұрын
I like that you have been talking more about the "Fit within your program" more often these days, Adherence is a foundational item that many people are failing at in an effort to look at Optimal in a vacuum as opposed to optimal for them.
@sn0lder 2 ай бұрын
i really like the flat lying dumbbell raise
@danielkanewske8473 2 ай бұрын
I just used your dumbbell shoulder technique. Fantastic! Thx Dr Wolf
@danielkanewske8473 2 ай бұрын
Thx Dr Wolf. I learn new exercises as well as new ways to implement old favorites with every one of these videos. The deep stretch dumbbell pullover and the reverse Nordic curl come to mind. I'm looking forward to implementing these variations on my next shoulder focused push workout in 2 days!
@benjoleo 2 ай бұрын
I'd love to see you react on Menno Henselmans' interview with Brad Schoenfeld. Especially the part where Schoefeld talks about not being fully convinced by lengthened partials yet.
@jason2014 Ай бұрын
Blasphemy.
@Mr_Clumsee 2 ай бұрын
perfect timing!
@WhereArfThou 2 ай бұрын
Doctor , would you say an 8hour arm workout considered anabolic for shoulder?
@mrAngusGus 2 ай бұрын
There's an extremely thin line between the sickest pump of your life and rhabdo
@WolfCoaching 2 ай бұрын
Brb creating a supplement called "Real Food" 📈
@WhereArfThou 2 ай бұрын
@@WolfCoaching Tren is my favourite food
@Dougie.A.M 2 ай бұрын
@@WhereArfThouTrenning hard or hardly trenning? Lol sorry, I'll leave...
@jordanlewis4308 2 ай бұрын
@@WolfCoachingreal f*cking food goddamnit!! Right babe?
@mrAngusGus 2 ай бұрын
I think I disagree for targetting the front delts. A cable front raise puts your elbow even further back than the dumbbell OHP, giving a larger stretch on the delts. Plus if you put the cable at hand height, the resistance curve means that the most difficult part of the lateral raise is in the most stretched position.
@andybloomer 2 ай бұрын
you have a good point
@Jaburu Ай бұрын
personally I have the overhead in A when I don't focus on shoulders, and the cable front in B where I do mainly shoulders and upper pec/back
@jasonrgriffin 2 ай бұрын
I have been doing behind the back cable lateral raises for the last month or so and it has been working really well. I think it’s a great side felt exercise. The rear felt exercise looks good, I’ll have to try that one
@angeleaf1 29 күн бұрын
Awesome. Thank Milo. Commenting for the algorithm.
@jbgearhead 2 ай бұрын
Nice, I was doing side lateral raises on a 30 degree slant but I’ll try it flat now. I had heard from another instructor that the lower portion or stretch portion of the lateral raise works a different area of the shoulder so I was avoiding that.
@EVIDENCEBAKEDONLY 2 ай бұрын
•THE OPTIMAL WORKOUT CHECKLIST: 0:21 •THE EXERCISE CHECKLIST: 4:49 •THE STRETCH CHECKLIST : 5:12 •THE EXERCISE CHECKLIST BONUS EDITION : 5:51 •THE OPTIMAL WORKOUT CHECKLIST : 6:25 •THE WORKOUT : 9:54 •QUICK GO THROUGH OF OPTIMAL WORKOUT CHECKLIST : 14:42 Thank you milo...
@Jaburu Ай бұрын
make a list of the exercises
@adamlimbach6756 2 ай бұрын
Yep, that is an excellent rear delt choice. I also like cable or DB skiers that Sean N and GVS have talked about.
@emmang2010 2 ай бұрын
awesome man
@nygeek6471 2 ай бұрын
So glad I started watching dr wolf. Once dr Mike started telling me to do lateral raises with the dumbells above my head, and telling me to do myoreps, I had to check out from his channel.
@danielgilbert8338 2 ай бұрын
Lou later raises and myo reps are both totally fine techniques to use in your program. If you're just disregarding RP because they mentioned those, you've lost the plot
@nygeek6471 2 ай бұрын
@@danielgilbert8338 oh please… they’re totally useless, fatigue inducing, and lack of any tension when the muscle is under stretch.
@chrisd2430 2 ай бұрын
@@nygeek6471 myoreps are simply an intensity technique you can use. Nothing inherently wrong with it. And for the Lu Raise/Super ROM lateral raise, it’s a good variation if you’re looking to get extra mobility benefit as well as lower trap development. Depending on someone’s goals this can be a great tool.
