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  1. #1
    y u chocolate bro? WildHockey's Avatar
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    Medial Head of the Shoulder

    What is a good group of exercises that you have noticed results from?? I have been doing tons of laterals and behind the neck miltary, but I decided not to search because I wanted to see what exercises for the medial head gave you the most noticeable results. Thanks in advance.

    reps to good answers
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    Registered User Memorial93's Avatar
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    Cable Laterals give you a longer range of motion and they target it much better than standard laterals. Do Overhead Dumbbell Presses, Military Presses to the front, Upright Rows. All of these work, they just take time to really show the results.
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  3. #3
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    Originally Posted by WildHockey View Post
    What is a good group of exercises that you have noticed results from?? I have been doing tons of laterals and behind the neck miltary, but I decided not to search because I wanted to see what exercises for the medial head gave you the most noticeable results. Thanks in advance.

    reps to good answers
    Save your reps for someone else man this one's free....

    For overall deltoid development I personally have found the best results have come from my adding 7 sets of 5 reps of Dumbbell Side Laterals to every workout. I train (in the gym) 4x weekly, I do them all 4 sessions. This has rounded out the Medial and Posterior heads of the Deltoid and given me more width as well.

    Anyways, this is what works for me, maybe it will work for you.

    Edit: I train 1-2 more days weekly at the strongman gym and do not do the Side Raises HOWEVER I do press the log each session, this may be helping add thickness to the Medial heads.

    EDIT x2: The results from the Side Laterals began after week 3!
    Had back surgery September 3, 2009. The road to recovery is FAR from over, but I like a good challenge.
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  4. #4
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    Originally Posted by Memorial93 View Post
    Cable Laterals
    ^^^^^^^^^^ This.
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  5. #5
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    upright rows as well
    "Keep your friends close, and your enemies closer."
    -dont know who said it but it made bill gates kinda rich.

    "The harder your work the luckier you get" (<very true)
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  6. #6
    Go Zips Diablomeister's Avatar
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    Originally Posted by txhockeyplaya19 View Post
    upright rows as well
    im a big fan on these start low and then crank it up heavy and your side delts will be killing ya becareful tho, uprights arent for everyone
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  7. #7
    Lovin' Thickums since '88 Cheesin's Avatar
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    I noticed that I rarely see natural bbers with nicely developed shoulders. Definitely one of most important bodyparts for looking big in a shirt.
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  8. #8
    Registered User HopefulDO's Avatar
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    Its not the medial head its the middle head, medial means something different.

    lateral raises with db or cables are your best bet.
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  9. #9
    The generalist. iSkinny's Avatar
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    Originally Posted by HopefulDO View Post
    Its not the medial head its the middle head
    If you're going to be pedantic atleast be right. It's the lateral head.
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  10. #10
    Registered User HopefulDO's Avatar
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    Originally Posted by iSkinny View Post
    If you're going to be pedantic atleast be right. It's the lateral head.
    my fail, apologies.
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  11. #11
    Registered User GuyJin's Avatar
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    Aside from standing or seated side laterals with dumbells or machines or cables, you could also do lying side raises a la Arnold...lie on an incline bench and take a lightish dumbell and raise it until it's roughly parallel to the floor. (After that, the tension falls off greatly). Dave Draper also loved doing these. It's more of a finishing move, but it might give you an extra boost, and it's good for a change in your regular routine.
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  12. #12
    y u chocolate bro? WildHockey's Avatar
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    I appreciate all the input guys. my current routine looks like this

    military 3x6-8
    db raises 3x10
    behind the neck military 3x10
    laterals 3x10
    bent over laterals 3x10


    burnout of some sort
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  13. #13
    Registered User GuyJin's Avatar
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    Originally Posted by WildHockey View Post
    I appreciate all the input guys. my current routine looks like this

    military 3x6-8
    db raises 3x10
    behind the neck military 3x10
    laterals 3x10
    bent over laterals 3x10

    burnout of some sort
    -----------------


    Not bad, but as a suggestion, I'd add in another set of militaries and drop the BTN press; too much potential for rotator cuff damage and it's also overkill, IMHO. "Dumbell raises"--do you mean "front dumbell raises?" If so, drop these as well unless your front delts are really weak. I'd also add in shrugs unless you're doing them on back day. Leave the laterals and bent laterals as they are, and see what happens.

    Just my ideas, here...
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  15. #15
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    Smile

    Aaaah...DL, thanks for the link. I stand corrected.

    (P.S. I'm still waitin' on pics of your shoes, brah...)
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    Originally Posted by GuyJin View Post
    (P.S. I'm still waitin' on pics of your shoes, brah...)
    I had one as my avatar but removed it ASAP lol.

    Will send you a PM.
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  17. #17
    y u chocolate bro? WildHockey's Avatar
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    i meant front db raises my fault lol

    EDIT: i try to do 2 exercises per head then a burnout. do you have anything else for the middle head besides behind the neck military??
    Last edited by WildHockey; 07-19-2009 at 07:40 PM.
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  18. #18
    Registered User GuyJin's Avatar
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    I don't know why you think you need two exercises per head; think it's overkill. If, however, you want an extra for the lateral head, what I'd do is start with the military, then do dumbell laterals, then bent over laterals, and shrugs (or stick those on back day). For a burnout set, try the lying laterals I mentioned in my previous post. Do this workout three times i.e. once a week, if that's your schedule, then on the fourth shoulder workout, start with laterals and bent laterals first, then militaries and shrugs. It will give you a different feel to your delts.
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  19. #19
    y u chocolate bro? WildHockey's Avatar
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    i wouldn't say its overkill. i have plenty of rest time in between shoulder workouts so when i work them i blast the **** out of them
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