My strength on lateral raises is pathetic. With dumbell military press I have no problem with the 95's my bench is 335 but on lateral raises 35's are very heavy to me. The main reason I care about this is due to the fact that heavy overhead presses do not add the width to my shoulders that I would like. I usually do them after a DB or BB press but I have tried putting them first, not much success either way. Any ideas?
Why does it matter how much weight you're doing on lateral raises if it's still a workout for you at that weight? Have you tried working with different set/rep schemes?
I have to agree. If the weight feels heavy then your obviously getting a good workout with it. Sometimes poundage isn't everything. I do Lateral Raises with 25's and 30'sand they feel heavy as hell.
20's are almost too much for me right now.
You have to look at the leverage you are putting on that shoulder. Since gravity goes up and down, with DB Presses you are lifting the 95 pounds.
Say you are lifting 25 pounders with the lateral raise, your arm is 30 inches long, and your shoulder muscle is attached at roughly 2 inches into your arm.
The equation would be: L / l = R / E
Where: L = length of effort arm, l = length of resistance arm, R = resistance weight or force, and, E= effort force.
So: 2 inches / 28 inches = 25 pounds / E
E is our unknown, so we cross multiply to get 2E = 700 and then simplifiy to get E = 350 pounds.
Sounds ******ed, but your muscle is doing 350 pounds of work to lift 25 pounds. Your mileage may vary based on arm length.
Your arm is a 3rd class lever, here's a definition and other examples:
Third class lever
It is to be noted that for this class of levers, the input effort is higher than the output load, which is different from the first-class and second-class levers. However, also notice that the input effort moves through a shorter distance than the load. Thus it still has its uses in making certain tasks easier to do.
1. Human Arm
3. Slings, trebuchets, and fishing rods (also spoons, when used for flinging food. This uses your index finger as the fulcrum, your thumb as the effort, and the load is the food.)
4. Any number of tools, such as a hoe or scythe
5. The main body of a pair of nail clippers, in which the handle exerts the incoming force
8. Staple Remover
9. Hockey Stick
10. The Human Mandible
11. Boat Paddle
12. Baseball bat
Try doing them 1 arm at a time.
yeah, lateral raises are infinitely tougher than a press imo.
when i start including them in my new routine for the summer, im not going to try and be a hard-ass and lift heavy weights w/ a lateral raise. im going to swallow my ego and lift what i can keep good form w/, even if it is with lil sissy weights
Last edited by PoutineEh; 03-28-2007 at 08:17 PM.
Thanks for all the replies. The main reason I'm concerned with poundage is due to the fact that I have friends who have the same bench and shoulder press strength yet they can do lateral raises with good form one arm at a time with 65's or heavier and I'm barely doing half that which I thought was strange.
i doubt they are raising 65's with good form
i mean your medial delt is about the size of your thumb...
Hmmm that also seems kind of high... possible, but very very very high. Apply the formula to see what kind of force they need to exert.
In short. Your muscles that are being used during that motion are weak. Deal with it and keep progressing at your own speed. Dont try to lift what other people are or you'll end up hurting yourself.
I personally feel that one of the biggest time wasters for people in the gym are those that do a myriad of shoulder exercises. (Not saying you're one of them necessarily). Front raises, side raises, bent over raises, etc.....
I say throw'em all away. Heavy military presses, dumbell and/or barbell is what you want to do.
Then go eat and get some sleep.
The lateral (if done slowly, without throwing the weight up) is one of those excercises that no-one can do with huge weight. Take these guys who can bench 400+ lbs, I doubt anyone can do slow lateral raises with two 100 lbs dumbells.
Please correct me if I'm wrong, but I can't see how this is possible.
Last edited by HeavyBomber; 03-30-2007 at 08:21 PM.
I can only do 25 in each arm when I use strict form. I rather make sure my forms right though. I don't want any damage or stress on my shoulder.
I do 35's for sets of 7-9. It's a hard exercise, especially if you just started. You seem pretty strong overall so you should progress pretty quickly.
Make sure you've got the form down though cause its easy to cheat on them.
I usually do mine on arm at a time, leaning to the side holding on to something with the other arm and lift as high as it's possible.
Bench:240-250, somewhere in that area.
Goal: Lift more, Be Bigger and look Better.
Side raises are one of thoses exercises that no one can get a good weight out of. I've been on 25's for a while tooand I just recently started doing cable side raises instead. The burn is crazy! Jay Cutler uses them almost exclusively, the weight is alot more constant. When you rhink about it, it's a much more efficient way to do this exercise becaue the ROM has a peculiar trajectory compared to the groud. using the cable instead of free weights eliminates the gravity factor and makes for a much more constant resistance.
Last edited by Nate; 04-03-2007 at 11:14 PM.