Hypertrophy Guide | Rear & Side Delts | JTSstrength.com

Summary by Krater

Dr. Mike Israetel presents a detailed hypertrophy guide for side and rear delts, covering volume, intensity, frequency, exercise variations, and special metabolite techniques.

From the video

Answers: How do I train side and rear delts for hypertrophy?

• side delt hypertrophy
• rear delt hypertrophy
• training volume
• training intensity
• training frequency
• exercise variation
• metabolite techniques

Exercises

• dumbbell bench press · dumbbells
• barbell row · barbell
• bent-over barbell row · barbell
• dumbbell row · dumbbells
• barbell face pull · barbell
• dumbbell rear lateral raise · dumbbells
• cable rear lateral raise · cable machine
• upright row · barbell
• side lateral raise · dumbbells
• bent lateral raise · dumbbells

What it concludes

• Maintenance volume for rear delts and side delts is between 0 and 6 sets per week.
• Minimum effective volume is 6 to 8 sets per week.
• Maximum adaptive volume is 16 to 22 sets per week.
• Maximum recoverable volume is around 26 sets per week.
• Intensity for rear and side delts should generally range between 8 and 20 reps per set.
• Rear and side delts recover quickly and can be trained at least twice a week up to 3 to 4 times a week.