Nitty Gritty Shoulders....Best BASIC lifts?

[PancakeFiend]

i thought he said one-three basic lifts for building up front/rear, and not three shoulder exercises for building up front/rear...

 

[JG1]

What works for me:

4 sets of wide grip upwright rows (pinkies on the wrings) 10-12 reps to failure.
4 sets seated d-bell presses 8-10 reps to failure.

 

[Debaser]

The original questions were shoulder exercises.

Actually, he said best basic lifts, and also mentioned rear delts. Rows and deadlifts are the best for rear delts, and they're basic exercises.

 

[casualbb]

Debaser, let me ask you a question: which will cause more growth in a muscle, a stabilization role or a prime mover role?

Just because an exercise allows you to lift more absolute weight doesn't mean that each muscle is experiencing more absolute weight.

 

[gymtime]

Debaser, let me ask you a question: which will cause more growth in a muscle, a stabilization role or a prime mover role?

Just because an exercise allows you to lift more absolute weight doesn't mean that each muscle is experiencing more absolute weight.

Also, how much of even a sablizer role do the rear delts play in a row or DL? My experience has been that stablizer muscles play a larger part in press excercises (for obvious balance purposes) than in pulling excercises, such as rows and deads.

 

[Lee]

military, seated side lateral raises, butterflies. hits all 3 delts, and if u have good form, makes em blow up.

 

[Tiervexx]

front delts are easy to work with presses.

I feel that doing upright(bend over just by a few degrees rows with a shoulder width grip works the side and rear delts just as well as presses work the front.

Use a shoulder width grip because the very close grip that most people use focuses on traps. And you should bend over a little to hit the rear delts a little more.

Trust me on this. my rear and side delts were really lagging until just a while ago. And during that time I did not do any side or rear delt rasises but once i started doing those again they became allot easer. So i know that this exercise works very well if done properly.

 

[Debaser]

Debaser, let me ask you a question: which will cause more growth in a muscle, a stabilization role or a prime mover role?

Heavy compound movements are simply more effective (IMO) for adding mass. I don't know about you, but my rear delts contract pretty hard when I'm pulling a row. They might be considered stabilization in a deadlift type movement, but not in a row (correct me if I'm wrong).

Another reason, and this is pure theory on my part, is the fact that you're making weight increases so rapidly. You might go from a 100 lb row to a 200 lb row in the time it takes you to go from 15 to 20 lb dumbells, for example.

 

[Deleted member 33117]

Debaser, I suspect the reason for growth stimulation from compound movements is more related to hormone relase due to a much larger mass of muscle fibers being recruited during each set.

 

[Deleted member 33117]

... this is not to say that additonal fibers cannot be recruited for further growth in the localized muscle by isolation movements though, its just that you are likely to see faster growth in all the muscles involved in a compound movement than you would by simply doing isolation movements.