How many kgs to use and how many reps to do?
Lateral raises are generally not an exercise suitable for too low repetition ranges, considering a classic execution time: ascent 1 ″ descent 2-3 ″, the most suitable working range is from 8 to 15+ repetitions.
The advice, if you are an intermediate subject, is to move in this rep range and not fossilize only on one part, there will obviously be ranges in which you work better and on which you will then focus mainly on your programs.
Subjects beginners or novices, should perform this exercise, it makes sense that focus on the lower end of the range between 8-10 reps, this base will underestimate easily because of the workload and this will be more likely to happen in series with many repetitions, in which they will stop much earlier due to the “burning” and end up working with loads that are too low.
How many times to train them per week? Frequency
A good starting frequency is twice a week, perhaps differentiating the rep range of work in the two sessions, for example:
- Sitting 1 : 3x 8-10
- Session 2 : 3x 15-12
Being an inexpensive exercise, it can be proposed, even using more variants during the week, with higher frequencies based on the recovery of the subject.
How much volume to do? How many series
If we wanted to provide a common-sense guideline we should say that the volume should be thought on the basis of the recovery parameters of the subject in question.
In general, most subjects are comfortable with 6-8 sets of this exercise per week. The volume indicated is the weekly one on the side risers.
In a single session, it is advisable to perform at least 3-4 series of this exercise, when present, which is a good compromise between stimulation, fatigue and mind-muscle connection.
Stripping consists of performing a classic set with a certain load, arriving at failure and, without resting, scaling the load by 10-15% and doing further repetitions at failure.
10 repetitions to failure with 10kg
max repetitions with 8.5kg
A technique that can be used, in the final series, to add volume and emphasize metabolic stress, saving time. The technique not recommended for beginners and novices.
In this technique we perform a certain number of repetitions (generally not to failure), then rest 10-20 ″ and perform further repetitions. You can do this for multiple series.
8 repetitions RIR 2-1 with 10kg
Rest 15 ″
Perform the maximum repetitions keeping the same RIR, performing at least 5-6 repetitions. Repeat this for 2 times
This logic allows you to accumulate more volume of work than a classic series without getting too tired, based on the intensity of the series. It can also be used by beginners.
Performing the movement in continuous tension, therefore without losing tension between one repetition and the next, presents two problems:
- You manage to load less.
- The volume generated in terms of load x rep x series will be less.
- If you do not go to failure you will probably not get a stimulus comparable to an executive time in which you do not voluntarily slow down the movement.
If you want to contemplate this type of work, the advice is not to slow down the concentric phase excessively, approximately no more than 3 seconds.
The contexts in which it could be inserted can be:
- Serie initial heating to feel better muscle district involved.
- Series finals in rep mid-high range more than 12.
Do side lifts hurt?
The side raises, if performed with the precautions shown, are a safe and very useful exercise from a muscle and shoulder health point of view. Obviously by dosing the volume, the intensity and adapting the execution on the basis of the subject under examination.