Delt development Question

vertigorocks · Jan 9, 2006

hey, im fairly new here, i signed up in sept, never really came on and then my bud IP reminded me about the site and now i love it and you ALL seem to be very smart, experienced and educated on all aspects of body building and training styles/techniques.

My question relates to Deltoid development. I Have been having the biggest pain in the ass trying to develop them. If any of you have any specific thing that works for you or have any suggestions on how i can buildin them up/ widen them and make them fuller i would greatly appriciate it.

My routine for Delts are as follows:

A normal day for Delts is like this w/ normally one changed exersice per workout - Shoulder press 3 sets 6-8 reps, side raise 3 sets 6-8 reps, rear delt fly 3 sets 6-8 reps and upright rows 5-6 reps

I thank you all in advance for any advise you have.

Presser · Jan 9, 2006

have you tryed dedicating a week or so to just this body parts alot of guys myseklf included and even many pros have used a blitz/shock type of regiman to spark some specifi muscle growth, try to add more work outs just for your delts, and try not to start with any other exercise fisrt when you do multiple muscle groups and more importantly (atleast for me) is dont count reps just count sets, another words go to failure each set, i have been doing this for years uo present day and will always continue to do thids, my thinking is this

when you count reps per set, you tend to do one of two things, if your specific set goal is to do say 10 reps, then on a good day you may be able to do say 16 reps but your mind set tells you the set is over and that you have reached rep 10 and your done, when you could have realy tore that muscle fiber up, and on a bad day meaning your tired or your sick and once again your specifics set goal is 10 reps, well your tired or sick and can only perform say 7 reps, well that tends to play with your mind a bit not being able to reach your desired amount of reps when maybe just last week you were able to do 10 reps with ease, so now your mind is all fucked up and this tends to carry over into the rest of your work out. So for me i havent counted reps in ages, i simply go to failure on each and ever set of ever single exercise i do, bottom line is if i pushed myself to the limit then i know i had a good workout, so maybe try to use this method in your delts workouts, you might find it works for you and then add it to your daily regimen.

I would also say go as have as possible and not worry so much about great form, sometimes growth is sparked by pushing or pulling heavy weight BY ANY MEANS NECESSARY. .......(i said sometimes),lmao

what type of weight are you using now bro? and have you incorperated delts into more days of the week? if not i would strongly suggest it acompanied by heavy weight all sets to failure, i dont realy see how you could possibly go wrong there, i will add to this thread for you as more things comes to me plus i have to get some work done,lol, sorry

Presser · Jan 9, 2006

oh and welcome to musclechemistry i am glad and appreciate the fact that you like it here and i also wouldnt go bragging about being freinds with IP,lmao

vertigorocks · Jan 9, 2006

Presser said:
have you tryed dedicating a week or so to just this body parts alot of guys myseklf included and even many pros have used a blitz/shock type of regiman to spark some specifi muscle growth, try to add more work outs just for your delts, and try not to start with any other exercise fisrt when you do multiple muscle groups and more importantly (atleast for me) is dont count reps just count sets, another words go to failure each set, i have been doing this for years uo present day and will always continue to do thids, my thinking is this

when you count reps per set, you tend to do one of two things, if your specific set goal is to do say 10 reps, then on a good day you may be able to do say 16 reps but your mind set tells you the set is over and that you have reached rep 10 and your done, when you could have realy tore that muscle fiber up, and on a bad day meaning your tired or your sick and once again your specifics set goal is 10 reps, well your tired or sick and can only perform say 7 reps, well that tends to play with your mind a bit not being able to reach your desired amount of reps when maybe just last week you were able to do 10 reps with ease, so now your mind is all fucked up and this tends to carry over into the rest of your work out. So for me i havent counted reps in ages, i simply go to failure on each and ever set of ever single exercise i do, bottom line is if i pushed myself to the limit then i know i had a good workout, so maybe try to use this method in your delts workouts, you might find it works for you and then add it to your daily regimen.

