Trains side delts first, with real work landing on traps, front delts.
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Light-load isolation depends on tempo rather than load; the top pause keeps the delt working where leverage is hardest.
Filled bottles; lead with the elbows, stop at shoulder height, no swing.
Derived from tempo research on this movement class.
Progresses by load in +0.5kg steps. Isolation work is where the honest-volume ledger pays off — compounds alone don't cover it.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.