What is actually the best way to do these? Sets, reps, load, frequency, high-intensity techniques, form etc
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Lateral raises
What is actually the best way to do these? Sets, reps, load, frequency, high-intensity techniques, form etc
CRIME Shirt $21.68 |
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CRIME Shirt $21.68 |
I do 12x3 and make sure I have full control during the down motion rather than just letting it drop by gravity.
3 sets 12 reps?
It's sets x reps, moron.
Yeah that guy is confused because 12 sets of 3 reps is moronic, but that’s how they wrote it
twelve sets of three? that's an odd strategy, anon
>make sure I have full control during the down motion rather than just letting it drop by gravity.
checked and this but for literally every exercise
eccentriclets wil never make it
this and do them seated. As you get to the top of the motion slightly tilt your hands forward like you're pouring a glass of water.
First, the perfect angle may vary from workout to workout. It pays off to genuinely try which one it is today with very light weight amd then keeping this angle for your sets. Sometimes its strictly on the side, sometimes its a bit to the front, depends heavily on the day for me. Then you gotta realise that those are for high volume pump shit. Genuinely try to feel the delt on every rep and frick that moron up. Its a silly tiny stupid little muscle and you have to punish it. Id say go for like 4*20 or F. What I like to do is surf the rack, so Ill start at 12kg, go to failure, take a few breaths and then go for the 10s. All the way down to the 2kg dbs. Super fun way to pump them up although it may be excessive. I do 2-3 runs of those. Also partials are dope on these, so if you fail just half rep (the bottom part of the exercise) as long as you can still feel that dumb fricking tiny muscle. If you start only feeling your traps, stop. Hope that helps
I agree with this dude except I use cables. Left shoulder raises till failure heavy, switch to right, left till failure medium, you get it. 2 min rest then do that for a few sets. Be pulling the cable slightly in front of you with a bent elbow. If you can’t actually feel your delt working(mind muscle bullshit) you should be able to put your hand on it and feel it working. Adjust angles to keep traps out of it. More relaxed your upper back is the more your shoulders are getting worked. It’s fine to have a little trap activation when failing with heavy and medium weight towards end of sets. Hard to not have them activate at first.
Frick yeah
bend forward slightly or even against a chest support so the dbs can start down in front of you. 15-30RM weights no point going heavier you'll just end up swinging. usual 4-6 sets. no bs intensity techniques imho there are none that surpass just doing more standard reps.
3x8/F Heavy Lateral Raises with worse form
3x12-15 Light Lateral Raises with perfect form
Do it 2x a week.
This is from Joe Defranco. All supersets and in his program has you completing this circuit 2 times.
I always use the machine for lateral raises because when I do them with freeweights my trap imbalances cause major internal rotation with my right arm and my torso visibly turns.
>I always use the machine for lateral raises because when I do them with freeweights my trap imbalances cause major internal rotation with my right arm and my torso visibly turns.
Fry your traps first then. I had the same issue and this
works for me.
Those 3 heavy sets done first fry my traps and then I can really feel Side Delts with lighter weight.
I'll give it a try, thanks bro.
>uses machines to make it worse
the best is on DAP with wrist straps, second best is lat raise machine (standing)
Egyptian cable raise
3x12-15
alternating between cable lateral raises and lateral raises pressed against an incline bench so you cant cheat either. if you are not getting gains from lateral raises its because you are cheating with your poor form. and im not saying you cant build big shoulders with heavy lateral raises and some momentum but the person who is failing to do so is cheating himself by not doing a proper weight/form ratio that activates the muscle. if you know how to do then all good.
>gives you tennis elbow
nice
my shoulder keeps clicking
Facepull literally mogs lateral rises though
They don't work Lateral head you low IQ Black person.
Facepull works primarly rear delt and secondary side delts.
Jesus fricking christ, this fricking board.
yeah yeah, sure. keep doing your face pulls you dumb DYEL homosexuals. i'm sure you'll get big side delts.
https://forums.t-nation.com/t/inside-the-muscles-best-shoulders-and-trap-exercises/284619
yea they do
I do Lu raises.
