Luyện nói tiếng Anh bằng Shadowing qua video: Top 3 Shoulder Exercises For 3D Delts

In this video, I'm showing you my top three shoulder exercises for round 3D delts.

One exercise each for the front, side, and rear heads.

And for some extra scientific credibility, I'm bringing in exercise scientist Dr. Mike Isretel, who's gonna share his top three as well.

Up first, front delts.

Now, a very common mistake here is actually giving the front

delts too much volume since they already get a lot of stimulation from any chest work in your program.

three times the side delt size as non lifters.

So they often are overemphasized.

Would you agree with that?

Like side and rear are more important from a bodybuilding standpoint?

I take that even more to an extreme perspective.

I agree with that so much.

I go overboard and I say rear delt training is overrated as well.

If you're training your back properly, your rear delts should be very well developed.

You can just pour a lot of volume into the side delts.

And also visually, if you ever see someone who has big shoulders and you look at them, you're like, oh, those delts are really big.

Almost in every case, it's the side delts that are actually very big.

And the rear delts of course construct the rest of it the front delts matter

but it's side belts that really counts

so i think side belt training should be 70 to 90 percent of delt training wow

so while the side delts are clearly the most important the other two heads still complete the 3d look

so let's start with the anterior

or front head my number one exercise here is a machine shoulder press

and that's simply because being seated increases stability

which will ensure virtually all the tension is being directed to the shoulders where you want it

and secondly most people can dropping the weight or breaking technique.

And I like this Panada machine in particular, because it allows for a huge range of motion and a big stretch on the front delts and the bottom.

So one thing I noticed training with Mike on his channel as well,

he really, really emphasizes controlled technique and a deep stretch and also in the stretch position

He tends to do a lot of pausing, which can be very humbling in terms of the amount of weight that you use.

So that's something I actually don't typically do.

I'm a little bit more of like a constant tension guy most of the time.

So that's been really cool.

I feel like I'll continue implementing some of that in my training.

Oh, and another thing I like about this machine is that it's unilateral, meaning each shoulder is forced to work individually, which can be great for fixing any left to right shoulder imbalances.

That feels really good.

Doesn't it?

Yeah.

See?

Yeah.

A panada.

Is that okay to say?

10 reps, and of course any decent shoulder press machine will get the job done.

And if you don't have access to one, you can get a very similar effect with a seated dumbbell shoulder press, which is also unilateral and forces each shoulder to work individually.

Okay, so Dr. Mike's number one pick for the front delts is an easy bar front raise, and he gave two reasons why.

One of the reasons is that it gives a ton of motion to the front delts, a huge range of motion there, and also because it is an isolation exercise.

And it's pretty rare to see for front belts.

Most people choose a compound press, which is cool and all, but if your ticep volume is where it is, if your pecs are sore, if your shoulder joints are upset with you because you've been doing a lot of pressing.

Maybe the overhead press is not in the cards.

If I wanted the maximum effect of something like this, I would actually do it on a free -motion machine, so that I could move my hand behind the plane of my body and get a huge stretch to the front belt.

But a lot of people don't have access to a machine like that, and this is a fine alternative exercise.

It's a similar thing.

So the cues here is that you want to keep your chest up.

cave your chest, you're not stretching your frontels as much what you want to

do is essentially it's like a curl except you never bend your elbows.

So it just comes up all the way.

Nice and high and then you milk the eccentric, and it's going to be hardest here.

all the way down, chest up at the bottom.

Goodbye, front belts.

Do you think it's dangerous to go beyond this point here?

I think there's never been a reason to suspect that if you know anatomy.

Things that are causing joint pain tend to be not so great for the joints.

But if you can do this without any joint pain, I mean listen, if there is something from a cupboard you want that's up there, Or you're like, "Well, I would get it,

but I don't want to be crippled for life." That's not the case.

I think it's totally fine.

And Mike explained that for these, he uses relatively higher reps in the 10 -20 range, with a more explosive positive and a slow and controlled 4 -5 second negative,

especially maintaining control at the midpoint where tension is the highest.

Finish resisting.

Oh, wow.

Very nice.

Doesn't take a lot.

Man, I'll say this: if people are cutting out this part, they're missing out on a lot.

