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Post by davisk on Sept 14, 2009 15:10:37 GMT -5
When doing lateral or front DB raises, is it necessary or optimal to raise the weight above your head?
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Post by Theo Papatheofanous on Sept 15, 2009 8:00:46 GMT -5
Davis,
Raise your arms (no bend at the elbow) out to the sides and as you do so try to reach out to your sides as far as possible;as your arms reach a parallel position with the floor, begin to shrug your shoulders towards your ears. Note this shrugging motion should all occur simultaneously with complete movement.This is classic innervation style ala Scott Abel by the way...he also states to 'hang 'em' at the bottom position which emphasizes the "stretching with resistance" that is suppose to occur for maximum benefit...this is the way to go.
Theo
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Post by davisk on Sept 15, 2009 11:32:35 GMT -5
So for front DB raises use the same mechanics? What about bent-over laterals?
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Post by Theo Papatheofanous on Sept 15, 2009 20:30:47 GMT -5
Yes...anything that involves the shoulder complex...that's the way to do it.Everyone of those shoulder movements should involve the stretch with resistance at the bottom position (hang 'em) and the shrug movment at the top (bang 'em + squeeze).
Theo
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Post by davisk on Sept 16, 2009 12:49:21 GMT -5
My shoulders, specifically my traps, are definitely feeling it today after yesterday's workout. Is this the right effect? It seems like my traps may be overtaking the delts. Perhaps, I'm doing something wrong.
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Post by Theo Papatheofanous on Sept 17, 2009 7:13:15 GMT -5
Davis,
That's actually a great sign that you are performing the movement properly;you are recruiting the complex as a whole...just keep on performing this way.Means you're 'hangin' at the bottom position.GOOD JOB!!!
Theo
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Post by ongar55 on Sept 17, 2009 10:55:50 GMT -5
My delts have improved so much using these methods, Its funny now you know "how " to do something you notice how many people do them wrong,
For DB laterial raise i prefer to do them seated ( Davis not sure if you have them standing or seated)
I also find as i "hang" them, to lean slightly forward to pre stretch the muscle further.
Trust me you dont need much weight, and correctly squeezing them at the top( shrugging movement) will sure have you delts on fire mate LOL.
-Dan
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Post by Theo Papatheofanous on Sept 17, 2009 11:55:48 GMT -5
When you 'HANG EM' you automatically tilt forward slightly...
Theo
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Post by davisk on Sept 18, 2009 9:26:06 GMT -5
Danny, I have been doing the lateral raises while seated, but I have been doing the front raises while standing. Should I also be doing the front raises while seated for the optimal effect?
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Post by ongar55 on Sept 19, 2009 9:44:55 GMT -5
Well thats a question for Theo mate as he might have you doing them 'standing' or 'seated' for certain reason's.
To my knowledge the "norm" is doing them standing, I actually use a barbell for front raises , I know innervation princples is to do them one arm at a time, but i find i cant keep constent tension doing them this way, I get more out of the movement doing them with a VERY light barbell,
-Dan
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Post by darius on Sept 19, 2009 10:15:16 GMT -5
Using BB will not allow for maximal stretch at the bottom of the movement IMO.
As far as front rises go, I would like to add to that question. Considering the fact optimal stretch is what 'loads the muscle', then doing rises sitting on an incline would make sense, no? Speaking in generalities of course...
Darius
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Post by Theo Papatheofanous on Sept 21, 2009 7:20:42 GMT -5
Danny, I have been doing the lateral raises while seated, but I have been doing the front raises while standing. Should I also be doing the front raises while seated for the optimal effect? Nope...if not stated,you perform them standing.This is what is intended for YOU. ;-) Best, Theo. |
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Post by Theo Papatheofanous on Sept 21, 2009 7:58:41 GMT -5
Using BB will not allow for maximal stretch at the bottom of the movement IMO. As far as front rises go, I would like to add to that question. Considering the fact optimal stretch is what 'loads the muscle', then doing rises sitting on an incline would make sense, no? Speaking in generalities of course... Darius Absolutely Darius...it's an excellent way to focus on form as well with basically no chance of adding "body english"... Theo |
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Post by biggiesmalls on Nov 12, 2009 13:36:12 GMT -5
my delts have improved so much because of this and caps scream every single time.also,the ego takes a back seat from not being able to handle heavy weights
bs
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