Delts = non existant about 4 months ago, now they're probably my second best body part after my quads
Just goes to show how resetting weight, using proper form and not lifting like an idiot can turn things around.
Okay, maybe not non existant but def nowhere close, completely different angle but they were way smaller...
For lulz, a pic of me before I lifted and ate horribly:
the time difference between the two pics = 3 years, just to clarify.
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07-15-2013, 04:12 PM #1
Made my weakest body part my strongest (pic)
Last edited by shaf_nz; 07-17-2013 at 05:11 AM.
My transformation: 7 months :)
http://forum.bodybuilding.com/showthread.php?t=128540661
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07-15-2013, 04:14 PM #2
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07-15-2013, 04:14 PM #3
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07-15-2013, 04:14 PM #4
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07-15-2013, 04:14 PM #5
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07-15-2013, 04:15 PM #6
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07-15-2013, 04:15 PM #7
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07-15-2013, 04:15 PM #8
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07-15-2013, 04:15 PM #9
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07-15-2013, 04:16 PM #10
Seated DB press, elbows as far back as possible, grip pretty wide. All the way up and down (as long as it's comfortable) 3x 10-12
Face pulls 3x10
Reverse pec dec 3x10
DB lat raise for side delts 4x15
Cable lat raise (1 arm at a time) 3x10-12
easy, just use weight you can contract your delts with and leave your ego at the doorMy transformation: 7 months :)
http://forum.bodybuilding.com/showthread.php?t=128540661
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07-15-2013, 04:16 PM #11
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07-15-2013, 04:16 PM #12
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07-15-2013, 04:17 PM #13
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07-15-2013, 04:17 PM #14
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07-15-2013, 04:17 PM #15
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07-15-2013, 04:18 PM #16
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07-15-2013, 04:18 PM #17
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07-15-2013, 04:18 PM #18
I hit side delts twice a week (once after chest, once during the day I devote purely to delts and traps). Thanks bro
Posted above boys
Thanks yo!
Love em, do them properly and there's nothing better for rear delts which complete the look
lol, always one
Used to be skinny fat, check my sig lol, thanks tho!My transformation: 7 months :)
http://forum.bodybuilding.com/showthread.php?t=128540661
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07-15-2013, 04:19 PM #19
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07-15-2013, 04:20 PM #20
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07-15-2013, 04:23 PM #21
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07-15-2013, 04:32 PM #22
If you're looking to look wide, side delts are what you need to hit hard. btw, just a small tip, crunch down on your abs when you do your side delts, seems to help me for some reason. Keep them tensed. Less swinging/momentum I reckon. Rear delts make your delts look sick side on, as it caps them off at the back
Often I will do 1 arm DB raises for my side delts, far easier to focus on one thing at a time, just like anything else in life.My transformation: 7 months :)
http://forum.bodybuilding.com/showthread.php?t=128540661
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07-15-2013, 04:37 PM #23
I was literally just thinking the same thing about my own delts earlier today. They have gone from my worst part to almost my best in a similar amount of time to you. For me the answer was giving shoulders their own day in the split and doing lots of different isolations for each head. (previously just did shoulder press and the odd side raise).
*CEO crew*
*Married with kids crew*
*Life starts at 29 crew*
*Still misc crew*
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07-15-2013, 04:40 PM #24
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07-15-2013, 04:43 PM #25
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07-15-2013, 04:45 PM #26
Delts look great OP! I have the same mindset. My rear and side delts were lacking at the beginning of this year. Focused on my isolation and left my ego at the door. Delts are definitely one of my most improved body parts of 2013.
You looking joocy mate, keep it up!STFU AND LIFT...Tears get you sympathy, sweat will get you results.
*God Bless*
IG:justhime
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07-15-2013, 04:46 PM #27
It's awesome when you think you have a genetically doomed part then you turn that **** around and it becomes solid.
Low enough that you can get a good contraction, hold at the top for a split second, and control it all the way down. I'm naturally not that strong so I barely get out 12kgs per arm for side delt raises for 8 reps (depending on how much food I've had).
Seated DB pressing is the closest I get to a military press broMy transformation: 7 months :)
http://forum.bodybuilding.com/showthread.php?t=128540661
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07-15-2013, 04:47 PM #28
Thanks man, you're looking sick too I've just start doing the same with my chest (which is the ULTIMATE ego muscle group). Started it off yesterday, doing a very modest 80kg x10 reps for 3 sets and I've never had a better pump or mind muscle connection. Need to remember we're all different and what works for others may not work for you. What WILL ALWAYS WORK is good form. Always.
My transformation: 7 months :)
http://forum.bodybuilding.com/showthread.php?t=128540661
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07-15-2013, 04:48 PM #29
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07-15-2013, 04:53 PM #30
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