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Author Topic: lateral raises  (Read 2596 times)
Donny
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« on: October 24, 2012, 07:39:57 AM »

One thing i have never liked is lifting the Bells in the upper position so that my pinky is higher.. it really hurts my shoulders. This is a technique often recommended by trainers but i think it puts your shoulder in an un natural position with a weight. Even a simple exercise like this can have an impact on your shoulders.
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jpm101
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« Reply #1 on: October 24, 2012, 08:38:15 AM »

If your locking at the elbow joint, or even allowing a slight break, you might have a problem with the shoulders. Taking more of a bend at the elbow might help, and you really don't have to have the thumbs almost pointing to the floor and the little finger up. Gironda's methods did not always work for everyone and can be down right painful for some. We each have a different bone/joint leverage type. With the lateral raise, you really want to lead with the elbows and not the DB's themselves.

Starting the DB laterals from behind the back, rather from the front of the body as most do, will have a different affect on the delts. If standing, than the legs will have to be bent a little. Some do these sitting on a flat bench or a steep incline bench, with good results. Remembering to keep the arc of DB's behind you as you begin the movement. Good Luck.
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Donny
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« Reply #2 on: October 24, 2012, 08:57:33 AM »

I do them standing but never have the bells in front of my body in the start position. I raise the bells from my sides and in the lower position stop before my thighs as i feel it more in my delts. constant tension is the key i feel, never tried raising from the back and i will try it on friday on my shoulder arm day.. Grin
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« Reply #3 on: October 24, 2012, 10:54:39 AM »

Lately I have been doing them with my back against an I-beam.
I get into a "wall sit" position against an I-beam, this makes the movement really strict not allowing for any body english. Have had to seriously cut down on the weight though, at the moment the 30's are plenty.
Really isolates the side delts, and gives the perfect starting position at the bottom of each rep.
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« Reply #4 on: October 24, 2012, 11:55:22 AM »

Lately I have been doing them with my back against an I-beam.
I get into a "wall sit" position against an I-beam, this makes the movement really strict not allowing for any body english. Have had to seriously cut down on the weight though, at the moment the 30's are plenty.
Really isolates the side delts, and gives the perfect starting position at the bottom of each rep.
its about feeling the muscle and from your post you have found it !
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Montague
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« Reply #5 on: October 24, 2012, 03:34:04 PM »

http://ditillo2.blogspot.com/2011/03/advanced-deltoid-routines-larry-scott.html
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jpm101
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« Reply #6 on: October 24, 2012, 04:59:29 PM »

Montague: Nice site...interesting stuff.  Notice the break/bend in the elbows during any form of side laterals. A lock, or even slight lock, at the elbows seems to reduce the affect on the delts themselves. There is a form of side raises that  almost holds thr DB's as a 90 degree angle, which I have seen many men do.

The I beam lean is a good idea. Also effective when doing curls, BB or DB, with that back flat against the beam. Can also do side laterals with one shoulder leaning against the beam or even side presses, one side at a time.  

There is a negative form of the DB lateral raise, where you press a DB overhead  usually (one side at a time) and than lower it slowly to the side. Just re-press the DB up overhead again, lower..etc. Also affects the traps some.

Anyone know if Scott used cables much in his total delt workouts?  Good Luck.

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« Reply #7 on: October 24, 2012, 05:40:23 PM »

Anyone know if Scott used cables much in his total delt workouts?  Good Luck.


I don't know about cables, but I've read and heard several places where Larry consistently credits the "running the rack" method with his deltoid development.

I was always a bit amazed at Scott's natural shoulder width, which is rather sub-average. His delts were always impressive, but even more so if you consider what he had to work with and overcome.
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chaos
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« Reply #8 on: October 24, 2012, 06:14:54 PM »

Running the rack on side laterals will kill you.
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« Reply #9 on: October 25, 2012, 03:21:35 AM »

Running the rack on side laterals will kill you.


