View Poll Results: upright rows vs. side laterals for medial delt width and mass?
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upright rows
8 27.59% -
side laterals
21 72.41%
Thread: shoulder width
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07-27-2004, 03:14 PM #1
shoulder width
upright rows vs. side laterals for medial delt width and mass?
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07-27-2004, 03:16 PM #2
i think side lats if going heavy with good form
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07-27-2004, 03:17 PM #3
I'm with Rizz.
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07-27-2004, 03:18 PM #4
Lateral Raises
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07-27-2004, 03:40 PM #5
i think upright rows build front shoulder and traps
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07-27-2004, 04:15 PM #6Anabolic Member
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side laterals mostly
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07-27-2004, 04:34 PM #7King of Supplements
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Side laterals... But shoulder presses will help you more than both.
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07-27-2004, 04:38 PM #8Originally Posted by nickrizz
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07-27-2004, 04:44 PM #9
Try supersetting side laterals with wide grip upright rows...
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07-27-2004, 05:55 PM #10Retired Vet
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Originally Posted by buff87
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07-27-2004, 06:32 PM #11
heavy side laterals,but wide grip upright rows will tend to work the side delts more so i would do both. If you bring the bar past chin high you then incorperate the traps same as with laterals if you bring the dumbell up above shoulder height you bring the traps into play.
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07-27-2004, 06:59 PM #12Originally Posted by nsa
Shoulder press will not kick in the lateral deltoid enough. Fibers in the anterior delt run vertical (Straight up and down, therefor they're load line can be from a dumbell). Medial Delt fibers run on a diagnal, so they have to be trained with with a cable come from opposite side (left side if ur trainin the right arm) infront of you to be most effective. If your doin a shoulder press and you feel ur medial delt burning, its simply a neurological sensation...
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07-27-2004, 09:20 PM #13
Tribex, are you suggesting cables instead of dumbell laterals and upright rows?
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07-27-2004, 09:27 PM #14
Which do you prefer? Seated side laterals, or standing starting w/ the dumbbell in
front of you?
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07-27-2004, 09:29 PM #15King of Supplements
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You can do side laterals with cables.
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07-27-2004, 11:37 PM #16Originally Posted by nsa
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07-27-2004, 11:40 PM #17
personally i like them seated because im all about form in my training now! But i use em both!
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07-27-2004, 11:45 PM #18
Bump Tribex's post. If your going to do side laterals, do em on the cable racks. Think about it. If your muscle runs diagonally (because we know the fibers do not run peferectly parallel to the ground) then it would make sense that the most effective way to work the muscle would be within the proper load line of it. That being said, strict lateral raises with cables would theoretically yield better mass results than those done with dumbells (although still proven effective). I dont see how theres any arguing this. I wont disagree that dumbell lateral raises are an excellent exercise, but the entire theory behind hypertrophy is that a muscle must be worked under tension, within its proper loadline. Therefore, utilizing cables for lateral raises would be the more obvious exercise to perform.
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07-27-2004, 11:46 PM #19
...And speaking of form, lateral cable raises wouldnt be performed standing straight up, you'd have to necessarily bend minutely at your hips....well everybody has their own way of doing things, but in all honesty, I've found this to be much more effective
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07-28-2004, 01:06 AM #20Originally Posted by BigErn
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07-28-2004, 02:25 AM #21Originally Posted by BigErn
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07-28-2004, 02:58 AM #22LM1332 Guest
military press will do you wonders. SHoulder width comes from both front and side heads of the shoulder grid
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07-28-2004, 08:26 AM #23Originally Posted by crosby7117
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07-28-2004, 09:51 AM #24
in my opinion, saying that cables will yield more muscle mass is like saying pushdowns for tri's will produce more mass than skull crushers! the only difference is that cables have a constant tension and even still i believe db side laterals are a much more intense exercise for the medial delts!
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07-28-2004, 09:58 AM #25
but upright rows definately work well
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07-28-2004, 12:32 PM #26Associate Member
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Originally Posted by nsa
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07-28-2004, 01:29 PM #27King of Supplements
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Bottom line is you have to switch up your exercises to keep your body growing. So switch up your exercises and use the ones that people think are the best for that particular muscle group. Unless you find something else that works very well for you, then rotate with that.
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07-28-2004, 05:40 PM #28
i dunno bro presses involve the anterior delt too much! Look at how the fibers run in the anterior delt, but then look at how the fibers run in tthe medial delt and then examine the exercise, they have no relation! the best way to hit a muscle group is to perform exercises in the same relation that the human body is designed to move that specific muscle group! just my 2 cents!
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07-28-2004, 07:02 PM #29King of Supplements
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Ok, im going to go with personal experience over the direction that a given muscle groups muscle fibers are arranged. I know from experience that heavy military presses increase your shoulder width.
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07-29-2004, 12:35 AM #30
if you do too much pressing you'll end up with unproportioned shoulders! i know this from experience because i used to do alot of pressing and my anterior delts grew pretty quick but my medial and posterior were lagging! think about how hard you're already hitting your anteriors from chest! i know guys that dont even do any pressing for shoulders and never have but still have huge shoulders! in my opinioin military presses are over rated!
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07-29-2004, 08:27 AM #31
i never do upright rows.... just lat raises
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07-29-2004, 08:31 AM #32Associate Member
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Originally Posted by crosby7117
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