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Delts Today!
- Thread starter JKurz1
- Start date
Id have to say 12-15 reps worked real well for me. Although these days its hard to tell, since I incorporate so many rep ranges in each routine. I usually try for 12-15 reps on shoulders though.
InTraining
New member
I like doing reps of 6-10 for delts...and cable laterals instead of DB
JKurz1 said:
I really try to push the heaviest weights I can in those rep ranges. I take each set to failure, and alot of times Im sure I only get out 8-10 reps, sometimes less. So it is hard to pick a single rep range. I used to use alot of machines for shoulders and made real good progress using 12-15 reps on those, along with upright rowing and then followed it up with traps. Whenever I do side laterals Ill go with 12-15 reps with pretty heavy weights for that movement. I have alot of muscle endurance also, probabally from always training this way, so I can hit 60 reps straight on laterals without a problem (dropsets) even after many sets of incline pressing beforehand . My main goal is usually failure and keeping the intensity, more so then just the rep range. I seem to favor 12-15 most of the time though, even on the pressing movements. Ill do some heavier sets with the 100's sometimes and may only get 8 reps on those sometimes. So I cant say the rep range is always consistent. Heres a sample from a recent shoulder workout from my journal (Done after about 14 sets of heavy inclines I believe):
Shoulders:
Seated Dumbell Shoulder Press:
60x12
75x8
75x8
75x9
75x8
Dumbell Side Laterals:
Dropset: (NO rest between sets)
35'sx15
30x15
25x15
15x15
Cable Laterals:
50x15
60x15
70x15
You can see most of my sets were in the 12-15 rep range aside from some of the dumbell presses. Each workout is different for me really, but gives you an idea. Hope that helps
InTraining
New member
I should add that I picked up an idea from someone on the boards(forget who)..that is to do BB military before DB presses....the weights will be lessened for the DB portion and therefore easier to get into position.....
Beast how are those cable laterals working for you? I have felt my medial delts get a lot thicker after I started doing these....
Beast how are those cable laterals working for you? I have felt my medial delts get a lot thicker after I started doing these....
InTraining said:
I like those alot. I used to do them with the rope attachment from the bottom pulley for front raises also. I get so much front delt work these days I dont do them too often anymore. I stick with the cable laterals though to hit the side delts. I like those alot. Especially after dumbell laterals. I really feel them
I began doing the 5x5 mrthod as I stated in previous posts. Here is my routine:
Behind neck presses 5X5 ( I know many will disagree, they have always worked for me!!!!) If you do em right, you will be fine.
Laterals 2x10 each set is a drop set
Uprights 2x10 may strip weight down on last set
bent over laterals 2x10
I will do dumbell presses after Behind the necks. 80's usually for as many as I can. Also I sometimes include 1 set of incline lateral raises on a bench.
Simple yet effective.
Behind neck presses 5X5 ( I know many will disagree, they have always worked for me!!!!) If you do em right, you will be fine.
Laterals 2x10 each set is a drop set
Uprights 2x10 may strip weight down on last set
bent over laterals 2x10
I will do dumbell presses after Behind the necks. 80's usually for as many as I can. Also I sometimes include 1 set of incline lateral raises on a bench.
Simple yet effective.
BOOEY
Banned
For two years I stuck with DB presses as my main lift for shoulders, followed by uprights and laterals. Over the last few months, I've switched to BB press, and the difference is incredible. My shoulders have really responded to it. Max rep at 8, low at 2 or 3, with help from a spotter. For laterals, I shoot for 10 reps.
GOHVYORGOHME
New member
For presses I don't go over 8 reps very often(not counting WU). For my lat raises and RD's, I go 12 at most. Here's my last shoulder WO.
Push Press 155/6 175/5 3sets (just added these in today, went light)
Seated Arnolds 50/10 65/8 65/8
seated db lat raises 40's/8 then drop to 30's for 8 for 3 sets
RD cable 50/8 3 sets
db shrugs 105/15 115/15 115/15(went light on traps this week, plus that's the heaviest db's we have lol.)
It's a pretty quick WO(45min) I am only on 1 bodypart per day right now. Can't wait to start adding some real weight to the Push presses!
Push Press 155/6 175/5 3sets (just added these in today, went light)
Seated Arnolds 50/10 65/8 65/8
seated db lat raises 40's/8 then drop to 30's for 8 for 3 sets
RD cable 50/8 3 sets
db shrugs 105/15 115/15 115/15(went light on traps this week, plus that's the heaviest db's we have lol.)
It's a pretty quick WO(45min) I am only on 1 bodypart per day right now. Can't wait to start adding some real weight to the Push presses!
wnt2bBeast
New member
WalkingBeast said:
I try to cover most of the rep range lol..start out with 10 reps down to 3-6 with dbell presses..heaviest set is usually 110's or 115's..im with walking on those cable side laterals..usually do 3 sets of d-bells then 3 sets of cables..i do them like jay cutler and pull from behind my body..again i rarely go above 10 reps on these as well and stick 5-8..if you do them right this will murder that side delt head..i see so many guys doing 60 lbs dbell presses and 35 lbs side laterals
with their hands finishing higher than the elbows..u should be pulling from the elbows to hit the side heads..if u have shoulder prob's than use a lighter weight or dont do them at all..
