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Cardinal Slin
New member
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!!!
HELP!!!
Shoulders
- Thread starter Cardinal Slin
- Start date
How are you training them now?
desmond
New member
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.
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
New member
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
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
B
Big_BK
Guest
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.
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
New member
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.
Not too sure on this one. I would have to try it out. Admittedly I never do front raises.
desmond
New member
On a similar theme BK for rear delts,
what about face pulls, db rows pulled to chest, or fat man pull ups, or bb rows to the chest.
Rear delts get hit more (IMO) if the weight is pulled up higher. Traditional form db rows (to waist) will hit the rear delts, but not IMO as much.
what about face pulls, db rows pulled to chest, or fat man pull ups, or bb rows to the chest.
Rear delts get hit more (IMO) if the weight is pulled up higher. Traditional form db rows (to waist) will hit the rear delts, but not IMO as much.
desmond
New member
no, can't imagine u or BK being a huge fan of front raises
I like face pulls. I haven't done those in a while either. I need to start doing those again.
I have been feeling so beat up lately.
I am going to incorporate a lot of Omega's stuff once I get the pamphlet. I need an extended break from heavy singles and triples.
I did BrOmega's chest workout Monday and I'm still a little sore. I felt like a sissy going to complete failure with the 70 pound DBs. I think it might just work though 
B
Big_BK
Guest
I do them every once in a while when i am bored. Don't know if they do much for me i have pretty good delts naturally.
One thing I have observed that helps is to pay attention to the angle at which your deltoid contracts (both side, front and rear), and ensure you perform the movement exactly how the muscle wants to go. I use 1 arm at a time doing side raises, standing perpendicular to the mirror watching and concentrating on those side delts doing all the work. No swinging, no other help. All delt. I lean in just a little bit too, which helps focus the work directly in the delts.
Doing this, my 3 heads always get super pumped. I used to have horrible delt development, and when I started experimenting and fell upon a few techniques like this, they have literally exploded in size and fullness the last 4 months.
Doing this, my 3 heads always get super pumped. I used to have horrible delt development, and when I started experimenting and fell upon a few techniques like this, they have literally exploded in size and fullness the last 4 months.
Cardinal Slin
New member
Thanks Guys,
Dabuffguy - You will never ever find me doing heavy weights without it. I always use lighter weights but make the muscles work more.
I used to bench 160kgs for 3-4 reps struggling but later found my better workouts and more damage was done to my chest with 40kgs and isolating as much as possible the chest.
Extramile, that was taken after a workout and when they are tense, not when they hang down the side of my arm.
Here is what I currently do:
Seated military press to the front not neck:
10KGs + the bar for a 30 rep warm up, slow focused motion
15kgs + the bar for a 20 rep warm up, slow focused motion
20kgs + the bar for 20 reps, slow focused motion
25kgs + the bar for 20 reps, slow focused motion
30kgs + the bar for a 15 reps, slow focused motion
40kgs + the bar for a 12 reps, slow focused motion
10kg plate - grab on to each side and do front raises 25 reps
15kg plate - grab on to each side and do front raises 20 reps
20kg plate - grab on to each side and do front raises 15 reps
Dumbbell raises:
Using light weights (15 - 20 lbs ) I will do one front raise, one side raise with one arm, then repeat with the other
Start off with 20lbs and do about 20 reps, then switch straight over to the 15lbs and do some more reps until failure
Then I break and start again with the 15lbs and when I reach failure will do so with 10lbs.
All my sets are done to failure and I come out of the gym with a painfull pump and find it hard to move my shoulders
Dabuffguy - You will never ever find me doing heavy weights without it. I always use lighter weights but make the muscles work more.
I used to bench 160kgs for 3-4 reps struggling but later found my better workouts and more damage was done to my chest with 40kgs and isolating as much as possible the chest.
Extramile, that was taken after a workout and when they are tense, not when they hang down the side of my arm.
Here is what I currently do:
Seated military press to the front not neck:
10KGs + the bar for a 30 rep warm up, slow focused motion
15kgs + the bar for a 20 rep warm up, slow focused motion
20kgs + the bar for 20 reps, slow focused motion
25kgs + the bar for 20 reps, slow focused motion
30kgs + the bar for a 15 reps, slow focused motion
40kgs + the bar for a 12 reps, slow focused motion
10kg plate - grab on to each side and do front raises 25 reps
15kg plate - grab on to each side and do front raises 20 reps
20kg plate - grab on to each side and do front raises 15 reps
Dumbbell raises:
Using light weights (15 - 20 lbs ) I will do one front raise, one side raise with one arm, then repeat with the other
Start off with 20lbs and do about 20 reps, then switch straight over to the 15lbs and do some more reps until failure
Then I break and start again with the 15lbs and when I reach failure will do so with 10lbs.
