Hypertrophy Guide | Front Delts | JTSstrength.com

Summary by Krater

Dr. Mike Israetel presents a hypertrophy guide for the front delts, covering volume landmarks, frequency, intensity, range of motion, metabolite techniques, and periodization.

From the video

Answers: How do I grow my front delts?

• front delt hypertrophy
• volume landmarks for shoulders
• overhead pressing
• range of motion for delts
• metabolite training
• periodization for delts

Exercises

• dumbbell bench press · dumbbells
• barbell bench press · barbell
• squat · barbell

What it concludes

• Maintenance volume (MV) for front delts is approximately zero additional direct sets if you are doing normal chest pressing.
• Minimum effective volume (MEV) for front delts is also zero for most individuals due to heavy involvement from chest and tricep pressing.
• Maximum adaptive volume (MAV) for front delts is 6-8 sets per week including overhead pressing.
• Maximum recoverable volume (MRV) for front delts is about 12 sets per week.
• Training frequency for front delts should be 1-2 times per week.
• Intensity for front delts should be in the 6-10 rep range with deep stretches to protect elbows and shoulders.