Stubborn medial delts...

[DimEatTree]

Come on guys there has to be some ppl with wisedom to tell me how to start torching my medials in these forums..

Im sick of leaving the gym after a shoulder workout and feeling that my medials really do feel as though they are gonna be sore. but the next day nothing.

my front delts get hammered on chest/tri day and rear delts get smacked on back/bi day but on shoulder day i get nothing, only a bit of front delt soreness.

the current shoulder plan:

-3-4 working sets, 6-12 reps (might do a drop set) o/head presses
-3x12 lateral flys
-3x10-12 front raises
-3x12 bent over raises

3x12-20 d/bell shrugs
3x10-12 barbell smith shrugs

after this workout the next day my traps are only a lil bit sore and my front delts, rear and especially side delts aren't feeling a thing, besides the pump on the day.. i've plateaued super badly with shoulders and its giving me the ****s. btw i dont do rotator cuff training ohanymore can it really affect my gains that much? and my calories havent been as much as what they were before, im probably eating on maintenance level nowadays..

[400Lb Gorilla]

try more presses. eat a little more too

[Tyrbolift]

Originally Posted by DimEatTree

Come on guys there has to be some ppl with wisedom to tell me how to start torching my medials in these forums..

Im sick of leaving the gym after a shoulder workout and feeling that my medials really do feel as though they are gonna be sore. but the next day nothing.

my front delts get hammered on chest/tri day and rear delts get smacked on back/bi day but on shoulder day i get nothing, only a bit of front delt soreness.

the current shoulder plan:

-3-4 working sets, 6-12 reps (might do a drop set) o/head presses
-3x12 lateral flys
-3x10-12 front raises
-3x12 bent over raises

3x12-20 d/bell shrugs
3x10-12 barbell smith shrugs

after this workout the next day my traps are only a lil bit sore and my front delts, rear and especially side delts aren't feeling a thing, besides the pump on the day.. i've plateaued super badly with shoulders and its giving me the ****s. btw i dont do rotator cuff training ohanymore can it really affect my gains that much? and my calories havent been as much as what they were before, im probably eating on maintenance level nowadays..

The only thing I see that you are doing for your medials is the laterals. While an excellent exercise, if you want to concentrate on a specific weakpoint, you need to add something else. Either:

Upright rows
Laying on your side db laterals
Cable side raises

Also keep in mind there's at least two versions of standing db laterals

1. Keep your arms straight and make a wide arc

2. Slightly bend your arms, holding the db's partially in front of you, and make a smaller arc.

The second one you can use more weight. I prefer the second one.

[DimEatTree]

sweet thanks for the advice mate, yeah i had a feeling the o/head presses and laterals that i was doing wasn't enough volume to stimulate enough growth. i'll add another exercise and see how it goes...cheers

Originally Posted by Tyrbolift

The only thing I see that you are doing for your medials is the laterals. While an excellent exercise, if you want to concentrate on a specific weakpoint, you need to add something else. Either:

Upright rows
Laying on your side db laterals
Cable side raises

[FullMetal]

Add different exercises and train them first on shoulder day.

[BOVAT]

pre-exhaust your delts first, then do behind the neck presses for more rear and side delt involvement, (preferably in a smith machine) then do seated lateral raises, and finish off with cable lateral raises


i dont work out my front delt anymore cuz its overdeveloped


for rear delts, i do either a set or two of rest pause bentover lateral raises, then finish with a widowmaker, or i do 3 working sets of bentover lateral raises, and then rear cable flyes for 2 sets, they seem to be coming up, but i have good shoulders lol

[Chesticles2]

arnold presses will kill your anterior/medial delts like no other i found.

also flush them by after doing your lateral raises...keep the DB's 6"s away from your legs and hold them there at the end of each set. you will also benifit from amazing delt seperation!

[Oroborus]

Do regular flies, but do high reps and at least 3 sets. At the top of each rep, hold the DBs up for a second. If they aren't sore the next day take a video of your form and post it here

[flangmasterj]

Are you unhappy that your delts aren't sore the next day or that you are not seeing any progress development wise?

My delts very rarely hurt the next day unlike my chest which hurts without fail. The thing is my delts have developed at the same rate as my chest.

Sorry just a little confused as to what you are trying to say.

[GuyJin]

I'd stick with doing pre-exhaust on your side delts for now i.e. sets of laterals first, then overhead presses, then rear delt flyes and ONE exercise for traps, unless they're very weak. I'd also ditch the front raises--you already did OH presses; these are overkill, IMHO.

