[a / b / c / d / e / f / g / gif / h / hr / k / m / o / p / r / s / t / u / v / vg / vm / vmg / vr / vrpg / vst / w / wg] [i / ic] [r9k / s4s / vip / qa] [cm / hm / lgbt / y] [3 / aco / adv / an / bant / biz / cgl / ck / co / diy / fa / fit / gd / hc / his / int / jp / lit / mlp / mu / n / news / out / po / pol / pw / qst / sci / soc / sp / tg / toy / trv / tv / vp / vt / wsg / wsr / x / xs] [Settings] [Search] [Mobile] [Home]
Board
Settings Mobile Home
/fit/ - Fitness


Thread archived.
You cannot reply anymore.


[Advertise on 4chan]


>do 20+ reps
>Increase the weight by one notch next workout
>cant do even one singular rep
>>
>>75467069
This is me with most dumbell exercises.
>Can do 20+ reps and 5 sets,
>move up to the next dumbell size,
>can only do half reps and never hit the full ROM.
>>
I'm same on this just 4kg more and I can't do even 1 rep. How to get better in this really? Maybe I was thinking to do more reps and 3-4sets for 2-3 gym visits before starting with 4kg heavier weight. I hope this will help me to get to lift more. But I think on each gym visit to try to lift heavier first, so less fatigue I'm. And then, I do drop sets. Anyone here who can lift 30kg or more on this exercise? How did you get to that point?
>>
>>75467069
Cables are for fags. Pick up a barbell or dumbbell, faggot
>>
File: file.png (794 KB, 1320x880)
794 KB
794 KB PNG
move aside dyels
this is the superior side delts exercise

>but muh emg activaction
>but muh shoulder health
shut the fuck up
>>
>>75467069
The first rep is always the hardest. When that happens to me, I'll cheat a bit to get the first rep up, and then suddenly I can bang out 10+ with good technique. No idea why.
>>
>>75467082
Same. I curl the bar, good form for 3x15 and good pump, go up to next size, shitty half reps, no pump, gah
>>
>>75467069
What I did was just gave in and did partial reps or just ecentrics with the heavier weight, ROM be damned for a few weeks. After that I could do the heavier weight normally. Don't be spooked to do "bad" sets if they can still give you the stimulus needed to get over the hump
>>
File: 1636998722903.jpg (191 KB, 960x849)
191 KB
191 KB JPG
>>75467069

change the angle: Tilt your torso toward the machine, so the initial ROM is harder. You can also change the other plane of angle so you bias front or side delt

some other things you can do is change the programming: put cables/machine at the end after heavier free-weight exercises.

Also you can do a superset: proceeding fatigue from the "main" set, lower the weight to about 60%-70% and amrap on that: following that immediately without rest, you can do an isometric hold for 10 seconds. this is safest to do on machines.

gotta exercise the brain too, otherwise you gonna be doo-doo brain with excuses.
>>
>>75467069
These aren't good muscles to isolate. I started doing isolation on them and had my first shoulder injury. Never had one before.
>>
>>75468904
Put up with shit reps and cheat but focus on eccentric.
>>
>>75467069
I just dropped this meme shit and went back to heavy db's. This lift is far too dependent on factors out of my control and is one of those gay light weight, perfect form movements which are boring anyways. fuck that shit.
>>
>>75467069
>>cant do even one singular rep
because ur shoulder is now fucked and
because u have grown nothing in between because u did not load the muscle in the first place
>>75467606
>shut the fuck up
no u shut the fuck up bot, it doesn't hurt shoulder at all and actually works side deltoid instead of front if u do it one handed:
>>75464960
>>75461013
>modified unilateral upright row:
take one light dumbbell fully internally rotate shoulder and fully pronate forearm (disengages biceps completely)
keep forearm with db perpendicular to floor at all times, elbow as far as it goes to the front
in this positioning u weigh the weight on your isolated side deltoid (and lower trap) by moving humerus through parallel to floor (little up little down)
bend in hips accordingly to facilitate the positioning and motion
>>
>>75469284
>keep forearm with db perpendicular to floor at all times
don't flex biceps, flex triceps, keep the weight on triceps, as u go above parallel with humerus, angle in elbow stays roughly 90 degs

>woah u found impingeless side deltoid isolation that loads lower traps like nothing else out there
no i found 2 of them :D second is quarter reps of db presses, unilaterally of course into full internal shoulder rotation (elbow turns back )
>so u just stand there pumping top of the motion trying to reach as high as u can with one dumbbel into full internal shoulder rotation
yes
>>
>>75467069
You don't get stronger doing isolations. Start doing OHP and Push Press, when you increase weight in those, come back and see your progress with the isolations.
>>
>>75467069
Why is the cable attached to his leg? This doesn't work.
>>
>>75469278
are u fucking stupid
>>
>>75469598
>She doesn't use the cable though shoulder machine
>>
>>75467069
Why do we view delts as so important for physique when they are such a useless muscle that has to be trained by very specific isolation exercises with puny weights to grow? Human perception is fucked.
>>
>>75469464
>You don't get stronger doing isolations.
yes u do, strength is directly proportional to muscle circumference, and loading isolated muscle with continuous tension is the best way to do it:
>>75469373
>>75469284

