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Upright Rows??

Darkoz said:
That side lateral diagram is all wrong, you would not do it that way
You want to have the elbows in a bent position throughout the movement and lead with the elbows, not the hands.
Search for how Larry Scott does them
Click to expand...
Thank you sir, you're 100% correct. I shall edit as necessary.
 

I like the idea behind the order of the exercises.
 
Used to do them all the time, and didn't get any pain or impingement issues. But that doesn't mean they don't impinge your shoulder. I stopped doing them now instead of waiting for an injury to stop doing them.
 
Ehh imo nothing beats cable rows. use to do loads of surf boat rowing so maxing the cable row out for a big set was the norm. paid off good too, won a heap of comps.
 
One of the few exercises involving shoulders I can actually still go heavy on for reps (heavy to me is 65kg + a Z bar).

Seated shoulder press strength has come way way down after my neck injury this time last year.. Actually, all my lifts have come down.
 
I stopped doing them because of all the negative reports on their propensity to cause injury. I really like that high volume write up from [MENTION=2727]Fadi[/MENTION] and I'm going to include it on my low weight/high rep shoulder days
 
Ok so I didn't have time to do [MENTION=2727]Fadi[/MENTION]'s monster delt workout yesterday but I do have a question on lateral deltoids

When you guys do lateral raise do you cock your elbows slightly to slightly improve leverage and increase the amount of weight you can lift or do you leave your arms completely straight as to increase the time under tension but at a lighter weight?

For me I use the different actions varied by my might or heavy days On heavy days I keep my elbows fairly bent to focus on being able to move as much weight as possible. My form looks like this




On light days I keep my arms completely straight which focuses more on time under tension (only use 12kg dbs) and getting a burn through high volume.

Thoughts?
 
In all my years of training, I never did them with straight arms, and never as "clean" as in that image you've put up. For me, d/bell side delts action is synonymous with this type of action; built for pumping:




That is why ascending and descending sets suite this muscle to a T, in addition to what I've put up of course, i.e. the giant set. Now usually I would say that the key element in hypertrophy training is the cumulative effect of exhaustion in the total number of sets and not just exhaustion per a set; I tend to bend the rule when it comes to the shoulder area, hence I found that 30 rep giant set so damn effective in not only stimulating the muscle fibers in the shoulder area, but you actually see results yourself, without having to wait for someone who hasn't seen you (say) for a month to remark on your new added size.

People who inject steroids, have a choice injecting between either the gluteal muscle or the side deltoid muscle. If the dosage is not high, the preference (if the person knows what he's doing) is always the side deltoid. The reason? Tremendous blood circulation, as well as much less fat accumulation in that area.

You mentioned straight arms when going light for added time under tension. I say screw time under tension and just pump the hell out of your delts, with medium to light weights, as positioning your arms to the sides, really works well in isolating such a muscle, making it a must to reduce the weight and lessen the stress on your very vulnerable joint socket. Unlike (say) military press, here it's pure delts working their ass off to lift those d/bells against gravity. By the way, my kind of time under tension is a bit controversial, as I do not believe in it in its strictest sense of the word. That is to say, I don't buy into time cadence or whatever people talk about when introducing the time factor and the speed in which the weight is lifted. For me, time under tension equals the cumulative effect one arrives at once total volume of work has been done. My two cents.
 
Last edited:
Spoiler: 


Given this a go a couple of times (deets in the spoiler) but slightly modified, I've had to slightly reduce the volume in order to get through the workout with the 20kg barbell. Nevertheless when I did it on Saturday my shoulders were completely fried and to be honest I was in complete agony when I walked out of the gym (not in a bad way, just I don't generally train with this kind of high volume sets). If I want to get through the full 30 rep super set I would have to grab a 15kg bar I think.

Genuinely surprised how much I've been feeling DOMS in my traps after doing this. Never realised upright rows provided so much trap activation.

One question though, is it a good idea to be doing this kind of thing once a week or is it a bit excessive?
 
[MENTION=2727]Fadi[/MENTION] prescribed to do it twice a week for at least a month. Doing it once a week is far from excessive
 
White_Lie said:
[MENTION=2727]Fadi[/MENTION] prescribed to do it twice a week for at least a month. Doing it once a week is far from excessive
Click to expand...

Sweet, like I said I'm not accustomed to this high volume stuff so want to make sure I'm not overdoing it.

Cheers.
 
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