one more one more one more lift okay come on come on go all the way hold hold hold hold hold hold hold down slow [Music] [Music] yo YouTube what up got a few people to introduce you to me I'm Dr Mike hello hello hey hold on Jared feather ifbb Pro master's degree in exercise and sports science Elite coach of the elite Pros that's all true and the most true part my literal biological son look at him my boy seed and he had a daughter recently oh my God this is Jenna Geary she is not new
to the channel you guys know her tell her what up in the comments she trains at one speed hard I don't know how hard is the speed hard as your body you know what I'm saying girl what else 100 shut up Doctor Mike let's get to the video [Applause] first exercise is the face pull can be done in a variety of ways with a variety of grips we have some interesting dildo handles today they're new here Dragon's Lair and we kind of think like hey why not let's try uh the purpose of the face pull
is to train any part of adults which lines up best with the direction of pull in the case of the face bullet really just depends on where you put the attachment itself and how it slides so if you put it lower and you pull more up it's more side belt if you put it higher and you pull down it's more reared out but if you put it too high you get a lot of back work as well so we like to say right at about face level is a good place to start and work from
there remember to get a big stretch at the bottom and a nice Peak contraction at the top to hold for a second and squeeze and connect with those rear belts if you can and then we go from there sets of oh yeah you know 15 to 25 reps really is the kicker here one of the reasons is because these Reps don't take a long time each it's not a lot of distance to move and it ends up being that we can generate more tension over more time get a bigger burn if we can actually do
a few more reps watch this technique Jen is fucking ace when it comes to this shit I'm sure my head will pop up later and tell you more tips yes this time no bullshit let's go one slow oh shit yeah okay don't swing you're adult two slow dogs yes oh that's amazing go ahead and wrap oh look at that pump in her delts already Jesus fucking crazy it sounds like really stupid holy shit that's obnoxious oh my god oh they're already it's like an instant change a couple more Reps for sure Delta two more no
swinging one last one coming up elbows back yes slow [Music] oh that was sweet that was so good the belt's got their own ZIP code at this point oh oh I want a drink but I can't I wish I had a straw why can't you drink because I can't hold my cup are we getting this Jen is so fucking jacked and lean that you will see the direction of her fiber contraction in this exercise making the coaching easy as shit you'll also see that at the tail end of the range of motion as the pull
on the belts occurs the rear belts are very elongated and they are significantly shortened at the end does this mean it's all rear delt no the side belts also go through the same process so I properly executed exercise in this case for the Rope face pull includes rear delts as well as side belts because side belts are very resistant to hypertrophy your rear delts already get a crap load of work for back training every single back exercise trains your rear delts Bar None and that means the rear delts are already kind of being trained really
well kind of like the front belts are from chest training we'll take as much extra side belt work as we can the key here is quality and watch this one of the cues they're going to use is to tell Jen to have a slow eccentric control it's easy to pull it up to here slowly lowering and feeling those fibers micro tear oh that is as people say the bee's knees which I never actually understood what that means do bees even fucking have neither sure shit don't have kneecaps another little shit's been but they're too creepy
to look at under microscopes oh they got all that hair and they bite fuck that fuck you inside good one more good technique if it stops to stop whatever very good one more set left dinosaur hands shit you got this oh these are so good [Music] excellent oh yeah go good three more and you're done good technique though elbows back one all right hold it back there for a second two last one yes oh God fuck my hands don't fuck my hands fuck something else sorry that was inappropriate fucking all right [Music] I'm just kidding
sort of all right so here's the deal A variation on the theme of side out training with lateral stumble laterals it is totally great to do dumbbell laterals to just below parallel amazing it is totally great to do them to just above parallel amazing it is totally cool to do them and stop at whatever point you want for a Split Second another way to do them is this we realize that between here and here Gravity doesn't affect us much because the joint angle is all wrong gravity only points down from here to here not a
whole lot happens either so we're going to try today is Jenna's going to start at a roughly 45 degree angle go up to above 45 come back down under control up and pause down under control every time it's 45 degrees 45 degrees this means constant tension on the muscle which isn't some magical thing it just means lack of gas would accumulate and interesting things will happen as soon as you're done with a set like that you switch to the dumbbells pointed this way and you pull up with your elbows to do dumbbell upright rows these
will also be with a pause sound good yes don't worry about how high the reps are just every rep quality oh these are so good good up good get your get your thumbs in there get your thumbs under do a couple more [Music] good two more wait oh my God again that's it okay upright rows close high and pause slow one more let's go oh you got a couple yeah you got this dude uh two more right away right away from the bottom right back up convince me with that pause pause oh God why do