@nygeek6471 2 ай бұрын
@@danielgilbert8338 it’s not just that. It’s the past year or so that he’s gone off the rails with nonsense. The needing to feel sore to grow muscle myth, the pump somehow being indicative of how well you trained a muscle, the sets and rep recommendations, the complete misinformation on protein requirements of steroid users (I will give Mike credit for bringing a guest that specializes in this on to debunk him), back tracking on full ROM and holding the squeeze at the contraction, doing the same workout motion over and over with different exercises (flat bench into machine press into deficit push-ups.. 14 sets of the same movement in a single session.) Mike needs to go back to the old dr Mike
@omegaman_ 2 ай бұрын
@@nygeek6471Totally agree sport..👍🏼
@veras0900 Ай бұрын
Amazing video! Love the sweater! Can you recommend any rear delt exercise with dumbbells?
@kdub3890 2 ай бұрын
I like a unilateral cable rear delt pull. I set the pulley slightly above shoulder height then pull in a slight diagonal. This seems to line up better with the attachments to the scapula and I certainly "feel" it better.
@mikesmicroshop4385 2 ай бұрын
I use the reverse fly and sit sideways on the seat! I then reach across with my hand opposite the seat back, grab the handle on the machine, and do a stretched reverse fly one side at a time! Since the machine is set up for reverse flys by sitting sideways you get a full cross-body stretch that is under load throughout the range of motion you choose to do! I find this method less cumbersome than grabbing the cable with the opposite hand and pulling it across to grab the other with the other hand then doing the exercise with my hand at different levels which feels extremely awkward and uncomfortable in general for me.
@mattc4266 2 ай бұрын
Great video tsuchikage wolf the fence sitter
@WIDOWMAKER8000 13 күн бұрын
awesome video … one of the most comprehensive I've ever watched and nice sweater btw only one question should rear delt cable exercise performed with arm 45 deg not horizontal? ty bro keep it up
@IsaiahKemp-qx1od 2 ай бұрын
It is an ok sweater! For the Algorithm.
@efootballguy 2 ай бұрын
You and Jeff are my favorite fitness KZfaqrs. This is why I only take advice from u too. Ah also Mike israetel. Btw, when we want to hit triceps with 20 sets, does bench/ dumbell press count as a tricep set? For example I did 4 sets of chrst press and another 4 sets of incline press. Does that mean I already 8 sets of triceps as well and I just need 12 sets of isolations. Say for example 6 sets of tricep pushdown and 6 sets of overhead extension?
@Vovoxa7 Ай бұрын
Doing bench sets doesn't count as tricep sets Triceps are worked during bench yea, but if you wanna build triceps most effectively, you need to do isolation movements for them
@RidleyJones 2 ай бұрын
Would you ever consider doing a piece on the physiology and exercise science of preparing astronauts for space travel, and the forms of exercise they do while away from Earth's gravity to prevent bone loss, muscle atrophy, etc.? And what innovations are happening in this area? Might be really interesting to a broad range of people.
@marksweeney5237 2 ай бұрын
*Thank you Dr Milo*
@eduardobarbosa8291 2 ай бұрын
Dr.Milo, there is difference between doing the side dumbbell lateral raise on a flat bench vs doing on a 45º angle? Like Jeff nippard recommends
@rafaeldietrich8050 2 ай бұрын
Whats the best placement for the cable during cable lateral raise? In front or in the back of the body? Any tips on how to stop the cables from hitting each other when doing both sides at the same time?
@andybloomer 2 ай бұрын
Could the rear delt be worked lying on the bench (similar to the side) with an appropriate arm path if you don't have cables? Thanks
@TehAlex2310 2 ай бұрын
Nice, the behind the back side laterals look nice. My two personal favourite delt exercises are cable-cross side laterals and cable upright rows... both are a stable for me since years. Very time efficient too. How do you like them Mr. Dr. Milo?
@berdysz9390 2 ай бұрын
So if sb wants a screen -seated shoulder press (dumbell/machine) -cable/machine/laying lateral raises -rear delt cable flies
@honeybrew5063 2 ай бұрын
I tried the Rear Delt Crossover a few weeks ago and it really hurt my Shoulder. I had a tearing sensation in the stretched position. I couldn't work out for over a week and my Shoulder had a really bad swelling. I stay with DB Rear Delt Flyes like I did the last years. And by the way, the sweater is nice
@TheHybrid350 2 ай бұрын
Great
@gregorycocco9043 2 ай бұрын
What do you think of the machine reverse fly, where you don’t face the machine, but sit to the side to allow your arm to go across your chest? One arm at a time.