I would say the most effective part of this movement, generally there are some nuances here, is from 45 degrees to 135 degrees, ear to ear.

So I can't lie, this is like the craziest front L pump I think I've had.

Possibly ever.

Okay, so with front delts out of the way, we're hitting the most important head for 3D delts: the side delts.

So I'm gonna let you go first for side delts.

What would be your number one?

There are many number ones.

You're my number one.

What's the number one number one?

Well, an exercise that I think is really top tier is what I call the super -ROM lateral, super -Ranger motion lateral.

Exactly like a lateral race, just keep going.

Okay.

And at any point do I do this or this?

No, just normal?

Okay.

So for me this feels natural to kind of thumbs up it a little bit.

Sure.

Is that okay?

Thumbs up it as little as possible on the way up.

Okay.

But try to keep your pinkies up, but if you run into stuff where it feels weird, you can thumbs up naturally.

Doesn't feel weird.

So you like this better?

Yes.

Okay.

Because then it activates the side delt.

Yeah.

100

Yeah, for sure.

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And let me just explain that very briefly.

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If I thumb up it, you can see that the resistance path is in line with the front delt fibers.

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If I do this, Now the resistance is in line with the side delt fibers.

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If you feel pain doing this, then consider going thumbs up.

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It might be better.

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- Sure.

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- But in my case, this feels great.

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- Great, I love it.

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- So why not?

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Mike recommends doing these for moderate to higher reps in the 10 to 20 range, and once again, really emphasizes good control on the negative on each and every rep.

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Alright, so my number one side delt exercise is a cross body cable Y -raise.

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Most people when they do lateral raises go directly out to the side.

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There's nothing wrong with that.

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The main reason I like these is the stretch you get here.

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If you were going to stretch your side delt, you wouldn't just hold it here.

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You're not getting a ton of stretch here.

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If you pull it across your body, now you have more stretch on the Also, most people think of the shoulders as having three distinct heads, the front, side, and rear,

118

but anatomy research shows there are more like seven deltoid compartments, each having unique muscle fibers that fan out in slightly different directions.

119

So hitting the delts from slightly different angles is more likely to make sure that all the fibers get hit evenly.

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And here's how I do that.

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I'm positioned my torso so that I feel that stretch come in on my side delt, and then I'll sweep the weight out. In back?

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Almost as if drawing and flicking a sword.

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So we feel the nice stretch. And then we're...

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out and back.

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Beautiful control Jeff, that's awesome.

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Oh, okay.

127

Nice.

128

Next, let's take a look at our top two exercises for the posterior head.

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Mike's number one pick here is a Super Rom reverse cable fly.

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I've actually never done them the way he coaches them, so I picked up on some really great cues.

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A couple of really important cues here.

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First, you want to go past your hand connection.

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Yep, just like that.

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People say, "Well, wouldn't that create asymmetries?" Totally.

135

But you just, every other set, What you're gonna do is you're gonna switch your hands which one goes up the bottom.

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And a big thing is you want generally to keep your elbows locked out

137

so that you can make sure it's all real delts.

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You will not be able to use as much load that way, but minimizing the load while maximizing muscle involvement is a really good thing.

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And here's a big one for the back jump.

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Go ahead and pull all the way back.

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Yes!

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And here, we get a peak contraction to the muscle.

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You can feel the burn accumulating while you do it.

144

And then slowly peel that muscle out on the way back.

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So it's a really good thing to really crunch at the top.

146

it won't cost you a ton of reps because it's easy there, but you'll connect to that rear delt.

147

Typically I would stop about here probably.

148

But now I'm going to here?

149

Yeah.

150

And that extra bit Yeah makes it way harder.

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Here's the best part.

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They actually start to accumulate metabolites.

153

They hurt more and more in that position.

154

You take that pain, and you go, okay, I know exactly where my rear adults are, because they hurt there, and I slowly arc out and it's madness

155

and I hate it and then stretches like crazy and then the whole thing starts again.

156

That's right.

157

And my top pick for the rear delts is the reverse pec deck and honestly, Dr. Mike gave me the single best cue I've ever heard for this exercise.

158

Here the cue will massively reduce how much you're lifting, but will hit that target muscle better.

