lateral deltoid

I know a lot of you are keen on compound-only programs, but doesn't the lateral deltoid suffer when using only basic compound lifts?  Seems that aesthetically, this is a pretty important muscle, so how do you compound-lovers fit it in, or do you even bother?

I do lateral raises.

Actually, my shoulders are the only thing I really do isolations on, except I do direct arm work now. I may throw in a chest isolation, but mostly I work the hell out of my shoulders now.

I throw in 2 sets of 8 on lat raises and I'm on 3/5x5

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No one demands compound only programs unless it's to a beginner. This isn't because we're against isolations, it's just that if every isolation movement disappeared more people would start doing the exercises that they need.

Individual requirements will differ depended upon genetic response to specific stimuli. That is where isolations come in, if certain stimulus from alternating movements does not exceed overload or hypertrophy specific muscle groups, isolation movements then become necessary. I don't disregard the use of accessory work personally.

Lateral deltoids and the suprapinatus are synergists to the overhead press and the bench press. So they're worked pretty efficiently alone, but I don't disregard the use of lateral raises.

Work your lateral deltoids if you feel they are lagging.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Yeah well I know you guys aren't entirely against isolation work, but I've read various sample workouts given by people here, like you said, usually workouts for beginners; and they always include only the big compound lifts.  

At under a year of proper resistance training, I consider myself a beginner, so in my case, should the OHP and BP be enough work for the lateral delts for now?  It's hard to tell if anything's lagging since I'm pretty skinny all around.

What's wrong with upright barbell rows?  I consider them compound.  You can very easily hit darn near every single muscle in your body if you double the motion up with a deadlift.  Obviously, you're not going to be able to hit the same weight on the row portion as you would with the deadlift, but you're definitely going to blast those lateral delts.

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veggeep


What's wrong with upright barbell rows? 

High risk of injury, innit?

It really depends. Some people believe they will respond from just doing overhead presses.

I personally believe that everyone at some point will need to add some extra work to develop that "complete" look.

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veggeep


What's wrong with upright barbell rows?  I consider them compound.  You can very easily hit darn near every single muscle in your body if you double the motion up with a deadlift.  Obviously, you're not going to be able to hit the same weight on the row portion as you would with the deadlift, but you're definitely going to blast those lateral delts.

They are compound. But they have a good reputation for shoulder injuries because simultaneous internal rotation of the shoulder can lead to impingement and tendon injury. 

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

If you've been working out for several years your body may be at a point where it needs some type of L.D. Isolation.. but when doing basic compound lifts that involve pulling or pushing with a wider grip will stimulate growth of the L.D.  

The problem being is the muscle is very difficult to isolate... and it's often very funny watching a 130lbs kid who has little to no muscle mass, working rear delts with 10-15-20lbs DB's.. That time would be better spent doing a solid compound exercise...

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Honestly, if you care about getting a good physiques and the v-taper, do them.  I think theyre an important isolation because wide shoulders is really part of the look and its so easy to just do them real quick you can still hit all of the compounds.  Its one of the only isolation exercises I do.

Its such a small muscle too.  If youre worried about too much weight gain or w/e and just wanna get stronger for your size its still not gonna hurt to have wide shoulders.

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veggeep


What's wrong with upright barbell rows?  I consider them compound.  You can very easily hit darn near every single muscle in your body if you double the motion up with a deadlift.  Obviously, you're not going to be able to hit the same weight on the row portion as you would with the deadlift, but you're definitely going to blast those lateral delts.

They are compound. But they have a good reputation for shoulder injuries because simultaneous internal rotation of the shoulder can lead to impingement and tendon injury. 

 
Just my opinion........ do upright rows long enough and you will have RC or impingement issues.. You can take it for what it's worth but i was out fo the gym for years and dealt with severe atrophy on the left upper side of my body... At the worse point I had almost a two inch differnece in the size of my bi's and a good 40% loss of strenth on all upper body lifts due to the damage I did due to upright rows..
 
and just for the record.. I've been back in the gym for almost 3 solid years now and my left tri's still hasn't caught up with my right.. and I'm not sure if it ever will be..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Interesting.  Truth is, I threw upright BB rows out there without having included them in my routine for many years.  I just threw a few sets in my back/delts workout today, and I can definitely see the potential for RC injury there.  It also felt like a lot of really unpleasant lateral bending in my wrists.  I'll stick with lateral raises.

My home away from DBB

Good idea. Lateral raises are much better for your shoulders. Upright rows have a pretty wide reputation now due to so many different guys with RC injuries from them.

For the record: upright rows are compound, not isolation.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

a lot of great replies in there guys, thanks a lot.

ya in both my certs they both said upright rows are a  risky exercise cause it creates an impingement or something along those lines in the rotator cuff, however i have read that long as you keep your shoulders back the entire time and don't go past nipples you'll be alright.


good info here on that exercise

http://www.musclemagfit...barbell-upright-row.html

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