Need some advice on growing delts.

[94Ryan94]

So currently my deltoids are lacking a fair bit, my arms chest back and legs are of proportion but my shoulders make things look incomplete weak, especially wearing a vest. My opinion is without delts you'll always look slightly frail no matter how big your arms or chest or back. This is my current shoulder workout.

4x 6-8 reps seated barbell shoulder press.
2x 10 reps cable front raises.
4x 10 reps cable side raises (straight arms)
4x 15 reps rear delt cable fly's.
Recently just started to include upright rows, i know many say it is not an exercise that you should consider but for me i feel I'm compatible, i have healthy rotator cuffs and perform them with straight wrists, not slack, and elbows above hands. A day after my traps, side & rear delts felt pretty worked. So I'm going to stick at those for a while. Any advise and tips on bringing up delts will be highly appreciated. Thanks.

[ThighoftheTiger]

Go a little heavier for fewer reps (3-8) like you're doing on the press. The heavy weight will shock the system, as long as your form is right.

[WutangFlex732]

To add what the guy above me said I've always had more effect results from doing dumbbell exercises for my delts. I do hammer raises from my front delts. Sometimes I even raise them slightly above shoulder level. The I do side raises for outer delts, and to top it off I lay on a flat bench or slightly inclined bench and do rear flys. All of which I do anywhere from 4-5 reps of 10-15 depending on the day and amount of weight I use.

Here is a link to a good delt and trap workout. Hope you try them out since they're pretty effective. Goodluck dude https://www.youtube.com/watch?v=ihGP_LDDcVA

[doubleapril]

no idea.

[94Ryan94]

Appreciate the advise! Am going to start going heavy on my raises, not sacrificing form though, do you feel free weights or cables to be more effective? I feel i get more constant tension with cables. Also watched the youtube video, and will give it a shot!

[RobberBaron13]

So currently my deltoids are lacking a fair bit, my arms chest back and legs are of proportion but my shoulders make things look incomplete weak, especially wearing a vest. My opinion is without delts you'll always look slightly frail no matter how big your arms or chest or back. This is my current shoulder workout.

4x 6-8 reps seated barbell shoulder press.
2x 10 reps cable front raises.
4x 10 reps cable side raises (straight arms)
4x 15 reps rear delt cable fly's.
Recently just started to include upright rows, i know many say it is not an exercise that you should consider but for me i feel I'm compatible, i have healthy rotator cuffs and perform them with straight wrists, not slack, and elbows above hands. A day after my traps, side & rear delts felt pretty worked. So I'm going to stick at those for a while. Any advise and tips on bringing up delts will be highly appreciated. Thanks.

Upright rows with dumbells works great for me.
If you want mass go heavy on presses, all kinds.
Cables might be good for pump but they never built anyone huge delts.

[NLSTrainer]

Train delts twice a week, other workout heavier 4-10 rep range, and in other hit delts with crazy volume and massive pump! I myself recommend trisets, in 15 years, never had so crazy pump with anything else.. Here is an example: https://youtu.be/73J21cOSx6U

[skk5076]

Im gonna give you some real growth ish, a little heavier can work sure.

This workout took my delts to the next level, (I dont do this every week Im constantly changing the combos, rest, rep, etc)

DB Press 4x6 ss lateral raises x12 rest 60 secs
Barbell overhead 4x8 ss Plate raises x12 rest 45 secs
Upright rows 4x6-8 ss rear delt x12 60 sec
Then maybe hit rear flys again with dips

The key here is compound then iso(maybe reverse it sometimes), sticking to rest times. Yeah you might have to lighten up but get it done.

[schneppy07]

Pre eahaust then do your heavy work

2 sets of 10 by 10 Side delts and rear delts maybe @ 70%

4x 6-8 reps seated dumbbell or barbell.
4x 8-10 reps seated dumbbell side delt raise
4x 8-10 reps rear delt dumbbell fly's.

I would try this^^^^^^ I really like dumbbell presses

[TJP33]

I like more frequency and try pushing more volume (info for guys with experience- a beginner can rely more on the indirect stimuli from chest day and don't need as much volume- advance guys- that stimuli wont do much for you).
I actually like higher sets and reps and less focus on weight- Ill still do 5v5 but its in shorter duration compared to higher volume work..
Iso work- take it up to 15 reps
no prob with uprights, but may want to consider using dbells for this.

my delts are worked in with push days- following are done with 3 days between each
Flat Dbell Press- 5v5 or 5v8 or 5v10 or 5v12 or 5v15
standing OHP (a seated works fine to but I get a better feel from standing) 4x10-15
Incline Smith 4x10-14
lat/front raise 3x10-15
Weighted Dips 3x10-15
Shrugs SS R. Delt Raise 3x15
Flys (go by feel)
Rear Delts with Cables (go by feel)

Standing OHP (same set/rep as flat dbell)
Incline Dbells 4x10-15
Flat Hammer Press- 3x10-15 drop plate by plate to clear (plate by plate- meaning 45's or 25's- I don't bother much with smaller increments)
(the rest is the same as above from lat/front raise down)

[Garage Rat]

Start with presses of all sort with barbell and dumbbells even some machines are good.
Feel what your doing instead of just pushing weight.
On presses stop before the lockout and go only until you feel the triceps really kicking(about 2/3 to 3/4 of the way up) and back down and repeat.
Laterals of all kinds.
Try one DB sitting side ways on an incline bench or laying on your side on a flat bench or floor.
This will make it so your delt is working right from the start instead of about 1/3 of the way when weight kicks in.
This will help the bottom side delt next to the upper bicep and give you that nice round look.
Another good one is the" Arnold press" with dumbbells.Do a search.

[Gahv]

I do 5x15 for lateral raises, rear felt flys and front raises

[melDorado]

Nothing much wrong with upright rows, I listened to the scares for too long, once I started doing them I finally saw progress with my side Delts, wish I started them earlier. Haven't had any shoulder issues even though I do have dodgy shoulders. I use ez bars.

[bambooonwheels]

I've been doing laterals upon lateral raises for the last 2 months. They have really responded with lightweight volume