My delts suck, please help -pics included

[Yarg!]

I am 16 yrs old and weight lifting seriously for about 1 yr now. Right now my body is total shit but one of the worst parts aside fomr chest is my delts.
I currently have some traps but no side delts. I want that look where as the traps end the delts come in and rounds it off.
Here are the pics of me in my current shrimpy body.

http://evilzaw.tripod.com/pics

I currently do delts with chest:


2x8 80lb Barbell rows

2x8 75-80lb Military press (yeah i know theyre shitty)

3x8 20lb side lateral raise with dumbells (the one where i start off with the dbs together by my waste and a bend in my elbow. Then bring them out to the sides like I'm flapping my wings, I think side lateral raises are what theyre called anyways).

2x8 face pulls 85lb

http://evilzaw.tripod.com/pics

Help me please guys. Thanks.
Sry about the pics, the webcam sucks and the lighting is crap.

 

[Atomic Punk]

There is an article a few blocks down about this brother. Here's my response to it. There are others with great advice as well. Read it. http://boards.elitefitness.com/forum/showthread.php?s=&threadid=259667


The key to great deltoid development is balance given to each area. A lot of folks(knowingly or not) do deltoid exercises that focus more on FRONT DELTS, during their routines, while neglecting the other two deltoid heads. Here's the routine I did Thursday.

FRONT DELTS:

I. D-BELL SEATED MILITARY PRESS:

1 warmup set of #45 for 15. 1 Heavy set to failure with #100's.

II. CABLE UPRIGHT ROW w/ ROPE(between the legs):

2 sets of 10 reps.

MID DELT:

I. WIDE GRIP UPRIGHT ROW:

1 warmup set of 15. 1 heavy set of 6-7.

II. DBELL SIDE-LATERAL RAISE:

2 sets of 10
*Instead of stopping parallel to the floor, I like to finish w/ the Dbells over top my head.

REAR DELT.

I. SINGLE-ARM CABLE BENT RAISES:

2 sets of 15

II. PEC DEC-REAR DELT MACHINE

2 Sets of 15

That's 4 sets for each deltoid head.

I do Neck after this usually too.

 

[Aussie Juga naught]

If you really want to focus on your delts stop training them with your chest.

. Military press
. Behind the neck press
. Dumbell press
. Upright rows
. Side Laterals

Thats all you need for big round shoulders.

 

[Atomic Punk]

Re: Re: My delts suck, please help -pics included

If you really want to focus on your delts stop training them with your chest.

. Military press
. Behind the neck press
. Dumbell press
. Upright rows
. Side Laterals

Thats all you need for big round shoulders.

That's 4 exercises for Front Delts, one for Mids, and zero for rears bro. Not very balanced in my opinion, but they are all good exercises. You're very right though about training Delts with Chest. They should be given their own day in my opinion.

 

[Tagio]

Yarg, have you given lower reps a shot? maybe try some explosive 3-5 rep sets on some of your big compound exercises to hit the fast-twitch more intensely. explosive triples with widegrip upright rows have made my shoulders grow a bit recently despite the fact that I'm losing weight.

 

[c3bodybuilding]

That's 4 exercises for Front Delts, one for Mids, and zero for rears bro. Not very balanced in my opinion, but they are all good exercises. You're very right though about training Delts with Chest. They should be given their own day in my opinion.>>>

I once read a great quote that went like this, "When you're 260 8% bodyfat, then we'll talk about training rear delts."

 

[muscledog95]

Just bench, row, and squat..worry bout the little things later. Just my opinion

 

[Yarg!]

Thanks guys for the replies will work on lower reps and squat more. I will also give the routines you suggested a try. Thanks for your replies.

 

[bignate73]

push presses
high pulls
face pulls
chest supported dbell rows

try some new stuff. you may feel like you have more isolation and less compensation in the movement.

 

[joltman]

Make sure to prioritate the specific bodypart thats to small.
One thing you could try is to trough in an extra exercise for this musclegroup at the end of every training. Arnold did that when he realised that his legs were to shitty if it worked for him it will for you to

 

[Aussie Juga naught]

I once read a great quote that went like this, "When you're 260 8% bodyfat, then we'll talk about training rear delts."

Amen-