in bout 2 years they will be analyzing the spacial dimensions of your deltoids on noj. Spotopress 4x4 Rpe 9. She said, love, you look like you got no shoulders. each night usually 5 sets of 7 or 9 repetition my goal is to grow my deltoid muscle as fast as possible... thank you 12-31-2007, 09:56 PM #2. shiznut123. You decide to just use your bodyweight for the calf raises off a step in your house. Friday: Conventional DL 2-5x2-10 (depends on what % im at the current week) BB row 3x10 rpe 8. Arnold press: 5 reps Arnold cheat curls: 5 reps Tricep dumbbell skull crushers: 5 reps. High rep cable pump — 5 set superset. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Doesn't work for everyone. This is a simple exercise, but many people completely butcher it. Lateral raise weight I'm fairly new to all this but currently I'm using a 10kg dumbbell for my lateral raise, which at first I struggled with but can now do quite well with it so I decided to up it to 12.5kg and I can barely lift my arms. Hit this exercise too hard several months ago and injured my rotator cuff. When using the upright row, use a wide grip to target the middle delt. Because the medial delts respond well to extended time under tension and skin-splitting metabolic stress work. If you want to stray from the classic standing lateral raise, you can switch things up by making a few tweaks. How do you know if you’re activating the rotator cuff? I'd also recommend doing a 20 minute "boring" accessory session at home 3 or 4 times a week instead: And maybe some stretching (hamstrings and glutes) during breaks in this. It strengthens the shoulder muscles. 3x8-12 triceps pushdowns SS 3x15-20 lateral raises 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises LEGS 2x5, 1x5+ squat 3x8-12 Romanian Deadlift 3x8-12 leg press 3x8-12 leg curls 5x8-12 calf raises The program is run 2x per week, and the progression for Bench, OHP, Rows, and Squat is 5lb per session, and 10lbs for Deadlift per session Use zero momentum in the first half of the movement. Just like there's more to complete shoulder development than the side delts, there's more to complete trap development than just the upper traps, because the actual trapezius muscle takes up almost the entire top half of your back. Variations on the Lateral Raise. Pair this exercise with the dumbbell lateral raise and the bent over lateral raise for a complete shoulder workout.. CALORIES BURNED. But even wrist flexion and wrist extension will cause little damage. Pullups 3x amrap. They feel uncomfortable and unnatural, and for me that is a big warning sign. This is a lateral raise alternative that works the same muscles as the lateral raise machine exercise. Saturday: Benchpress 10x2 Rpe 7-8. Muscle damage is created when you're stretching the muscle fibers under load and tension. I do 3x10, sides, front, and back to hit all of the shoulder. In fact, you can take these movements even higher, as the muscles are still contracting. I feel no pain when it happens, but I just get the feeling something is wrong. 3x8-12 triceps pushdowns SS 3x15-20 lateral raises 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises LEGS 2x5, 1x5+ squat 3x8-12 Romanian Deadlift 3x8-12 leg press 3x8-12 leg curls 5x8-12 calf raises Highly recommend them with high frequency and higher reps. Been doing this for 2-3 months or so. I remember when I did my first bulk and then cut down and notice I was lacking on my shoulders. Dumbbell Alternating Lateral Raise. 06-05-2009, 08:00 AM #4. ironwill2008. I have always focused my training around presses for shoulders. Friday: Conventional DL 2-5x2-10 (depends on what % im at the current week) BB row 3x10 rpe 8. lateral raise everyday is it ok to do lateral raise every night? Tricep extension 3x20 Rpe 10 I've always struggled with form with this. Back to our lateral raise–overhead press comparison: The focus of the lateral raise is a single muscle, specifically the medial (middle) head of your deltoid, or shoulder muscle. Go wide on the upright row. As long as you're using an appropriate amount of weight it's well worth your time. Here's you how to do it right. Give it a try. According to various sources, lateral delts can take a beating and recover quickly. You work the shoulder muscles by isolating them. If you want them to respond, you need to get a little creative and be willing to put up with a lot of discomfort. Lying leg curls 2x12 Rpe 10. The Lateral Raise Machine exercise works your shoulder. I've been doing them almost every for dem capped deltoids and I look so much more jacked in a t-shirt, by doing this alone. Lateral raises with dumbbells This time, Murphy listed lateral raises with dumbbells, which for me was repeating the second step. OHP does hit front delts but not enough for sufficient growth for most people. Thus, this article will clarify all the essential aspects regarding the optimal side delts volume . Lateral Raises 2x20 rpe 8. With such high volume and frequency, you wouldn't leave a lot of time for your shoulders to recover. The two exercises you chose are standing dumbbell hammer curls and standing calf raises. After googling impingement injury, it would appear that that’s what I currently have though I picked it up through work. The side deltoids, also known as the lateral deltoids, are primarily responsible for shoulder abduction. That occurs during the eccentric phase of the movement. This is a try and find out situation. In this video Dr. Jesus christ lol. Alternating bicep curls 2x10 rpe 8. The primary mover in the OHP are triceps and front delts so added lateral delt work is a good idea. The overhead press, by contrast, works not only all three heads of the deltoid, but also the triceps, and (to a lesser extent) the upper pectorals as well. