30 Seconds SummarySide Delt Hypertrophy: Training Techniques for Shoulder Development
- Volume Landmarks (VL) define training volumes per muscle group: MV (Maintenance Volume), MEV (Minimum Effective Volume), MAV (Maximum Adaptive Volume), MRV (Maximum Recoverable Volume).
- Specialization phases prioritize muscle groups, increasing training volumes (MAV*P, MRV*P) for optimized gains and recovery.
- Exercises recommended: Barbell Upright Row, Cable Cross Body Lateral Raise, and various forms of Lateral Raises among others.
- Variation tips: Include 1-2 side delt exercises per session, up to 5 different exercises throughout the week.
- Loading: Train side delts across all rep ranges (heavy, moderate, light) to leverage benefits specific to each range.
- Rest times should allow 'very good' muscle recovery without waiting for 'perfect' recovery, maximizing productivity within gym time constraints.
- Training frequency should balance muscle growth and recovery; ideal frequency ranges from 3-6 sessions per week based on recovery.
- Periodization involves splitting training into phases (accumulation and deload) to manage fatigue and optimize growth.
- Train a range of exercises, sets, and rep ranges throughout the week, adjusting based on personal response to different stimuli.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
