Key insights

• 💪 Start with rear delt training for 3D shoulder look
• 🏋️ Cable face pulls with palm facing cable and controlled movements
• ⏲️ Use DiCaprio method for reps, stopping at around 25
• 🔥 Cable rear delt fly for rear delt development with focus on tension
• 🔝 Emphasize high reps for side delts and go to failure often
• 🔁 Myo-rep match sets involve three sets with the first set to failure in 10-20 rep range
• 🔄 Varying exercise order for shoulder training can create better stimulus for all three heads of the delts
• 🏋️ Include at least one standing press in your shoulder training routine

Q&A

• What is the recipe for making Thai chili paste and patties?

  The recipe involves making Thai chili paste with ingredients like green onion, shallots, ginger, cilantro, green chilies, lemongrass, lime juice, soy sauce, fish sauce, sweet potato, quinoa, and chicken. The paste adds spiciness and flavor, creating delicious, low-calorie, high-protein, and meal-prep-friendly patties. The video includes details on forming and cooking the patties, nutritional information, taste and texture description, as well as meal prep and freezing tips.

• What are some shoulder training and growth tips?

  Training front delt for elite delts, accumulating fatigue over time for better movement efficiency, wearing oversized t-shirts for instant width, and the importance of continuous learning. Additionally, the video provides a recipe for chicken sweet potato Thai patties.

• What are some tips for maximizing shoulder gains during training?

  Include at least one standing press in your shoulder training routine as it is effective for building big shoulders, upper back, and triceps. Shoulders can handle a ton of volume, use techniques like super sets, drop sets, cheat reps, and partial reps to reach failure. Also, focus on tempo and range of motion over lifting heavy weights for better shoulder development.

• What are myo-rep match sets, and how do they benefit shoulder training?

  Myo-rep match sets involve three sets with the first set to failure in the 10-20 rep range, followed by two sets matching the reps of the first set through the rest-pause technique. Varying exercise order for shoulder training can create better stimulus for all three heads of the delts.

• What techniques can be used for rear delt workouts?

  When training rear delts, focus on contraction, time under tension, and the burn. Use various techniques such as 45° lateral raises and cable lateral raises for rear delt workout. Emphasize high reps for side delts and go to failure often.

• What exercises can help in building rear delts?

  Start with rear delt training for a 3D shoulder look, using exercises like cable face pulls with palm facing the cable and controlled movements. DiCaprio method for reps, stopping at around 25, and cable rear delt fly for rear delt development with a focus on tension and controlling movements.

• How can I achieve boulder shoulders?

  To achieve boulder shoulders, it's crucial to develop the rear delts, which are often neglected. Exercises like cable face pulls and cable rear delt fly can help in building well-developed shoulders. Controlling the movements and focusing on tension are crucial for effective training.

• 00:00 Achieving Boulder shoulders begins with developing the rear delts, which are often neglected. Exercises like cable face pulls and cable rear delt fly can help in building well-developed shoulders. Controlling the movements and focusing on tension are crucial for effective training.
• 02:18 When training rear delts, focus on contraction, time under tension, and the burn. Use various techniques such as 45° lateral raises and cable lateral raises for rear delt workout.
• 05:24 Intense shoulder training technique called myo-rep match sets by Dr. Mike Israetel, involves three sets with the first set to failure in 10-20 rep range, followed by two sets matching the reps of the first set through rest-pause technique. Varying exercise order for shoulder training can lead to better stimulus for all three heads of the delts.
• 07:58 Tips for maximizing shoulder gains during training, including the importance of including a standing press, focusing on volume, utilizing partial reps, and prioritizing tempo and range of motion.
• 10:46 Tips for shoulder training and growth, including front delt isolation, accumulation of fatigue, wearing oversized t-shirts, and the importance of continuous learning. Also, a recipe for chicken sweet potato Thai patties.
• 12:54 A recipe for making Thai chili paste to season patties consisting of green onion, shallots, ginger, cilantro, green chilies, lemongrass, lime juice, soy sauce, fish sauce, sweet potato, quinoa, and chicken. The paste adds spiciness and flavor, creating delicious, low-calorie, high-protein, and meal-prep-friendly patties.