After every third workout, I'd do presses first, then "up-the-racks" for laterals i.e. 15 reps with 20 pounds, 12 reps with 30, 8 reps with 40 and 6 with 45. (Arbitrary numbers, just as an example). If you really want to trash your medial delts, then go down-the-rack as well. But I'd still stick with one press, one type of shrug, one type of lateral raise and one type of rear delt raise. More ain't always better; "better" is better. After about six weeks of this, step back, assess what needs more work, and change it up if necessary.

Just my ideas, here...

[chazzy1864]

Originally Posted by Tyrbolift

The only thing I see that you are doing for your medials is the laterals. While an excellent exercise, if you want to concentrate on a specific weakpoint, you need to add something else. Either:

Upright rows
Laying on your side db laterals
Cable side raises

Also keep in mind there's at least two versions of standing db laterals

1. Keep your arms straight and make a wide arc

2. Slightly bend your arms, holding the db's partially in front of you, and make a smaller arc.

The second one you can use more weight. I prefer the second one.

^ That

You have one medial delt exercise.

If you do upright rows, do wide grip. Close grip is for traps. Wide grip is for delts.

Also there is lying side press (use a bench and a smith machine). it is a very good exercise for lateral delts.

[theapexxxx]

Wide grip upright rows will torch your medials.

[autonoma]

Originally Posted by DimEatTree

Come on guys there has to be some ppl with wisedom to tell me how to start torching my medials in these forums..

Im sick of leaving the gym after a shoulder workout and feeling that my medials really do feel as though they are gonna be sore. but the next day nothing.

my front delts get hammered on chest/tri day and rear delts get smacked on back/bi day but on shoulder day i get nothing, only a bit of front delt soreness.

the current shoulder plan:

-3-4 working sets, 6-12 reps (might do a drop set) o/head presses
-3x12 lateral flys
-3x10-12 front raises
-3x12 bent over raises

3x12-20 d/bell shrugs
3x10-12 barbell smith shrugs

after this workout the next day my traps are only a lil bit sore and my front delts, rear and especially side delts aren't feeling a thing, besides the pump on the day.. i've plateaued super badly with shoulders and its giving me the ****s. btw i dont do rotator cuff training ohanymore can it really affect my gains that much? and my calories havent been as much as what they were before, im probably eating on maintenance level nowadays..

I have a similar issue..my delts gets pumped the most till it really hurts but rarely gets sore. It is the only body part that doesn't get sore for me. So I figured that my extreme pump got in the way for full use of the muscle..i split it..AM/PM raises and presses..now they are sore everytime..well it only has been 4 times (one month). By splitting it, I don't get super pump..just pump and I can add more volume.

[lancs_hotpot]

If i were you id add cable laterals to that. When raising wih dbs use as heavy a weight as possible while maintaining some good form. I find sitting down is great and bringing arms right out to the side resisting on the negative. Low reps and high weight for these with a drop or two. With the cables make sure its a weight that you can really feel the delt with, pause at the top of the movement and resist the negative.

Lately i have been finishing off with one set of heavy pressing on a machine. The next day my delts feel like theyve been worked.

[Beachman]

Originally Posted by DimEatTree

Come on guys there has to be some ppl with wisedom to tell me how to start torching my medials in these forums..

Im sick of leaving the gym after a shoulder workout and feeling that my medials really do feel as though they are gonna be sore. but the next day nothing.

my front delts get hammered on chest/tri day and rear delts get smacked on back/bi day but on shoulder day i get nothing, only a bit of front delt soreness.

the current shoulder plan:

-3-4 working sets, 6-12 reps (might do a drop set) o/head presses
-3x12 lateral flys
-3x10-12 front raises
-3x12 bent over raises

3x12-20 d/bell shrugs
3x10-12 barbell smith shrugs

after this workout the next day my traps are only a lil bit sore and my front delts, rear and especially side delts aren't feeling a thing, besides the pump on the day.. i've plateaued super badly with shoulders and its giving me the ****s. btw i dont do rotator cuff training ohanymore can it really affect my gains that much? and my calories havent been as much as what they were before, im probably eating on maintenance level nowadays..

If you're only eating to maintain how do you expect to build muscle? Or do you just want them to be sore?

[Trapstar4.4]

sometimes instead of doing db side laterals, I will bring my arms forward a little, like in a diagonal fashion, and rep them from that position. gives me an intense burn.

