>side Delts need volume

>side Delts need volume
Ok but how much volume though? Is 4x25 every other day enough?

  1. 5 months ago
    Anonymous

    >x25
    retarded rep range, will achieve 0 hypertrophy

    • 5 months ago
      Anonymous

      I do them 3x a week and start at 3 sets in the 10-20 range. I up weight every other week until I'm at the low end of the range. Then I deload. I add one set per session for the first 3 weeks until I'm doing 5 sets 3x a week

      25 per set is fine for hypertrophy. Anything between 6-30 reps per set is fine

    • 5 months ago
      Anonymous

      Idiot

      • 5 months ago
        Anonymous

        post body

    • 5 months ago
      Anonymous

      This.
      4x25 is fucking retarded. 12 reps per set at the most of you want to grow and you better really be digging for those last couple reps.

      • 5 months ago
        Anonymous

        The father of bodybuilding went up to 20 reps. You don't have to limit yourself to 12, especially for the smaller muscles. I agree that the last couple reps should be very difficult.

        • 5 months ago
          Anonymous

          Nope. Mid intensity is absolutely fine for moderate gains. The whole point of doing high reps on these (at least for me) is it's not a pleasant exercise to go all out on.

          • 5 months ago
            Anonymous

            >moderate gains
            You noped yourself anon

            • 5 months ago
              Anonymous

              Moderate gains, as in a slower rate. You still end up with the same natty (or otherwise) limit of muscle. Who gives a shit when it's not a main muscle or a function muscle and it's so uncomfortable going high reps with it.

              • 5 months ago
                Anonymous

                Sorry that should read - "so uncomfortable going high intensity/rpe". It seems like you could also get injuried easily with higher weights or rpe on this exercise, your shoulder is so vulnerable to getting injuried and you're also swinging a bit with your lower back trying to lift a heavier weight.

      • 5 months ago
        Anonymous

        >4x25 is fucking retarded frfr
        You always have to applaud the novices who think they know shit.
        Keep it up, makes for great entertainment value.

  2. 5 months ago
    Anonymous

    4x15 or 5x10

    • 5 months ago
      Anonymous

      This is the only shit I still need 20lbs for

      • 5 months ago
        Anonymous

        meant to reply to OP

  3. 5 months ago
    Anonymous

    You up the sets not the reps you tard. 10x8 or 8x12 or something

    • 5 months ago
      Anonymous

      8x12 = 96
      4x25 = 100

      It's the same. I need high reps because I can't feel any burn at the lowest range

      • 5 months ago
        Anonymous

        put more weight ?

        • 5 months ago
          Anonymous

          More weight is not great for shoulders isolations. They already take a lot assuming you do heavy compounds. Shoulders are 50-50 fast/slow twitch, so training both high and low weight is advised. That means isolations should be low weight, high rep, in something like the 8-30 range. Whatever you do take it to failure

          • 5 months ago
            Anonymous

            >Shoulders are 50-50 fast/slow twitch
            you might want to re-check this

            >As such, they can be expected to have a high work capacity and are correspondingly around 60% slow-twitch dominant.

      • 5 months ago
        Anonymous

        Its not the same. 4x25 has a lot of junk volume. The last few reps stimulate the most growth. If you’re doing 4x25 the first 15-20 reps are junk, too easy.

        • 5 months ago
          Anonymous

          Heavier weight with lower reps hurts my rotator cuff sadly so I will do 15+reps per set.

        • 5 months ago
          Anonymous

          If the first 15-20 reps are junk, why not just skip them and do the last 5?

        • 5 months ago
          Anonymous

          The effective reps model isn't really true, especially for trained lifters and prime movers on compound exercises.
          While you're right that 8x12 (more hard sets) is more stimulating than 4x25 and it's pointless to compare volume by total reps, I wouldn't call it junk volume. The first 15 reps don't tire you out, because it's such a light exercise, so it's fine to do high reps.

      • 5 months ago
        Anonymous

        Feeling the burn doesn't necessarily mean you're pushing your muscles hard. In fact, if you stop because it burns so much, you're probably exercising your ability to work through pain and for your muscles to clear metabolites than you are effectively making your muscles WORK HARD.

        It's good you can feel the muscle working, you want to feel the muscle working. That said, it's way harder to get your muscles to true failure, where they can't lift no more, when you're pushing it to 20+ reps. Like another anon said, it takes way more time for each set.

