Any of you guys do direct shoulder work(lateral/front raises) here?
What do you do? Why do you do it?
I had a shoulder day in my routine until i started 5/3/1 last month, where i did upright rows (EZ bar) after behind the neck smith machine military press/ DB press, and I usually finished with cable lateral raises. I did 3 sets of cables followed by a fourth set of negatives where i would raise the D handle with both hands and slowly lower it for as many reps as i could.
I was trying to emphasize the medial delts as much as possible. Even though upright rows are said to put the humerus in a bad position, I thought they were effective.
I did rear delts on back day.
I do shoulder work now because I just want to be stronger all over. I switch out military press and behind-the-neck presses each week, followed by dumbbell work. Nothing major.
I have a shoulder/traps accessory day. I’ll do machine shoulder press for a couple high rep sets, pretty much for a warm up, then a few supersets of seated db laterals and chest supported rear laterals. Last exercise is seated shrugs for a few high rep sets. I do this to balance the musculature around my shoulder joint.
Compund shoulder exercises twice a week. For example, bradford press on ME Bench day and a seated pin shoulder press on DE Bench day. Been really thinking about ditching DE bench day because it doesnt do anything for me and turning that into a shoulder priority day.
same here. i did that when i started 5/3/1 from westside type stuff. now ive drifted away from 5/3/1 a while ago but i still use a shoulder day every thursday. i cycle between DB Shoulder Presses and Standing Militarys because of shoulder issues. i cant go heavy on laterals or front raises either without aggravating my right shoulder. so its always high volume. but the results ive gotten were far better then the speed work. from boxing i was already fairly explosive to begin with anyways
doing 5/3/1: after bench push press and some face pulls/rear delt raises, than standing military the other day, the only time i use lateral or front raises is on my deload weeks, do these for high reps