Good delt exercises?

[13B-MSP]

I can always hammer shoulders until I feel like dying but my delts never feel sore the next day.

What do you guys do for delts? I want to hit them hard.

[stuzufood]

Dips, military press for anterior or front deltoid. lateral raises for medial and rows/pullups for posterior. Time to lift heavier or shorten rest time.

[CaptainGorgeous]

I use lateral raises and smith side presses. I'll probably alternate one of these exercises with wide-grip upright rows soon.

[ThickAsABrick]

Shoulders recover fairly quickly for many, so not being sore isn't a huge issue.

What are you currently doing? Are you growing from it?

[Leyton Stone]

Lying on side lateral and rear lateral raises are good because most people do delt exercises focussing on the contraction whereas these provide tension in the stretched position.

[13B-MSP]

Yesterday did, I go very slow for form and hold, etc.:

Arnold Press: 15 12 10
Frontal Raises: 15 12 10
Partial Lateral: 15 12 10
Upright Rows: 15 12 10
Pec Dec Reverse: 15 12 10
Lateral Holds 5lbs: 1 minute, 45 sec, 30 sec
Shrugs: 20 20 20

[DJAuto]

My shoulders are rarely sore.

But, high volume and intensity has helped them grow nicely.

[in10city]

Originally Posted by DJAuto

My shoulders are rarely sore.

But, high volume and intensity has helped them grow nicely.

Same here. Never sore but they have probably made the most progress of everything. I use a lot of rest-pause, drop sets, and running the barbell rack with upright rows. I'm also not against upping the rep tallies.

[Dr Clay]

My experience concurs with what others are saying - shoulders tend to be resistant to getting sore. Instead of focusing on soreness, focus on improving your performance (being able to do more weight and/or reps).

Best,

[rocketman44]

My shoulders get only mildly sore, despite extensive work at times. I think lateral raises are great. I usually do them after heavier pressing exercises. That causes a temporary soreness, though it's not of the DOMS variety.

[90redlx]

I have been doing 5-6 sets of 72's with two min rest in between for my last two shoulder workouts and I can honestly say I have never had any sort of shoulder routine come close to this.

It is the same theory as 21's sort of...

db shoulder press 12reps
ss
arnold press 12reps
ss
db upright rows 12reps
ss
db front raises 12reps each arm
ss
db lateral raises 12reps both arms done together
ss
db reverse fly 12reps

Note: every movement is done with the same weight and done as a 6 exercise giant super set. I currently using 15lb db's and by the time I get to lateral raises my shoulders are on fire.

[magicmatt]

Originally Posted by 13B-MSP

Yesterday did, I go very slow for form and hold, etc.:

Arnold Press: 15 12 10
Frontal Raises: 15 12 10
Partial Lateral: 15 12 10
Upright Rows: 15 12 10
Pec Dec Reverse: 15 12 10
Lateral Holds 5lbs: 1 minute, 45 sec, 30 sec
Shrugs: 20 20 20

dude only 6 compound movements only 3 overhead and that many reps? increase the weight and work in the 5-7 range for working sets. look into clean + press (dumbell or barbell) or power cleans.

[A & B]

Originally Posted by 90redlx

I have been doing 5-6 sets of 72's with two min rest in between for my last two shoulder workouts and I can honestly say I have never had any sort of shoulder routine come close to this.

It is the same theory as 21's sort of...

db shoulder press 12reps
ss
arnold press 12reps
ss
db upright rows 12reps
ss
db front raises 12reps each arm
ss
db lateral raises 12reps both arms done together
ss
db reverse fly 12reps

Note: every movement is done with the same weight and done as a 6 exercise giant super set. I currently using 15lb db's and by the time I get to lateral raises my shoulders are on fire.

IMO that's too much anterior deltoid, and not enough lateral & posterior.

You've got 3 exercises for the anterior (depending on how you do the upright rows), and only one for the two other heads.

[IwillBaMonster]

Well I've almost never felt a soreness in my delts, though I'm still pretty happy with 'em. Small muscles recuperates faster so u'd need to hit some extremes to feel some unusual soreness..
And I find the lying rises (like in that pic with Arnie) very effective as I've been stuck with my rear delts some time ago, 'cause I hated almost all other exercises for that part, be it a bad form, or just unsuitable for me..

[Rhynosaurus]

*Just tagging topic for reading before next weeks shoulder day*

[13B-MSP]

I will try to keep the reps down. If I lose form I will lighten the weight. I have gotten great gains on everything else by going slow, holding, back up.

Ill give it a shot tho. Thanks.

Originally Posted by magicmatt

dude only 6 compound movements only 3 overhead and that many reps? increase the weight and work in the 5-7 range for working sets. look into clean + press (dumbell or barbell) or power cleans.