I do Lu's as well but I think the upper half of the movement is mostly traps, or at least that's what's burning on me when I'm done. If it's supposed to be more delt oriented I might have a skill issue (novice lifter).
nothing wrong with that, Chinese liftin in general focuses more on using your body to generate force as a whole as opposed to individual components, granted this is more oly lifting specific but I think it still holds value to the average gym lifter
I keep a pair of 10 lbs pl8s with handles in my room and do sets to failure whenever I'm bored. Ranges from 25-40 reps typically
extremely high weight with super low rom partials
im talking 50kg side lateral raises with a 3 inch rom for a 2-3 reps
Dont belive me? okay keep doing your 8kg lateral raise spams, maybe one of these days your side delts will finally start growing lol
>50kg side lateral raises
You meant 50 lbs. 50kg is what majority of gym goers row for 3-5 reps.
no. i meant 50kg aka 110 lbs
Are you kyriakos??
He's either trolling or using a cable machine with a million pulleys
I do seated crucifix cable raises with cuffs, feels way better than dumbbells for me. I also do leaning cable lateral raises with cuffs, prefer it over handles.
slight bend of the elbow and bring them to about parallel. hold at the top for a second and then bring them down.
Do at least 12 sets to failure per week. Lower slowly. Get lots of protein. Good luck.
all I do for shoulders is 6 sets lateral raises 1,5x per week. come in me bro I dont give a frick.
>come in me bro
Can I do them every other day? I heard they recover fast
I cut the range in motion in half because all that shit below 45 degrees does nothing. It's also actually harder this way because you don't get that "running start" you usually get.
Only one set to true muscular failure with a cadence of 4/2/4. Use a lateral raise machine, the one with the pads, not the one with only handles. If you don't have that, then use dumbbells.
The best way is to do upright rows instead
Should I be doing lat raises with free weights or on the cable machine?
I can feel the muscle burning more when doing the free weights so it's difficult to keep proper form. With cables, proper form is much easier but there is simply too much assistance and it might not hit the muscle as much.
I train shoulders twice a week, every day I have shoulders I’ll do 3 sets of seated dumbbell front raises superset with dumbbell lateral raises (12 to failure each exercise). Been doing this for about 2 years now
Pic related
swole asf, whats your ohp like?
I prefer seated to standing OHP. Usually will do something like 3-4x8-12 working up to 155-165 for the final set
100% natty, just good genes
Those cannonball shoulders aren't achievable natty, you're on the juice
Also traps are sus
that's actually pathetic for 2 years of training. Your advice sucks.
Let’s see your physique king
>he doesn't do behind the neck press
Enjoy your pebble shoulders bro
Shoulders are like glutes, they like lots of reps and different leverages. Frick around with cables and frick around with free weight drop sets. Milk the eccentric on every rep.
Inb4 "that guys on gear"
Also try to think about the movement starting at your armpit and keep the tension out of your traps by forcing your shoulder blades down
1 or 2 work sets. 8-12 rep range to failure, used to do 12-15 but found progress to be slow. The deltoid is actually a fairly large muscle, though the supraspinatus is small.
First set is lateral raise, in front of body or behind to get a better stretch. Open can to avoid impingement. Lean forward slightly so the medial head is directly in the line of pull with gravity. Cables also work very well.
If I do a second set, it's a monkey row instead of an upright row, to avoid impingement.
Do behind the back cables instead. I stalled for fricking ever on these. Switched to behind the back cables and immediately started seeing results again.
>What's different?
Cables give constant tension across the full ROM. Additionally and more importantly you can train them in the stretched position, which grants more gains. Haven't tried in front of the body cables but you can probably get a better stretch doing those. Probably makes more sense to do front of body, but I'm still seeing gains, so I'll just keep doing behind the back until I stop seeing gains
Do you do them one arm and then the other? Or hit both arms at the same time?
One arm and then the other. Allows for better focus and control. Also, forgot the protips. Set cable to roughly waist high, so when you're at the beginning of the movement, the cable will be pulling your arm to the side rather than down. Protip 2, consciously depress your scapula at the same time that you're lifting in order to eliminate traps involvement. Stops them from taking over so you can get max delt activation
They only need to be 2 or 3 clicks up from the bottom, unless you're a manlet, and that's waist high for you LOL
Do them heavy. When you hit failure, superset with dumbbell upright rows to failure.
I do shoulders on arm day, usually I do this:
4x12 shoulder press machine.
4x12 lat raises with Myo reps.
5x12 face pulls.
How bad is this? It just feels like you need so much volume to grow these frickers but if you do too much it feels like you're going to snap ur shit with how fragile shoulders are.
Sometimes I'll swap shoulder press machine with OHP but OHP feels really like a overkill and way more injury prone.