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. They also aren't worked directly in any compounds that I know of. They also aren't worked directly in any compounds that I know of. This aspect of the deltoid muscle is active during movements like lateral raises. Im getting a lot better at lat raises at least, and it hasnt affected anything else. Press question mark to learn the rest of the keyboard shortcuts. I'd probably recommend resting the day before shoulders or chest work. That's a lot of lat raises. I typically say that adding weight is the best form of progressive overload, but not for lateral raises. What weight did you start with and what weight are you at now? The Lateral Raise Machine exercise works your shoulder. Hasn’t fully gone away yet and I’ve been doing physical therapy exercises ever since. My wife is a sweetheart but she is cold heart honest. Strengthening the lateral deltoid with lateral raise exercises. Im thinking about switching my routine to the opposite. To do the exercise, you need a pair of dumbbells and an exercising ball. Since there's very little resistance, creating acceleration in the bottom is super easy. Also try doing 2 sets with a slight lean forward (still raising the DB laterally) and 2 standing straight. Pretty much this ^ If you start with low enough weights, and build slowly you can do them every day. Wow, what a disappointment it was. Try a seated dumbbell lateral raise by performing the move sitting on a bench, which will reduce the amount your core has to work. Shoulder pain is the highest occurring injury in powerlifting, so I don't know about your first claim. You could easily do half of the lateral raise with 60-pound dumbbells even if you can only use 20 pounds for the full range. At worse you are slightly more fatigued before your shoulder heavy days. I would like to attribute my recent delt growth to the weekly super sets of Smith machine behind the neck presses and dumbbell lateral raises. I just find them a boring exercise to do in the gym so doing it at home would save 10 minutes at the gym for other things. They also aren't worked directly in any compounds that I know of. It should be light enough that you are not swinging them up and having to rely on momentum and I would recommend do one side at a time. Thinking about doing mainly lateral raises (12+ sets), with minimal pressing and more facepulls / … 6 – Don't chase weight on lateral raises. According to various sources, lateral delts can take a beating and recover quickly. I started doing 4-5x20 lat raises 3x a week and my delts have definitely blown up. It's like a perpetual pump that makes u wide as fuk everyday lol I know some miscers with huge delts here do this everyday … It's only a bad idea if you struggle to recover from doing them every day and it interferes with your workout. I workout 4 times a week, so I was thinking of doing a couple of sets every time I go to the gym. I’m not a fan of dumbell lateral raises. From the bottom to a bit higher than the mid-range, the resistance is very low. lateral raise everyday is it ok to do lateral raise every night? Edit: Just to add that a lot of people seem to have actually caused problems doing them, so just to repeat again, use a proper weight and form. Furthermore, these exercises have a very small impact on the nervous system because they're very simple and done with light weights. yes light cable lateral raises every workout. My right shoulder is sensitive due to an old injury and warns me very quickly if I’m doing something stupid. To do the exercise, follow the steps below; I typically say that adding weight is the best form of progressive overload, but not for lateral raises. Doing side lateral raises everyday? Then you need Lateral Raises to develop the side head of the delts. Forearm exercises don't cause much, if any, muscle damage, especially for exercises with less eccentric loading like the wrist roller or Thor's hammer (see video). each night usually 5 sets of 7 or 9 repetition my goal is to grow my deltoid muscle as fast as possible... thank you 12-31-2007, 09:56 PM #2. shiznut123. Lateral raises. Squats 5-3x3 rpe 7. My recommendation would be to work up to a higher volume over a period of weeks so that you have time to adjust. This is in my left shoulder and I am right handed, so I don’t use it for throwing or any continuous/repetitive action. To calculate the number of calories burned doing dumbbell front raises, enter your weight and the duration of the exercise: Tricep extension 3x20 Rpe 10 I workout 4 times a week, so I was thinking of doing a couple of sets every time I go to the gym. Training the traps with only shrugs makes as much sense as training your shoulders with only lateral raises. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Or go less than what you would normally do on shoulder day since it's just to supplement the rest of your workout on non-shoulder days? According to that, side delts need more attention than the remaining shoulder components. 9. Lateral raises are important to build full shoulders, but nobody does them right (contribution by Dr. John Rusin of www.drjohnrusin.com) If you want big and healthy shoulders, there’s no getting around perfecting the dumbbell lateral raise as a staple movement. For example 4 sets of 12-15 reps, 6 days a week. When used to develop a solid mind-muscle connection, lateral raises can be done pretty much every day. Edit: Just to add that a lot of people seem to have actually caused problems doing them, so just to repeat again, use a proper weight and form. This is in my left shoulder and I am right handed, so I don’t use it for throwing or any continuous/repetitive action. Lateral raises are a great exercise to build shoulder strength and mobility, but the form can be tough without focus. Yeah, I workout 3x a week and until recently was doing 3 sets of 12-18 lat raises at the end of each workout. 