Why I Stopped Doing Lateral Raises

Summary

In this video, the speaker discusses the common question about why they don't perform lateral raises despite having well-developed shoulders. They explain that while lateral raises can be effective for building the side delts, they have shifted focus to posterior deltoid exercises, like face pulls, which also contribute to shoulder growth. The speaker emphasizes that compound movements and proper rowing techniques have been crucial for their shoulder development. They argue that strength in pressing exercises indirectly stimulates shoulder growth, challenging the belief that isolation exercises are mandatory for optimal results. Ultimately, individual goals and aesthetics should dictate workout choices.

Takeaways

• 💪 Lateral raises can optimize shoulder width, but they're not the only way to develop shoulder muscles.
• 📈 The speaker experienced shoulder growth without performing lateral raises, primarily using face pulls and compound movements.
• 🔄 Face pulls are effective for engaging side deltoids and may lead to better overall shoulder development.
• 🧐 The rear deltoids play a crucial role in shoulder aesthetics and should not be overlooked.
• 📚 Historical bodybuilders achieved shoulder growth through traditional pressing and pulling exercises without emphasizing lateral raises.
• ⚖️ Performing compound movements like presses provides indirect stimulation to the side delts, contributing to growth.
• 🔬 EMG data supports that face pulls can activate side delts effectively, challenging the necessity of lateral raises.
• 📊 Progress in shoulder size can occur through strength gains in compound lifts, even if isolation exercises are not prioritized.
• 🔍 Individual training strategies should focus on what works best for each person, rather than following a one-size-fits-all approach.
• 🌟 Aesthetic goals are subjective, and different training approaches can yield effective results based on personal preferences.

Q & A

Why did the speaker stop doing lateral raises?

The speaker stopped doing lateral raises primarily due to concerns about potential shoulder problems from maxing out on heavy presses. They decided to focus on rear delt exercises instead.

What exercises did the speaker replace lateral raises with?

The speaker replaced lateral raises with rear delt exercises, particularly band face pulls and reverse flies.

Did the speaker's side delts shrink after stopping lateral raises?

No, the speaker's side delts did not shrink; in fact, they got bigger over time, demonstrating that rear delt exercises could effectively stimulate side delt growth.

What evidence did the speaker provide to support their findings about rear delts?

The speaker referred to EMG data from Brett Contreras, which confirmed that band face pulls were more effective than lateral raises for activating side delts.

How do rear delts contribute to shoulder aesthetics?

Rear delts contribute to the overall rounding and aesthetics of the shoulders. They help create a balanced look from both the front and side profiles, enhancing the perceived width.

What training philosophy did the speaker adopt for shoulder development?

The speaker adopted a minimalist training philosophy focused on getting strong at compound lifts (like presses and rows) rather than relying heavily on isolation exercises like lateral raises.

What historical figure did the speaker reference regarding shoulder training?

The speaker referenced Reg Park, an old-school bodybuilder, who achieved impressive shoulder development primarily through traditional pressing and pulling movements without emphasizing lateral raises.

How does the speaker feel about the effectiveness of presses for shoulder growth?

The speaker believes that presses can effectively stimulate growth in side delts, stating that they experience significant activation of side and rear delts during overhead presses.

What personal insights does the speaker share about their training results?

The speaker shares that focusing on compound movements has led to substantial shoulder growth, noting that they've maintained good aesthetics even while training less on isolation exercises.

What is the speaker's final advice regarding shoulder training?

The speaker encourages individuals to find their own training approach, emphasizing that while lateral raises can be beneficial, focusing on strength in compound movements can also lead to impressive shoulder development.