@berdysz9390 2 ай бұрын
Ive got a crappy reverse fly, and its an only option for me, as i have to long arms for this machine
@gerym341 2 ай бұрын
Doctor Wolf, thank you for another great video. If I may ask a question, please let me know how many sets per muscle per workout is too many. E.g. 10 sets of dumbbell bench press is still ok? Or 10 of those plus 5 sets of dumbbell flyes? I know it depends on many factors but I am wondering where, more or less, does junk volume begin. A ball park figure. Thank you in advance. Also, you look jacked in the sweater.
@michaelgrabowski2633 2 ай бұрын
Would you recommend doing all working sets with the same weight per exercise or more like a ramp or pyramid style?
@artvandelay1720 2 ай бұрын
You can do a decent dumbbell rear delt exercise by lying on a bench on your side and lifting the weight up like you're doing a horizontal one arm reverse fly. I assume this exercise has a name but I've never seen it listed anywhere.
@bobnewkirk7003 2 ай бұрын
Powel Raise. its a great lift imo.
@xyu610 2 ай бұрын
Show the set up for bilateral rear Delt cross over
@georgesarreas5509 2 ай бұрын
When will we get a program combining these workouts?
@Truther2001 Ай бұрын
When you watch all the videos and take notes! Could probably sell the program yourself then 🤷🏼♂️
@kalabhairava6670 2 ай бұрын
What are your thoughts on bulking at higher body fat percentages? I struggle with getting even kind of lean and have been thinking of just bulking and cutting in the 20%-25% range for a while. The P ratio seems to not be much of a thing anymore from what i understand.
@j.rob.5943 2 ай бұрын
In that range you probably don’t need a caloric surplus (or only a tiny one) to build muscle. I would “bulk” no more than 5 lbs or so, and no more than about 1lb/month. Cutting 5 lbs should take you 3-4 weeks…rinse/repeat.
@kalabhairava6670 2 ай бұрын
@@j.rob.5943 How long of a 1lb/month bulk would you say I should do before a cut? I've been doing a roughly .7lb/week bulk for about 7 weeks now lol. I should probably pull that back a bit.
@josephmoore977 2 ай бұрын
Dr. Milo "Hungry like the" Wolf....dude is on fire right now with the content.
@jonnyincognito899 2 ай бұрын
Why much higher reps for the rear delts? (20-30)
@bobnewkirk7003 2 ай бұрын
I fell in love with Powel Raises on a flat bench a couple years ago: I get about the same stretch as the Cable RDX but don't have to eat up a cable station, additionally I can cheat them a little bit to really push failure at the end. I like the 7 heads of the deltoid model as It opens up some additional angles to train from. The side delt participates in more than just strict 90 degree Shoulder Abduction so there are a whole host of other movements we can use to hit it. Additionally I see pulling a Cable Side Lateral in front or behind your body as two separate movements based on the portion of the delt in the line of force. Likewise even something like a upright row, when done with a high degree of shoulder abduction, can be incorporated to contribute to Side Delt stimulation.
@marcelzielonka1234 2 ай бұрын
So we already got arms,lower body & shoulders - Pls do the same for the back & chest & its nearly completed :)
@Louis-uq2jc 2 ай бұрын
He's already done one for chest and back if you check out his videos from a month or so ago.
@thomasowens4844 2 ай бұрын
Seated barbell ohp is my favorite fromt delt exercise and it's not even close. I love db ohp but it's just not the same imo
@Shvabicu 2 ай бұрын
DB OHP setup gets so risky once the weights get heavy. Seated BB or Smith are the way
@jackdemoguitar 2 ай бұрын
lol it’s hilarious Milo leaves 10+ citations for his recommended shoulder routines 😂
@Dougie.A.M 2 ай бұрын
Professional habit I reckon.
@MattGubser 2 ай бұрын
I wish everyone did this.
@markyperez7412 2 ай бұрын
I'd like to see a link for that sweater
@RicardoCosta88 2 ай бұрын
In your free programs, you don't target the side delts that often (muscle growth 3d and 4d, at least). What's up with that?
