Is barbell/dumbbell press or lateral raise better at developing really big delts? Also, when doing lateral raise, is heavy weights at 8 reps better than light weights at 20 reps? Thks for any advice.
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Thread: How to get big delts?
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02-11-2009, 04:25 AM #1
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02-11-2009, 04:31 AM #2
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02-11-2009, 04:39 AM #3
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02-11-2009, 04:41 AM #4
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02-11-2009, 04:45 AM #5
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02-11-2009, 04:46 AM #6
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02-11-2009, 04:50 AM #7
Every individual responds differently to things.
I'd recommend doing both presses and lateral raises.
I would also use a routine with 1 rep range, and then switch it up next routine.
Such as for me, right now I'm doing
Seated Dumbell Press- 5 sets of 5 reps
Standing Side Laterals- 5 sets of 8 reps
Bent-over Lateral Raises- 5 sets of 10 reps
Next routine will be different.. but I'm not exactly sure yet. It will depend if I go strength based or hypertrophy based. My current routine is a bit of bothAlabama Crimson Tide
Bench PRs: 315x2, 285x6, 275x9, 225x18
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02-11-2009, 04:56 AM #8
progressive resistance builds mass...
with that said I use a slight swing to do laterals and make sure to hold them at the top - this is where the side delt is most activated (at the bottom of the rep its this other muscle called the supraspinatus).
I usually do my presses in heavier range 5-6 reps and my raises in the 8 up to 15 reps.
I also think stuff like dropsets/static's bla bla are very useful for shoulder isolation work
so I think a good structure for shoulder workouts is..
-heavy presses (5-8 reps, done explosively) alternating with bent over laterals
- Side lateral or any side delt variant
Also cables are a pretty good variant for side delt work since they provide constant tension, IMO a main reason why people feel they don't get much out of regular dumbell side laterals.
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02-11-2009, 05:31 AM #9
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02-11-2009, 05:56 AM #10
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02-11-2009, 06:07 AM #11
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02-11-2009, 06:11 AM #12
yup. I have shoulders for 1 day. I ever did all raises on 1 day. Yup it burns but dont think it really grows that big. Doing presses heavy is a differnet feel altogether. But then again, I think I might go back to doing 1 day of raises. See if I can get a better feel this time round coz the last time was like 6 mths ago.
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02-11-2009, 06:20 AM #13
- Join Date: Aug 2008
- Location: Boston, Massachusetts, United States
- Age: 38
- Posts: 280
- Rep Power: 220
things that have worked for me:
1. low volume, high weight (3-4 reps very close to 1RM)
2. low volume, high weight on assisting exercises (monkey rows being one of my favorites) (4-6 rep range)
3. dynamic effort training and push press to build explosive power and to recruit more muscle fibers
i think a lot of people like high volume, medium weight because they get a bigger pump during their workout but i don't believe it achieves overall mass and strength growth as low volume, high weight does.
i've tried pre-exhaustion a few times but i don't think i ever really put it to the test for any extended amount of time. the above has worked for me and i don't really see a reason to switch it up...-----------------
Chris Burke
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02-11-2009, 06:23 AM #14
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02-11-2009, 06:46 AM #15
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02-11-2009, 06:46 AM #16
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02-11-2009, 07:02 AM #17
- Join Date: Aug 2005
- Location: District Of Columbia, United States
- Posts: 26,329
- Rep Power: 35172
For me, it's high repetition and volume with numerous isolation movements. I don't utilize overhead presses as a component of my routine now.
Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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02-11-2009, 07:58 AM #18
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02-11-2009, 08:25 AM #19
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02-11-2009, 08:29 AM #20
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02-11-2009, 08:34 AM #21
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02-11-2009, 08:37 AM #22
Add side presses on the smith to your routine, they are fantastic for shoulder width. (www.youtube.com/diamonddelts)
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02-11-2009, 08:40 AM #23
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02-11-2009, 08:45 AM #24
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02-11-2009, 08:48 AM #25
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02-11-2009, 01:08 PM #26
I was reading an article recently where Sergio Saliva and another BB was at Venice training with a well known trainer. I have to find the damn article. I went home and tried it out. From what I remember they went light weight but holyyyy crap the form makes 25lbs. feel like 75lbs. I?ll get it from my truck and scan it then upload it. Also, I remember asking JC what was his advice on delts and his number one to do is side laterals.
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02-11-2009, 09:07 PM #27
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02-11-2009, 09:14 PM #28
General consensus around here is that deltoids respond well to higher reps in the 10-15 range, especially the medial and rear deltoids.
Personally I like to go heavy on presses and lighter on raises. IMO, though, you also need to not be afraid to dip into the 6-8 rep range on things like lateral raises to gain some strength so you can move up in weight.
For delts check your ego at the door and don't be afraid to pick up the 10's, 15's, and 20lbers when training them. Anterior delts are a bit of a different story, though.
Just my .02.
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02-11-2009, 09:41 PM #29
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05-03-2014, 07:55 AM #30
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