Delts and Rears........

[JKurz1]

My weakest link.........you guys got a solid routine for shocking some new growth? Aside from 9,000 calories.......

SEAT LATS-
15,20,25,30,35 - MANY AS POSS

STANDING LATS X 2 (STRICT)

MILTITARY SMITH TO FRONT (END WITH 4-5 REPS) X 4

FRONT RAISE CABLES X 3 X MANY AS POSSIBLE

SEATED DBELL PRESS X 2

BENT REARS X 3

 

[bignate73]

train less exercises, more often.

look at your routine, throw some rear work on your chest day. do the bulk of your front/side work on your shoulder day. you'll still get some shoulder work for the rear delts but at least you'll be hitting it more frequently. I think what you are doing now has plateaued. Its not a matter of "shocking" them, its more completely changing what they are used to. changing exercises might not be what you need. you might just need more intensity, more frequently but less volume.

 

[JKurz1]

Karma and thanks............my routine decent?

 

[The Shadow]

tru supersetting:

Side laterals and db presses


front laterals and upright rows

 

[chris1972]

My front/side delts are pretty good but my Rear need some good work. I found that doing lying delt raises really work them hard. And there starting to look better.

lying on my side I raise/lower a dumbell in front of me tring to always keep the strain on my delt. It's really basic but seems to be working for me right now.

Good luck to you.

 

[Madcow2]

Drop the smith machine - unless you have a major shoulder problem that prevents overhead work. Standing military is good. Do your compound presses first.

Overhead squats using a snatch grip (grip out wide at collars) gives the delts and shoulders a great workout for many people since stabalizing the weight as the torso tracks forward and back involves these muscles to a large degree.

Grip your bent rows a bit wider than should width and focus on rowing into the supper torso and really contracting the shoulders. This is a very thorough thread on proper rowing technique. Two variations are presented - one at the beginning and a more dynamic version toward the end. A good read since most people don't do these properly and don't understand how to get proper benefit from the movement. http://www.elitefitness.com/forum/showthread.php?t=366601

Make these the core of your delt efforts (and they are going to be responsible for 95% of your delt progress anyway). Focus on adding weight and systematically improving your performance over time.

At the very end and lowest on the priority would be some rear and side raises if there is an imbalance.

 

[JKurz1]

Drop the smith machine - unless you have a major shoulder problem that prevents overhead work. Standing military is good. Do your compound presses first.

Overhead squats using a snatch grip (grip out wide at collars) gives the delts and shoulders a great workout for many people since stabalizing the weight as the torso tracks forward and back involves these muscles to a large degree.

Grip your bent rows a bit wider than should width and focus on rowing into the supper torso and really contracting the shoulders. This is a very thorough thread on proper rowing technique. Two variations are presented - one at the beginning and a more dynamic version toward the end. A good read since most people don't do these properly and don't understand how to get proper benefit from the movement. http://www.elitefitness.com/forum/showthread.php?t=366601

Make these the core of your delt efforts (and they are going to be responsible for 95% of your delt progress anyway). Focus on adding weight and systematically improving your performance over time.

At the very end and lowest on the priority would be some rear and side raises if there is an imbalance.

my fault...I dont use the Smith excep at the end for a burnout..........last week was heavy dbell, maybe I should hit up standing barbell??

 

[Madcow2]

Standing work IMO is far better for shoulder development in that it forces one to press with the shoulders and makes it very hard for people to leverage the seated position and get the pecs involved which is what most do. Of course, if you have a lot of flexibility and a very powerful sturdy base you can cheat on standing with a massive lean back (a la olympic lifting before they dropped the press) but you really have to work at it and have some misaligned incentive. There's few things more fun in the gym than locking out heavy weight overhead and the supperior muscular development is a hell of a bonus.

 

[d3track]

madcow-
your thought on the pushpress?
i've been loving it lately, but i loved your rowing thread, so..........

 

[Madcow2]

It's a very good exercise. I'm someone who likes to have as much in my aresenal as possible. As far as delt specific training, isolation is a bad thing but once you get too much other stuff involved you tend to use the body's power to overcome the weak points (like delt and tricept strength). The jerk being an extreme example, it's pure lower body and core explosion to rocket past the weaker leverages of the body and get to lock out. It still hits the delts and tris to a degree but the range of motion where these are heavily involved is basically just maintaing and stablizing lifted weight. Personally I love the push press and just about all the overhead lifts (damn my torn shoulder that's sidelined me for the past year - not weightlifting related). You can throw them in at different times of the year. For me I consider standing military the best exercise for driving delt specific progress and one of the core tests of overhead strength (just because it's strict). On the other hand, always lifting ultra strict costs a lot at the expense of optimal progress. Luckily no one is forced to choose one and perform it exclusively. Splitting hairs to a large degree, but those are my thoughts and preferences.

BTW: d3track - which I assume is division 3 track. What are your events? You seem to have a good grasp of lifting which in my experience is a lot of times indicative of a thrower.

 

[eat big]

tru supersetting:

Side laterals and db presses


front laterals and upright rows

Front laterals and upright rows are amazing supersetted.

 

[psychedout]

Last two weeks my shoulder routine has been this:

Front Barbell Press 10, 8, 5, 5, 10
Standing DB lateral 10, 10-6(drop set), 10-6(drop set)
Bent over lateral 10, 10, 10 supersetted with front db raise 8, 8, 8
BB shurgs 20, 12, 10, 8, 20

I like it, but hey, thats just me.

 

[cwc73]

johnnycoho has me doing Rear Delt Crossovers. It's inside the big cable machine(name evades me at the time). You grab the left cable with the right hand and the right cable with the left hand. Step back and do like a reverse chest fly. Burns the hell out of me.

 

[d3track]

BTW: d3track - which I assume is division 3 track. What are your events? You seem to have a good grasp of lifting which in my experience is a lot of times indicative of a thrower.

out of school now,
in college i moved into throws from sprints
javalin, some hammer