---
title: 'These Undertrained Muscles Are Ruining Your Physique'
source: 'https://youtube.com/watch?v=IMNjp8nXAAU'
video_id: 'IMNjp8nXAAU'
date: 2026-06-29
duration_sec: 900
---

# These Undertrained Muscles Are Ruining Your Physique

> Source: [These Undertrained Muscles Are Ruining Your Physique](https://youtube.com/watch?v=IMNjp8nXAAU)

## Summary

This video identifies three commonly undertrained muscles—side delts, biceps, and triceps—that significantly impact physique aesthetics. The host provides humorous yet practical training recommendations to correct these imbalances, emphasizing higher volume, frequency, and exercise variation to maximize growth and visual impact.

### Key Points

- **Side Delts Are Undertrained** [02:17] — Most lifters prioritize front delts via presses, leaving side delts neglected. This creates a narrow appearance. The solution: train side delts first in sessions, use 3-6 sets per exercise, perform two side delt exercises per session, and train delts 2-4 times per week with varied movements.
- **Biceps Are Often Undertrained** [06:48] — Contrary to popular belief, most people do not overtrain biceps. The host recommends two biceps exercises per session (3-6 sets each), including at least one stretch-focused move (e.g., low incline curls), and training biceps 2-3 times per week.
- **Triceps Are Critical for Arm Size** [10:24] — Triceps make up about two-thirds of arm mass. Small triceps make even large biceps look incomplete. The host advises training triceps with three movement types: extension for lateral/medial heads, overhead for long head, and pressing for overall density. Two weekly sessions with 12-24 total sets are recommended.
- **Progressive Overload and Consistency** [13:39] — Increase load by 2.5 pounds or add one rep per set each week. Recovery must be monitored; if still sore, do not add volume. This systematic approach ensures steady growth in side delts and arms.

### Conclusion

Bigger side delts, biceps, and triceps dramatically improve physique aesthetics and perceived attractiveness. Consistent application of higher volume, frequency, and exercise variation will produce visible results.

