to build mass on medial delt (and delt as a whole) are lateral raises better? or shoulder press?
im looking to build huge shoulders and i do lateral raises, i work rear delts, and i just let my front delts grow from bench synergy, but i have a friend with massive delts that never does lateral raises(he says) and the only shoulder work ive seen him do is shoulder press.
so what do u guys think is the best way to build huge shoulders? lateral raises or shoulder press?
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11-13-2010, 05:54 AM #1
MASSIVE SHOULDERS-lateral raises or shoulder press?
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11-13-2010, 06:13 AM #2
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11-13-2010, 06:19 AM #3
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11-13-2010, 06:46 AM #4
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11-13-2010, 07:45 AM #5
huge shoulders
your friend may of been blessed with great genetic shoulders. use the big compound
upper body push movements for big & strong shoulders. develop your strength in the
overhead presses, dips, & benches. correct disciplined lateral raises and the other
isolated shoulder stuff can be done for pre-exhaust or finishing, but focus on the
big ones for growth.......nothing behind the head and no upright rows !!Last edited by vincevaught; 11-13-2010 at 07:51 AM. Reason: forgot to tell him something
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11-13-2010, 07:54 AM #6
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11-13-2010, 09:09 AM #7
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11-13-2010, 09:42 AM #8
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11-13-2010, 09:43 AM #9
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11-13-2010, 11:29 AM #10
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11-13-2010, 11:40 AM #11
If you want huge strong shoulders do this routine and in no time you'll be swoll.
Side lateral- set 1 LBS x's 5, LBS+5 x's 5, LBS+5 x's 5. Next set repeat dropping lowest weight and adding next +5. Two sets only.
Partial Clean and press wide 4 sets as heavy as possible not breaking 6-8 reps,
Bent over barbell rows, 3-4 sets as heavy as can not breaking 6-8 reps.
Do not worry that the routine is shorter than others, do not try to add to it, and don't get hopped up on to much preworkout energizer's as this will rock your body into submishing.Proving to a know it all is a waste of time, Proving to yourself is a fun time.
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11-13-2010, 11:56 AM #12
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11-15-2010, 08:17 AM #13
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11-15-2010, 08:48 AM #14
Um why are you benching twice a week? and yes it will over train your front delts if you do shoulder press and bench twice a week. If you want bigger shoulders then you need to do shoulder press. Front shoulder press works your front delts more, behind the head works your medial delts more. Lateral raise works your side delts, and you need to do rear delts raises to form a complete shoulder. Reverse peck delts works well for rear delts also.
YOU DON'T NEED TO BENCH TWICE A WEEK TO ADD MASS OR STRENGTH TO YOUR CHEST. one good chest workout once a week will be more than enough. I used to bench twice a week when I first started working out and then switched to once a week and my chest grew a lot a I bench 355 easily now.Everybody wants to be a bodybuilder, but doesn't nobody want to lift no heavy ass weights. --Ronnie Coleman
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11-15-2010, 09:10 AM #15
Upright rows (shoulder width grip or slightly narrower) have done more for my side delts than any other exercise, I don't directly train my front or rear delts because they already get blasted with all the benching and rowing I do. I also perform side lateral raises to finish off my side delts after upright rows.
- Upright Rows (8 reps)
- Side Lateral Raises (15 reps)
That's what I use for my side delts and it gets the job done just fine. I used to use overhead press aswell but dropped it a long time ago because I got nothing out of it, it's not a great side delt exercise and primarily only trains the front delts (with any real intensity). Performing overhead press for my front delts after benching 40 or 50 sets is kinda redundant
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11-15-2010, 09:37 AM #16
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This is a great shoulder workout, it hits the front, side and rear delts. It is important the exercises are done in the order. It is a methodical attack on the shoulder that will produce great results if done with strict form.
Arnold Press- WU 1x12, 3x4-8
Dumbbell Shoulder Press- WU 1x12, 3x4-8
Side Lateral Raises- WU 1x15, 1x8-10, 1X4-6
Rear Delt Flys- WU 1x15, 1x8-10, 1X4-6
Keep the warmups super light and the last super heavy. 10 working sets total."The greatest obstacle each of us must overcome is ourselves." -some wise guy
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11-15-2010, 09:52 AM #17
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11-15-2010, 10:36 AM #18
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11-15-2010, 10:55 AM #19
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11-15-2010, 11:11 AM #20
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11-15-2010, 01:30 PM #21
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
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11-15-2010, 02:00 PM #22
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11-15-2010, 03:20 PM #23
Not doing shoulder press because you already worked your front delts benching is kinda like saying you only want to do one exercise per muscle group.
Would you not do tricep dips because you already did narrow grip bench press? Probably not...its fine to do them both
I do a full shoulder workout right after chest on my push day(chest, shoulder, tricep)
I have to go a little lighter on the delts because the delts were already worked a little while doing chest...but its not overtraining
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11-15-2010, 04:49 PM #24
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11-15-2010, 05:29 PM #25
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11-15-2010, 07:25 PM #26
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11-15-2010, 07:49 PM #27
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11-15-2010, 07:56 PM #28
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11-15-2010, 08:07 PM #29
Overhead pressing and benching are far more similar than most people think, especially when you compare incline benching to overhead pressing. I don't think you understand what balancing a muscle group means, you balance a muscle group by training its opposing muscle group.
The only way overhead pressing would balance benching is if overhead pressing trained the muscle groups that oppose the muscle groups involved in benching. In regards to benching the primary muscles involved are the chest, front delts, triceps and internal rotators, this would mean that the opposing muscle groups would be rhomboids, rear delts, biceps, external rotators etc. I can safely tell you that overhead press does not work these muscle groups primarily, overhead press primarily trains the front delts, triceps, internal rotators, side delts (to small degree) and chest (to an even smaller degree).
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11-15-2010, 08:19 PM #30
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Example: Tak it for what it's worth:
Originally Posted by SS 2nd Edition beginning p. 153
http://startingstrength.com/articles...raps_starr.pdf
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