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Thread: Finally! a thread about delts
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03-26-2009, 03:31 AM #31
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03-26-2009, 03:33 AM #32
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03-26-2009, 03:34 AM #33
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03-26-2009, 03:39 AM #34
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03-26-2009, 03:42 AM #35
- Join Date: Nov 2008
- Location: California, United States
- Age: 40
- Posts: 3,259
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I can do alot in the shoulder press, 80 lbs dumbbells like yourself
non to mention in the laterals, it is weak
hack I could not even do it do it today to the feeling that my rotator cuff will break,weird pain every time I do it
less pain in the same spot on the right shoulder when pressing or benching
ANY ADVICE ?Last edited by 265HP; 03-26-2009 at 04:12 AM.
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03-26-2009, 03:42 AM #36
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03-26-2009, 03:44 AM #37
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03-26-2009, 03:57 AM #38
you need to train the rotator cuffs man, look up exercises for it (its quite hard to describe) do 1 r/c exercise 1-2 times a month at the end of your workout with lightweight for 3x 15 reps
other than that you might consider investing in a complete joint supplement and additional EFA's
I recomend Sportpharma Joint-V or if you have the cash -Animal flex
or try Orange triad by controlled labs, its a multi with a complete joint, digestive and immune complex, great value!http://www.********.com/valenzuelatech
My films: http://bit.ly/11BnxwE
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03-26-2009, 03:58 AM #39
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03-26-2009, 03:59 AM #40
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03-26-2009, 04:00 AM #41
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03-26-2009, 04:13 AM #42
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03-26-2009, 04:18 AM #43
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03-26-2009, 04:19 AM #44
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03-26-2009, 04:21 AM #45
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03-26-2009, 04:25 AM #46
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03-26-2009, 08:58 AM #47
For shoulders, especially presses, I think most people have the wrong idea. It's not a push like a jerk, it's pulling your arms in towards your head. Squeezing the delts on presses works a lot better than just putting up dead weight and not hitting the intended muscle groups.
Today's Upper Body Workout
Bench Press 10 x 10
supersetted with Standing DB Presses 10 x 10
supersetted with bent over rows 10 x 10
1 minute rest in between circuits, followed by dips, pullups, pushups and crunches
YEAAAHHH BUDDAAAYYYFormer Marine
10/20/2010 - The Day Germanic Defeated The Internet
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03-26-2009, 09:02 AM #48
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03-26-2009, 09:10 AM #49
- Join Date: Apr 2006
- Location: Florida, United States
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I alternate between dumbbell lateral raises and bar lateral raises usually.
I think the real mass builder though is Barbell Shoulder Presses and Behind the Neck Presses. They build the thickness that the lateral raises don't.1 Stripe Blue Belt, Gracie Barra BJJ (Reps to BJJ/MMA brahs)
Reps to USMC and other military members, Semper Fi
"If the bar ain't bendin' you're just pretendin."
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03-26-2009, 09:11 AM #50
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03-26-2009, 09:13 AM #51
Exactly this. I posted a video of me doing side lateral raises in the exercise section.. oh lawd. It enraged people to the point they couldn't even focus on the argument and began criticizing my chest and ****
But here's a couple videos of me doing shoulder training from my last routine:
and the results:
Although the past couple weeks I have adopted a high volume/ low rest/ good form routine.Alabama Crimson Tide
Bench PRs: 315x2, 285x6, 275x9, 225x18
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03-26-2009, 10:39 PM #52
rare to hear someone say that man! personally i think you can never have to big side delts. it adds nicely to the v-taper and gives a great look of power.
rear delts: maybe. I cut back on rear delts a couple years ago to let my triceps catch up. as having too big rear delts can really make your arm look funny in a side chest shot if your triceps are lagging.
IMO the front delts actually bring out the chest more as it creates that nice line that separates the chest from the sholder
nyways, good luck in your comp man!
good point.
i have a question for everyone:
when doing seated DB presses, do you let the DB's come together at the top or come up wide as if holding a barbell; I do the latter.
bar lateral raises? for the side delts, how?
through trial and error, i've found that in order to really overload the shoulders and make them grow, you gotta train the **** outta them. its not like biceps or chest where you can get away with 2-3 exercises. the shoulders hold you're arms up all day so they have tremendous endurance. 2-3 exercises will just tickle them
I always do (in this order):
2 pressing movements
-3 sets seated DB presses, 3 sets standing behind the neck barbell presses
1 isolation for the side delts:
-4 sets standing side laterals
1 compound movement for the delts and traps
-3 sets upright rows
(close grip for the side delts and traps)
(wide grip for the front delt/chest tie-in and traps)
1 exercise for rear delts
- 3 sets seated or standing bent over DB laterals
OPTIONAL
- 3 sets old school lying down side raises on bench (side and rear delts)
or
- 3 sets front DB or cable raises (front delts)
or
- 3 sets rotator cuff raises (r/c)
I never go bellow 15 reps for my lateral raises.
workout lasts exactly 1 hour.
[QUOTE=BrettT07;307461241]Exactly this. I posted a video of me doing side lateral raises in the exercise section.. oh lawd. It enraged people to the point they couldn't even focus on the argument and began criticizing my chest and **** QUOTE]
bro, i noticed that your wrists go higher than your elbows, this will cause your forearms to come in to play a bit too much since we just want to isolate the delts. how does it feel for you?http://www.********.com/valenzuelatech
My films: http://bit.ly/11BnxwE
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03-26-2009, 10:48 PM #53
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03-26-2009, 10:52 PM #54
My shoulders are one of my best bodyparts IMO, love to train them...
I tried to do 80lbs on Seated DB Press today (PR is 80x4) and the guy that was spotting me was doing something really weird like pulling my arms back (he was spotting me from the elbows) because he said I was going too far out in front of my body. Needless to say, I couldn't do a single rep and after trying it twice I gave up. Might I have been using too much chest before? I dunno, all I know is kinda screwed up my workout...
BTW, you are pretty massive OP. (no homo)
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03-26-2009, 10:53 PM #55
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03-26-2009, 10:56 PM #56
Your lucky brah, my shoulder atrophies first than any other muscle group, my strength aint bad all either on dumbell presses... (110 x 8).
I wish my shoulders would just grow and stay there. When i dont work them out every week it shrinks to where it is noticeable (serious).
Anybody have any good side lateral movements?
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03-27-2009, 01:52 AM #57
thx
IMO most injuries are caused by ****ty spotters. personally i only have someone spot me on the barbell bench press. pick your spotter's carefully bro.
its also a good idea to give your delts at least a day's rest before hitting shoulders.
my program right now is:
day1: back
day2: chest & leg isolation movements + calves
day3: rest
day4: shoulders
day5: arms
day6: legs - compound movements + calves
day7: resthttp://www.********.com/valenzuelatech
My films: http://bit.ly/11BnxwE
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03-27-2009, 02:00 AM #58
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03-27-2009, 02:02 AM #59
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03-27-2009, 02:04 AM #60
You mean 1 day rest between chest and delts right? And yeah, I do give rest. I'll try 80's again next time. I've been able to do reps of 80's by myself so this guy was the problem I think.
One more thing, sometimes when I go really heavy on seated db press I kinda lose the weights, like they will go too far out and I won't be able to bring them back in. Is it because my arm can't hold the weight or something? I can Incline press 95's with dbs so I don't know why it only happens on shoulder press.
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