Lying Side Laterals?

[mrbeefy]

OK .... have a guy in our gym, who has HUGE side delts! He says they are genetic (BS). BUT, either way, they had me looking at how mine are lacking.

Has anyone incorporated lying side laterals successfully to bring out the side delt?

I do the normal front, side, pressess, etc., but need something else. My front and read delts are fine.

Thanks!

[RUBICON19]

Ive played with them, but never gotten anything good out of it. I personally only like presses for delts..

[youngblood]

May 14, 2009 7:41:26 GMT -5 mrbeefy said:

OK .... have a guy in our gym, who has HUGE side delts! He says they are genetic (BS).
Thanks!

Why do you say it's BS? Maybe it actually is the truth?

I've used them, but mainly as a variation more than anything. I've also done them seated on an incline bench with a slight backwards lean.
Best thing I've ever found for the lateral head is to do laterals first, then some type of pressing movement. Even better, do something like this:

A) Hang Cleans (of Clean & Press)
B) St. Laterals
C) Std. Military Press

The combination of all three is killer.

[mrky03]

I find that heavy pressing is the best also. Lying laterals really limit your ability to overload the muscle.

[ntrllftr]

May 14, 2009 19:39:26 GMT -5 mrky03 said:

I find that heavy pressing is the best also. Lying laterals really limit your ability to overload the muscle.

Took the words right out of my keyboard.

[mrbeefy]

Thanks guys! Appreciate all the input!

YB: The only reason I question his genetics is I saw pics of him about a year ago. He looked good and natural. Now, he looks like a PRO. NO one gets that type of mass, cuts,etc. in that short of time...genetically. I'm not "dissin'" on him. I really am kind of envious of his physique. The dude was massive and cut. Just prefered the truth. (Jack Nicholson = "You can't handle the truth"!....LOL! )

I normally did light shoulder work (incrase blood flow), then did presses, then did my laterals, etc. Front and back have come along nice, but sides are stubborn for me.

I did try the lying side laterals for the first time today. I did like them becuase I felt, for the first time, like I was actually isolating the outsdie delt. I'll give them a shot for awhile.

Again, appreciate all your input...

[youngblood]

May 15, 2009 12:28:34 GMT -5 mrbeefy said:

YB: The only reason I question his genetics is I saw pics of him about a year ago. He looked good and natural. Now, he looks like a PRO. NO one gets that type of mass, cuts,etc. in that short of time...genetically. I'm not "dissin'" on him. I really am kind of envious of his physique. The dude was massive and cut. Just prefered the truth.

You sort of neglected to include that information in your first post there, Beefy!

I usually do laterals first, reason being that when I used to read the mags, they always said it was similar to "pre-exhaustion," after doing laterals first, when you're pressing the side delts have to work that much harder to keep up! Always worked for me!

Here is a copy of a really good shoulder routine that Charles Poliquin used (or uses), from his site that I copied years ago:

Posted04/12/05

Question:
I want wider shoulders. I am built like an arrow. Anything special I should know about shoulders?

Answer:
The key to overcoming sticking in shoulder development is to do a strength potentation exercise in the beginning of the routine, and finish off with either tri-sets or triple drops to create time under tension.

A great shoulder routine using these two principles would look like this:

A. Power snatch from mid-thigh 5 x 6 on a 10X0 tempo, resting 3 minutes between sets.

B-1 Seated lateral dumbbell raises 3 x 6-8 reps on 3011 tempo, rest 10 seconds.

B-2 Seated Dumbbell presses 3 x 10-12 reps, on a 3010 tempo. rest 10 seconds.

B-3 Rope low pulley upright rows, 3 x 10-15 on a 2010 tempo. rest two minutes.

-- Charles Poliquin

It's a total shoulder routine, but your medial delts will light up and respond just the same!!!

By the way, just call them laterals. The term "lateral" means "to the side" anyway. So when you say "side laterals," you are saying "side sides."

[mrbeefy]

Thanks YB....I may throw in some rope cable rows too. that sounded interesting.

My side delts have been kinda sensative all weekend, so I certainly hit them in the right spot last week.

Can't wait to "do them in" this week!

Thanks again for everybody's input!!!!

Rockin' da Cazbaaaaaaaaaa!!!" LOL!