Deltoid training. Tell me your workout!

[dabuffguy]

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.

that's what i need work on is the side delts.

what is the advantage of the standing press vs the sitting press for the shoulder it self?

 

[hardrock]

One of the following excercises- db mo, smith mp, machine press. Good warm up, then one all out set to failure, and then 2 rest pause sets.

 

[GUARDIAN]

that's what i need work on is the side delts.

what is the advantage of the standing press vs the sitting press for the shoulder it self?

your back supports your lift to a larger degree when seated. this relies on more shoulder. also when u start to fail u can incorporate your legs a little to do a few push presses. be prepared for a large drop off in weight compared to what u normally lift seated.

 

[rollinsusmc]

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.

another thing. depends on if you are going for mass, tone, or strength. this works well for all, but not as much mass. do very high reps with lower weight. pick 4 of your favorite shoulder exercises, and do 4 sets of 30 reps on each exercise. the burn is great!!! and you will be in and out of the gym in less than an hour if you keep the rest times short. it is called the 360 workout.

 

[dabuffguy]

another thing. depends on if you are going for mass, tone, or strength. this works well for all, but not as much mass. do very high reps with lower weight. pick 4 of your favorite shoulder exercises, and do 4 sets of 30 reps on each exercise. the burn is great!!! and you will be in and out of the gym in less than an hour if you keep the rest times short. it is called the 360 workout.

FYI tone doesn't come from high repition lifting. It comes from low body fat and big muscles. The mass building quantity of reps will show greater tone than the "tone" repition quantity. Tone lifting is a myth.

I am going for mass, so 8-12 reps per set.

I do, however, do a last sets of side arm raises at a lower weight for 20+ reps to get that extra pump after doing the regular workout. Good suggestion .

 

[ximor]

High reps have their place. Dont think in black and white when it comes to rep ranges. Oftentimes high reps are perfect for a smaller muscle group such as delts for the ability to increase capillaries in the delt to further increase bloodflow,nutrient delivery,and even ATP. Stagnation will happen if you think only linearly.

To get the body you never had, train like never before.

 

[gjohnson5]

I do clean and press with resistance bands... But yes I do atleast 5 sets to failure. Then I do something similar to the marine with arm circles , overhead claps and 2 other "bodyweight" shoulder movements at very high reps.

My poundages on front and side laterals have went up from doing more high rep work in this fashion

clean and press until your eyes bleed

 

[fortunatesun]

On the side laterals- I think that's one exercise where you want to use controlled movement. I often see guys throwing the weights up but all the tension to your side delts it at the top of the movement. I always pause a beat or two at the stop. I have to use less weight but the muscle grows better.

 

[gjohnson5]

High rep work burns calories...

FYI tone doesn't come from high repition lifting. It comes from low body fat and big muscles. The mass building quantity of reps will show greater tone than the "tone" repition quantity. Tone lifting is a myth.

I am going for mass, so 8-12 reps per set.

I do, however, do a last sets of side arm raises at a lower weight for 20+ reps to get that extra pump after doing the regular workout. Good suggestion .

 

[SouthernLord]

One of the following excercises- db mo, smith mp, machine press. Good warm up, then one all out set to failure, and then 2 rest pause sets.

Lol This works for everything. I am about to finish my first blast and I can't believe how much more dense I look. Especially my Chest and Shoulders. Good stuff.