After googling impingement injury, it would appear that that’s what I currently have though I picked it up through work. Shoulder pain isn't necessarily correlated with the beating the lateral delts can take. You work the shoulder muscles by isolating them. My right shoulder is sensitive due to an old injury and warns me very quickly if I’m doing something stupid. 3x8-12 triceps pushdowns SS 3x15-20 lateral raises 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises LEGS 2x5, 1x5+ squat 3x8-12 Romanian Deadlift 3x8-12 leg press 3x8-12 leg curls 5x8-12 calf raises The program is run 2x per week, and the progression for Bench, OHP, Rows, and Squat is 5lb per session, and 10lbs for Deadlift per session Like front raises, lateral raises can be done seated or standing, one arm at a time or bilaterally. no, if you do lateral raises every day you will probably get bigger..Arnold S. kept a pair of 40 lb dumbbells under his bed and did laterals every morning..and it worked for him! Cable curls: 20 reps Tricep pushdowns: 20 reps Cable upright rows: 20 reps. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. The main function is a lateral arm raise, which cannot be found in any of the basic compound exercises. Currently doing 35's. Not very much, some people will get big delts just OHPing same way some people will get big triceps just benching. I feel no pain when it happens, but I just get the feeling something is wrong. Lateral raise weight I'm fairly new to all this but currently I'm using a 10kg dumbbell for my lateral raise, which at first I struggled with but can now do quite well with it so I decided to up it to 12.5kg and I can barely lift my arms. Bulgarian Splitsquats 2x10 Rpe 8. 9. yes light cable lateral raises every workout. This aspect of the deltoid muscle is active during movements like lateral raises. Use zero momentum in the first half of the movement. I workout 4 times a week, so I was thinking of doing a couple of sets every time I go to the gym. Saturday: Benchpress 10x2 Rpe 7-8. I started doing 4-5x20 lat raises 3x a week and my delts have definitely blown up. Hit this exercise too hard several months ago and injured my rotator cuff. My right shoulder is sensitive due to an old injury and warns me very quickly if I’m doing something stupid. Back to our lateral raise–overhead press comparison: The focus of the lateral raise is a single muscle, specifically the medial (middle) head of your deltoid, or shoulder muscle. They feel uncomfortable and unnatural, and for me that is a big warning sign. Doesn't work for everyone. Strengthening the lateral deltoid with lateral raise exercises. Like most trainees, you don't want to take the time to find your 1RM so you grab some light dumbbells that you could curl 50 to 60 times before failure. I’m not a fan of dumbell lateral raises. The overhead press, by contrast, works not only all three heads of the deltoid, but also the triceps, and (to a lesser extent) the upper pectorals as well. Why? Tricep extension 3x20 Rpe 10 Muscle damage is created when you're stretching the muscle fibers under load and tension. I have always focused my training around presses for shoulders. The middle deltoid isn't highly active during the big upper body compound movements. Edit: Just to add that a lot of people seem to have actually caused problems doing them, so just to repeat again, use a proper weight and form. Lateral raises. With about 4 sets of lateral raises and 4 sets of face pulls. You could easily do half of the lateral raise with 60-pound dumbbells even if you can only use 20 pounds for the full range. Alternating bicep curls 2x10 rpe 8. To do the exercise, you need a pair of dumbbells and an exercising ball. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. each night usually 5 sets of 7 or 9 repetition my goal is to grow my deltoid muscle as fast as possible... thank you 12-31-2007, 09:56 PM #2. shiznut123. I just find them a boring exercise to do in the gym so doing it at home would save 10 minutes at the gym for other things. Im thinking about switching my routine to the opposite. Once I can do that without feeling fatigued I go up one dumbells weight. I'd also recommend doing a 20 minute "boring" accessory session at home 3 or 4 times a week instead: And maybe some stretching (hamstrings and glutes) during breaks in this. N'T worked directly in any compounds that I know of and recover quickly a fan of dumbell lateral raises to... In your house sufficient growth for most people upright row, use a wide grip target. 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