Training side delts

[theprophe]

Whenever i do shoulders, my routine is usually chest,shoulders,tri's, the day after i can really feel it in my front delts, sore to touch, feels nice anyways no matter how many sets i do of side laterals i just don't get the soreness feeling like in the frond delts? I just do 3x8 side dumbell laterals even though im working just as hard, any opinions? for fronts i just do military press 4x8 or so, but they also get work from the bench and incline bench before, There is a machine at my gym for side laterals, i thought i would give it a try, since it would seem to isolate the sides more, any opinions?

 

[The Red Dragon]

I never get sore side delts, it's only my anterior and posterior deltoids that burn/get sore. Perhaps you should try upright rows...I got a lot of growth from that, but the safety of the exercise is very questionable I hear.

 

[gettinlarger]

There has been an assault as of late of questions about what you can do to make your muscles sore.

Soreness is not indicative of growth. Sure, it feels awesome, but it is not necessary for you to grow.

 

[theprophe]

I don't like upright rows, they really strain my wrists if i use heavy weight, so i advoid it. I use the soreness as a gage when to workout again, I usually will workout 1-2 after the sorenss is gone, like you said though, no one really knows its any indication of growth.

 

[The Red Dragon]

When I did them, I used an ezcurl bar

 

[jubei]

Upright rows (wide grip) and side raises are great for side delts. When doing upright rows place your hands approx. 24 inches apart with your thumb running along the top of the bar. If you hold the bar closer it works more traps, and if your thumbs aren't on top you'll get wrist problems. It is very difficult to get a pump in shoulders and side delts in particular. I am getting good results working on shoulders 2 x a week up from 1. Back and shoulders are both trained 2 x per week each with its own day as well as a combination day. Here is what my shoulder routine is like for a week.

Monday -shoulders-

Dumbell Press 4 x 5-8
Upright rows (wide grip) 4 x 8-12
Side Raises 4 x 6-10
Lateral Raises 8x 12-10

Friday -shoulders/back-

Chinups 5 x 15-20
Bent Over Rows 4 x 8-12
Upright Rows (wide grip) 4 x 6-10
Side Raises 4 x 5-8

 

[sk*]

Try to avoid upright rows guys. Probably the worse exercise on the rotator cuffs and overrated imo.

-sk

 

[Vortexx]

I don't know about the growth potential, but including a static hold or a drop set immediately after side laterals does make feel sore

 

[gymtime]

You're probably using poor form on your lat raises; many do. I almost always see guys using too much swing followed by the inevitable "knee dip" at the top of the excercise.

Lat raises should be done slowly and with not a lot of weight. You're working a relatively small muscle here and there's no need to go heavy.

Arms at your sides, slightly bent at the elbows. Bring your arms straight out to the sides to about shoulder height and back down, that's it. No swinging. No dipping. And keep the movement slow and controlled. To paraphrase bignate, if you can't come to a complete stop at anytime during an excercise, you're not lifting the weight, you're throwing it.

 

[theprophe]

I have tried them super strict and it burns like hell, but for some reason i seem to grow better using cheating on most exercises, at least the last few reps of a set, for instance on dumbell curls, ill give that little extra kick at the start to get it going, cause if i don't i have to use alot less weight and after the start of the exercise, the bi's won't be working too hard, at least thats what i found. It seems if i go past 8 reps, my muscles just lose all there energy and i can't get another rep out, so i usally go very low between 4-8 keep cycling when i get up to 8, usually increase the weight.
Im very paranoid about injuries and if anything feels funny ill stop, which is why i dont do upright rows or close grip bench, luckliy my tri's are my best body part and i do almost nothing for them and they grow.
I think ill try the drop setting, just to change things up a bit