I GOT THIS.
Start watching the video from 1:10
lateral raises, partials with HEAVY ASS WEIGHT
then, cut the weight in half and do fulls up to the shoulder
Finally, cut the weight in half or lower and do max range of motion to the top
3 to 4 sets
make sure to keep thumbs down and pinkies up (essential for lateral raise effectiveness)
Are there any tricks to keeping upper trap involvement out of shoulder work?
I heard that looking up while doing lateral raises is supposed to help, but I still end up with pumped traps from doing that.
shoulders respond to a fatass pump
[quote]LoRez wrote:
Are there any tricks to keeping upper trap involvement out of shoulder work?
I heard that looking up while doing lateral raises is supposed to help, but I still end up with pumped traps from doing that.[/quote]
not really IMO, whenever I really hit my lateral delts hard I feel part of my traps sting. I don’t think it’s a big deal as long as my shoulders are getting wider.
[quote]LoRez wrote:
Are there any tricks to keeping upper trap involvement out of shoulder work?
I heard that looking up while doing lateral raises is supposed to help, but I still end up with pumped traps from doing that.[/quote]
For laterals -
1.) Don’t bring the dumbbells up too high when doing laterals.
2.) Keep your shoulders back when performing movements (specifically laterals.)
3.) Focus on “stretching your arm” through the movement. I.E. - Focus on elongating your arm and reaching out with your arms as far as possible. This will keep your weights humble and the focus on the medial delt.
4.) Don’t let your ego lift the weight. Most do waaaay too much on laterals.
For rear delt flyes -
1.) Keep your thumbs pointed towards the ground.
2.) Lower weights, and make sure you get a nice bend when doing these.
3.) Doing these against an incline bench is the best way to keep your body english in check.
[quote]LoRez wrote:
Are there any tricks to keeping upper trap involvement out of shoulder work?
I heard that looking up while doing lateral raises is supposed to help, but I still end up with pumped traps from doing that.[/quote]
Work on the motion of lateral raises throughout the day thinking about keeping your traps pinned down and moving your wrists OUT, not UP. Whenever there’s a broken link in the MMC, this is always a great tool. Doing a movement once/twice a week is sometimes not enough.
Also, heavy high rep partials a la JM always made it easier for me to keep my traps from cheating into the movement.
[quote]LoRez wrote:
Are there any tricks to keeping upper trap involvement out of shoulder work?
I heard that looking up while doing lateral raises is supposed to help, but I still end up with pumped traps from doing that.[/quote]
I made a video for best way to hit lateral head.
Couple things to feel them even better
make sure front delts are tired (thats why chest/shoulder is great)
do rear delts before side delts. Rear delts are easier to isolate, make sure they are tired
What SSC said about side/lateral is spot on
[quote]LoRez wrote:
Are there any tricks to keeping upper trap involvement out of shoulder work?
I heard that looking up while doing lateral raises is supposed to help, but I still end up with pumped traps from doing that.[/quote]
Also, higher reps with lower weight (if doing full rom) is the way to go as you can keep perfect form
IF you are doing shoulders you have to have some form of overhead pressing thrown in the mix, I can’t believe how many people bust out set after set of lateral raises and never do a single damn overhead pressing exercise… or if they do they don’t hit it nearly as hard as they should.
getting strong on the db seated press always helps
[quote]Doh wrote:
getting strong on the db seated press always helps[/quote]
Yess certainly
BUT
people focus too much on the front delt while its the side delt that makes a shoulder look big
[quote]zraw wrote:
[quote]Doh wrote:
getting strong on the db seated press always helps[/quote]
Yess certainly
BUT
people focus too much on the front delt while its the side delt that makes a shoulder look big[/quote]
^Cannot emphasize this enough!
Just make sure you’re working your side delt, and not being an ego lifter who has to throw up the 80’s on laterals even though you’re not getting much in the way of growth stimulation out of it.
S
[quote]zraw wrote:
[quote]Doh wrote:
getting strong on the db seated press always helps[/quote]
Yess certainly
BUT
people focus too much on the front delt while its the side delt that makes a shoulder look big[/quote]
This being why there’s that video of that dude overhead pressing 500 lbs (not jerking it, but with the ever SLIGHTEST amount of leg drive), but he doesn’t have huge looking delts. Overhead presses are great, I love them, they help my bench, blah blah blah…but for most people I’ve witnessed, they’re not even CLOSE to the best method for big-looking shoulders.
EDIT: my mistake, 495 lbs, at about 1:50 in this compilation video
