Now that the dust has settled, how much volume do you actually need for this?

Now that the dust has settled, how much volume do you actually need for this?

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  1. 11 months ago
    Anonymous

    4x8-12 if done correctly
    highly recommend leaning cable raises
    you'll actually feel your side delts for a change

    • 11 months ago
      Anonymous

      what weight is usually good for an intermediate?

      • 11 months ago
        Anonymous

        100 pound dumbells

      • 11 months ago
        Anonymous

        It's whatever weight you can do the reps with proper form. Also do the negative slowly. When you hit 12 on all sets move the weight upm

      • 11 months ago
        Anonymous

        I'd say you leave:
        >überdyel tier at 10kg for 8
        Things escalate quickly tho, because anything above 20kg for 8 is crazy strong imo.

      • 11 months ago
        Anonymous

        Twice a week in 3x12-15 range.

        Don't worry about doing a really light weight on these things, you can grow your lats hugely with low weight. Proper form is more important.

    • 11 months ago
      Anonymous

      >still picking arbitrary numbers

  2. 11 months ago
    Anonymous

    i do around 100 reps

  3. 11 months ago
    Anonymous

    6x15

  4. 11 months ago
    Anonymous

    8x28 -45

    • 11 months ago
      Anonymous

      Correct

      Idk I’ve been doing that thing with plates that Chinese weightlifters do instead feels good idk

      Also correct

  5. 11 months ago
    Anonymous

    Warmup to one heavy, all out, intense set of 6-8.
    No more than 3 exercises per body part

  6. 11 months ago
    Anonymous

    2x10-15

  7. 11 months ago
    Anonymous

    Idk I’ve been doing that thing with plates that Chinese weightlifters do instead feels good idk

  8. 11 months ago
    Anonymous

    3x5 really makes my shoulder pop

  9. 11 months ago
    Anonymous

    all of it

  10. 11 months ago
    Anonymous

    >that internal rotation
    RIP shoulders

  11. 11 months ago
    Anonymous

    I do 2x10-20 twice per week. A bigger range is better for these because the jump in weight is much higher relative to other movements.

  12. 11 months ago
    Anonymous

    4xF with last set being dropset

  13. 11 months ago
    Anonymous

    I feel this in my triceps more than delts. Why?

    • 11 months ago
      Anonymous

      Help

      • 11 months ago
        Anonymous

        It's hard for me to imagine how this would feel in your tris. Do you do the movement with completely straight arms? Try curling the arm a little

  14. 11 months ago
    Anonymous

    2x20 after your ohp and upright rows is all you need.

  15. 11 months ago
    Anonymous

    My right shoulder clicks while doing this, how fricked am I ISTsisters?

    • 11 months ago
      Anonymous

      Do lots of stretching, most morons in this board forget about this so your body is like a cardboard

    • 11 months ago
      Anonymous

      Don't do it if you're clicking. Do daily dead hangs, rotator cuff strengthening (those exercises that physical therapists prescribe with bands, but use a cable machine instead), banded pull aparts, face pulls, etc. Then once you recover continue the rehab as prehab.

  16. 11 months ago
    Anonymous

    volume is a meme.

    i'd say do 1 warmup set, light weight.
    then 1 set, heavy enough to get to failure on the 16th rep.
    then 1 set with the same weight, to failure (which should come around the 12th rep, depending on how long you rest)

    this should be enough

    you can add another set like the precedent if you really want to push it, but you will already make 90% of your gains without it.

    • 11 months ago
      Anonymous

      >volume is a meme.
      post body

  17. 11 months ago
    Anonymous

    What if I can only do this exercise with 10 lbs dumbells?...

    • 11 months ago
      Anonymous

      Then you will do them with 10lbs dumbells

  18. 11 months ago
    Anonymous

    12-20 reps for set, that way you don't have to worry about whether your reps are cheaty

    T. Crush complimented me on my wide shoulders

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