I think I'm doing lateral raises wrong (and front raises). I've been working out for about 10 months but I don't think I've been seeing much shoulder progression. Currently I use 15.5KG (34.17lbs) on my shoulders but I don't actually reach the top of my shoulder line.
O___ < what they do
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O < what I end up doing
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I've been told to get muscle mass on shoulders you need to use a low amount of weight. But that confuses me because how do I progress my shoulders then if I always have to stay at a low weight? How much weight should I be using? What do I do if I feel like I need to use more weight? What is the max amount of weight I should use? Should I stop at a certain weight? So confused.
My workouts are around 3 hours long I don't want to spend lots of time adding more reps. I don't really do reps anyways. A 6 minute timer is what I feel comfortable with and has done good for me so far on other muscles. Also the only equipment I have is dumbbells so please don't talk about gym equipment, I'm not going to join a gym. Thanks for any replies though.
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Thread: I'm doing lateral raises wrong?
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08-30-2022, 12:48 AM #1
I'm doing lateral raises wrong?
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08-30-2022, 06:10 AM #2
Not intending this to be rude, but if you don't have any injuries to your shoulder and don't know how to do a lateral raise properly, there's no way a 3 hour workout is a good idea for you.
If someone recommended low weight to you in earnest, it was likely for the sake of learning form. Weight and volume correlate to determine intensity, and without overloading the stimulus via some combination of those two, over time, you won't force hypertrophy and your muscles will only remain adapted to the light workload.
That said, lateral raises are an important exercise with few good alternatives for what they target directly; but while they're important, the medial deltoid is still not priority number one when it comes to holistic training. I would not stop doing those, but what does the rest of your training look like? If you're relatively new, a productive workout would most likely not exceed 45 minutes.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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08-30-2022, 06:34 AM #3
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08-30-2022, 07:53 AM #4
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08-30-2022, 08:50 AM #5
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08-30-2022, 08:56 AM #6
Is 15KG supposed to be particularly heavy for these? I know you're kidding with the video upload since that's wrong on many different levels, but I think many people can do these relatively cleanly for at least five or so - I actually can. 40s for 5s starts to look a little iffy for me but I can do 35s in the 8ish range no problem. Is that even particularly unusual?
Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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08-30-2022, 09:34 AM #7
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08-30-2022, 09:50 AM #8
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08-30-2022, 10:04 AM #9
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08-30-2022, 10:05 AM #10
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09-01-2022, 04:35 PM #11
35 lbs holy s*** your doing it wrong.
Pick up some 10s, keep your arms straight, and control the lift. Don't do those swinging 90 degree elbow, halfway up, BS that I see someone doing every time I go to the gym.
My go-to is 15s, slow and controlled. I like to do alternating lateral raise and rear delt raise also. Rear delts are harder, so I cheat a bit on those and go a bit slower on the lateral raise. Sometimes I grab 20s just for fun.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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09-01-2022, 05:02 PM #12
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61357
Its just laterals...
Just do them how YOU feel them best.
That may be right out to the side
In the scapula plane
Stopping at parallel
Going lu raise full rom
Db
Cable
Machine
Find a weigh you can do 10-20 good reps and do a few sets innit.
Just do them and enjoy it bro. Who cares if you train 3 hours either?
Does it affect your life? If no. Keep going and enjoy it for now.
Is it ruining your school/work/relationship?... Better sort that.
It will all change as you advance and find what works for you anyway.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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09-01-2022, 09:54 PM #13
For me, 15 kg would be too much for a strict movement or even with some momentum used.
Well, I never tried them in your rep range, but usually 10 kg would be the most in the 10-20 rep range for me.
And even 10 I find hard. 7 or 8 kg usually with short rests and some myo reps at the end.
But I'm a frail/feeble younger-than-Paul guy.
Also, usually I do them at the end, after workout + heavy bag, so there's my excuse for being frail/feeble.
So, yeah, I was shocked that OP could do them with 15, after 10 months of training, while saying that "I don't want to spend lots of time adding more reps" - meaning he already added more reps and he is in a high rep range.
I also like them Steve Shaw style, with one arm, bulldozer lateral raise, where you use momentum. There I could use 15 kg.
Next thread on Nutrition should be "Who would you have breakfast by the pool with: Paul or Eli?"
Please wear clothes in the pics, don't go wild.
Please!I like to learn from the mistakes of the people who take my advice.
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09-02-2022, 09:06 PM #14
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09-06-2022, 08:57 AM #15
I'm not at all a fan of the variation shown in the video, personally. To me it seems counterintuitive and kind of stupid to deliberately choose a heavy weight for what is often supposed to be a finisher, if you can only do it by launching it before the main arc of resistance happens. However, provided that the form is good, I don't see any reason why a heavier weight should be shunned; if someone can do clean lateral raises with heavier dumbbells, that just means better stimulus for the deltoids.
Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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09-06-2022, 02:02 PM #16
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