Why the frick is it so hard to isolate them and activate them? Anyone else have this problem?

Why the frick is it so hard to isolate them and activate them?

Anyone else have this problem? Standing lateral raise, leaning lateral raise with dumbbells or cable, torso supports lateral raises leaning my stomach against a declined bench, none of it works, I always just feel it all in my traps. I seen all the form videos, I make sure I follow strictly and even use light weights to ensure this, still nothing. Head up and straight, only raise up to my shoulder level, pinkies up, slightly bent forward, lift outwards and lead with the elbow, still not good. Do i just have a major trap over-development? Any advice?

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  1. 1 month ago
    Anonymous

    it gets easier with time, rome wasn't built in a day. keep lifting and eating and it will come

  2. 1 month ago
    Anonymous

    spam this piece of shit of a machine untill failure, don't even bother counting reps, just hit the shit ouf of it untill it's physically impossible to do another one, slow eccentric + isometric hold included

    then reduce weight a little bit, wait 15-20 seconds and do it again

    and again

    and again, do that untill 35kg is impossible to move

    • 1 month ago
      Anonymous

      >side delt advice
      >just use the rear delt machine

      • 1 month ago
        Anonymous

        nvm, i'm blind as frick

        • 1 month ago
          Anonymous

          it's good advice for rear delts though, and those are also important.

    • 1 month ago
      Anonymous

      I have no problem with rear delts luckily, pull ups and face pulls seem to work well enough for me. Its the fricking lateral delts that are hard to get to

    • 1 month ago
      Anonymous

      Not the same anon, but I use this unilaterally and with handles that you use for chest flies. I angle myself 45 degrees from the front(chest fly position) to emphasize stretch in my side delt. I've found that moving the arm in this plane doesn't allow traps to takeover.

  3. 1 month ago
    Anonymous

    try the movement with no weights at all until you feel it where you need to then after its burning you keep going and refine your mind muscle connection by establishing a physical cue. this should solve your problem good luck fren

  4. 1 month ago
    Anonymous

    Set a cable machine to a low position. Put on the rope attachment. Stand sideways, holding the rope so that the cable is behind you and raise your arm. Like pic related but make sure the cable is BEHIND you, not in front of you. Use very little weight, less than half of what you use to do a db raise

    • 1 month ago
      Anonymous

      good advice but if you put the cable higher than the low position (maybe 3-4 holes) you'll feel it a lot more.

    • 1 month ago
      Anonymous

      my problem with this is I can't do the lightest weight for more than 1 or 2 reps.
      I can do 25 pounds on the seated raise, but it feels wrong

      • 1 month ago
        Anonymous
  5. 1 month ago
    Anonymous

    I have a gift for traps and what got me to feel them weirdly enough was a thumbless grip and imagining that I'm dragging the weight up and pushing it out to the side away from me. If that's not working start with paloquin raises. Also the lateral delt is technically divided into the anterior-lateral and posterior-lateral delt if you look at the antomy of the deltoid muscle. There are 7 total points of deviation and they blend together from front to back. Lateral raises hit primarily the anterior-lateral delt. Do Y-raises to bias the posterior-lateral delt. This video really helped me blow my delts up and changed how I conceptualize making a bodybuilding routine for each muscle group

    ?si=Mhc96MCmyMVGmTA4

    • 1 month ago
      Anonymous

      The 7 strands are the entirety of the delts. The first and biggest is the front delts, the second through the fifth is the lateral delts, and the final two are the rear delts. Lateral raises done correctly, which you never see from internet lifters after asscreamx said to stop pouring the pitcher, use all four side strands together.

  6. 1 month ago
    Anonymous

    Cables. And make sure you're tensing your traps first, so you don't make the same mistake again.

  7. 1 month ago
    Anonymous

    use much lower weight simple as

    • 1 month ago
      Anonymous

      I only use 10 pounds

      • 1 month ago
        Anonymous

        Bro 10 pounds is much more than you need. Go down to 5 and do AMRAP to failure with perfect form. Then go to 6 lb next workout. You're using weight that's too heavy. Srs. 10 lbs is ego lifting for your stage of development with this muscle group.

  8. 1 month ago
    Anonymous

    It’s funny you dyels are so obsessed with isolation when you haven’t even built a base yet. You’re worrying about your side delts, yet nobody even notices you lift.

    • 1 month ago
      Anonymous

      Explain "base" when it comes to delts.

      • 1 month ago
        Anonymous

        Your entire shoulder. Don’t forget your front delts are the biggest part of shoulder. You can just bench and overhead press to get big front delts and ohp also hits your side delts. If you bench 250 for 15 and ohp 200 for 8, normier are going to say wow your shoulders are so big, not going to complain about your rear delts lol.

        • 1 month ago
          Anonymous

          Front delt is the smallest delt, unless you are a moron who never train mid and rear delt.

