*** The 2017 Gym Rats Thread ***

Being a small muscle the side delts recover relatively quickly; it certainly doesn't hurt to do some dedicated side dent work, although by virtue of being a small muscle it's important to really focus on keeping them doing the actual work during any movements you pick.


Side delts covered from about 4:25 but worth watching the whole thing obviously.
 
Kris_90 said:
^just take it easy.

Has anyone found a particular exercise that makes the side delts grow? There appears to be two schools of thought: lat raises multiple times per week and additional vertical pressing. I'd like concentrate on the latter as OHP is easily my favourite lift but I think I may incorporate more lat raises as they are relatively easy to do in-between sets.
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Depending on a number of factors, the idea is to create horrific oxidative stress during your workout.

Ideally, you will push heavy load into your contractile tissue through something like push press (great for overloading), then - as your CNS begins to nuke itself - move to strict press. Once you cannot lift anymore, start on your depts with raises.

Shorten your rests (60 seconds max), use rep ranges between 10-12 for the lifts (not push press - you will kill yourself), and ensure you have slow negatives (three/five counts).

On your "off days," work your delts and triceps in a no-rest superset...
 
Glutes / piri formis are currently absolutely fried. I feel about 134.5 years old. It feels great to be training a bit more though! :D

Mrthingy will be happy to know I'm still doing some front squats and powercleans! :D
 
Kris_90 said:
^just take it easy.
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Take it easy? Do you mean deload? I feel fine mostly; I just sneezed and still feel a tight pain around lower back at sides - is this just muscle soreness?

I will be deadlifting on Wednesday and wonder what I should do as I don't want to damage anything.....
 
Kris_90 said:
^just take it easy.

Has anyone found a particular exercise that makes the side delts grow? There appears to be two schools of thought: lat raises multiple times per week and additional vertical pressing. I'd like concentrate on the latter as OHP is easily my favourite lift but I think I may incorporate more lat raises as they are relatively easy to do in-between sets.
Click to expand...

Vertical pressing alone is inadequate for rear and side felt growth. Throw in some lateral Raises and cable side Raises. 3 sets of 10 - 12 after your pressing should be enough, just one or the other exercises, needent be both.
 
mrthingyx said:
One of my gym broaze has slipped his discs twice and recovered to normal in a few months. I know of a few people who have slipped/herniated their discs and just retired from physical activity entirely (worst thing to do), but a lot of people just run in terror once the doctor gives them the diagnosis (combined with doctors' inability to grasp how muscles actually work)...

Might be time to look at how you're lifting and moving around (form and training regime).
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Having read through a lot McGills works, seems the best thing to do is to keep moving. I can't get past this sciatic pain which is a real nightmare paired up with a lot of office based-work.

I have gone back to the basics in learning how to hinge again. Form was decent enough - what did it was pushing through at 7am despite the cold winters without having been awake long enough. Oh and 190KG for sets of 5 reps on 4" deficit :(
 
Somnambulist said:
Being a small muscle the side delts recover relatively quickly; it certainly doesn't hurt to do some dedicated side dent work, although by virtue of being a small muscle it's important to really focus on keeping them doing the actual work during any movements you pick.


Side delts covered from about 4:25 but worth watching the whole thing obviously.
Click to expand...

Thanks mate.

mrthingyx said:
Depending on a number of factors, the idea is to create horrific oxidative stress during your workout.

Ideally, you will push heavy load into your contractile tissue through something like push press (great for overloading), then - as your CNS begins to nuke itself - move to strict press. Once you cannot lift anymore, start on your depts with raises.

Shorten your rests (60 seconds max), use rep ranges between 10-12 for the lifts (not push press - you will kill yourself), and ensure you have slow negatives (three/five counts).

On your "off days," work your delts and triceps in a no-rest superset...
Click to expand...

How much heavier would you go on a push press compared to a strict press? My working weight for strict press is 37.5kg so 45-50kg?

MoNkeE said:
Vertical pressing alone is inadequate for rear and side felt growth. Throw in some lateral Raises and cable side Raises. 3 sets of 10 - 12 after your pressing should be enough, just one or the other exercises, needent be both.
Click to expand...

Will do thanks mate.

spluff said:
Take it easy? Do you mean deload? I feel fine mostly; I just sneezed and still feel a tight pain around lower back at sides - is this just muscle soreness?

I will be deadlifting on Wednesday and wonder what I should do as I don't want to damage anything.....
Click to expand...

No all I meant was take it easy i.e. don't attempt a 1rm :D
 
hahaha I see - I'm on 130kg which is the most ive done so far and its very tough - I'm shattered after 5..........

Just worried my back is tight and with sneezing it hurts...

On another note Ive done squats tonight and felt good - did a personal best of 100kg 1RM..... (felt quite easy!)
 
Probably start at 50kg and then increase as you feel comfortable.

As a very rough rule of (my) thumb, 1RM push press is around 66% more than strict press...
 
Wondered if anyone could help me out with some advice, I broke (an avulsion at the bottom of the metacarpel) my thumb a while back and it tends to get sore whilst lifting, can you recommend any supports?
 
Freefaller said:
Glutes / piri formis are currently absolutely fried. I feel about 134.5 years old. It feels great to be training a bit more though! :D

Mrthingy will be happy to know I'm still doing some front squats and powercleans! :D
Click to expand...

I still can't walk/crap without serious discomfort after Saturdays front/back squat abuse.
 
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