Lateral Raises - UK-Muscle Body Building Community

Aris Mesh · 08-08-2006, 12:51 PM

Sorry if this is in the wrong place, I wasn't too sure where it belonged.

I've been working on my shoulders since I registered on this forum and one of the exercises I've been doing is athe Lateral Raise. However, I find it really difficult to progress with this exercise because I can't do more than raise 7.5 kg dumbells, I find it really difficult and I just find those muscles really weak. I do military press and I feel like I am making progress with that. Is there anything I can do so that I can really start to lift heavier dumbells when I do a lateral raise?

Thank you.

Magic Torch · 08-08-2006, 01:05 PM

These are ok mate. You dont generally lift much on Lat raises. Keep doing them!

You will make more progress on military press but this is completly different.

J

Ironman · 08-08-2006, 01:10 PM

Try beginning with lateral raises, that what I do to preexhaust my side delt before I press.

RAIKEY · 08-08-2006, 01:28 PM

^^ yep yep ,....

swap it around mate ,.....

you doing the lateral raises seated or standing,.........?

i start off seated and as i fail,.....stand up and squeeze out a couple more....

sometimes do single arms too....using the cables.....

just had a thort!.......have you been working rear delts at all???

the_gre8t_1ne · 08-08-2006, 02:17 PM

Quote:

Originally Posted by RAIKEY

^^ yep yep ,....

swap it around mate ,.....

you doing the lateral raises seated or standing,.........?

i start off seated and as i fail,.....stand up and squeeze out a couple more....

sometimes do single arms too....using the cables.....

just had a thort!.......have you been working rear delts at all???

he had a point as iv only just realised, i never workout my rear delts, tho they do a lil when i shrug i think, just started! the weight doesn't need to be heavy, so i just super set it with side lat raises! works a treat!

Magic Torch · 08-08-2006, 02:24 PM

I do rear raises on the bench lying down they are tops

I set them with lat raises too

Mr Chef · 08-08-2006, 07:10 PM

I like the clean and press it really gives your shoulders a good workout as well as traps,back,legs....

Captain Hero · 08-08-2006, 07:24 PM

Man I love lat raises they are a killer exercise

Aris Mesh · 08-08-2006, 10:21 PM

Hey!

This is what my training is, it was suggested by DB a couple of months ago when I first started here and I've knocked a couple of things out:

Train 3 days a week and alternate the workouts

so each bodypart gets hit 3 times every 2 weeks!

routine 1

Shoulders&back
wide grip chins 3x10
deadlifts 2x8
bent over rows 3x8
lat pull downs 2x10

military press 3x8
lat raises 3x8
upright rows 2x8

routine 2

Legs&chest

squat 2x6
leg press 2x10
SLDL

Incline bench press 3x8
flat bench 2x8
weighted dips 3x6
--------------------------------------------------

I do tend to do Lat raises last so that could be why I am so weak at them I guess? I am doing the raises standing. I'll try doing seated ones too like it was mentioned above. I'm not too sure what the rear delt is? That's why I cut and pasted my routine up.

(Those Lat raises are a killer alright, last night I nearly knocked this lady in the face, the gym was a bit crowded and I didn't see her coming.)

Thanks for the tips!

Captain Hero · 08-08-2006, 10:23 PM

Quote:

Originally Posted by Aris Mesh

Thanks for the tips!

Not that I gave you any bro but thanks

let us know how you get on with your training from now mate, give us an update in 6 weeks or so

Jimmer · 08-08-2006, 10:31 PM

How many reps can you do and for how many sets???? If it is 12 reps, then why not try (after warm up set/s) doing 8 reps on 10kg. Or even 6 would be ok if you are after SIZE. Then set yourself a challenge of moving up a repetition or 2 every month. Thats what I did...do....

Then when you get up to 12 reps on 10kg,move up to 12.5kg etc etc.