          • 1 month ago
            Anonymous

            Yea you don't train at all clearly. NOBODY who trains seriously has front delts as their smallest shoulder muscle. How would that even look?

            • 1 month ago
              Anonymous

              It would look natural and balanced. While overdeveliped front delt would look moronic and give you rounded shoulders. In a long run it would completely frick up your shoulders due to muscle imbalance.
              Yes if you train one specific muscle, it will bugger than others. Doesn't mean you have to do it and doen't mean it's healthy for your posture and joints. On top of that, you look like an imbicile who just train mirror muscles because he jerks off in front of the mirror all the time.

          • 1 month ago
            Anonymous

            Is rear delt supposed to be same size as front delt? I think it's just a smaller muscle tbh

        • 1 month ago
          Anonymous

          can you OHP 200 for 8?

  9. 1 month ago
    Anonymous

    Lateral raise machine will do it well!

    • 1 month ago
      Anonymous

      I find lateral raise machines to be dog shit

      Nothing really beats Dumbbell Side Lateral, the problem is people try to progressively overload it too quickly not realizing how percentages with smaller numbers work

  10. 1 month ago
    Anonymous

    >obsessing over angles and form and shit

    Do lateral raises with dumbbells with X weight for 4 sets of 8 reps
    Next week do 10 reps instead
    The following week do 12
    The week after Add small increments of weight so you can do at best 4 sets of 8
    Repeat

  11. 1 month ago
    Anonymous

    Do lateral delt training one arm at a time and with your free hand place it on the delt you are working to feel the contraction.

  12. 1 month ago
    Anonymous

    Just use a machine that targets those muscles dumbass, thats what machines are for

  13. 1 month ago
    Anonymous

    try hand stand push ups brah. sets to failure.

  14. 1 month ago
    Anonymous

    It's easy to isolate them. Externally rotate your shoulders and then bring your upper arms forward to 35-45 degrees to dodge the impingement. It activates them too but despite what any fricking body says it doesn't do so hard enough to hypertrophy them. Guess what does. Ohp.

  15. 1 month ago
    Anonymous

    Behind the neck press

  16. 1 month ago
    Anonymous

    Lighten the weight and do standing Lu raises for 30 reps to failure as a warm-up to pre-fatigue them. Secondly, perform lateral raises seated/chest supported, focusing just on the top end of the movement.

    Slow eccentrics, with 2 second pauses at the top.

  17. 1 month ago
    Anonymous

    >feel it all in my traps
    That just means a nerve is being stimulated. That's all it really means. Keep in mind that there really is no such thing as an isolation movement for specific muscle groups, including delts. Other than something like calves or your neck flexors, you won't find very many true isolations. Most "isolations" in reality are just single joint movements that will always involve other muscles groups (i.e. bicep curls always involve the brachioradialis and brachialis and pullovers involve the triceps and upper pecs especially in the top half of the movement).

    Lateral raises involve some scapular rotation and scapular retraction which is a function of the traps. There will be some trap involvement. It will be especially prominent in lateral raise if you "shrug" while doing them. If you're arms go above horizontal, then the tendency is to retract the scapula as the delts really can't contract very much past 90 degrees as it achieves active insufficiency there (one of the reasons why leaning lateral raises are a meme). Do unilateral lateral raises on a cable machine or lying with your side on a 45 degree incline bench. Put the hand you are not using on your shoulder and use that to help regulate your range of motion.

  18. 1 month ago
    Anonymous

    Clubs and maces work.

    • 1 month ago
      Anonymous

      or you could take up blacksmithing, that would probably work too

      • 1 month ago
        Anonymous

        Certainly.

    • 1 month ago
      Anonymous

      or you could take up blacksmithing, that would probably work too

      Certainly.

      I just swing an 8kg kettle bell around. Throw it from one hand to the other, lift that shit up with one hand, bang it like a hammer. Pretty hard to do with 8 kilos tbh. I receive tons of mires and compliments on my shoulder. One friend even thought I was roiding and that's before I started roiding.

  19. 1 month ago
    Anonymous

    i literally cant train side delts cause my traps all ways take over.

  20. 1 month ago
    Anonymous

    >Any advice?
    didn't you see what day it is?

  21. 1 month ago
    Anonymous

    >behind the neck press
    /thread

    • 1 month ago
      Anonymous

      you missed something
      >upright rows + behind the neck press
      medial delts solved, frick laterals

  22. 1 month ago
    Anonymous

    I have no problem with these.

  23. 1 month ago
    Anonymous

    Have you tried burnout sets of lateral raises? Just go up to your highest weight for reps, then take a break, and start there. Go till failure, drop down 5 pounds or so, until you get to open hand... and go till failure again. This unironically helped me up my lateral raise strength... I'm eyeballing the 65's this week for my top set at maybe 3 reps.

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