Deltoid Development Help

[KBEKQT]

Ok, so my genetics suck when it comes to my shoulders...I have been working my ass off for the past year trying to cap the damn things and I just don't feel I am getting the results I am looking for...

My anteriors look great! I'm not even lean and the definition is there, but the median and posterior are lagging behind.

I typically work my shoulders alone, with no other body parts except abs.

Last night's workout:

DB Press (1) 25#x12, (3) 30#x8
Military press (3) 55x10
Bent over lats. (3) 15x10
Reverse Pek Dek (3) 40x8
s/s uprite rows (3) 50x8/front raise (3) 15x8/reverse grip front raise (3) 7x12

I get a great pump, my shoulders get nice and puffy post w/o but it's gone when I wake up the next day.

Any insight?

 

[treilin]

Are you switching the reps up, TUT up, exercises up, supersetting?
You could add in side raises.

 

[KBEKQT]

Yeah, I normally don't do the same workout more than 2-3 weeks in row. I trie to use different exercises, cable and other machines to switch it up.

My family's genetic is to have legs and butts, but small narrow shoulders...I have to say that my shoulders have improved 100% from before I started working out 4 years ago, but I still can't cap the suckers!

 

[KBEKQT]

Are you switching the reps up, TUT up, exercises up, supersetting?
You could add in side raises.

Trelin, what's TUT?

 

[the-short-one]

there's a great shoulder workout in oxygen this month with Elaine Goodlad. Dumbells. I tried it out the other day and my shoulders are pretty sore. some different moves that I've never tried.

btw she has AWESOME shoulders and - i'm sure - awesome genetics. The girl is stacked.

 

[KBEKQT]

there's a great shoulder workout in oxygen this month with Elaine Goodlad. Dumbells. I tried it out the other day and my shoulders are pretty sore. some different moves that I've never tried.

btw she has AWESOME shoulders and - i'm sure - awesome genetics. The girl is stacked.

I saw it last night and had to buy it, I also bought their special hams and glutes magazine too...Thank God for Oxygen...

I glanced through last night, but am glad to get feedback from someone who tried it! I'll give it a shot for my next workout, thanks Shorty

I actually met Elaine last year and she is the coolest chick ever, so nice! and just buuuutiful!

 

[the-short-one]

I saw it last night and had to buy it, I also bought their special hams and glutes magazine too...Thank God for Oxygen...

I glanced through last night, but am glad to get feedback from someone who tried it! I'll give it a shot for my next workout, thanks Shorty

I actually met Elaine last year and she is the coolest chick ever, so nice! and just buuuutiful!

I have em' both, too. Elain Goodlad is one of my favorites. I love how she keeps a balance between big muscles and femininity. She proves that you can have both.

Her workout is a good one - I did 4 sets of each exercise with minimal rest. I especially liked her "giant set". I did 4 of those and my shoulder were BURNING.

 

[KBEKQT]

I totally agree, she is buff and stays ladylike, awsome and her husband is an amazing photographer. When I grow up...uhm...out, I'd love to do a shoot with him!

The glute special has great moves in it, I love doing cable kick backs, and they added a bunch of variety to the standard kickback...love it!

I'll keep u posted on the shoulder workout...that giant set did look interesting...

 

[*Bunny*]

I have em' both, too. Elain Goodlad is one of my favorites. I love how she keeps a balance between big muscles and femininity. She proves that you can have both.

Her workout is a good one - I did 4 sets of each exercise with minimal rest. I especially liked her "giant set". I did 4 of those and my shoulder were BURNING.

QT can you post it for me? I'm curious

 

[*Bunny*]

Trelin, what's TUT?

An old post from Shadow & his take on it ...
http://www.elitefitness.com/forum/showthread.php?t=365802

Basically you monitor the time a muscle is "under tension" during an exercise.

An example often used is:

4 . . . 1 . . . 2

Think of a Biceps curl - the weight is lowered for 4 seconds, paused for 1 on the extension, and finally lifted over a duration of 2 seconds.