@scottm5121 2 ай бұрын
What research are you currently involved with.
@kinginthenorth1437 Ай бұрын
Is the time inefficiency of barbell exercises really a big detriment to them? Generally I find I need some rest time between muscle groups anyways and it's not a big deal to set a rack height and move some plates on or off the bar instead of staring at my phone, in fact not getting bored and pulling out my phone at all may actually result in less time being wasted.
@sg328 2 ай бұрын
Can you do a video on interference and concurrent training pleaaaaase !
@transfettisolat8953 2 ай бұрын
why not higher reps? to do more volume in the same time? like 12? in the most exercises?
@toyotainthewild5370 2 ай бұрын
I thought this was out already now sans the laying down cluster
@q_branch_ 2 ай бұрын
Curious how the "cheating" study will be structured. Do you control weight - calculate RIR for strict and then "cheat" with that same weight? Do you control RIR - select separate weights that work strict and "cheat" but within a certain RIR? Will you mix the two - start strict and then to "cheat" reps until failure?
@abisheks2418 2 ай бұрын
I would prefer barbell high incline seated press instead of dumbbell press. The latter is a pain to get up especially when the dumbbells are bigger.
@Truther2001 Ай бұрын
A wise man once said: "There are no stupid questions!" So, here goes... Are resistance bands just as effective as the cable machines as a home workout alt? Provided you've got a wide selection of tensility and suitable anchor points ofc. Life just doesn’t permit me travel time to and from the gym so I'm DIYing it at home right now. Many thanks in advance for anyone who replies!
@stevem7413 Ай бұрын
Probably not. The resistance will be lowest when your muscle is stretched (and the band isn't) when using a band, so you're losing effectiveness at the most important portion of the repetition based on all the new research with lengthened partials. That said, if those are your only option, they're better than nothing. Try getting a set of adjustable dumbbells and a folding bench if space is limited. You can do lower body exercises one leg at a time to make it more challenging without the ability to load a barbell.
@georgesxuereb 2 ай бұрын
You should slowly transition to the same but smaller sized XXS sweater as the series progresses haha
@Dougie.A.M 2 ай бұрын
WILL WE BE GETTING THAT JUMPER WITH A WOLF COACHING LOGO ON IT OR NOT?!
@Abe_3000 2 ай бұрын
The sweater is wearing a sweater. Slap a Wolf logo on it and sell it.
@fabiz8602 2 ай бұрын
8 hour side delt workout when?
@user-py2ix8qm2h 2 ай бұрын
Could lie flat on your back for dumbbell rear delt flys like for chest flys to hit the lengthened position
@tareqpol4787 2 ай бұрын
How far would i go then
@42069memes 2 ай бұрын
Your rear delts are actually in a shortened position at the bottom of a chest fly. When your arms stretch in front of you, your rear delts lengthen. If you lie on your side and do one arm at a time then you would have more resistance in the lengthened position, this exercise is called a Powell Raise.
@user-py2ix8qm2h 2 ай бұрын
@@42069memes not if you reach your arm across your body like Milo does on his rear delt crossovers
@user-py2ix8qm2h 2 ай бұрын
@@tareqpol4787 as deep as you can until you feel a stretch.
@user-py2ix8qm2h 2 ай бұрын
@@tareqpol4787 if you mean on the way up, stop when your arm is perpendicular to the floor, as there’s no tension on the rear delts past that point
@johannesspirk2170 2 ай бұрын
Nice Video.😊 If you train your shoulder more often per week (e.g. 4 Times) would you recommend changing the exercise or always doing the same exercise?
@peterbhagwandeen8359 13 күн бұрын
Hey, it's the Sweater!
@kishorevb8331 2 сағат бұрын
For the algorithm!
@Snerdles 2 ай бұрын
I'm going to have to go with the detailed scientific analysis of another great source of information and go with the standing overhead press. "It's good for, like, manhood strength. If you can OHP 2 plates for reps you're a serious MFer and people should't F with you probably." - DR Mike Israetel That's all the science I need.