        If sets of 25 work better than sets of 16, go for it. But it sounds like they're not working, or you wouldn't have made this post. So switch to 4 sets of 12-16 with a weight you can't lift more than 16 times. You could probably go as low as 8-12 reps with lateral raises. Also, at some point try doing different rep ranges in different workouts.

  4. 5 months ago
    Anonymous

    3 or 4 sets of 10-15 reps is ideal. Do them twice a week.

  5. 5 months ago
    Anonymous

    4x10-15 and push every set way beyond failure with partials until you can barely lift your arms. The delts and upper back have a high strength capacity but for hypertrophy they're gluttons that need to be driven into the ground over and over and over again.

    • 5 months ago
      Anonymous

      Nice trips.
      Injured upper back by keeping it so weak
      >"cccompounds are enough for my upper back... rrraright?
      Now I bury delts and upper/mid back with endless isolation after compounds. Never felt better.

  6. 5 months ago
    Anonymous

    Do myoreps or dropsets for delts, time saving and helps you cram in better stimulus
    They recover pretty quickly as well, but this is all individualised
    See what works for you in terms of frequency and volume

  7. 5 months ago
    Anonymous

    i would say that's unnecessarily high, you can make progress with 3x15-20 twice a week. If you really wanna blow up your delts fast yeah you could do 3x4 times a week, but i think 25 reps is excessive, between 10-20 is better.

  8. 5 months ago
    Anonymous

    Am I getting enough delt work from ohp and dumbbell ohp twice a week and facepulls 3 times a week? I used to only ohp so my front delts are ok but my rear delts are basically untrained. Idk what's going on with my middle delts.

  9. 5 months ago
    Anonymous

    I never know if I'm doing this exercise with proper form. Should I do it like op's pic, just straight out and up to the side, should I bend elbows, should I drive elbows first, tea cup pour my hands on the way up? I feel like every rep I'm doing it differently trying to find the best one

    • 5 months ago
      Anonymous

      I follow this vid

    • 5 months ago
      Anonymous

      I do this

    • 5 months ago
      Anonymous

      Lean forward a bit.

  10. 5 months ago
    Anonymous

    2x12 3 times a week does the trick for me but I also OHP a lot and often.

  11. 5 months ago
    Anonymous

    Slightly off-topic, but what are the best exercises for rear delts? Is it just rows?

    I have really rounded shoulders from bad posture and trying to correct it.

    • 5 months ago
      Anonymous

      Band Face pulls

      • 5 months ago
        Anonymous

        *band rips*
        *goes blind*

  12. 5 months ago
    Chronos

    >x25
    good luck

  13. 5 months ago
    Anonymous

    >pick the heaviest weight you can do for 12-15 reps
    >30 second rest
    >same heavy weight for 6-8 reps
    >repeat 2 more times

    So 4 sets in total rest-pause. The absolute GOAT way to do lateral raises. I have progressed from 8kg dumbbells to 16kg with this. And yeah whenever you reach the upper rep range you go for heavier weight and work your way up from the lower rep range.

    • 5 months ago
      Anonymous

      >30 second rest
      Not rest pause. That's called straight sets. Rest pause is 5-10 s rest max.
      Also don't do isolations like that below 10 reps - it fucks your shit up. Use drop sets.

  14. 5 months ago
    Anonymous

    i do insane retard binge lifting sessions sometimes
    have done [email protected] lateral raises
    would recommend

  15. 5 months ago
    Anonymous

    Beginner here, I've been doing these once a week for 5 months or so, and my traps ended up growing much more than my delts

  16. 5 months ago
    Anonymous

    I do kino rep training for my laterals
    I've built dense and powerful delts because of it

  17. 5 months ago
    Anonymous

    >no one posting pics of their delts
    Who tf do I believe?

  18. 5 months ago
    Anonymous

    >First real bulk
    >skinnyfat dyel
    >wanted more masculine physique asap
    found a small fitness influencer on ig posting about transformation from roughly the same area of skinnyfat/dyel i was
    >he posted the routine he used
    it was a PPL but modified as follows:
    >Pull (deads, back, bis)
    >Push (ONLY chest and triceps)
    >Legs
    >Shoulders and core (high shoulder volume, high core volume aka upper core, lower core, and oblique core)
    i adopted this a couple months ago and im already noticing shoulder gains significantly better than on my old program
    I do 2 front delt movements, 2 side delt, 1 rear delt (more on back day so no need to overdo) and then core

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