Scoring v0.1 - AI v0.1

We Have to Talk About Lateral Raises

By House of Hypertrophy

Our Score

74 / 100
0 / 100

Main point

Both dumbbells and cables are effective options for training side delts and eliciting hypertrophy in trained individuals.

Tl;Dw:

  • Muscles can grow when you exercise them
  • There are different ways to exercise your muscles, like using dumbbells or cables
  • Some people think that exercising muscles when they are longer might be better, but it's not clear if that's true
  • What's most important is exercising your muscles regularly and challenging them enough
  • You can try different exercises and see what works best for you

Summary

A study compared dumbbell and cable lateral raises for training side delts, finding similar growth in both regions. The study had 24 trained individuals train both exercises, with each arm randomly assigned to one exercise. The results suggest that both dumbbells and cables are effective options for eliciting hypertrophy of the side delts in trained individuals. The study's findings contribute to the ongoing research on training muscles at longer lengths, which has yielded mixed results. While some studies have found that training at longer lengths can be beneficial, others have found no difference. The key takeaway is that there are many different factors that contribute to muscle growth, and what works best may vary from person to person. Training hard with enough volume and consistency are the most important things for building muscle, and individuals have the freedom to choose what works best for them.

Evidence from Author

The main Assertions by importance (2)

  • Dumbbell and cable lateral raises are similarly effective for side delt hypertrophy.

    ( 1 ) 73/100

    Explained:The assertion is made based on a study that compared the effects of dumbbell and cable lateral raises on side delt hypertrophy in trained individuals. The study found that both exercises resulted in similar growth in the side delts, suggesting that they are equally effective for this purpose.

    Context:The context of this assertion is a study on resistance training and muscle hypertrophy, specifically focusing on the side delts.

    At: 4:02:

    "The researchers had subjects use cuffs to minimize grip fatigue and found that growth in both regions was similar between both exercises."

    Evidence (1)
    73 / 100
    From Author
    Why true:The study found similar growth in the side delts between both exercises, supporting the assertion.
    How it is true:The study conducted an experimental design, randomly assigning subjects to either dumbbell or cable lateral raises, and found similar results between the two groups.
    ELI5
    • The study tested the claim by having subjects perform either dumbbell or cable lateral raises.
    • They found similar growth in the side delts between both groups.
    • This means that both exercises are equally effective for side delt hypertrophy.
    Dumbbell versus cable lateral raises for lateral deltoid hypertrophy: an experimental study
    Study Type:Human Study
    DOI:N/a
    b07e44bf-a4b1-4129-b24b-174a0230df61
    Experimental Study
    Human
    n=24
    p≤0.05
    NONE
    Publication 01/01/2024
    PRO
    PRO

  • Training muscles at longer lengths may not provide additional benefits for hypertrophy in trained individuals.

    ( 1 ) 80/100

    Explained:The assertion is made based on the idea that training muscles at longer lengths may not provide additional benefits for hypertrophy in trained individuals. This is supported by studies that have found similar results between exercises that target muscles at longer and shorter lengths.

    Context:The context of this assertion is the discussion of muscle length and its effects on hypertrophy.

    At: 6:40:

    "It remains possible that doing this does yield greater growth, but we don't know at least not yet."

    Evidence (1)
    80 / 100
    From Author
    Why true:The study found similar results between the two training methods, suggesting that training muscles at longer lengths may not be superior.
    How it is true:The study conducted an experimental design, randomly assigning subjects to either lengthened-partial range of motion resistance training or full range of motion training, and found similar results between the two groups.
    ELI5
    • The study tested the claim by having subjects perform either lengthened-partial range of motion resistance training or full range of motion training.
    • They found similar results between the two groups.
    • This means that training muscles at longer lengths may not be superior for hypertrophy.
    The effects of lengthened-partial range of motion resistance training of the limbs on arm and thigh muscle cross-sectional area
    Study Type:Human Study
    DOI:N/a
    76717966-ef52-44a7-ae30-0e90b2351bc4
    Randomized Controlled Trial
    Human
    n=297
    p≤0.05
    Journal of Strength and Conditioning Research
    Publication 01/01/2024
    PRO
    PRO
(2)