I would do:

set 1 = warm up 2.5 or 5kg which ever you can do 15 reps with easy..
set 2 = 5kg or 7.5kg x 10-12 reps
set 3 = 7.5kg x 10-12 reps
set 4 = 10kg x 6-10 reps

Maybe use a drop set on set 4 from time to time, so...

set 4 = 10kg x 6-10 reps
imediatelly after 5kg x 4-6 reps

This should spark some muscle fibres into action :lift:

Jim

08-08-2006, 12:51 PM	#1 (permalink)
Aris Mesh Newbie Trainer Join Date: Jun 2006 Location: Midlands Posts: 93	Lateral Raises Sorry if this is in the wrong place, I wasn't too sure where it belonged. I've been working on my shoulders since I registered on this forum and one of the exercises I've been doing is athe Lateral Raise. However, I find it really difficult to progress with this exercise because I can't do more than raise 7.5 kg dumbells, I find it really difficult and I just find those muscles really weak. I do military press and I feel like I am making progress with that. Is there anything I can do so that I can really start to lift heavier dumbells when I do a lateral raise? Thank you. __________________ "...when there is no vision, the people perish..."

08-08-2006, 01:05 PM	#2 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 5,176 Blog Entries: 5	These are ok mate. You dont generally lift much on Lat raises. Keep doing them! You will make more progress on military press but this is completly different. J __________________ intentionally blank

08-08-2006, 01:28 PM	#4 (permalink)
RAIKEY Please do not feed the Raikey, it may bite.!! Join Date: Jun 2005 Location: Deepest, Darkest , Yorkcestershire,...Ayup See thee!! Posts: 3,378	^^ yep yep ,.... swap it around mate ,..... you doing the lateral raises seated or standing,.........? i start off seated and as i fail,.....stand up and squeeze out a couple more.... sometimes do single arms too....using the cables..... just had a thort!.......have you been working rear delts at all??? __________________ I used to have a large gay following.......but i hid behind some cars and lost him!!

08-08-2006, 02:24 PM	#6 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 5,176 Blog Entries: 5	I do rear raises on the bench lying down they are tops I set them with lat raises too __________________ intentionally blank

08-08-2006, 10:21 PM	#9 (permalink)
Aris Mesh Newbie Trainer Join Date: Jun 2006 Location: Midlands Posts: 93	Hey! This is what my training is, it was suggested by DB a couple of months ago when I first started here and I've knocked a couple of things out: Train 3 days a week and alternate the workouts so each bodypart gets hit 3 times every 2 weeks! routine 1 Shoulders&back wide grip chins 3x10 deadlifts 2x8 bent over rows 3x8 lat pull downs 2x10 military press 3x8 lat raises 3x8 upright rows 2x8 routine 2 Legs&chest squat 2x6 leg press 2x10 SLDL Incline bench press 3x8 flat bench 2x8 weighted dips 3x6 -------------------------------------------------- I do tend to do Lat raises last so that could be why I am so weak at them I guess? I am doing the raises standing. I'll try doing seated ones too like it was mentioned above. I'm not too sure what the rear delt is? That's why I cut and pasted my routine up. (Those Lat raises are a killer alright, last night I nearly knocked this lady in the face, the gym was a bit crowded and I didn't see her coming.) Thanks for the tips! __________________ "...when there is no vision, the people perish..."

08-08-2006, 01:10 PM	#3 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	Try beginning with lateral raises, that what I do to preexhaust my side delt before I press.

08-08-2006, 07:10 PM	#7 (permalink)
Mr Chef Gym Addict Join Date: Jun 2006 Posts: 157	I like the clean and press it really gives your shoulders a good workout as well as traps,back,legs....

08-08-2006, 10:31 PM	#11 (permalink)
Jimmer 12% and going down! Join Date: May 2006 Location: Wiltshire, England Posts: 201	How many reps can you do and for how many sets???? If it is 12 reps, then why not try (after warm up set/s) doing 8 reps on 10kg. Or even 6 would be ok if you are after SIZE. Then set yourself a challenge of moving up a repetition or 2 every month. Thats what I did...do.... Then when you get up to 12 reps on 10kg,move up to 12.5kg etc etc. I would do: set 1 = warm up 2.5 or 5kg which ever you can do 15 reps with easy.. set 2 = 5kg or 7.5kg x 10-12 reps set 3 = 7.5kg x 10-12 reps set 4 = 10kg x 6-10 reps Maybe use a drop set on set 4 from time to time, so... set 4 = 10kg x 6-10 reps imediatelly after 5kg x 4-6 reps This should spark some muscle fibres into action :lift: Jim