Delts don't wanna grow

[mr. sparkle]

Hey Guys--

So I've been doing some good workouts and have a good split, but for whatever reason my delts don't want to get any bigger. Same goes with my upper chest My outer/lower chest is growing, but my upper isn't, so it looks like I'm getting titties I'm currently on a 2-on 1-off split (Day1: Back/Bi's Day2: Delts/traps/legs Day3: Off Day4:Chest/Tri's Day5: Back/Bi's Day6: Off Day7: Delts/traps/legs etc.)

For shoulders I'm doing:
Overhead DB presses 5x5
Lateral Raises 2x10
Reverse flyes 2x10
Face-pulls 2x10

For chest I'm doing:
Incline press 5x5
Flat press 2x10
Flyes 2x10
Weighted dips 2x10

Does anyone have any suggestions?? I need your help guys!

---Mr. S---

 

[louden_swain]

standing push presses. . give them a try. Eliminate some of the smaller movements such as laterals. Focus on the big fish rather than the small fish.

 

[jeff the lady backbreaker]

try doing very SLOW deadlifts. but when you do the deadlifts REAAAAAACH and RELEASE your lats let your whole upper back flare out and reach out with your sholders, try them with dumbells aswell! they will destroy the delts and traps. go extra slow at the bottoms and feel the stretch.

i wouldnt recommend this if your training strictly for strength, but this is a good bodybuilder movment to help you really feel the muscle

 

[JollyRogers]

45 degree Incline Bench helps

 

[Tiervexx]

My delts have been growing well latly so I might be able to help.

behind the neck press hurts some people but if you can handle it, it is the best exercise by far.

Dumbbell presses wook well also, With all delt exercises you should really focous on the delts contracting hard with each rep. This will make a huge diffrence.

 

[birdlegs]

im having trouble with my delts too. louden what would u consider the big fish? i see your info on delts in under your replies. and standing push presses are military's while standing?
just tryin to learn.

thanks

 

[mr. sparkle]

Ok...I've been doing DB presses but haven't really concentrated on the movement itself, maybe that's the problem.
I'm going to try behind the neck barbell, but I'm kind of wary about the risk for injury.
For deadlifts do you guys recommend a wide-grip with bent or straight legs? I've been doing bent-leg deads with a slightly-wider than shoulder width grip...maybe my problem is that my grip isn't wide enough.

Thanks for all the help!

---Mr. S---

 

[FatRat]

I always did dumbbell press, but my delts have exploded since I swapped Standing Military and Push Pres into my routine...

 

[from zero]

Military presses. Push presses. Heavy.

 

[from zero]

what are push presses?

just trying to learn

thanks

Basically, a standing military press, with a little bit of leg drive.

 

[birdlegs]

what are push presses?

just trying to learn

thanks

 

[Exodus]

push presses, powercleans, and power snatches. just add the meat.

X

 

[birdlegs]

ohh ok now i know....ive seen ppl do those before....ill try those with a lighter weight to ensure that i dont cause an injury....thanks alot for your help

 

[MsBeverlyHills]

your training shoulders 2/wk & chest 2/wk-- thats alot of front delt work-- most BBs train shoulders only once a wk...

also add power lifts like- clean & jerk, snatch- - theyll def put more size on ya.

 

[kingc_79]

standing push presses. . give them a try. Eliminate some of the smaller movements such as laterals. Focus on the big fish rather than the small fish.

i think that is the exact thing that made my delts FINALLY start growing alil. heavy standing push presses. i also like the 60 rep sets of raises in all 3 directions.

 

[Citruscide]

Try to pre-exhaust your delts before you hit the heavy exercises...

Dry DB Cleans and then lat raises... then to OHP and DB Presses... finishing off with some rear delt exercises...

C-ditty

 

[sinjinsmythe33]

push presses. also steep incline presses (angle greater the 45 degrees) are solid.

 

[MULE1]

iI don't want to sound stupid, but what is a standing push press

 

[Zander1983]

iI don't want to sound stupid, but what is a standing push press

I can't believe I'm telling one of the strongest men in the world how to do an exercise, but since its the only opportunity I will get, I am taking it

Its a military press, but you "cheat". An explosive military press, where you use leg drive. Like a jerk in some respects, but the cheated/explosive military is a better description. See here: http://www.asylum-strength.com/videos/ohpress.wmv

 

[coolcolj]

CCJ Shrug rows!

 

[from zero]

CCJ Shrug rows!

Taking credit for the invention of new exercise, eh? Sweet!

 

[Tony104104]

IMO i would start hitting some supersets and dropsets... About 1-2 times a month...Keeping your reps in the 8-10 rep range...

Personally i could never work any other large body parts with legs...I just wouldn't have the energy after a leg workout to do so...But thats just me