6 – Don't chase weight on lateral raises. At best you get gigantic shoulders and life is good. The main function is a lateral arm raise, which cannot be found in any of the basic compound exercises. Side lateral raises are the only exercise where my shoulder clicks. My right shoulder is sensitive due to an old injury and warns me very quickly if I’m doing something stupid. Once I can do that without feeling fatigued I go up one dumbells weight. Since lateral raises respond to high volume, would there be any downsides to do these sets at home with low weight dumbbells every day? They feel uncomfortable and unnatural, and for me that is a big warning sign. Cable curls: 20 reps Tricep pushdowns: 20 reps Cable upright rows: 20 reps. I always do them at the end of my workouts. Here's you how to do it right. Press question mark to learn the rest of the keyboard shortcuts. Lateral Raises is primarily side delts, with a bit of trap assistance. Want wider-looking shoulders? Lateral Raise Mistakes. Why? Lateral raises fit the bill perfectly here and can be done 2-4 times a week, starting with two days and progressing to 4 over time as tolerated. Yup, this. The Lateral Raise Machine exercise works your shoulder. Bulgarian Splitsquats 2x10 Rpe 8. Lateral Raises 2x20 rpe 8. Raise your hands. I pretty much did this after getting injured before. Shoulder pain isn't necessarily correlated with the beating the lateral delts can take. OHP, seated BB press behind neck, seated DB press all work lateral delts. Surprisingly bought my shoulders up really well and made them feel more secure. Throwing in a few token sets of lateral raises a couple times a week won't cut it. Pretty painful at times, Lat raises fucked me up. no, if you do lateral raises every day you will probably get bigger..Arnold S. kept a pair of 40 lb dumbbells under his bed and did laterals every morning..and it worked for him! If you don't experience any shoulder pain you're good to go. I'm dealing with impingement issues 3 years later. Bulgarian Splitsquats 2x10 Rpe 8. work up in weight each set. Here's why: First, they cause very little muscle damage. And maybe some stretching (hamstrings and glutes) during breaks in this. I feel no pain when it happens, but I just get the feeling something is wrong. Spotopress 4x4 Rpe 9. SETS AND REPS. Do 2 or 3 sets of 8 to 16 repetitions of the dumbbell front raise. Side lateral raises are the only exercise where my shoulder clicks. Core work (leg raises/Crutches/planks) Resistance Band pull aparts. The PPL in the wiki has a good volume of lateral raises on shoulder day, this thread is making me want to add it to other days... Did you go heavy each day? Not very much, some people will get big delts just OHPing same way some people will get big triceps just benching. (5 sets of 10-15 5 days a week, superset with everything). I’m not a fan of dumbell lateral raises. Lateral raises (10-20lbs): 100 reps (*rule is you can’t set them down*) Heavy stuff — 5 set superset. My routine: Mon - Biceps Tues - Triceps Wed - Biceps Thurs - Triceps Fri - Biceps Sat - Triceps Sun - Rest You can't see back and legs, don't waste your time with that nonsense! Saturday: Benchpress 10x2 Rpe 7-8. Typically it's best done with dumbbells, cables, or a machine, though we've seen some bodybuilders attempt to do one-arm barbell lateral raises, which is a more limiting version of the move. The Lateral Raise Machine exercise works your shoulder. Thursday - Rest. Squats 5-3x3 rpe 7. Lateral raises fit the bill perfectly here and can be done 2-4 times a week, starting with two days and progressing to 4 over time as tolerated. Make sure to engage your traps and rotator cuffs properly, you may end up causing an impingement injury if you're not careful. The middle deltoid isn't highly active during the big upper body compound movements. Like most trainees, you don't want to take the time to find your 1RM so you grab some light dumbbells that you could curl 50 to 60 times before failure. We talking shoulders back and neutral grip for the least possible chance of injury? Also don't really worry about progressive overload too much either; I barely made progress weightwise, but it improved the shape and overall size of my shoulders significantly, My family was killed in a freak lat raising accident, But if the reps are high enough, he could fly away. Rear Delts Many trainers terminate single-joint movements like lateral raises and front raises when they hit roughly shoulder height, but the middle and anterior delts haven't reached the ends of their range of motion. Currently doing 35's. Ouch!!! With about 4 sets of lateral raises and 4 sets of face pulls. Energy expenditure is low too since it's a short range of motion and smaller mu… Pullups 3x amrap. Like front raises, lateral raises can be done seated or standing, one arm at a time or bilaterally. Lateral raises are a great exercise to build shoulder strength and mobility, but the form can be tough without focus. Overhead Presses barely hit the lateral delts. KEN LECLAIR 11-28-2013, 07:47 PM #7 Alternating bicep curls 2x10 rpe 8. Lying leg curls 2x12 Rpe 10. Anyone do something similar and have had good results? The lateral raise is, more often than not, done incorrectly. Thursday - Rest. Very noticeable increase in delt size and really broadened my shoulders. It kicks in from moving weights out to the side, so use upright rows or lateral raises. Had good results physical therapy exercises ever since target the middle delt an old injury and warns me quickly. 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