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  #11  
Unread 03-27-2018, 05:32 PM
holly70 holly70 is offline
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It is possible that your gym may have stack adapter plates on the floor. Online images I find look like a letter C, but the ones at my gym are a capital E shape.

I haven't gone looking for them. Just discovered them by chance when I placed a pin at the usual spot and found the set was strangely tougher. Someone had stacked two extra plates on.
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  #12  
Unread 03-28-2018, 07:25 AM
AlphaBettor AlphaBettor is offline
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Quote:
Originally Posted by LightCrow View Post
This is bro-tastic level advice. End of the day the person is going to need to make progression on isolation movements as well. Trying different techniques but staying at 50 lbs on the lateral machine month to month is not going to do anything for delt growth.
There's more to progression than just adding weight.

Let's say you're doing 50 lb on the lateral machine, and the next target is 60 lb (no intermediate jumps for whatever reason), which is just too high.

So you're doing 2x10 for 50 lb as your first shoulder exercise, with 2-3 minutes between sets and you're doing them with fairly fast/explosive form-- just trying to get the weight up basically.

Over the course of several months, you're still using 50 lb. Only now you're doing 3x12 as your second shoulder exercise, with 1-2 minutes and doing them strictly/under control.

Your shoulders are bigger now! Probably noticeably so. You could use 60 lb under the original parameters now, maybe even more after adapting to the new weight.

Long-term the weight does have to go up but there are many other ways to progress in the short-intermediate term. Even the typical double progression includes reps as one of the two key ways to progress. Don't underestimate a rep, each one being worth maybe 3% in the typical hypertrophy zone.
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  #13  
Unread 03-28-2018, 07:36 AM
w1cked w1cked is offline
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You don't need to progress tremendously on isolation to grow. Haven't gone beyond 25s on laterals other than an occasional cheat set with 35s and still growing. Plenty of people don't go beyond moderate heavy on rear delts his etc. Drop sets rest pause etc are excellent for these movements
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  #14  
Unread 03-28-2018, 09:15 AM
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muki muki is offline
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Quote:
Originally Posted by AlphaBettor View Post
There's more to progression than just adding weight.

Let's say you're doing 50 lb on the lateral machine, and the next target is 60 lb (no intermediate jumps for whatever reason), which is just too high.

So you're doing 2x10 for 50 lb as your first shoulder exercise, with 2-3 minutes between sets and you're doing them with fairly fast/explosive form-- just trying to get the weight up basically.

Over the course of several months, you're still using 50 lb. Only now you're doing 3x12 as your second shoulder exercise, with 1-2 minutes and doing them strictly/under control.

Your shoulders are bigger now! Probably noticeably so. You could use 60 lb under the original parameters now, maybe even more after adapting to the new weight.

Long-term the weight does have to go up but there are many other ways to progress in the short-intermediate term. Even the typical double progression includes reps as one of the two key ways to progress. Don't underestimate a rep, each one being worth maybe 3% in the typical hypertrophy zone.
Thank you for elaborating on my point.
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