All my sets are done to failure and I come out of the gym with a painfull pump and find it hard to move my shoulders
I like this triset and my workout partner is getting excellent results with it, because he is more into BB than I do...
A1-Lateral Raises 1x10-12
A2 Hammer machine Shoulder Press 1x10-12
A3 Lateral Raises again (with some momentum) 1x8-10
4 trisets total with the same weight if possible, if form starts to crap out, decrease by 5% after each triset. Rest 90secs in between.
A1-Lateral Raises 1x10-12
A2 Hammer machine Shoulder Press 1x10-12
A3 Lateral Raises again (with some momentum) 1x8-10
4 trisets total with the same weight if possible, if form starts to crap out, decrease by 5% after each triset. Rest 90secs in between.
Here's some good Poliquin style delt work.
A1) Seated Lateral Raise, 6 to 8 reps
10 seconds rest
A2) Machine Lateral Raise, 10 to 12 reps
10 seconds rest
A3) Double Cable Lateral Raise, 15 to 20 reps
120 seconds rest, then start cycle over with A1
According to Poliquin delts can be trained up to three times a week and still recover since they are slow-twitch. I don't see why routines like this and the others that have been posted would not work multiple times a week to bring up lagging delts. As long as you are not blasting them with heavy presses it might just work.
A1) Seated Lateral Raise, 6 to 8 reps
10 seconds rest
A2) Machine Lateral Raise, 10 to 12 reps
10 seconds rest
A3) Double Cable Lateral Raise, 15 to 20 reps
120 seconds rest, then start cycle over with A1
According to Poliquin delts can be trained up to three times a week and still recover since they are slow-twitch. I don't see why routines like this and the others that have been posted would not work multiple times a week to bring up lagging delts. As long as you are not blasting them with heavy presses it might just work.
The one I posted is also from Poliquin's mind.
desmond
New member
YouTube - diamonddelts's Channel
check out this lateral delt exercise.
I have never tried it - can't on omega, and don't have a well balanced enough SM for it - but I reckon it would be a rival to the lateral raise if not better. It's very popular on bodybuilding.com/forum
check out this lateral delt exercise.
I have never tried it - can't on omega, and don't have a well balanced enough SM for it - but I reckon it would be a rival to the lateral raise if not better. It's very popular on bodybuilding.com/forum
i would try this.
only do presses of every variation. slow controlled movements 3 out of 4 sessons and heavy explosive reps 1 out of 4 sessons.
cobracock1979
Member
No one a fan of the push press??
Slin, I had a similar problem. For years I could not get the benefits of any type of shoulder press until I discovered the bush press.
Not only is it good for the core, but somehow that standing position seems to allow explicit recruitment of the front delts. I have had awesome results.
For me swelled shoulders = Push press + upright row.
My rear dealts are over developed so I place less focus on them
Slin, I had a similar problem. For years I could not get the benefits of any type of shoulder press until I discovered the bush press.
Not only is it good for the core, but somehow that standing position seems to allow explicit recruitment of the front delts. I have had awesome results.
For me swelled shoulders = Push press + upright row.
My rear dealts are over developed so I place less focus on them
Pino75
New member
Here's a YouTube link of Kai Greene working out on Delts...have been doing this for a couple of weeks and the Front Barbell Raises with a Supination grip really burns for me...check them out.
http://www.youtube.com/watch?v=twXXKh69FbY
http://www.youtube.com/watch?v=twXXKh69FbY
Hey man, I notice that you think in kilos. I live in Cyprus...you anywhere near? I'd be interested in talking with you via phone, text, email, anything for various reasons. I'm still going through some medical issues and could use your advice on a few things.
One thing I did recently was set 3 goals for pressing:
160kg Log Clean and Press
100 kg Viking Press x 25 reps
140 kg Thick Axle Clean and Press
This leaves me needing to train for high reps, single, and technique on the axle.
The Viking high rep stuff kills my shoulders (in a good way). I've gone for 2 sets of max reps with 100kg and my best so far is 21 reps on the first set. Another thing I've done is start with 150kg and get a rep or two, drop 10kgs and go to failure again, then continue to drop 10kgs on each set (no rest) till I literally have nothing but the empty bar and I'm screaming it out. Man, my shoulders will barely move after these!
One thing I did recently was set 3 goals for pressing:
160kg Log Clean and Press
100 kg Viking Press x 25 reps
140 kg Thick Axle Clean and Press
This leaves me needing to train for high reps, single, and technique on the axle.
The Viking high rep stuff kills my shoulders (in a good way). I've gone for 2 sets of max reps with 100kg and my best so far is 21 reps on the first set. Another thing I've done is start with 150kg and get a rep or two, drop 10kgs and go to failure again, then continue to drop 10kgs on each set (no rest) till I literally have nothing but the empty bar and I'm screaming it out. Man, my shoulders will barely move after these!
