跟讀練習: Top 3 Shoulder Exercises For 3D Delts - 通過影片學習英語口語

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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.

101

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.

107

- 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,

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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...

124

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.

131

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.

134

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

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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.

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

145

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

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

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Typically I would stop about here probably.

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But now I'm going to here?

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Yeah.

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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.

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They hurt more and more in that position.

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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.

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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.

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

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

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

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You're not pulling.

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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.

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And then sweep out.

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Paintbrush out as much as you can.

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

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

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Yes!

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Let's go.

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

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

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

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

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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.

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

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

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And then let go.

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And that last negative

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

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So why skip that?

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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.

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There are tons of off -camera analogies to make,

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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.

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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.

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

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Just do what the machine says.

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Yeah, yeah, yeah.

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

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Yeah, I know.

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And I got to a...

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I follow you.

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A lot of straight...

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Oh, thanks.

199

Is that guy actually Thor?

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We're on a desert island.

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with all these machines.

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We had to do a front delt exercise.

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What one do you pick?

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Highly equipped desert island.

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

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

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That's a common comment.

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

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

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One more.

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Yeah, do one from the rear.

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

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

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Oh shit.

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Yeah, mine.

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Oh shit, you see that?

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I changed my mind.

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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.

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

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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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本課的詞彙與口語要點

這節 B2 級別的口語課以影片“Top 3 Shoulder Exercises For 3D Delts”為素材。影片中反覆出現的詞有：delt, rear, shoulder, exercise, stretch。這段影片共有 231 個句子、2444 個單詞可供跟讀。講話部分時長為 11:12。說話人語速較快，每分鐘約 218 個詞，會出現較多連讀和弱讀。 83% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。

影片中的重點詞彙

影片中最難的 15 個單詞，附發音和釋義：

單詞	發音	釋義
thumb 名詞	/ˈθʌm/	大拇指, 拇指
sweep 動詞	/swiːp/	打掃 /打掃, 掃 /掃
accumulate 動詞	/əˈkjuːmjʊˌleɪt/	積累 /積累
paintbrush 名詞	/ˈpeɪntˌbɹʌʃ/	畫筆 /畫筆, 油漆刷
unilateral 形容詞	/ˌjuːnɪˈlætərəl/	單方面 /單方面, 單邊 /單邊
emphasize 動詞	/ˈɛm.fə.saɪz/	強調 /強調, 著重
elbow 名詞	/ˈɛlboʊ̯/	肘, 肘部
overhead 名詞	/ˈəʊvəˌhɛd/	間接費用 /間接費用
anatomy 名詞	/əˈnætəmi/	解剖學 /解剖學, 解剖
pause 名詞	/pɔːz/	停頓 /停頓, 暫停 /暫停
junk 名詞	/d͡ʒʌŋk/	破爛 /破爛
asymmetry 名詞	/eɪˈsɪmɪtɹi/	不對稱 /不對稱
barbell 名詞	/ˈbɑɹˌbɛl/	槓鈴 /槓鈴
bodybuilding 名詞	/ˈbɑ.diˌbɪl.dɪŋ/	健美運動 /健美運動
contraction 名詞	/kənˈtɹækʃ(ə)n/	收縮 /收縮

影片中出現的短語動詞

單詞	發音	釋義
come up 動詞		上來 /上來
go ahead 動詞	/ˌɡoʊ əˈhɛd/	請便 /請便
go past 動詞		經過 /經過, 路過 /路過
go up 動詞		上昇 /上升, 上去
shut up	/ʃʌt ʌp/	閉嘴 /閉嘴, 住口

值得反覆跟讀的句子

影片中簡短而完整的句子，可以直接用在日常對話裡：

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?

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
現在完成進行時 have/has been + -ing — 以前開始、現在仍在繼續的動作	you've been doing · I've been training
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	are overemphasized · is overrated · being seated
現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事	that's been · there's never been · I've had
定語從句 who / which + 從句 — 補充說明人或事物	someone who has · pausing, which can · press, which is

需要注意的發音

說話人用了 71 次縮略和弱讀形式，例如 you're, I'm, gonna。請按聽到的簡短形式來說。

“sh” 和 “zh” 音: paintbrush /ˈpeɪntˌbɹʌʃ/, contraction /kənˈtɹækʃ(ə)n/, stimulation /stɪm.jʊˈleɪ.ʃən/, intentional /ɪnˈtɛnʃənəl/, isolation /ˌaɪsəˈleɪʃən/
長單詞——注意重音位置: accumulate /əˈkjuːmjʊˌleɪt/, unilateral /ˌjuːnɪˈlætərəl/, individually /ˌɪndɪˈvɪd͡ʒ(u)əli/, anatomy /əˈnætəmi/, asymmetry /eɪˈsɪmɪtɹi/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: individually /ˌɪndɪˈvɪd͡ʒ(u)əli/, overhead /ˈəʊvəˌhɛd/, overboard /ˈəʊvə(ɹ)ˌbɔː(ɹ)d/, massively /ˈmæs.ɪv.li/, overrated /ˌəʊvəˈɹeɪtɪd/
詞尾子音 — 要讀清楚，後面不要加母音: sweep /swiːp/, accumulate /əˈkjuːmjʊˌleɪt/, paintbrush /ˈpeɪntˌbɹʌʃ/, emphasize /ˈɛm.fə.saɪz/, overhead /ˈəʊvəˌhɛd/
/r/ 和 /l/ 的區別: lateral /ˈlætəɹəl/, unilateral /ˌjuːnɪˈlætərəl/, barbell /ˈbɑɹˌbɛl/, curl /kɜɹl/, credibility /kɹɛd.əˈbɪ.ɫɪ.ti/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
錄下自己的聲音並與原聲對比，特別注意 thumb, sweep, accumulate 這類單詞。

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: Top 3 Shoulder Exercises For 3D Delts - 通過影片學習英語口語

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本課的詞彙與口語要點

影片中的重點詞彙

影片中出現的短語動詞

值得反覆跟讀的句子

影片中的語法

需要注意的發音

如何用這段影片練習

什麼是跟讀法？