Side laterals.

[metalruler]

Hey guys, I read an article in FLEX regarding the side laterals Gary strydom did...Its like pouring a jug of water, have any of u tried side laterals like this. Pls shed some light. Many thanks

[Jeff Miller]

Hey guys, I read an article in FLEX regarding the side laterals Gary strydom did...Its like pouring a jug of water, have any of u tried side laterals like this. Pls shed some light. Many thanks

Never even heard of it.

[metalruler]

Strydom supinates at the top, thus making it look like he's pouring a jug of water...

[Montague]

Yeah.
The “pouring” motion helps me ensure that my elbow leads the movement and stays slightly above my hand/dumbbell. This method is harder than the people you see who raise the db above their elbow and shoulder.

But don’t just simply bend your wrist to achieve the pour position.
Try this with a light db in hand:
Hold your arm out to your side so that it is parallel with the ground.
Add the partial bend at the elbow (like when you execute the lateral raise).
Now look at your db. It should also be parallel with the ground.

To achieve the pouring position, TILT JUST YOUR ELBOW up a bit - the db should remain at the same height - and that will cause the front of the db to dip down (like when pouring). If you do it right, you should also feel more tension shift to the lateral delt head.
I hope this description is clear enough to understand.

That’s the technique I use, and feel it is a bit more effective than other methods.

I haven’t seen the current FLEX. Is this an old article with Strydom?

[jpm101]

Actually that's an old offshoot of the '60's. I believe Gironda made it one of his basic delt exercises.  You do keep the elbow out wide and high, inline with the body.. But the little finger(s) should be much higher than the thumb at the hand/wrist position when at the top/finish of the exercise. In other words, keeping the thumbs down as much as possible,  you lead with the elbows (slight break at the elbows). Like pouring another round of beer at the local pizza joint. Good Luck.

[Montague]

But the little finger(s) should be much higher than the thumb at the hand/wrist position when at the top/finish of the exercise.

Right.
If your form is on, that is how your hand will be positioned.
Great illustration!

[bigguns175]

That is the method Markus Ruhl trains with.  It was either in his video or in this muscle development article "superhero delts" a few years back.  Where he told how he would do seated laterals raises and make sure the the elbows were always above his hands.  Seated it was like impossible but I do use this technique for standing, think it works pretty well.

[The Squadfather]

you guys are overthinking everything, get under that heavy ass bar or db's and press.

[pumpster]

Yup, this is paralysis by analysis. Laterals with a slight cheat at the beginning are major size builders. Having the small finger and elbows up give it a slightly different feel, like turning the wrist while doing curls.

[metalruler]

Thanks guys for shedding some light. 

[GoneAway]

Just brings a tad more of the medial and posterior deltoids into play. Some people just tilt their wirsts (as explained above)... don't just do that. Tilt your UPPER arm, as that's where the deltoids attach into and that's what brings those muscles into play.

[metalruler]

Can u go as heavy, compared to ur conventional side laterals???
Thanks again guys

[natural al]

you guys are overthinking everything, get under that heavy ass bar or db's and press.

no truer words have ever been said.  Don't worry about this kinda stuff unless you're trying to bring detail out for a show, if you do you're wasting your time. 

[Montague]

Can u go as heavy, compared to ur conventional side laterals???
Thanks again guys

Depends on how you do “conventional.”
A lot of people – like my training partner one buddy – use terrible form like I described above. Just using correct form is harder for him.
And adding the “pour” is harder than the standard correct form.

So, depending on how you do them now, it could be a bit harder to a lot harder.
Just try it, and decide for yourself.

[Montague]

And like others here have mentioned, the movement isn’t a “size builder.” There ARE much better choices for that.

However, you never stated your training goals.
So rather than speculate, I’m only attempting to answer your original question about the movement.

[pumpster]

And like others here have mentioned, the movement isn’t a “size builder.” There ARE much better choices for that.

Disagree. Side laterals of any type using a little cheat, are analogous to cheat curls. The best size builders along with presses.

[metalruler]

Thanks guys for the great advice. Well I'm tryin to get bigger side delts, but i just wanted to try the way gary strydom did and it was pretty hard but effective cos it isolates. U can't really go as heavy as u can with the normal side laterals. It was a trail and error kinda workout, to feel how it works, but I'll go back to the normal side laterals....Thanks alot again guys.

[bigguns175]

With correct form you can put on great size.  Correct form allows you to build a better physique and more muscle without having to use 200 lbs to do it.  You don't always have to do that heavy weight to get size, all you really have to do is thoroughly exhaust the muscle.  You can do drop sets or supersets or shorten time in between sets.  Yes it is more exhausting but you are less likely to rip or tear something cheating with heavy weights.  Safety first, once your injured there's no going back.

[Jr. Yates]

With correct form you can put on great size.  Correct form allows you to build a better physique and more muscle without having to use 200 lbs to do it.  You don't always have to do that heavy weight to get size, all you really have to do is thoroughly exhaust the muscle.  You can do drop sets or supersets or shorten time in between sets.  Yes it is more exhausting but you are less likely to rip or tear something cheating with heavy weights.  Safety first, once your injured there's no going back.

awesome post, i agree 100% all your reps should be the same speed and they all should be nice and steady no matter what excersise your doing...i don't belive in the ronnie coleman 800lbs deadlift for 2 reps or any of that nonsense.

[buffbong]

people for years said dont worry about going heavy on side raises and i followed that advie and did the 20s for 12-15 for years. i never had bad shoulders. but since ive used more wieght and treated raises like any exersize ive added alot more size on delts. i dont think u need crazy wieghts for side raises personally 40s for 2sets of ten and 50s for 2sets of ten is plenty for me...

[Gene]

Works Good like that; I've done it this way for some time.  Someone recently mocked this form as wrong on the gossip board.  I thought WTF?

[GoneAway]

There's no straight way to do something or number of reps/sets to do it in to achieve that extra inch or desired look. It's all upto how your body responds to whatever you're doing. Remember that.

I like to go heavy on side laterals too. Maybe 6 reps would be the average heaviest i go with good form.

[natural al]

seriously.  If you go to the gym and try to do all this stuff like twist your wrist at the top of side laterals and get that mind muscle connection going you know where it's gonna get ya?  No where.  Why?  Simple, let's say you go into the gym and do everything as textbook as possible, now let's say that you get up to the 25lbs db's before you start loosing form.  now since you want to keep eveything as close to perfect form as possible your really never gonna lift any heavier than that on that movement and guess what?  You've stopped progressing.  There's no new stimilus to get that muscle growing.  Form is important but not the give all end all.  The average natural-or even juiced guy-that's trying to get bigger should worry about lifting heavier and heavier weights not about twisting thier wrist while doing laterals. 

[IceCold]

Yup, this is paralysis by analysis. Laterals with a slight cheat at the beginning are major size builders. Having the small finger and elbows up give it a slightly different feel, like turning the wrist while doing curls.

how do you do laterals on a bowflex.

[pumpster]

how do you do laterals on a bowflex.

LOL You have no life dude. Your posts contain neither humor or wit. Pretty soon you'll be back in time out.

I encourage you to carry on with more of the same mindless, one-dimensional Yates nut-worship completely bereft of objectivity. Do it because you are delusional, it's your calling.