Shoulders

[Cardinal Slin]

I'm 6'5 and no matter what I do, I just cannot get my delts to grow or bulge and really stick out from my bicep/tricep.

HELP!!!

 

[SouthernLord]

How are you training them now?

 

[dabuffguy]

Dropping the weight a touch and really focusing on strict form and muscle contraction of the delts, higher reps has made my delts blow up.

Aside from shoulder presses of various kinds, IMO lateral raises are key to good delt development.

 

[ExtraMile]

They look like they stick out well in your avatar...

 

[desmond]

Dropping the weight a touch and really focusing on strict form and muscle contraction of the delts, higher reps has made my delts blow up.

Aside from shoulder presses of various kinds, IMO lateral raises are key to good delt development.

x2

 

[SouthernLord]

I seen a workout on another site the other day that I'm going to try. You start with a big compound lift like Standing OHP for 5x5 then finish off with a tri-set.

Standing or Seated OHP 5x5

A1) Lateral raise x 12-15
A2) Front raise x 12-15
A3) Seated DB press x 12-15

You do all the (A) exercises in a circuit with no rest, then rest 90 seconds and repeat for a total of three giant sets. The article also mentioned to tilt the thumb side down at the top of the side laterals to further target your medial delts. Also internally rotate by turning your palms down at the top of the front raise for a peak contraction.

I can't promise this will work worth a shit, but it sounds legit. Good Luck.

 

[desmond]

T-Nation.com | The Delt Triad: Round Shoulders Fast

Were u referring to this? I saw it too the other day

Maybe I didn't read it properly but didn't see the opening big compound lift. There is still military press as the compound, although it won't be big after all the prefatiguing

I seen a workout on another site the other day that I'm going to try. You start with a big compound lift like Standing OHP for 5x5 then finish off with a tri-set.

Standing or Seated OHP 5x5

A1) Lateral raise x 12-15
A2) Front raise x 12-15
A3) Seated DB press x 12-15

You do all the (A) exercises in a circuit with no rest, then rest 90 seconds and repeat for a total of three giant sets. The article also mentioned to tilt the thumb side down at the top of the side laterals to further target your medial delts. Also internally rotate by turning your palms down at the top of the front raise for a peak contraction.

I can't promise this will work worth a shit, but it sounds legit. Good Luck.

 

[SouthernLord]

T-Nation.com | The Delt Triad: Round Shoulders Fast

Were u referring to this? I saw it too the other day

Maybe I didn't read it properly but didn't see the opening big compound lift. There is still military press as the compound, although it won't be big after all the prefatiguing

That's it.

More tidbits from that article

In most instances, the ideal use of the Delt Triad is after you've done a compound movement with heavy weight and lower reps. Five sets of five reps of standing barbell shoulder presses would work perfectly. Then move on to the Delt Triad to finish off your delt workout with a good, fascia-stretching pump.


Putting It All Together

I tend to train rear delts with back because, functionally, it makes more sense. So, here's an example of a shoulder routine using the Delt Triad:

A) Standing barbell shoulder press

5 x 5

B1) Seated lateral raises

3 x 12-15

B2) Seated front raises

3 x 12-15

B3) Seated dumbbell shoulder press

3 x 12-15

C) Shoulder stretches (horizontal adduction and horizontal abduction)

2 x 20 seconds each

 

[Big_BK]

This is what i would recommend, pretty close to what SL suggested.

A) Standing barbell shoulder press

6 reps sets until you can no longer complete them then start doing push presses until you get to a weight where you can only do 3 reps.

B1) Seated lateral raises

3 x 12-15

B2) Seated front raises

3 x 12-15

B3) Seated dumbbell shoulder press

3 x 12-15

Also throw some Heavy DB Rows in there, i find they hit my rear delts pretty good.

 

[desmond]

That's it.

More tidbits from that article

Ah cool, I had only skimmed it when I read it last night.

It's going to be a grulling shoulder workout. Almost certain results u'd assume unless it is over training for the person

Does partial pronoation during a front raise make much difference as the article suggests?

It's good having lateral raises first in the triset too IMO b/c its the easiest one to screw up form wise, which ur almost certain to do (i.e., swing weight) if u do later in the triset.