## Transcript

Big homies, three muscles that you're under training on your body and it's ruined up your look. Let's go find out what they are and fix this problem once and for all.
You're in the gym for at least three reasons. You're trying to impress mostly other guys with how much you can lift. I'm pretty sure Medieval Kingdom is elected their kings based on who could partial leg extension machine the most. Second, you're training because you have childhood demons.
Like me. Remember when you were in that room with pastor of hula ham for an hour after bible study on Thursday? Every Thursday for months and months. Of course you don't because you're
oppressing it. But that much repression drives a lot of anger and that anger is best directed at something productive. The third reason you lift really just a rounding air and the grand scheme here is to improve your physique. To look better in clothes, to look better naked, and even in that
mascot outfit. There's no compliment better than damn fluffy. The bear has huge delts in your quest to look your best. You're doing a ton right. Eating enough, you're eating enough protein,
you're getting enough sleep, you're using the RP hypertrophy app of course. But like so many people you're leaving games on the table because you're probably under training three specific muscles on your
body. These three muscles make radical visual impacts if they get bigger. And because you're not training them right and often and not training them enough, you don't have your best look. Take a look
down at your genital area. That's right, take a long hard look at Mr. Winky. He's dry as hell, isn't he? Because all the girls that will be on him are on guys that do train these three commonly under
trained muscles as well. He's no good to anyone dry fellas. Let's get to learning about what muscles we are under training, why that's bad for the look, and how to fix this problem once and for all.
Forrest needs rain to flower and flourish. Mr. Winky's no different. Let's get you jacked and get him the moisture he needs to grow you guys. First up, side delts.
Rural in that hot girl was yapping to her friends about how much she loves narrow guys. Yeah, me neither. The problem with how most people train side delts is that they do so almost as an
afterthought to actual delt training. Wait, if side delts are an afterthought on too many people's delt training, what's the main focus? Front delts of course, and this is for really two reasons.
First, front delts are the prime movers in dumbbell, barbell, seated, standing, and machine shoulder press. Because shoulder presses are fun and let you lift a ton of weight, you do them. Should I do them? And doing them feels like checking a box for delts and tires you out,
so you might do some side delt work after presses, but it won't be a ton because you can't be arsed as the British say. Second, most people side delt training suffers from re-creativity problem. Front delts have like six exercises, and to more if you count front raises, readily available
top of mind for most lifters. But side delts, like dumbbell laterals, and maybe that's it. So a lot of folks trash their front delts with presses, do maybe a few sets of side laterals,
and then leave the gym with microscopic side delts. Outside of within session problems of side delt training, we have the session number problem. Like with most of the muscles on this list,
many folks train delts, ones, maybe two times a week. Like with every muscle, side delts grow from a robust within session stimulus, and get their best gains if you train them pretty soon after they feel from the last session. And let me tell you, three sets of
laterals once or twice a week is neither a robust per session stimulus, nor is it training the side delts right after they heal. Shit, three sets of side delts let you feel like a few hours later or something. Training delts once or twice a week won't cut it. Instead of doing everything wrong,
and having to cower in the presence of wide gods, you could stop playing and try these simple recommendations to fix them delts up ASAP. When you train your delts, train your side delts first,
that way you have the most energy for them, and you can drive the biggest growth stimulus to them. Just like your gym crush is driving to your big delt Memphis's home. Just like your gym
crush is driving to your big delt Memphis's house right now, big homie. Let me make this perfectly clear. She's not driving to his house for finance tips or cooking lessons. She's driving to his house so that you can worship his massive side delts and then sit on his second, do at least three to six
sets per side delt exercise in each session, and do two side delt exercises in each session in which you train delts. Dumbbell laterals are great so use those, but try them seated,
standing, thumbs down, super-rom, bottom end partials on an incline or leaned over 15 degrees, and boom there's like half a dozen exercises for you right there. And try some upright rows,
face balls from a cable that sits at the height, and dual handle cable y raises as well. You'll need a lot of exercise variation too because third, you're going to want to train your delts like this two to four times a week. No joke, pimps and pimpeds, your delts can recover super fast,
and love volume-like Jared, whether IFBD Pro likes toxic, big booty Latinas. A lot is what I'm trying to say. Start with two sessions a week of three sets of two exercises if you're scared of having
side delts that are too big, and work up in volume and frequency. From there, once you stop shitting your pants at the thought of being a real man, you coward. Implement these three changes, eat well, sleep well, and watch your delts grow. I wouldn't even worry about front or rear delts
because your chest and back training handled these just fine. Remember when you saw that guy who side delts overpowered his front and rear delts? Yeah, neither do I. Once your side delts get bigger,
not only will you look wider in every outfit, no outfit at all, but your waist will also look smaller because to the human eye, and especially the female human eye, the calculations on waist width are made in reference to shoulder width, not by itself. I used to collect female eyes.
Did you guys know that? All right, onto the next muscle you're not training enough. Biceps. At this point, you might be thinking, dude, you're so juiced up that your body does more
fiest taking over your thought processes entirely. Everyone already over-trains their biceps. That's like how all guys trained. Now, let me ask you a question. Is that actually true? Or do you just have small arms and need more copium than the USDA declares as even necessary or safe?
Don't worry about straining the brain to answer. I'll do it for you. You have small arms. Let me rephrase. You have smaller arms than would impede your daily life activities, like driving, brushing your teeth, and having the sex that you're not having. Because your arms
are too small to attract women, my G, and until your arms are literally a rich piana-esque deformity, the bigger they get, the more sex you're going to get with them. That's a direct promise from RP,