>Start doing OHP and Push Press, when you increase weight in those, come back and see your progress with the isolations.
does fuckall for side delt bot, ditto for lateral raises, ohp is front delt only (because u need full internal shoulder rotation to load side delt overhead and hands shackled to retardo heavy stick prevent that) and lat raises do not isolate muscle because it is poked by bones in shoulder - muscle sputters and u get zero time under tension, u can't expect muscle to work properly when your own fucking skeleton is obstructing it's path while it tries to contract

the principle is universal and it needs to be observed in all your hypertrophy related endevours - muscle fibers must be straight between origin and attachment points while u load it trying to grow it
>>
>>75469674
>Why do we view delts as so important for physique
most outer edge of ur silhouette bot
>when they are such a useless muscle
it's very useful but let us hear the whole thing
>that has to be trained by very specific isolation exercises with puny weights to grow?
it doesn't follow bot, at all :D
and i do change up form 6 kgs db to 12 kgs db and will load a tad more probably on it to do the second of my side deltoid s isolations:
>>75469373
quarter reps of db presses, unilaterally of course into full internal shoulder rotation (elbow turns back )
>>so u just stand there pumping top of the motion trying to reach as high as u can with one dumbbel into full internal shoulder rotation
yes

the less weight u use the better bot, means that u are succeeding in doing the muscle u are trying to do not just lifting weight up and down like an retard
>>
File: DvKdsV4XcAEeAI1.jpg_large.jpg (452 KB, 2048x2048)
452 KB
452 KB JPG
>>75467069
Shoulders are half slow twitch half fast twitch muscle fibers
Do static holds next time and see how you get shoulder DOMS and increased rep/set range

Also do more reps than 20 and more sets than 4
>>
>>75469674
Because body dysmorphia is extremely real.
A half inch gain to delts is an absurd growth that easily takes me from being able to wear any shirt, to everything is exaggeratively uncomfortable and actually forces my arms/shoulders into bad posture.
Proportions matter, they matter a lot.
Once you hit natty hypertrophy limit with delts there is pretty much zero reason to try and gain any more mass and you can pretty much fucking stop focusing them entirely.
>>
>>75469694
>ohp is front delt only
Okay, kid. Shut up now.
>>
File: shoulder-press-800.jpg (47 KB, 800x800)
47 KB
47 KB JPG
The Press (TM) chads keep winning
>>
>>75469709
>Shoulders are half slow twitch half fast twitch muscle fibers
completely irrelevant
>>75469709
>Do static holds next time and see how you get shoulder DOMS and increased rep/set range
isometric holds are awesome... provided u isolate the muscle, u can static hold my second isolation:
>>75469707
>quarter reps of db presses, unilaterally of course into full internal shoulder rotation (elbow turns back )
>Also do more reps than 20
never do reps, once u establish tension on muscle belly do not lose it
>and more sets than 4
no more than 2 working sets per session
>>
>>75467069
>absolutely FUCKS up your shoulders beyond possibility for repair
Heh.. nothing personnell kid
>>
>>75469716
>A half inch gain to delts is an absurd growth that easily takes me from being able to wear any shirt, to everything is exaggeratively uncomfortable and actually forces my arms/shoulders into bad posture.
yeah, u want to outgrow your shirts while still lean, no it doesn't fuck posture if u are not doing posture fucking retardation movements
>>75469717
yes bot, for side delt to torn on overhead shoulder must be fully internally rotated >>75469707
>>75469718
no bot, this does nothing to side deltoids, at all
>>
>>75469785
>>absolutely FUCKS up your shoulders beyond possibility for repair
>Heh.. nothing personnell kid
yeah bot, exactly what i'm saying here:
>>75469284
>because ur shoulder is now fucked and
>because u have grown nothing in between because u did not load the muscle in the first place
because:
>>75469694
>lat raises do not isolate muscle because it is poked by bones in shoulder - muscle sputters and u get zero time under tension, u can't expect muscle to work properly when your own fucking skeleton is obstructing it's path while it tries to contract
>muscle fibers must be straight between origin and attachment points while u load it trying to grow it
that's why i invented 2 separate isolations to fix it:
>>75469284
>>75469373
and the key is full internal shoulder rotation which clears impingement even if it isn't realz as u sometimes try to argue bot
>>
>>75467069
true
>>75467082
false
>>
>>75467296
Post body
>>
>>75469975
>>75469847
>>75467296
>Cables are for fags. Pick up a barbell or dumbbell, faggot
for rear deltoid i choose none of that gay shit
>>75465083
>no u don't need cable even, frankly u can stand with your back to the wall and push back with one hand keeping load on triceps tendon
just tried it and it is, ehh .... better than dumbbell, that's it, better than anything else out there, stand with your back to wall and press with bottom of your fist on it :D wahh, wouldn't have though of it otherwise :D ha :D
and straight upper back and turn slightly on working hand - disengages lat and puts u right smack in perpendicular with load to scapular plane which in theory and practice turns off traps :D
>>
>>75467069
I have been doing flies wrong and now my upper back is able to do like 50+ for reps.
>>
>>75470587
no worries:
rear delt:
>>75470575
side delt:
>>75469284
>>75469373
>>
>>75470605
I just have like 2 different ways to do presses.
>extend your arms like you're pushing someone and where your shoulders are in front/braced for delts
>typically wider grip and traditional ques for pec width and I use this for like dB shoulders because it strains my tendons but beefs them too
>>
>>75470630
bilateral presses are all fucking retarded bot, all of them, and i said it 20 times already in this very thread alone

>rear delt:
>>>75470575 (You)
>side delt:
>>>75469284
>>>75469373

perfect impinge-less isolations, all 3 of them
meanwhile u're like:
>man just trash your front delt and fuck ur shoulders, it's good for ya
i do not need to, at all, even if it worked and it doesn't



[Advertise on 4chan]

Delete Post: [File Only] Style:
[Disable Mobile View / Use Desktop Site]

[Enable Mobile View / Use Mobile Site]

All trademarks and copyrights on this page are owned by their respective parties. Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.