Heavy Military press' Enuff for lateral head?

[SAMIAM]

I am wondering if JUST military press as part of a 3x/wk full body w/o is enuff to hit the side delts sufficiently so that they are proportionate to the front head?I've been doing a few sets of upright rows to hit the side delts after military press but am wondering if this might be wasting time and recovery.
my w/o is going great- here it is:


Flat Bench
Military Press
BB Rows
Deadlift
Squat

I alternate between 10 sets of 3 at 85-90% 1RM,
and 4 sets of 6 at 80-85% 1RM , each workout - and couldn't be more pleased with the results so far.

 

[mike456]

yes, if you do them with elbows flared out is basically a lateral raise, along with other movements

 

[Witchblade]

You could substitute military press for push press and deadlift for high pull.

That would increase the load on the shoulders, and maintain the load on the legs.

I think it's fine though. Don't change a winning team.

 

[mike456]

You could substitute military press for push press and deadlift for high pull.

That would increase the load on the shoulders, and maintain the load on the legs.

I think it's fine though. Don't change a winning team.

those movements are for power, not for size

 

[Witchblade]

those movements are for power, not for size

Why wouldn't they be suited for size?

 

[PWGriffin]

Why wouldn't they be suited for size?

I see what he's saying and he's pretty on point. If you were totally concerned with just the size of ur shoulders, a standing military press or even seated would be better than a push press, where you generate momentum with ur legs.....A deadlift, however, can be used in either a strength or hypertrophy specific program. Of course ur erectors aren't going to get huge, but the gluteals and hammies get a lot of work from the deadlift and hypertrophy can and will occur.

 

[CowPimp]

Only one way to find out if it's enough for you. I have found it to be enough for me.

 

[Witchblade]

I see what he's saying and he's pretty on point. If you were totally concerned with just the size of ur shoulders, a standing military press or even seated would be better than a push press, where you generate momentum with ur legs.....A deadlift, however, can be used in either a strength or hypertrophy specific program. Of course ur erectors aren't going to get huge, but the gluteals and hammies get a lot of work from the deadlift and hypertrophy can and will occur.

Yeah, your legs generate momentum, but you're still doing the exercise. And for hyperthrophy it's mainly the eccentric part of the movement that counts anyway.

If you're ONLY concerned about hyperthrophy I guess it wouldn't matter or you're right and a military press would be more effective. However, push press is a great exercise for strength, core stabilization, total body work and explosive power as well. Personally, I never do military presses anymore. Push press to the rescue.

High pull is a bit trickier. The movement requires a little more skill and it's a lot different than deadlifting, but the benefits are about the same as with push press vs military.

Could someone like P or CP explain why push presses are less/more/equally effective for hyperthrophy?

 

[CowPimp]

During a push press there is a very small eccentric component, unless you conciously lower the weight down slowly, but then you are essentially doing the negative as an overhead press.

The time under tension is also pretty low when talking explosive movements. This is not to say that training rate of force development isn't a great adjunct to traditional hypertrophy training.

 

[Witchblade]

Ah, that fits. If you're only concerned about hyperthrophy, ignore my advice.

 

[ALBOB]

I found Larry Scott's advice worked for me. He used DB's instead of a bar. That allowed him to flare his elbows more (which has already been mentioned) but it also allowed him to position his hands with his pinkey fingers higher than his thumbs. That hand position better isolated his side delts.

 

[mike456]

I found Larry Scott's advice worked for me. He used DB's instead of a bar. That allowed him to flare his elbows more (which has already been mentioned) but it also allowed him to position his hands with his pinkey fingers higher than his thumbs. That hand position better isolated his side delts.

emphasize is the word your looking for

 

[CowPimp]

Ah, that fits. If you're only concerned about hyperthrophy, ignore my advice.

I wasn't suggesting power movements have no place in a hypertrophy-oriented program. Stimulating growth in those type IIB fibers is a toughy, and power exercises are theoretically a good way to do so. Every little bit helps. Not to mention that it could potentially lead to using more weight in a standard overhead press, and that's definitely good for growth.

 

[ALBOB]

emphasize is the word your looking for

Picky, picky

 

[Dogmama]

I have used V-military presses. They are your basic military press except you press out to a V instead of straight up. You'll have to lower the weights for this one.