159

For a good real delt training, you want to reach forward really far.

160

Also, you'll notice it pre -stretches the rear delts.

161

You're not pulling.

162

You're arcing out to try to paintbrush as far of a distance as you possibly can.

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Punch forward.

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Yes.

165

And then sweep out.

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Paintbrush out as much as you can.

167

It's like if you imagine that there is like you're standing on top of a pile of money

168

and there's a camera measuring, you get to keep all of the money you do this with your hands.

169

Yes!

170

Let's go.

171

And I'm just gonna show my last two reps here

172

and notice that at no point do I allow myself to pull my arms in.

173

I'm sweeping my arms out and painting as much of the floor as I can on each and every rep.

174

And then as if another, as if you're gonna do another one.

175

One thing since I've been training with Mike a little bit

176

that I've heard you say quite a bit is as if you're gonna do another.

177

I really like that cue because it forces you to be intentional with that last negative.

178

Do it as if you're gonna do another one so you're controlling, controlling, controlling pause, Now you're done.

179

And then let go.

180

And that last negative

181

may be one of the most muscle growth promoting portions of any rep you will ever do in any set.

182

So why skip that?

183

A lot of guys go all the way up and then go, "Ugh !" And it's like, "Oh, you went so so good !" So close. So close. So close.

184

There are tons of off -camera analogies to make,

185

but I know you run a nice wholesome channel and I will just shut up. Who are you?

186

Are you the powered by ice cream fella?

187

That's me, you're an old fan.

188

Again, you don't have to go hard or anything like that, but just just so we have some b -roll.

189

then I have to go home.

190

- 'Cause like you're kind of, You're kind of locked into something.

191

Just do what the machine says.

192

Yeah, yeah, yeah.

193

I used to do a lot of standing barbell overhead pressing.

194

Yeah, I know.

195

And I got to a...

196

I follow you.

197

A lot of straight...

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Oh, thanks.

199

Is that guy actually Thor?

200

We're on a desert island.

201

with all these machines.

202

We had to do a front delt exercise.

203

What one do you pick?

204

Highly equipped desert island.

205

So if you're stopping from here to here, It's like what this whole other part there.

206

It's like eating half a slice of pizza and throwing the other half away.

207

That's a common comment.

208

Won't it hit your junk on the way down?

209

Like, yes, if you're wildly uncoordinated, and you deserve to have a junk destroyer.

210

One more.

211

Yeah, do one from the rear.

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- Oh, on the way down is the big one.

213

OK, I'm going to get the sleeves up.

214

Oh shit.

215

Yeah, mine.

216

Oh shit, you see that?

217

I changed my mind.

218

Slow, right away slow.

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Slow, and then slow.

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Slow, slow.

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flow.

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I want to give a big thank you to Mike.

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His channel is called Renaissance Periodization.

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He does all kinds of videos exactly like this.

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It's just really cool tips and cues and tweaks that I don't think you'll hear on any other channel.

226

Also want to give a quick shout out to the gym, Pure Muscle and Fitness.

227

They let us film here, they even turned the music down for us, so I really appreciate that.

228

Thank you guys so much for watching.

229

Don't forget to leave us a thumbs up if you enjoyed it

230

and I'll see you guys all here in the next video.

231

Thank you.

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Từ vựng và ghi chú luyện nói cho bài học này

Bài luyện nói trình độ B2 này dựa trên video “Top 3 Shoulder Exercises For 3D Delts”. Những từ được nhắc lại nhiều nhất trong bài: delt, rear, shoulder, exercise, stretch. Video này có 231 câu và 2444 từ để luyện shadowing. Phần lời nói dài 11:12. Người nói nói nhanh, khoảng 218 từ mỗi phút, nên sẽ có nhiều chỗ nối âm và nuốt âm. 83% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.