For me, when I incorporated TUT in the start of my training it slowed down my workouts (not in a bad way) but I wasn't rushing thru the reps & learned how to better my technique & form, while eliminating cheating. Sometimes made me work harder, give me a better 'burn' and also annoyed me if I can to stare at a clock ...

 

[the-short-one]

QT can you post it for me? I'm curious

she does a side lateral drop set as an example:

get three sets of dumbells and put them on the floor in front of you. start with the heaviest, do 8 reps. switch to the middle weight and do 8 more reps. switch to the lightest and do 8 reps. no rest between the drops in weight.

I did 4 sets of these (24 reps each). BURN.

She does a bent over rear delt raise, but doesn't bend over all the way. She bends her knees a little and sticks her butt out to protect her back. pulls the weights back until elbows are parallel to shoulders, with 90 degree bend in elbows.

used the above drop set for these, too. ow.

she also does a partial lateral where weights only come up to just below bust line, but squeezes her shoulders back. It's like a shrug and lat raise combo.

other exercise is a high side lateral raise. side raise, but continues the motion until arms are in a high V.

 

[*Bunny*]

^^ Thank you! I haven't done drops in a long time I was reading about a w/o of here in Muscle & Fitness last month with her 'story' ... I LOVE her physique

 

[the-short-one]

 

[the-short-one]

i forgot the seated dumbbell front delt raise.

sits on end of bench with legs wide, butt stuck out to protect back. she laces her fingers together around a dumbell. motion starts low near feet and she raises the dumbell above head.

i tried this one and it was uncomfortable in my right shoulder. but i've dislocated it before so it might be OK for you.

 

[caligirl]

i forgot the seated dumbbell front delt raise.

sits on end of bench with legs wide, butt stuck out to protect back. she laces her fingers together around a dumbell. motion starts low near feet and she raises the dumbell above head.

i tried this one and it was uncomfortable in my right shoulder. but i've dislocated it before so it might be OK for you.

I just picked up that issue a couple days ago.... Elaine rocks, she's my fav as far as physique! Anyone know how old she is? How tall?

 

[thelion2005]

Ok, so my genetics suck when it comes to my shoulders...I have been working my ass off for the past year trying to cap the damn things and I just don't feel I am getting the results I am looking for...

My anteriors look great! I'm not even lean and the definition is there, but the median and posterior are lagging behind.

I typically work my shoulders alone, with no other body parts except abs.

Last night's workout:

DB Press (1) 25#x12, (3) 30#x8
Military press (3) 55x10
Bent over lats. (3) 15x10
Reverse Pek Dek (3) 40x8
s/s uprite rows (3) 50x8/front raise (3) 15x8/reverse grip front raise (3) 7x12

I get a great pump, my shoulders get nice and puffy post w/o but it's gone when I wake up the next day.

Any insight?

IMO ....
You are doing a lot of reps and getting a great pump.
Perhaps too much.

I like simplicy so I can track progress.
For example:
Behind neck press 8,6,6,4
Alternating single db laterals 3x8
Bent over db laterals 3x8
Shrugs 8,6,6,4 with a hold for "1" at the top

Twice a week after chest.

 

[Daisy_Girl]

She is 5'7" and weighs around 140. I believe she is near 40 years old. She has been training for roughtly 20 years, is a former bulimic, and has only been competing for a couple years.

Here are some sites:
http://www.elainefit.com/
http://www.bodybuilding.com/fun/fawnia11.htm

 

[2dagym]

I'm a fan of higher reps for shoulders, 12 to 16 on most exercises performed for shoulders. Also, lateral movements such as dumbbell or cable lateral raises, are essential to a good shoulder workout. It's taxing movement with alot of burn but I don't ever leave one or the other out, nomatter how much I dread doing them sometimes. If your medial deltoid isn't developed, you won't get that wider appearance you're looking for.