need some advice on how to bring up side delts, my shoulders are ok but i have always had a flat looking side delt ever since...i have tried lots of volume on side laterals cable and dumbbells but nothing seems to work....any advice? thanks u
need some advice on how to bring up side delts, my shoulders are ok but i have always had a flat looking side delt ever since...i have tried lots of volume on side laterals cable and dumbbells but nothing seems to work....any advice? thanks u
anyone have any shoulder workout reccomendations which also strenghten the rotator cuff as opposed to injuring it?
Rotator cuff is totally separate. Its not really worked during delts movements, that's why people end up with problems. They have big strong delts and weak rotators.
So you have to warm them up and work them separate.
This is not really true. While it is correct that many, if not most, trainees have push/pull muscle imbalances and would benefit from a lot more upper back and scapular stability work, including posterior cuff, the rotator cuff does work when you do many shoulder exercises to initiate movement. That's why you get pain during shoulder exercises when you have some sort of rotator cuff dysfunction.
Btw, no need to work your internal rotators if anyone is doing that. They get overworked as is. You can keep your shoulders plenty healthy with consistent use of external rotations at 0-20 degrees abduction, face pulls, band pull aparts, and scaptions. And unless you are an overhead athlete and need strength up there, DO NOT do 90/90 abdution/external rotation exercises. It is a dangerous position for most people and can actually cause shoulder problems.
Other maybe useful info...the supraspinatus (top of the cuff) is most commonly injured--it is also used most frequently in delt exercises. The infraspinatus is often underdeveloped.
This is not really true. While it is correct that many, if not most, trainees have push/pull muscle imbalances and would benefit from a lot more upper back and scapular stability work, including posterior cuff, the rotator cuff does work when you do many shoulder exercises to initiate movement. That's why you get pain during shoulder exercises when you have some sort of rotator cuff dysfunction.
Btw, no need to work your internal rotators if anyone is doing that. They get overworked as is. You can keep your shoulders plenty healthy with consistent use of external rotations at 0-20 degrees abduction, face pulls, band pull aparts, and scaptions. And unless you are an overhead athlete and need strength up there, DO NOT do 90/90 abdution/external rotation exercises. It is a dangerous position for most people and can actually cause shoulder problems.
Other maybe useful info...the supraspinatus (top of the cuff) is most commonly injured--it is also used most frequently in delt exercises. The infraspinatus is often underdeveloped.
Forget cable laterals, use dumbbells.
START at the top position with the arms straight out, this is going to mean REALLY light weight (baby).
Lower HALF way down to your sides, then return to the starting position.
I prefer seated.
Use relatively high reps, 12-20 range. If you can use more than 20lbs dumbbells you are a monster.
Basically what you are doing is only the top half the range of a standard side lateral, mechanically that is when the medial delts are working. The first half of a traditional side lateral is all trap and rotator cuff.
Finally, all this assumes you are leading with the elbows, at the top of the motion, look at a side mirror, your medial delts should be horizontal, your anterior delts should NOT be higher than your medials.
ThisSide laterals...drop sets!! standing & seated, have worked great for me
ThisHEAVY partial DB laterals
4) don't forget the rear delts! they are very imporant for round shoulders. I do a lot more sets for rear delts.
Sometimes I even start my training with rear delts. It's good to mix things up.
1) high dose deca or equipose
2) heavy military presses + laternal raises with a lot of drop sets
3) train heavy. Strict form for shoulders didn't work for me
When I tried to train heavier with a little bit of cheating, they start growing
very well.
I don't understand it but you have to learn what's working and what not.
4) don't forget the rear delts! they are very imporant for round shoulders. I do a lot more sets for rear delts, with higer reps
Sometimes I even start my training with rear delts. It's good to mix things up.
I agree on the cable stuff. It's useless for shoulders IMO
I only use them when I'm injured