Shoulders

[SouthernLord]

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.

 

[SaiBoT]

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.

The one I posted is also from Poliquin's mind.

 

[desmond]

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

 

[joe d]

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!!!

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]

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

 

[Pino75]

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

 

[b fold the truth]

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!