I feel like I suck you're great this is before you came here to hurt mission accomplished can you tell the camera why we're doing the five yeah because I suck that's right we're going down to fives because she is doing an intensive technique she's obviously very pumped up already from the exercise before this and this whole like he said earlier it's like constant tension on a muscle true concentration on a muscle you're just constantly sequestering more and more and more metabolites the entire set so no she does not suck she just has very fucking big
dealts which means you actually can sequester even more metabolites so we're going down so she can get more reps kind of meet the needs of the intensity technique that we're doing you don't stop I do stop I should be doing them no you people suck that are doing 25s 50s 60s fucking loud races like this with 80s get out of here with that shit two more two more two more seven density come on hell yeah yes slow you're fucking bounce Jen beautiful and then upright rows pauses there it is yes bring it to your face
[Music] keep going go go go go go go two more two more on your knife don't swing no leaning forward hold down one more right back up go go hell yeah go hold down oh it hurts so bad right now that's what I thought no maybe I'll get some action you're like uh oops my bad actually like if I wanted to respond it became violent and I wanted to restrain you go like this I'd just be like all right stay calm go ahead no no no no try [Laughter] Jan's delts are enormous and with proper
technique and a high level of relative effort how much you give to each set she's using the fives your boy you know tldr I do from the side I do have quite large delts just not from the front and I have overhead pressed 275 for eight standing that is on YouTube and I only need like the 20s or the 25s for this exercise I can even get a ton out of the 15s you're just trying to make me feel better no it's legitimately true I've never tried to make you feel good in my life oh
yeah true good point good point so honestly you need to use Progressive overload more reps more weight over time but that place where you start over place where you start with really good technique could be so low you look around the gym you're like am I the only here person here doing the fives remember at your gym if Jen showed up and fucking got adult pump she would shut everything down all the guys would be looking all the girls would be looking be like holy fuck shit this is an ifb Pro this is good as
it gets she's using the fives don't you fucking worry about what you're using think about your Technique Jared what do you use for this exercise 15 to 20 Jared Felts have their own delts and those dealts they're working on balancing their own think about that shit let's do an upset Wonder Woman effort let's go never heard of her let's go go go go go go go yes beautiful two more put them up there keep them up hold it right back up go hold it down again again I know you do hold it down keep going
keep going come on now go another one high elbows speed hold down slow drop God damn dude I don't train I've been telling you that for years Mike we could use a little bit more front delt work just to cap the whole thing off and when your rear and side delts are really really toasted if you're doing standing barbell overhead process properly they will also begin to be limiting factor especially the side delts so this actually is a very good side belt exercise if your side belts are pretty exhausting you're going to notice that Jenna's
doing the quintessential thing for good overhead press this is not a good overhead press That's just more upper chest and just front Bell a good overhead press pushes over the face and as soon as you pass the face real close to the face you're gonna push the bar backwards and you're going to push your face forward and you're going to reverse that movement on the way back down that backward pushing you'll notice the angle is that it actually hits your side belt it's a really awesome movement I wouldn't do it first in an exercise training
session because you're going to be fresh and with the trillion pounds and your front delts and triceps are good anyway from chest and tricep training but at the end of a session for shoulders if you hit the rears if you hit the sides and Jen's done two exercises already for the sides and one for the rear this begins to be a really good overall shoulder exercise technique is King slow eccentric touch the clavicle every time keep the bar as close to your face every time tight core chest slightly up let's do things good slow yes
slow back one more take your time with this one slowing the way down pause at the bottom oh yeah Mac come on yes yes slow and then wrap push it down as if you're gonna do another hold wrap shit you're like if uh Wonder Woman action figure was built properly for the first time ever it's fucking awesome I'll take that shit I'll take it now I'll take that and put it in my mind there you go I give the good with the bad the bad news is start your fucking set okay good both arms extend
together that's it that's the set yeah your delts are really fucked huh fuck yes they are ah did we get the thumbnail already okay do my legs look good does my waist look small Scott are you doing your job oh they won't okay do your job shrink an inch and a half okay no it hasn't I have a very big dick according to the according to the internet of a huge one we're gonna lose it if you keep talking like that all right folks [Laughter] Jen your training intensity is in another level altogether how do
you do it tell your fans what the secret is to getting a Jenna Geary level of intensity for me I I push as hard as I push because I physically can't quit so like if I have anything in me I'm gonna give everything I got to push the Reps why not just quit it's easy because I want to see what my body's capable of and if I just keep pushing my limits then I'm gonna capitalize on every rep on everything and then I really truly see what I can do I can't do a better outro
than that see you guys next time [Music]
