Pumpkin Delts

Deltoids are muscles that usually get a lot of ‘indirect work’ via pushing and pulling movements, and that’s somewhat true even for the Lateral Deltoids, but not to the same extent.

In terms of EMG data we can see that OHP-like movements actually show very similar degrees of muscle activation [1] for the side delts, but we also know that EMG data is not as reliable as we’d like, given its potential limitations, especially for hypertrophy. [2]

For this reason, more isolation-like exercises like lateral raises (and all their variations) should be included in a program aimed at maximizing delt growth.

As always, monitoring weekly training volume and intensity will be important to continue progressing while minimizing fatigue accumulation.

What about rep ranges? Low-to-Medium rep ranges can always work, especially for heavy presses, but for isolation work, we can throw in some higher rep work too if we want. Especially if these allow us to perform the exercises better (not overly relying on momentum and cheating reps excessively).