[-Lucifer]

DB raises is a good middle delt exercise too.

http://www.exrx.net/WeightExercises/.../DBRaises.html

[DimEatTree]

Originally Posted by flangmasterj

Are you unhappy that your delts aren't sore the next day or that you are not seeing any progress development wise?

My delts very rarely hurt the next day unlike my chest which hurts without fail. The thing is my delts have developed at the same rate as my chest.

Sorry just a little confused as to what you are trying to say.

both..pretty much my medials arent sore the next day and i;ve noticed my front delts are starting to 'outgrow' my medials and rear delts,

i've taken front raises out of my program now and im going to see how i go with adding wide grip uprights and maybe some lateral cables

[tp90]

never start off with presses always do warm-up... for example, do side laterals first before doing barbell presses...have fun...get boulders...

[Valkinator]

Originally Posted by DimEatTree

Come on guys there has to be some ppl with wisedom to tell me how to start torching my medials in these forums..

Im sick of leaving the gym after a shoulder workout and feeling that my medials really do feel as though they are gonna be sore. but the next day nothing.

my front delts get hammered on chest/tri day and rear delts get smacked on back/bi day but on shoulder day i get nothing, only a bit of front delt soreness.

the current shoulder plan:

-3-4 working sets, 6-12 reps (might do a drop set) o/head presses
-3x12 lateral flys
-3x10-12 front raises
-3x12 bent over raises

3x12-20 d/bell shrugs
3x10-12 barbell smith shrugs

after this workout the next day my traps are only a lil bit sore and my front delts, rear and especially side delts aren't feeling a thing, besides the pump on the day.. i've plateaued super badly with shoulders and its giving me the ****s. btw i dont do rotator cuff training ohanymore can it really affect my gains that much? and my calories havent been as much as what they were before, im probably eating on maintenance level nowadays..

I had trouble with the medial delts for a long time. I read a post on here that helped.
I had been keeping my arms fairly straight and basically flapping like a bird, and not getting any results. The post I read on here said to concentrate on keeping your elbow as high or higher than your hands as you bring the DB's up, and hold for a second or two at the top. Once I started doing this correctly, I started seeing good results. Good Luck

[Diablomeister]

get some uprights in there, also, dont neglect things like snatchs/hang pulls/power clean and press's to build overall shoulders.

this is what i use for my shoulder day and ive seen really nice results.

PC&P
Snatchs
Hangpulls

military/uprights/laterals/rear dealt rows.

one week i go as heavy as i can, the next i go medium and high reps. seems like a lot, but the oly lifts i only do 10 reps of each with near max weight. my last workout of the week, and its a killer. really, kills the delts, arms, legs back and some odds and ends also, really kicks my ass since i workout in a storage unit outside in the hot weather feels good tho, keeps you loose

[chicky9914]

Originally Posted by chazzy1864

^ That

You have one medial delt exercise.

If you do upright rows, do wide grip. Close grip is for traps. Wide grip is for delts.

Also there is lying side press (use a bench and a smith machine). it is a very good exercise for lateral delts.

What is this 'lying side press' you speak of???

[XXX666]

start off your shoulder day with a isolation movement for the medial head, then proceed into your regular workout

[import619]

Originally Posted by XXX666

start off your shoulder day with a isolation movement for the medial head, then proceed into your regular workout

yea u do that and say good bye to heavy compound movement

[chazzy1864]

Originally Posted by chicky9914

What is this 'lying side press' you speak of???

It was an exercise that a former mod on here made up. I'll do some searches, to find a good description (or maybe the video I've seen before); and get back to you.

[chazzy1864]

Originally Posted by import619

yea u do that and say good bye to heavy compound movement

what? the shoulder press? thank goodness it mainly targets the anterior delts.

also, if your medial delts are lagging, why would you continue to make them an afterthought, just so you can keep overloading your bodyparts that are already good? Doesn't seem like a wise idea.

[R.Talbott]

Originally Posted by XXX666

start off your shoulder day with a isolation movement for the medial head, then proceed into your regular workout

^^^
Was gonna say that

Also, something I've started doing in the past few months are wide grip upright rows supersetted with DB Laterals. I always lean slightly forward on any medial delt exercise to try and target that area more as well.

[R.Talbott]

Originally Posted by chicky9914

What is this 'lying side press' you speak of???

Read DiamondDelts guide to getting wide thread

[DJAuto]

High volume with plenty of isolation movements works for me.