whats best ? ? Heavy & low reps or Lighter & more reps

[johnwoodford1984]

My max on shoulder press machines doesn`t really increase that much so i was wondering what the best way was to train

I tend to push 12 reps at 30kgs per arm
10 reps at 35kgs
7 reps at 37.5kgs
sometimes i manage 1 or 2 at 40kgs but not very often
then go back down to 30kgs and do as many as my arms will let me

Am i going about this the wrong way coz av never really been told which is most effective

Thanks guys ur help means a lot

 

[HeHateMe]

high reps with a very heavy weight

 

[Powerlifter22]

do both

 

[rjx]

YOU need to figure out which one you like better for each muscle/exercise and then do the opposite once in a while to switch things up.

Get into progression training by micro-loading!

 

[Phil9999]

i think its most important that you work each part of the muscle in different ways each week. for example you may work around 8 reps for lateral raise one weeek then work around 12 reps the following week. One week you might deadlift really really heavy like 8-6-6-4 then the next week you may want to work 12-12-12-12. This is effective in keeping your muscle guessing and working it in different ways.

 

[AngryMuscles]

20 reps is an ideal rep.

 

[johnwoodford1984]

what sort of weights should you be looking at with the lateral raise, i seen this huge guy up the gym and he only had like 10-15kgs and that was it.
I can lift 35-40kgs one arm at a time but i dont think i am training the corect muscle groups by doing it this way

What do u recommend ? ? ?

 

[blackjack]

I would reccomend getting away from the machines and use free wiehgts instead. military press, cleans, kettlebell swings, are good strength builders.

 

[NXG+]

what sort of weights should you be looking at with the lateral raise, i seen this huge guy up the gym and he only had like 10-15kgs and that was it.
I can lift 35-40kgs one arm at a time but i dont think i am training the corect muscle groups by doing it this way

What do u recommend ? ? ?

A 40kg lateral raise???

Hmm.

Either you should be earning your money as a pro Strongman or you're doing something wrong.

 

[Miss Muscle]

My max on shoulder press machines doesn`t really increase that much so i was wondering what the best way was to train

I tend to push 12 reps at 30kgs per arm
10 reps at 35kgs
7 reps at 37.5kgs
sometimes i manage 1 or 2 at 40kgs but not very often
then go back down to 30kgs and do as many as my arms will let me

Am i going about this the wrong way coz av never really been told which is most effective

Thanks guys ur help means a lot

You sound like you are at a bit of a plateau. Time to switch things up. Or else switch them up more often. You could take 4-8 weeks off from that particular exercise also. You may see some great gains when you get back. You're just going to have to experiment and see what works for you.

 

[DocJ]

I like: Power/Rep Range/Shock

http://www.steroidology.com/forum/showthread.php?t=99915&highlight=rep+range+shock

 

[johnwoodford1984]

i always thought i was doing it the wrong way

i find it easier to lift 1 at a time rather than to lift the 2 coz i get less reps that way

When i do the raise i put my hands on the outside of the pad coz it maks it more comfortable maybe this is where i am going wrong

I have arms on inside then fold hands under to hold onto pads, try this way urself and let me know if it works the correct muscle groups as it should do

I aint been up the gym in about 3 weeks as i have been ill so i guess its back to square 1 with the training