If you get 4 reps on lateral raises, this happens…
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This doesn't mean low rep lateral raises are "better". I almost never intentionally aim for 4 reps, and most of you probably shouldn't be going quite that low either, especially if you're still a novice. But as long as you load the movement appropriately and keep your technique dialed in, there's nothing inherently wrong with low rep lateral raises either. I personally do most of my sets in the 5-7 range and make consistent progress there with zero joint issues. It's a common myth that the side delts are some unique muscle that must be trained with high reps, but this has no physiological basis behind it. They respond to training in the same way as any other muscle, and since lateral raises are a straightforward movement, maintaining form with heavier loads shouldn't be an issue unless you're straight up ego lifting. Yes, lower reps won't produce as much of a pump or burn, which is why many people assume they're less effective. But neither of those sensations directly cause muscl
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