Từ vựng quan trọng trong video

15 từ khó nhất trong video, kèm phiên âm và nghĩa:

Từ	Phiên âm	Nghĩa
thumb danh từ	/ˈθʌm/	ngón tay cái
sweep động từ	/swiːp/	quét dọn, quét
emphasize động từ	/ˈɛm.fə.saɪz/	nhấn mạnh
elbow danh từ	/ˈɛlboʊ̯/	khuỷu tay
anatomy danh từ	/əˈnætəmi/	giải phẫu học
junk danh từ	/d͡ʒʌŋk/	phế liệu
bodybuilding danh từ	/ˈbɑ.diˌbɪl.dɪŋ/	tập thể hình, tập tạ
cupboard danh từ	/ˈkʌb.əd/	tủ đựng chén, tủ búp phê
imbalance danh từ		mất cân bằng
nuance danh từ	/ˈnjuː.ɑːns/	sắc thái
destroyer danh từ	/dəˈstɹɔɪ.ɚ/	tàu khu trục, khu trục hạm
maximize động từ	/ˈmæksəmaɪz/	tối đa hóa
analogy danh từ	/əˈnæləd͡ʒi/	loại suy
peel động từ	/piːl/	gọt
sleeve danh từ	/sliv/	tay áo

Cụm động từ bạn sẽ nghe

Từ	Phiên âm	Nghĩa
go up động từ		lên
shut up	/ʃʌt ʌp/	câm, câm mồm

Những câu đáng luyện lại

Các câu ngắn, trọn ý trong video mà bạn có thể dùng lại khi giao tiếp hằng ngày:

Would you agree with that?
Do you think it's dangerous to go beyond this point here?
What would be your number one?
Are you the powered by ice cream fella?
Won't it hit your junk on the way down?

Ngữ pháp trong video

Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:

Cấu trúc	Trong video
Thì hiện tại hoàn thành tiếp diễn have/has been + -ing — việc bắt đầu từ trước và vẫn đang tiếp tục	you've been doing · I've been training
Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm	are overemphasized · is overrated · being seated
Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật	someone who has · pausing, which can · individually, which can
Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại	I've actually never done · I've ever heard · I've heard

Phát âm cần chú ý

Người nói dùng 71 dạng rút gọn, ví dụ you're, I'm, gonna. Hãy nói theo dạng ngắn đúng như bạn nghe.

Âm “sh” và “zh”: paintbrush /ˈpeɪntˌbɹʌʃ/, contraction /kənˈtɹækʃ(ə)n/, stimulation /stɪm.jʊˈleɪ.ʃən/, intentional /ɪnˈtɛnʃənəl/, isolation /ˌaɪsəˈleɪʃən/
Từ dài — đặt trọng âm cho đúng: accumulate /əˈkjuːmjʊˌleɪt/, unilateral /ˌjuːnɪˈlætərəl/, individually /ˌɪndɪˈvɪd͡ʒ(u)əli/, anatomy /əˈnætəmi/, asymmetry /eɪˈsɪmɪtɹi/

Những âm người Việt thường gặp khó:

Cụm phụ âm cuối — đọc đủ từng âm, đừng nuốt âm cuối: junk /d͡ʒʌŋk/, midpoint /ˈmɪd.pɔɪnt/, nuance /ˈnjuː.ɑːns/, overboard /ˈəʊvə(ɹ)ˌbɔː(ɹ)d/, curl /kɜɹl/
Âm /tʃ/, /dʒ/ và /ʒ/ — tiếng Việt không có, đừng đọc thành “ch” hay “gi”: individually /ˌɪndɪˈvɪd͡ʒ(u)əli/, junk /d͡ʒʌŋk/, crunch /kɹʌnt͡ʃ/, analogy /əˈnæləd͡ʒi/
Âm /æ/ — mở miệng rộng hơn âm “e”: lateral /ˈlætəɹəl/, unilateral /ˌjuːnɪˈlætərəl/, anatomy /əˈnætəmi/, contraction /kənˈtɹækʃ(ə)n/, metabolite /mɪˈtæbəlaɪt/

Cách luyện với video này

Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như thumb, sweep, emphasize.

Phương Pháp Shadowing Là Gì?

Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.

Phương pháp shadowing: đọc hướng dẫn từng bước đầy đủ →

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Từ vựng và ghi chú luyện nói cho bài học này

Từ vựng quan trọng trong video

Cụm động từ bạn sẽ nghe

Những câu đáng luyện lại

Ngữ pháp trong video

Phát âm cần chú ý

Cách luyện với video này

Phương Pháp Shadowing Là Gì?