Progressive overload cable lateral raises

[RealTopSecretAgent]

Doing both cable and dumbbell lateral raises. 3 x 12 on cable and 4 x 12 on dumbbell. Two days apart.

Only doing 10 lbs on the cable, but getting 12 clean reps all 3 sets.

Should I increase the reps at 10 lbs, or go to 15 lbs and work my way back up to 12 reps?

Goal is hypertrophy if that needs to be said lol.

Ex: try for 15 reps at 10lbs or go to 15lbs and maybe only do 8 reps?

 

[balin]

I don't see 10 lb.s causing much growth. Why are you not doing compound movements like a press as that is what has built more delts over the decades then other movements.
If you can do 10 reps but think you can get 15 why do you stop at 10?

 

[Meetketchup]

Doesn't matter the weight you use. Fail between 10-20 reps with controlled form. You can hit them 3-5x/week. Vary angles with cables, DB's, Machine. Intensifiers such as FST7, SST, etc are great too. Presses don't do much for side and rear delt work.

 

[RealTopSecretAgent]

I don't see 10 lb.s causing much growth. Why are you not doing compound movements like a press as that is what has built more delts over the decades then other movements.
If you can do 10 reps but think you can get 15 why do you stop at 10?

Those aren't my only shoulder exercises... I do overhead shoulder dumbbell press and rear delts.

I'm also not saying I can get 15 reps... I'm saying should I work my way up to 15 reps before upping weight.

 

[Big_Jimmy434]

1. Growth is not connected to "weight" and is only directly correlated with the relative closeness to muscular failure, i.e. intensity.
2. If you are able to perform (3) Complete sets at 12 reps, then I would question that the intensity is relatively low.
3. Don't over complicate it. If you are able to push close to failure at 15 or 16 reps, then don't stop at 12.
4. Either answer is acceptable. Either increase the weight so that the intensity goes up in a lower rep range, OR just add a few additional reps. Either method can, and will, stimulate growth.

 

[Nood]

You can keep reps the same and decrease rest periods. Add a couple sets a week or even incorporate some drop sets. Delts can take a beating, don take it easy on them. Personally like reps between 12-20 for side delts.

 

[pumppioneer]

I push side delts up to twenty reps before bumping the weight up on cables.

 

[Wardamn]

Doing both cable and dumbbell lateral raises. 3 x 12 on cable and 4 x 12 on dumbbell. Two days apart.

Only doing 10 lbs on the cable, but getting 12 clean reps all 3 sets.

Should I increase the reps at 10 lbs, or go to 15 lbs and work my way back up to 12 reps?

Goal is hypertrophy if that needs to be said lol.

Ex: try for 15 reps at 10lbs or go to 15lbs and maybe only do 8 reps?

up the weight to 15 and go for 12.

 

[Bolan]

up the weight to 15 and go for 12.

And then next week go to 20#'s and try for 12 reps.