I would also say go as have as possible and not worry so much about great form, sometimes growth is sparked by pushing or pulling heavy weight BY ANY MEANS NECESSARY. .......(i said sometimes),lmao

what type of weight are you using now bro? and have you incorperated delts into more days of the week? if not i would strongly suggest it acompanied by heavy weight all sets to failure, i dont realy see how you could possibly go wrong there, i will add to this thread for you as more things comes to me plus i have to get some work done,lol, sorry

Presser, ive got to thank you, i never really thought of it that way, i would always have that in the back of my mind that i want to get lets say 6 reps or even 10 reps for an exersice. Im actually training my delts tomorrow so i will definitly follow what youve put forth for me and will let you know how it works.

As for your question about weight-
Shoulder press- 110 lbs give or take 10/15 pounds depending on how i feel that day and what ive eaten/drank.
Side raise- 30lbs
rear delt fly- on the reverse pec deck about 115, with DB 30lbs
uprights- also depending on how i feel and what ive taken in, about 125-135

Thanks again, that info definitly has sparked a few ideas in my mind that i will apply to my training tomorrow and from now on. Ill keep you posted, oh and IP is a little bitch lol. He pretends to be cool but he's really a little nancy girl who sits at home and cries all day! LMFAO

Presser · Jan 9, 2006

i figured he was another pc punk hiding behind a screen name pretending to be a bodybuilder,lmao,

also glad i could help and especialy glad i was able to spark some new ideas or twists you may incorperate into your workouts, sometimes thats all we need ya know, and let me know how it goes bro,

vertigorocks · Jan 9, 2006

will do, thanks again presser, a new idea can spark a whole new perspective on things, ill talk to you soon bud. Time for me to sleep and GROW.

dreww · Jan 9, 2006

First, I must say delts are one of my few strongpoints.

Buit, I've noticed that my delts grow best with VERY heavy lifts. Barbbell military press for 4-6 reps will do wonders.

Use good form, but explosive movement. Also, negatives and dropsets will help blow up your delts.

vertigorocks · Jan 9, 2006

dreww said:
First, I must say delts are one of my few strongpoints.

Buit, I've noticed that my delts grow best with VERY heavy lifts. Barbbell military press for 4-6 reps will do wonders.

Use good form, but explosive movement. Also, negatives and dropsets will help blow up your delts.

thanks for your input dreww, you guys are very helpful and i apriciate it, quick question, which exersices do you do the negatives on? i just did some very heavy seated military press today, i got up 200 which was a new high for me. Today felt like the best delt workout ive had in a while.

saudades · Jan 9, 2006

dreww said:
But, I've noticed that my delts grow best with VERY heavy lifts. Barbbell military press for 4-6 reps will do wonders.

Use good form, but explosive movement. Also, negatives and dropsets will help blow up your delts.

I agree with dreww. When I started pushing myself to go heavier, I noticed a lot more response in my delts. I'm having trouble fitting into my dress shirts now because my delts take up a lot more room. My sleeves are creeping up my arms as I grow wider.

irishpride · Jan 9, 2006

i hate you guys for the record

jth250 · Jan 9, 2006

i think if you added in a few sets of front raises right after presses you would get some results. do them light and make sure you form is right on. try to hold them at the top.
my shoulders have always been a good bodypart. ill start with military dumbell presses, then ill do behind the head presses on the smith, then ill do front raises and then sides. sometimes ill do the pec deck/rear delt machine

saudades · Jan 10, 2006

Here's a way of doing lateral raises that works really well. I've attached a diagram. It gives you a good stretch on the downstroke. I've used this technique, and I really like it.

mikeswift · Jan 10, 2006

First off welcome to the board, this is a great place to learn and grow.
Seocndly, this post has been very informative for me as well, nice post Presser.
Thirdly, I've learned that IP has a friend besides his invisible Spider Monkey Ramone.

vertigorocks · Jan 10, 2006

tonykemp said:
Here's a way of doing lateral raises that works really well. I've attached a diagram. It gives you a good stretch on the downstroke. I've used this technique, and I really like it.

i never even thought to try it like that, it looks effective and i will definitly try it on my next delt workout. Thank you VERY much for everyones responses. It all has been very helpful and i appriciate you taking the time out to help me out with my training. :thumbsup:

Delt development Question

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