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Use The Exercise Lateral Raise to add some serious width and size to your shoulders
Routine A Level 1-how to use exercise lateral raise to add some serious size and width to your shoulders! Warm up your delts with behind the neck presses done for 2 sets of 15-20.Give slow controlled reps however do not lock out and do not rest at the bottom position either, a state of continuous tension is what you seek. After the warm up proceed to your first real set of presses behind the neck, but you have to stretch the delts for a few seconds and then off to presses .Use a weight that gives 10-12 reps (full reps), do your reps in partial rep style, no locking out and no rest at the bottom position .Do all the reps you can manage which should fall between 15-20 reps. Continue pressing even though you may be covering a distance of just a few inches, these are called burns and doing this takes the muscles through a deeper state of fatigue and thus stress. After the first set rest about thirty seconds and proceed, decrease the weights by 10-15% and proceed to the next set with the same intensity as they first doing all the burns possible. After completing the second set rest a minute and pick up two dumbbells one should be 10lbs lower than the heaviest dumbbells you can use for about 8-12 reps on seated side laterals (If you normally use the standing position instead of the seated variant than expect a weight decrease but not to worry you will soon see a weight increment in the coming weeks) As an example lets say you can normally use 30lbs for 8-12 reps you should use 20lbs as the lower weight. Place the dumbbells on the floor at the sides of the bench you will be using for seated laterals, pick up the 30lbs and give all the reps you can, these again are not normal reps, Do not rest at the top and at the bottom your motion should resemble a birds wings as it flyes through the wind. Your delts will scream as the blood and lactic acid builds up, there will be a tendency to stop and rest, as the weight gets heavier and the pain intolerable. This is the time you should give it all and through sheer dint of determination continue the reps even though the reps will soon be covering a distance of a few inches. The best way to go through this is to challenge you. Tell your delts they must grow and that you set the rules. Push hard. Give all the burns possible until they just wont budge and remember the techniques used for seated side laterals (pour the milk and tilting forward a bit). After all the partials have been given, rest 10 seconds and begin to cheat the weights up, cheat enough just to get past the sticking point using muscle power the rest of the way. Resist the negatives with the cheats. exercise lateral raise tip After the cheats drop the weight and immediately grab the lighter weights in this example 20lbs and do another 6-10 reps to failure using cheats to aid your failing muscles. Your delts at this stage should be full and bigger than you have ever seen them. Stretch your delts and rest a minute or two and pick up two dumbbells that you can do 6-10 reps with on the bent over rear lateral raises and proceed to an incline bench set at 20-35 degrees with the racks removed .Now perform this way: leaning on the bench, the dumbbells touching, fly with the dumbbells making sure that your palms always face the floor and like side laterals your little finger should be higher than the thumb side of the dumbbell Bring your arms as far out as possible and keep the delts moving continuously through out the movement with no rest between reps follow with burns after partials begin to fail. That's five sets and two warm up sets and your delts would have received all the stimulation they could need do this routine once a week done for two weeks. Nutritional intake should be balanced and calorie intake higher also other sports that involve the shoulders should be avoided to allow for optimum recovery-exercise lateral raise |
