Am I wasting my time if I apply "greasing the groove" (low RPE, 3 reps per day) for cable lateral raises if my goal is strength? Is Jeff Nippard correct that side delts respond best to high volume?
tl;dr of GtG below:
* "Greasing the Groove" (GtG) is a strength training technique popularized by Pavel Tsatsouline that involves performing high-frequency, submaximal sets of a specific exercise throughout the day to improve neural efficiency. By doing many easy sets (50–70% of max) with long rest periods, you build strength without fatigue.
I am mostly a beginner (male, 40, 250lbs, 6'4") and still have unfinished "newbie gains" that I've yet to achieve in most of my muscle groups. My side delts are very weak. I use the [raised handle setup](http://youtube.com/watch?v=f_OGBg2KxgY) advocated by Jeff Nippard and many other youtubers but I struggle and consider it one of my weakest exercises. Here was my [fully rested gym session](https://i.imgur.com/ObRwnrm.png) a few hours ago where I mostly am attempting a GtG style because my goal is primarily weight loss and minimizing fatigue. I want to continue losing 30 pounds before I abandon a GtG style of splits.
* 8 reps x 15lbs (cable lateral raise, today)
* 3 reps x 20lbs (cable lateral raise, today)
In keeping good form, I estimate I can do 20lbs for a maximum of 6-7 reps (in good form) at cable-height "8" at my gym, so my question today is whether I'll gain strength if I do 3 reps of 20lbs daily for the next 3 months? To be more specific, am I likely to be able to achieve 6-7 reps (in good form) with 25 pounds, representing a 25% strength increase in my side delts? Or is 1 set of 3 reps daily a waste of time for side delts and I won't get 25% stronger side delts in the next 90 days using this protocol?
As an aside, my front delts responded extremely well to GtG training these past 3 months.
* "Greasing the Groove" (GtG) is a strength training technique popularized by Pavel Tsatsouline that involves performing high-frequency, submaximal sets of a specific exercise throughout the day to improve neural efficiency. By doing many easy sets (50–70% of max) with long rest periods, you build strength without fatigue.
I am mostly a beginner (male, 40, 250lbs, 6'4") and still have unfinished "newbie gains" that I've yet to achieve in most of my muscle groups. My side delts are very weak. I use the [raised handle setup](http://youtube.com/watch?v=f_OGBg2KxgY) advocated by Jeff Nippard and many other youtubers but I struggle and consider it one of my weakest exercises. Here was my [fully rested gym session](https://i.imgur.com/ObRwnrm.png) a few hours ago where I mostly am attempting a GtG style because my goal is primarily weight loss and minimizing fatigue. I want to continue losing 30 pounds before I abandon a GtG style of splits.
* 8 reps x 15lbs (cable lateral raise, today)
* 3 reps x 20lbs (cable lateral raise, today)
In keeping good form, I estimate I can do 20lbs for a maximum of 6-7 reps (in good form) at cable-height "8" at my gym, so my question today is whether I'll gain strength if I do 3 reps of 20lbs daily for the next 3 months? To be more specific, am I likely to be able to achieve 6-7 reps (in good form) with 25 pounds, representing a 25% strength increase in my side delts? Or is 1 set of 3 reps daily a waste of time for side delts and I won't get 25% stronger side delts in the next 90 days using this protocol?
As an aside, my front delts responded extremely well to GtG training these past 3 months.