Stop 'Spamming' Lateral Raises

Spamming dumbbell lateral raises is not going to get you bigger side delts, because just like all other muscles, your shoulders grow best with high intensity, and do not need more than 4-6 sets of direct work per week. So if you find it difficult to train to failure with dumbbells, here are a few of my favorite alternatives. First, cable y-rasies paired with behind the back raises. Y-raises will load the shortened position of your side delt, since tension is greatest when the muscle shortens or contracts, and behind the back raises load the lengthened, since tension is greatest when the muscle is lengthened or stretched. And pairing them back to back gets you the benefit of both, with the cables making it easier to train to failure. Another great option is the standing lateral raise machine, but as opposed to doing it bilaterally, tilt your body 45 degrees, and do them 1 arm at a time. This way you can translate the weight in the scapular plane, making it a bit more effective for the side delt, with the option of including some lengthened partials at the end to really toast your delts. Personally I do cable-y raises and behind the back raises for 2 sets on my first push day, and single arm machine raises for 2 sets on my second push day. And that is it for the week, just 4 total sets, very simple, very easy, and nothing crazy. By the way everything on myprotein is 50% off with code MAXE until tomorrow. This will be the biggest discount for the rest of the year, so make sure to stock up

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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[KawhiLowry]

Bro thinks we have a lateral raise machine in our gym 😭

[nsalinas]

Damn max, you looking bigger than ever

[Isaiahtorres]

Love seeing that determined struggle through your reps, the face of sheer will. Thank you for your time and dedication in maintaining your channel as well as your health, raw inspiration 🫡💪

[therealsnaily]

I agree on the fact that prioritizing intensity over volume can be extremely benefitial for most muscle groups, but there are some that are composed primarily of type 1 muscle fibers, aka "resistance", which don't get much stimuli from low rep sets and too few volume. The calves and the side delts, for example, are primarily composed of these fibers.

Find what works best for you, but for the average person, getting their calf and side delt volume and reps a little higher will be the standard.

[sirloin]

So you’re saying I shouldn’t do 30 sets a week

[troy]

I agree that intensity is the key factor. On leg day I superset overhead leg press with standing side raises while staring someone in the eyes

[Monkaii]

Congrats on 1 mil bro I attain a lot of my gains to your advice. Appreciate you brotha

[Daniel]

CONGRATS ON 1 MILLION SUBSCRIBERS MAX!!!!

[Kamil_Srnka]

I'm going to try 52 sets a week per muscle group in winter

[jancinthjanxinth]

Congrats max! You're finally at 1mil❤❤ I've been pursuing your journey since you at 100k subs, time do really flies🎉🎉 keep on grinding broskie❤❤

[cerberus]

Standing barbell overhead press for the front and side delts, Cable lateral raises, followed by cable Y’s to work that back delt, and then I finish off with chest supported dumbbell reverse flys to isolate the rear delt.

[Crackheadmicky]

Congratulations on 1 million subscribers!

[ossasslayeyearsago]

I used to watch your body weight home exercises, its my 4th month now since september and it's going great but im trying to bulk, I didn't recognize it was you and was confused af why i was subbed, but the bulk is looking good ❤❤

[bobjenkins]

>the strap in the cable rung
Bloody brilliant idea

[bmejia]

Brother your progress is exceptional man!
Would be cool to see a video about taking training from newbie to next level. Cheers!

[alexander]

Dam you arms look so good always nice to have someone to hold.

[ThePhysicalReaction]

4-6 sets per week will be sufficient for side delt growth if the person is a beginner or has hit the genetic lottery.

[Jinx_Rose]

can you do a video on how to grow your inner & outer thigh with the different group muscles?

[sharky]

4-6 is really low I do 12 sets off intense lateral raises, 3 cable and 3 leaning against a bench per push day and I do push twice a week and this really helpt me grow my shoulders

[itsmesteve]

I just bought a foldable bench press that comes with resistance bands on cyber monday. Im so excited to finally be able to build chest, tricep and rear delt muscles more efficiently. Before this all i had were dumbbells and my own body weight