by the way. It's just signs. Most people train their biceps a few times a week, and maybe even once directly and once during back training. They do some cable curls, some dumbbell curls, some hammer curls, and call it a day. And look, there's absolutely nothing wrong with training or arms like that.
If you're okay with your daily life, being the functional equivalent of a group of hot girls pointing and laughing at your naked body. By the way, they're laughing at you, not with you, and they're laughing at your small biceps you pussy. No, they're not laughing at your dick. They didn't
even bother looking at it. Not because it's small, you're actually doing it all right in that department. They didn't notice it because your tiny, pathetic biceps stole the show. Are you embarrassed yet? Like side delts, your biceps need to be trained with way more sets per session and way more sessions
than you're probably training with them. And unlike delts, in positions you don't currently train them in because lying down to do curls is gay. You know what else you do lying down? Having sex with women
gummy? Okay, with men too, but you get my drift. If you want to train your biceps right, here's how to do it. First, train them with two exercises each time you train them. Make sure each exercise has three
to six working sets in it. Second, try to get one of the exercises to stretch the crap out of your biceps, low incline, dumbbell curls, lying curls, decline curls, and dual cable cross remotion curls,
which can be done standing, seated, or even on an incline if you're a hard or sadist. The other exercise for that session can be a standard bicep exercise like the dumbbell curl, cable curl, easy bar curl, or even the traditional barbell curl if you're a hairy-chested 1970s man.
In that case, definitely buy extra rubbers because with bigger arms and a hairy chest, you're going to be swimming in it ASAP. Hey Scott, what's a condom?
Third, train your biceps two to three times a week. Four is possible, but those stretch curls will probably mess you up so bad you'll have to choose between training your biceps or raising a fork to your mouth to eat. Start with six sets of biceps twice a week and go from there, increasing sets,
and even frequency if recovery is coming along great. If you're still sore or weak from the last session, though, don't add sets or sessions, just increase every week's load by two and a half pounds, or one rep per set, and you're golden. Speaking of golden, there's a kind of shower that, you know what,
you'd have to join the members area to see videos where I get to finish that joke, but in all seriousness, having bigger arms is always the right answer, especially in solving the problem of showering and water and not in female, I don't even have to say it. And I won't even say it because it's
not true. I've been lying to you guys about how much bigger biceps will get you more late. I know it's crazy. I built all this trust with you using sexual humor and how I'm burning it up. Why? Because I lied
by omission. I omitted the other muscle you need to be training more to actually convert on your bigger biceps, your triceps. Small triceps make even massive biceps look dumb, incomplete, naked, and not in the fun way. In fact, if you have huge biceps but teeny tiny string triceps,
you arguably look worse than if you had small biceps too. Do you guys remember the cartoon character Johnny Bravo? He was jacked, but women despised him. Was it because of his curt and self-infatuated
demeanor? God no, it's because his biceps were too big for his triceps. The triceps are like two thirds of the arm size you can potentially get. And they grow like crazy in response to training. Well, good training anyway. The trouble with triceps is that most people train them like meh. Yeah,
they get hit during chest and shoulder presses. And sure, on arm day, you'll do some pushdowns and dips. But you're missing out big time on being able to have way bigger triceps thus more sex. With women,
triceps are a bit more complex of a muscle than most. So they need a bit of extra attention In my view, the best tricep training needs three types of approaches. Not just pushdowns after bench. Let's take a look. First, you need to train your triceps with traditional extension movements
to hit the lateral head and medial head. Best done with movements like skull crushers, inverted skull crushers, pushdowns, and all that kind of stuff. This will thicken up your triceps from the side and actually make you look even wider than your already god tier side delts do.
Second, the long head of your triceps grows the best at a stretch and it only gets its best stretch when overhead. So exercises like overhead cable, overhead easy and overhead barbell extensions
and overhead dumbbell extensions are great here. The long head sits on the back of your triceps and makes them wide from the side kind of like your back at night. Lastly, this is a bit more of a personal
view is that I think your triceps also need some pressing. Close grip machine, dumbbell and barbell presses work super well to give your triceps that high force stimulus to grow their biggest.
Doing only extensions for triceps is like doing only leg extensions for your quads while skipping squats, hack squats, leg presses, and lunges. It's weird. Throw in some dips, deficit close grip pushups and overhead presses in there and it's a big triceps party. As for structure, I like two
triceps sessions a week, maybe after chest. Here's how to construct your triceps plan. First, pick a triceps isolation exercise with either a lateral or medial head extension or long head
overhead extension. Like skull crushers or overhead cable extensions, for example, do three to six sets of that move. Next, pick a pressing movement for the triceps like dips or close grip deficit
pushups, for example, and crank away at that for three to six sets to near failure. On one day of the week, do your overhead work for triceps first and a close grip press of your choice after. And on the
other day of the week, three to four days later, do the horizontal or down pressing extensions of some kind first, followed by presses of your choice. That's 12 to 24 sets of triceps per week and
should get you plenty jack as you slowly use more weight or do a rep more each week that you're training. Bigger triceps round out your arms, literally like nothing else. Biceps are cool shaped and all, but big triceps are the only things that can truly make your arms look huge. And huge arms
are practically an effordiciac fellas, real tall. Okay, so was that all the tips I could give you for arm and belt training? No, of course not. That would take dozens of YouTube videos to get across.
But can you download the RP hypertrophy app and get to cranking and getting bigger delts, biceps and triceps right now? Yes, absolutely can. Unless you're already inundated with too much female attention. In that case, shoot some of these girls off so the rest of us can eat, damn it.
Guys, all jokes aside, having bigger side delts and arms is never the wrong answer. And if it's the wrong answer, I don't want to be right. See you guys next time. You've got the script, fellas. You know what to do. Bigger side delts, bigger biceps, bigger triceps,
and then hold your hands out like this. Let the female attention watch over. You watch this ready? Should just be a minute. Watch this video while you're waiting. See you next time.