@BaneTrogdor 2 ай бұрын
5-10 sets per head of the shoulders, 2-4 sets per week :D If we do 5 per head in 4 sessions that's 60 sets for shoulders ? We better move in to the the gym :D
@gokukakarot1855 2 ай бұрын
For the algorithm
@gavinvandraven 2 ай бұрын
Hey Dr. Wolf, what would you recommend for someone doing a Starting Strength style linear progression to add move volume for muscle development? I like to have a A) Bench Press/Deadlift day for 3x5, 1x5 respectively, which I do a series of isolations after. Cable Row, Cable Crossovers, Tricep Pushdown, Preacher Curl, Leg Extensions Workout B Overhead Press Squat Both 3x5 Followed by Pulldowns, cable Laterals, Overhead Tricep Extensions, Cable curls facing away from the stack, and seated leg curls. I’ll switch between these every other workout, 3-4 days per week on an every other day pattern. I swap out the deadlift for RDL every other time. Would you suggest another way to optimize a SS style full body program? Switch to machines for the pressing movements or hack squats? Thanks.
@dannybyrnes1052 2 ай бұрын
1 quick tip, when doing side raises if you force your chin into chest, the raise will work your traps like mad. Great video pal
@jandjpt 2 ай бұрын
By enjoying what you're doing 👍
@JesusGarcia-Digem 2 ай бұрын
No, behind the neck press?!
@tassivemitties 2 ай бұрын
Video starts @10:00
@timk8258 2 ай бұрын
Yeah. All these videos are basically the same for over half the run time.
@thomasryan825 2 ай бұрын
My rear delts get smashed by doing negative pull-ups at the end of a pull workout, starting really high up, chest to bar and elbows back with back arched. More so than when dropsetting rear dumbbell flies or machine rear delt flies
@SB_1357 2 ай бұрын
Milo, is nucleus overload a real thing?
@filipecroaro 2 ай бұрын
What do you say about the LU raise and Incline cable lateral raise?
@sn0lder 2 ай бұрын
Only Shoulders Matter 🍈🍈
@BenG-rd5wg 2 ай бұрын
Why are overhead presses a front delt and not a side delt exercise, even though they require shoulder abduction?
@WolfCoaching 2 ай бұрын
It definitely trains the side delts too!
@BenG-rd5wg 2 ай бұрын
Thank you
@oogabooga72 2 ай бұрын
bring on the 8 hour shoulder day!
@pretty_flaco 2 ай бұрын
upright barbell row get no love?
@victorvictor9662 12 күн бұрын
Bro doesn't know how to stretch the side delts. You have to bring your arm in front of you reaching for your opposite pocket (further if you can) then press your elbow against you plexus using your other hand. A practical application fo this stretch in a resistance exercice would be a powell raise at 45 to 60 incline Remember, side delt is weak at lifting the arm to the side but it's strong in it's true function lifting the arm overhead and slighltly outward Good luck
@ophirmayer1 2 ай бұрын
The guy died, give him a break
@iNVERTASES 2 ай бұрын
when is his break over
@martingamer5591 2 ай бұрын
Rich Piana is an enduring meme, are the references really that disrespectful?
@ophirmayer1 2 ай бұрын
@@martingamer5591 in my opinion
@realBanZaipanda 2 ай бұрын
I feel like labelling this as 'most up to date scientific principles' is weird, since the principles of science don't change meaningfully. I would call it something along the lines of 'up to date scientific evidence'.
@rafael_ellanios2708 2 ай бұрын
Make the videos faster plz
@user-ii7xc1ry3x 2 ай бұрын
Just speed it up my dude 👀
@WolfCoaching 2 ай бұрын
I'M DOING MY BEST MAN
@rafael_ellanios2708 2 ай бұрын
@@WolfCoaching something more brother i dont understand why myo reps sets works the best for me I always push close or to failure
@MrDjhealth 2 ай бұрын
the only way ur gonna get more subscribers is by shooting up on gear, and endorsing miracle grow supplements
@user-ii7xc1ry3x 2 ай бұрын
He's doing fine
@martingamer5591 2 ай бұрын
Not even remotely true. Dr. Wolf has exploded from only a few thousand subs at start of year to where he is now. Plus, Jeff Nippard, Dr. Pak, and Omarisuf all made it big staying natty.
@AnnhilateTheNihilist 2 ай бұрын
I love ur videos mate but you aren’t that jacked my friend. You look like you have only been working out for max 1 year. No offence. Look at other KZfaqrs like Will Tennyson or Dr Mike… huge difference. No offence intended I’m a big fan of your videos.
@djwgmail 2 ай бұрын
if you like doing the rear delt cable bilaterally to save time, why not so the cable lateral raises bilaterally also?
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