Deltoid training. Tell me your workout!

[dabuffguy]

Already all you bros here, post your deltoid training regimen.

The body part I seem to lack is delts. I wasn't blessed with big shoulders, but not bad either. Not rear delts, but the front and laterals. My back is strong.
I have started to do a full workout specifically for deltoids including:

BB shoulder press 4 sets of 8-10

db press 3 sets of 8-10

Lateral raises 6 sets of 10-12 to a paralell position (or slightly more, to get a full contraction.)

Front raises 4 sets of 8-10, bringing the db well above parallel.


Now, a theory I have is this, and may be the problem of my lacking deltoids. The lateral deltoid muscles are small, and really cant move a lot of weight by themselves, so I use lighter weights for the lateral raises getting a little higher reps and more sets to really pump them up and focus them in the movement. Using heavier weights and stressing out a last rep seems like flirting with injury in the shoulder.

 

[dabuffguy]

bump.

 

[BLAZAY]

as u said light weights, warm up with two ten pound plates, putting your hands the hole of the plate and gripping it palms up, next drop into a squat, now raise the plates sideways, not swinging, but feeling it through. do 20 reps. u will feel this real good if u do it right.

like u said tho. front raises, side raises, maybe pushups.. just stick to fundimentals..

 

[rollinsusmc]

Already all you bros here, post your deltoid training regimen.

The body part I seem to lack is delts. I wasn't blessed with big shoulders, but not bad either. Not rear delts, but the front and laterals. My back is strong.
I have started to do a full workout specifically for deltoids including:

BB shoulder press 4 sets of 8-10

db press 3 sets of 8-10

Lateral raises 6 sets of 10-12 to a paralell position (or slightly more, to get a full contraction.)

Front raises 4 sets of 8-10, bringing the db well above parallel.


Now, a theory I have is this, and may be the problem of my lacking deltoids. The lateral deltoid muscles are small, and really cant move a lot of weight by themselves, so I use lighter weights for the lateral raises getting a little higher reps and more sets to really pump them up and focus them in the movement. Using heavier weights and stressing out a last rep seems like flirting with injury in the shoulder.

have you ever heard of 'sun gods'? it is a great warm up exercise, and can be a great burn out if you hold weights. all you do is raise your arms to your sides and move them in a small, circular motion. it gets the blood flowing, and you can add elevation for the next set. do about 50 small circles.

and as far as new workouts, you can try adding front and side raise with the cable machine. Arnold presses are great with dumbells also, that is a great thing to do as a first exercise in your workout or a 2nd. you will love the 'pump'

 

[MichaelScott]

up

 

[dabuffguy]

have you ever heard of 'sun gods'? it is a great warm up exercise, and can be a great burn out if you hold weights. all you do is raise your arms to your sides and move them in a small, circular motion. it gets the blood flowing, and you can add elevation for the next set. do about 50 small circles.

and as far as new workouts, you can try adding front and side raise with the cable machine. Arnold presses are great with dumbells also, that is a great thing to do as a first exercise in your workout or a 2nd. you will love the 'pump'

Arm circles? Yeah, I have done those for years. I was a baseball pitcher and I did those daily and still do when I warn up.

Cable raises. will have to give those a try.

 

[the_alcatraz]

I switch it up every once in a while, atm here's my workout routine:

1- Behind the neck Shoulder press (or) Machine Press
2- Military press (or) Standing Push Press
3- Dumbell presses (or) single arm dumbell presses
4- dumbell Side laterals (or) cable side laterals
5- dumbell Rear laterals (or) reverse-peck-deck machine

 

[theprofessor]

clean and press until your eyes bleed

 

[dabuffguy]

clean and press until your eyes bleed

So, I did extra preses. I did BB press DB press, and added a mchine press. I honestly felt that the machine was helping me get a real good contraction. On free weights, it is pretty good. But in this machine i tried out at my gym, I really got a contraction. And being it was after my free weight presses, I used a lighter weight and went for 15 reps, instead of 8-10 on the others. I really got a good pump. Then I did 8 sets of lateral raises, and I feel like I finally got a good sloid shoulder workout this time. Other times felt pretty good, but this was better yesterday. I feel an exploding pump is really helpful in getting thos tiny muscles expand and grow.

 

[GUARDIAN]

Standing Military Press to the front for 3 sets all super setted with about half the weight with Standing Behind the Neck presses

Standing Behind the Neck presses for 3 sets all drop setted with about half the weight.

Rear laterals on pec dec for 3 sets (all drop setted twice).

Front Laterals supersetted with Side Laterals

Behind the back shrugs for 4-5 sets with the last as a strip set.

As u can see my concentration is more on the side delt to give more the capped appearance and v-taper.