InTraining
New member
JKurz1 said:
I've never had to...after the gym took out the seated military station I had to do these in a power rack....and I just put the safety bars at the desired location in case I fail....
wnt2bBeast said:I try to cover most of the rep range lol..start out with 10 reps down to 3-6 with dbell presses..heaviest set is usually 110's or 115's..im with walking on those cable side laterals..usually do 3 sets of d-bells then 3 sets of cables..i do them like jay cutler and pull from behind my body..again i rarely go above 10 reps on these as well and stick 5-8..if you do them right this will murder that side delt head..i see so many guys doing 60 lbs dbell presses and 35 lbs side laterals
lol
you have to love the guys who try using the 60s for side laterals. Just look over at them at start laughing.
GOHVYORGOHME
New member
I saw a guy at the gym doing 60+ db lat raises....he was doing the 150's(with ease)for db shoulder press right before that. I didn't laugh at him lol.
JKurz1 said:
I do these days, but only for shoulder presses.
Initially, I didn't like using the Smith at ALL
Especially with anything heavy, the bar felt more comfortable/natural. However, Dante's a big Smith machine guy, and has most of his guys use it for various kinds of presses. Since we do two rest-pause "mini-sets" after an intial set to failure, relatively high reps (11-15 total) and static holds, doing presses on a machine has a few advantages for us.
I miss doing them with a barbell, though *frowns* I'll get back to it sometime in the near future. With a decent spotter and power rack I should still be able to rest-pause and such about as easily.
wnt2bBeast
New member
cwick0 said:
Yep..they just dont get it..
Gohvy-
damn that must be one big boy!!!!!!!!!! 150's
wnt2bBeast
New member
JKurz1 said:
speaking of rear delts..i usually do 3-4 sets of bent over laterals with bells or hit them on the pec deck..Im just cut enough to really see em but its such a damn hard muscle to train..what do you normally do for them?
JKurz1 said:
Shoulders are probably the only thing I would let a smith machine slide for.
They recieve sooo much stabilization in everything else. Chest, back, arm work -- so I doubt stabilizer will be underdeveloped.
For me the ROM a smith provides feels natural and quite good, but if your genetic structure doesn't agree with it, then I would stay away.
Anyways, here is my current routine.
Db Shoulder press
3 x 8, 6, 6-4
Db Lateral
3 x 10-15ish
Smith (or hammer strength) shoulder press
3 x 8-12
Cable Laterals
3 x 10
*Note: I train rear delts and traps with back.
InTraining
New member
view said:
This looks like a nice routine....I will try this next shoulder day...
Almost every one doing db presses as the heavy starter.... I always seem to do militarys for that... am I doing myself a dis-service/damage with that? Just did shoulders mid day today:
Military: 40kg*15, 80kg*10, 90kg*8, 100kg*8, 110kg*6
I follow that up with
Laterals: one warmup, two working, two dropsets
Upright Rows: one warmup, three working
Bent Laterals: same set up as laterals
Shrugs: one warmup, two heavy to failure (always my hands that give after the first set, so I use teardrop wraps on the last set only)
Then usually vomitting or staring numbly out into space while the puddle forms at my feet.
help? comments? naked pictures of shelly?
Military: 40kg*15, 80kg*10, 90kg*8, 100kg*8, 110kg*6
I follow that up with
Laterals: one warmup, two working, two dropsets
Upright Rows: one warmup, three working
Bent Laterals: same set up as laterals
Shrugs: one warmup, two heavy to failure (always my hands that give after the first set, so I use teardrop wraps on the last set only)
Then usually vomitting or staring numbly out into space while the puddle forms at my feet.
help? comments? naked pictures of shelly?
I use the smith machine for my shoulders because I can't do db presses. After my shoulder surgery I can't get my left arm far enough back to where the db is even with my ear, makes it kind of hard to do it. 
Here's my last shoulder routine.
smith shoulder press 4x6
cybex machine shoulder press 3x8
side raises 3x12
front raises 2x10
corner raises 2x10
bent over raises 3x12
Here's my last shoulder routine.
smith shoulder press 4x6
cybex machine shoulder press 3x8
side raises 3x12
front raises 2x10
corner raises 2x10
bent over raises 3x12
U
UA_Iron
Guest
I use the smith machine for military press - I think it has been more effective than DB presses as I can put my arms out really wide. This in turn creates a greater moment on the shoulder,, and increases the time under load that they experience.
The only issue I see with using the smith machine is the stability issue. So a couple sets of overhead DB press after the smith machine seems like an ideal situation....and then on to the raises.
just my speculation
The only issue I see with using the smith machine is the stability issue. So a couple sets of overhead DB press after the smith machine seems like an ideal situation....and then on to the raises.
just my speculation
D
Debaser
Guest
Tweakle said:
Awww no way...I thought you had to isolate each of the three heads, hit them from 4 different angles, cover every rep range, prefatigue and pump the shoulders to cause growth.
Or perhaps just add weight each session, since progressive load is what actually causes hypertrophy.