[A & B]

Originally Posted by 13B-MSP

I will try to keep the reps down. If I lose form I will lighten the weight. I have gotten great gains on everything else by going slow, holding, back up.

Ill give it a shot tho. Thanks.

That was really bad advice that he gave you. Wonder why he's in the red...

For shoulders, especially for any rear or lateral delt exercise, you don't want low reps. These are very small muscles that are not really involved in any heavy movements, so you want to keep the weight a little lower, and the reps higher.

For exercises like dumbell press, arnold press, sure go heavier. These are big compound movements using heavy weight, so you can lower the reps from time to time. But for your lateral and rear deltoid exercises, higher reps is a definite.

p.s. The 5-7 rep range may be what he uses, but generally the hypertrophy range is at least 7 reps, and as high as 15. You won't find too many bb'ers who consistently train with such low reps.

[magicmatt]

Originally Posted by A & B

That was really bad advice that he gave you. Wonder why he's in the red...

For shoulders, especially for any rear or lateral delt exercise, you don't want low reps. These are very small muscles that are not really involved in any heavy movements, so you want to keep the weight a little lower, and the reps higher.

For exercises like dumbell press, arnold press, sure go heavier. These are big compound movements using heavy weight, so you can lower the reps from time to time. But for your lateral and rear deltoid exercises, higher reps is a definite.

p.s. The 5-7 rep range may be what he uses, but generally the hypertrophy range is at least 7 reps, and as high as 15. You won't find too many bb'ers who consistently train with such low reps.

******* go find me someone who does clean + press or power cleans in my rep range that has problems developing shoulders. actually most people have to use the 3-5 range. go ahead..... im waiting.... because you cant. keep using the 15 lb dumbells for side raises let me know how that works out for you.

ps im in the red because of the misc not cause of you idiots.

[A & B]

Originally Posted by magicmatt

******* go find me someone who does clean + press or power cleans in my rep range that has problems developing shoulders. actually most people have to use the 3-5 range. go ahead..... im waiting.... because you cant. keep using the 15 lb dumbells for side raises let me know how that works out for you.

ps im in the red because of the misc not cause of you idiots.

Touchy aren't you.


As I said in my post, for the big compound movement, lowering the rep range is just fine, but I will tell you for certain that the 5-7 rep range is not optimal for most people. It may be for you, that doesn't really matter though. But no, "most people" don't "have to use" the 3-5 rep range. This is the strength training rep range, not hypertrophy. It should be cycled as a part of your overall hypertrophy oriented macrocycle. ie. used occasionally.

And if the 15lbs dumbells are heavy for you for side and rear laterals, use the 15s. If you're Ronnie Coleman and you can do them with great form with the 80s, use those...

Shoulder's are of particular interest for me, I've read an aweful lot in the last year about proper shoulder developement, because they're a unique muscle group. For the rear delts especially, you almost always want high reps and strict form. For the laterals, they're slightely larger and are involved in slightly heavier movements, but not much so. You generally want higher reps.

[magicmatt]

stop dividing strength training and bodybuilding. the easiest way to get bigger is to get stronger.

[stealth_swimmer]

Originally Posted by ThickAsABrick

Shoulders recover fairly quickly for many, so not being sore isn't a huge issue.

What are you currently doing? Are you growing from it?

x2

and personally, I think bent-over laterals are very important as well as laterals. The front delts on most folks get enough from presses since you hit them on shoulder day AND on whenever you train chest.

[killatiger]

You could also try laterals lying on an incline bench. Nice slow and controlled I believe they are Number 1 for medial delt stimulation on the EMG test, correct?

[A & B]

Originally Posted by magicmatt

stop dividing strength training and bodybuilding. the easiest way to get bigger is to get stronger.

1) That is simply not true. You are misinformed.

2) Define "stronger".

Stronger as in your 1RM?

Studies have shown that training in the 1-5 rep range (for most people) will develop greater "strength" (measured by your 1RM), whereas training in the 6-12 rep range (again, for most) works better to increase the size of your muscles, but not strength (as measured by your 1RM).

But you need to do both. This is called periodization. Do some reading.

In order to sustain muscle growth, you should incorporate strength and power training into your program fairly regularly, however, the majority of your training should take place in the hypertrophy rep range.

[DiamondDelts]

Originally Posted by magicmatt

******* go find me someone who does clean + press or power cleans in my rep range that has problems developing shoulders. actually most people have to use the 3-5 range. go ahead..... im waiting.... because you cant. keep using the 15 lb dumbells for side raises let me know how that works out for you.

ps im in the red because of the misc not cause of you idiots.

Negged. And the next time you come in here insulting others it's ban time. This is NOT the misc and I don't play that crap in this section.

[Mark1T]

Originally Posted by DiamondDelts

Negged. And the next time you come in here insulting others it's ban time. This is NOT the misc and I don't play that crap in this section.

I for one, do admire Chocolate.