Unless you perform them like some people I've seen. Wink
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« Reply #10 on: October 25, 2012, 03:26:44 AM »

yes in the gym you see some weird variations... Roll Eyes
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chaos
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« Reply #11 on: October 25, 2012, 08:12:01 AM »


Unless you perform them like some people I've seen. Wink
You watching me  Huh
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jpm101
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« Reply #12 on: October 25, 2012, 08:44:58 AM »

DB presses (usually alternate) work well with running the rack. In some over crowed gym's, you would almost have to reserve the full DB rack, less someone grabs a pair pf 30's when you just about to worked up to using them.

Different versions of running the rack. General rule of thumb is doing one rep with the DB's and move up to the next weight. Like with DB curls, starting with 10 pounder's will seem like kids stuff for one rep. But when you run up the rack to a pair of 60-70 pounder's (max weight for one rep) you will see the benefit of working out this way. Some will stop at the max weight  (example 60-70lbs), but for full benefit you will run back down the rack to the starting 10 pounder's to complete the cycle. Unbelievable burn and pump, though the grip/forearms may give out before reaching the original stating 10 pounder's. Remembering that their is no rest at all, just go from one DB to the next. And one cycle only.   Probably to be preformed once every 2 or 3 weeks.

Some guy's will do 2 reps before advancing to the next heavier pair of DB's. I'm sure others have tried 3 reps each, but that may be defeating the original purpose of this system.  Good Luck.
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« Reply #13 on: October 25, 2012, 08:50:20 AM »

Just to say, may want to run the rack (DB curls or just about any thing else) as the final exercise in a program. With curls, the grip may give problems when trying to do other exercises in a workout protocol. Good Luck.
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« Reply #14 on: October 25, 2012, 11:20:46 AM »

I'm not a fan of most machines, but I do favor many lateral raise machines for the fact that they place the resistance a lot closer to where you want it compared with db's.
As such, I've grown to like performing drop-sets on this machine, which is much more practical and considerate during busy times at the gym.
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« Reply #15 on: October 25, 2012, 04:17:45 PM »

I find doing laterals seated helped take all the problems I ever had with them away. The hammer strength machine is nice too, but I prefer to use db's and sometimes hammer.

MDN
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« Reply #16 on: October 26, 2012, 01:37:20 AM »

'Running the rack'.. Sounds interesting. Never heard of this method.
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Donny
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« Reply #17 on: October 26, 2012, 02:05:19 AM »

'Running the rack'.. Sounds interesting. Never heard of this method.
it's a fairly old school method mainly used in Arnolds time but very effective.
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« Reply #18 on: October 26, 2012, 07:44:40 PM »

The version of running the rack I do is to use every other weight for as many as possible.
Like 60's then 50's...down to 10's each set as many reps as I can

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« Reply #19 on: October 26, 2012, 07:48:48 PM »

The version of running the rack I do is to use every other weight for as many as possible.
Like 60's then 50's...down to 10's each set as many reps as I can



I have done those and thought to myself that anyone coming in and seeing that last set would be like WTF...lol.
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Donny
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« Reply #20 on: October 27, 2012, 01:47:00 AM »

The version of running the rack I do is to use every other weight for as many as possible.
Like 60's then 50's...down to 10's each set as many reps as I can


yes that is more my idea of running the rack.
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chaos
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« Reply #21 on: October 27, 2012, 06:19:16 AM »

Kind of embarrassing for someone to come in and see you all sweaty struggling with the 10's.  Tongue
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Donny
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« Reply #22 on: October 27, 2012, 06:45:44 AM »

Kind of embarrassing for someone to come in and see you all sweaty struggling with the 10's.  Tongue
  Grin
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« Reply #23 on: October 27, 2012, 08:19:39 AM »

Depending on the way your shoulders are built you might be better of keeping the hand neutral to supinated at all times which can be awkward, feel wise, in the beginning.
Otherwise you'll have permanent impingement syndrome regardless of the exercise or activity.

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« Reply #24 on: October 27, 2012, 08:57:23 AM »

The version of running the rack I do is to use every other weight for as many as possible.
Like 60's then 50's...down to 10's each set as many reps as I can


haven't done laterals rack run lately there great,,,shrug's too..
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