Lateral Raises.....Volume or Heavy Weight?

[LeviathanX]

I disagree with all the previous posts. The key to building muscle is overload. If you are doing 10-12 (or even 8-10) reps you aren't achieving overload, you need to add more weight. I'd say stick to 4-6 reps for lateral raises. Don't worry about ultra strict form... that'll simply limit the amount of weight you are doing and will set you up for injury.

 

[gymtime]

I disagree with all the previous posts. The key to building muscle is overload. If you are doing 10-12 (or even 8-10) reps you aren't achieving overload, you need to add more weight. I'd say stick to 4-6 reps for lateral raises. Don't worry about ultra strict form... that'll simply limit the amount of weight you are doing and will set you up for injury.

How does using strict form set you up for injury?

 

[bignate73]

I disagree with all the previous posts. The key to building muscle is overload. If you are doing 10-12 (or even 8-10) reps you aren't achieving overload, you need to add more weight. I'd say stick to 4-6 reps for lateral raises. Don't worry about ultra strict form... that'll simply limit the amount of weight you are doing and will set you up for injury.

overload meaning with regards only to weight? the key to building muscle is stimulation the muscle doesnt see the numbers on the dbells. so if the body percieves a new stressor, it will be forced to adapt. i would say that the percieved exertion on a set of strict, SLOW lateral raises is probably on par with a set of semi sloppy heavy fast lateral raises, but the risk factor is low for the controlled set.

now for personal accounts: ive done both and "personally" found that a lower weight was superior for injury prevention, muscle control and overall development.

"if you cant stop the weight at any point in the rep...then you arent lifting it, YOURE THROWING IT."

 

[gymtime]

"if you cant stop the weight at any point in the rep...then you arent lifting it, YOURE THROWING IT."

Excellent. Nate - I'm stealing this. Just letting you know.

 

[LeviathanX]

No... I don't think you understand. First of all, I intentionally used the word 'ultra' when describing strict form. Some people follow such a strict form that it puts their body in an unnatural position. This, in turn, not only restricts the amount of weight you can lift, but also sets your body up for injury because you are not letting your body move naturally with the flow of the movement.

As far as overload is concerned. I was speaking of muscle overload which intuitively means muscle stimulation. This is the entire idea behind HIT training.

It seems like you guys see in black and white. There is only sloppy form, and there is only ultra strict form. However, realize that a technique is considered 'strict' as long as you are maximizing stimulation of the intended muscle group. Yes, a slightly less strict form will rely on other muscles somewhat, but this is more than made up for in the greater amount you can lift.

I suggest you guys go read the Max-OT training manual at www.ast-ss.com and learn more about this style of training. It is very comprehensive and goes a good deal into the physiological science behind what I've just said.

 

[JOKER47]

"if you cant stop the weight at any point in the rep...then you arent lifting it, YOURE THROWING IT."

Good point to live (lift) by.......


Joker

 

[Realgains]

Lateral will do little for shoulder mass. Do heavy overhead pressing bro and maybe some heavy STRICT upright rows if your shoulder joints can handle them

 

[LeviathanX]

Upright rows are primarily hitting the back (trapezius), not the deltoid. I agree, though, that upright rows are a good mass-building exercise. Make sure you do them correctly, many people injure themselves using upright rows.

As far as eliminating lateral raises. I don't think that is a good idea because shoulder presses - although they hit the entire deltoid group - tend to focus more of the mass development on the front deltoid. Lateral and bent-over lateral raises are important for overall shoulder development. I've seen many a guy that only did presses and their shoulders curve forward because the rear deltoids aren't as developed.

 

[CDogg-vic]

I found both worked best. Pyramid up to a heavy weight for 4-6 reps and do 4 sets, then work your way down to exhaust them.

 

[LeviathanX]

I disagree again. Fatiguing your muscles is a common myth (like supersets) that people follow thinking it'll build stronger muscles. The fact of the matter is that it is overload (not fatigue) that makes your muscles grow. Therefore, I'd warm-up, do a few weight acclimation sets, and then do 2-3 sets at 4-6 reps. Then move on to another exercise.

If you don't believe me, try it sometime. I think you'll find you get better results if you focus on putting all your efforts into the main sets, rather than saving some for the fatigue sets.