[Mark1T]

Start with Wide-Grip Military with either BB or DBs, I follow with Sitting DB Rows, where I am sitting on a bench, the DBs are hanging below my seat, palms are facing to the back. The DBs are raised as far as possible. I use light weight, but progress every 2 to 3 weeks. Hammers the Medials. Not sure what you call that exercise. I then superset those with Side Laterals.

Then, finish up Shoulders with Posterior Delt Raises with DBs or Cable.

All reps are between 10 and 15 per set - 3 to 4 sets per exercise - rest 60 secs between each set.

Shoulders = Smoked

[headinahole]

Originally Posted by A & B

Touchy aren't you.


As I said in my post, for the big compound movement, lowering the rep range is just fine, but I will tell you for certain that the 5-7 rep range is not optimal for most people. It may be for you, that doesn't really matter though. But no, "most people" don't "have to use" the 3-5 rep range. This is the strength training rep range, not hypertrophy. It should be cycled as a part of your overall hypertrophy oriented macrocycle. ie. used occasionally.

And if the 15lbs dumbells are heavy for you for side and rear laterals, use the 15s. If you're Ronnie Coleman and you can do them with great form with the 80s, use those...

Shoulder's are of particular interest for me, I've read an aweful lot in the last year about proper shoulder developement, because they're a unique muscle group. For the rear delts especially, you almost always want high reps and strict form. For the laterals, they're slightely larger and are involved in slightly heavier movements, but not much so. You generally want higher reps.

I don't work shoulders directly... at least I don't think so.

Alll that I can think of that work my shoulders are military press, deads, power cleans, bb and db rows(not on same day). You think that that is enough for someone in my shape, ie; far from hypertrophy or any type of competition?

Thinking about adding these into my back/bi or the 4th day core/ab workout of my 3 day split:


Sorry for the thread jack.

[MLF HNTR]

This might not work for you but this has been working for me.

BB Clean and Press- 3X10reps

Military Machine Push Press 3sets of 6,4,2reps. Each set go up in weight, down in reps.
by now your front delts might feel a little sore or have a good pump.

Cable Side Raises 3X10reps
super set these ^ with DB Side Raises 3sets 8-12reps

Reverse Pec Deck Machine- 3sets. Heavy weight 10reps -superset by then using only one arm and lowering the weight, do 3 reps. Each rep come out, squeeze, and very slowly, resist coming back in.

Heavy Upright BB Rows- 1set, 10, 6, 4.

Finish off with Traps
DB Shrugs 3sets, I do it till the DB is going to fall out of my hand.

Again, you don't have to use my workout. But I like it, and it works for me.
It is basicly a workout taken from Arnolds book, with some of my own stuff thrown in to suit me.

[A & B]

Originally Posted by headinahole

I don't work shoulders directly... at least I don't think so.

Alll that I can think of that work my shoulders are military press, deads, power cleans, bb and db rows(not on same day). You think that that is enough for someone in my shape, ie; far from hypertrophy or any type of competition?

Thinking about adding these into my back/bi or the 4th day core/ab workout of my 3 day split:


Sorry for the thread jack.

Military press and power cleans work your shoulders directly. If by that you mean your deltoids are the primary movers (ie. the muscles doing the most work).

But no, I would say you need to supplement that. You're not hitting your lateral or posterior heads with any isolation, which is very necessary in order to build that 'diamond' shape that we all want.

For instance, I did shoulders today:

4 x 12 - wide grip upright rows (I do these with a little squeeze in at the top to hit both the lateral and rear heads of my deltoid)
4 x 10 - lateral raises
3 x 12 - bent-over lateral raises
3 x 10 - standing military press

So I started with my lateral and rear deltoids (because these lag in comparison to my anterior delts, most people have this problem), then finished with a big compound movement for my front delts.



That exercise in the clip is an excellent rear delt builder IMO. Arnold says he used to do them every single morning.

[headinahole]

Originally Posted by A & B

Military press and power cleans work your shoulders directly. If by that you mean your deltoids are the primary movers (ie. the muscles doing the most work).

But no, I would say you need to supplement that. You're not hitting your lateral or posterior heads with any isolation, which is very necessary in order to build that 'diamond' shape that we all want.

For instance, I did shoulders today:

4 x 12 - wide grip upright rows
4 x 10 - lateral raises
3 x 12 - bent laterals
3 x 10 - standing military press

So I started with my lateral and rear deltoids (because these lag in comparison to my anterior delts, most people have this problem), then finished with a big compound movement for my front delts.



That exercise in the clip is an excellent rear delt builder IMO. Arnold says he used to do them every single morning.

Ok, so you lost me at the kinesiology talk, but you say I'm good with the cleans and military press? I also do hammer strength pulls and pullups, don't know why I didn't list those. I like rotating exercises from week to week to keep it interesting.

btw, thanks.