I have always had problems gaining strength or size on my delts. Right now I'm doing 5/3/1 and haven't made enough progress to up the weights 5lbs a month! Any suggestions?
Good point! I do it once a week, 7 exercises with cables. Mainly for injury prevention and rehab.How about real and intense rotator cuff work every second day?
Super focus with light bands - feel the burn and then keep going. It will separate everything from everything else. I would also suggest pullover and press to get everything unglued.I started really focusing on these exercises a couple of months back and its like I have turned back time (I am 50).Good point! I do it once a week, 7 exercises with cables. Mainly for injury prevention and rehab.
Needed a new front raise exercise. Good call on that one. ThanksOne more thing. If you think that what the Indian guy is doing (declined DB front raises) is for puzzies, do it, and tell me afterwards. Go as low as possible with the weights WITHOUT moving your upper body up!
That exercise is for real men, believe me, LOL!
Tell me how they felt! I swear, you will have a vein on your forehead, as thick as a garden hose.Needed a new front raise exercise. Good call on that one. Thanks
Good post. Time under tension and bands have been my go to since rotator surgery in 2015. Shoulders are always going to be an issue for anyone ho has trained over a few years. I’ve been working at this since 1967 and have had a lot of issues over the years. John Meadows, who writes for TNation, advocates the rear delt is the most important part for both size and shoulder health. This attitude that old grandpa advocates, if done with bands, is safe for anybody. This is the results I got. Not much size, but at age 64 I take what I can getPersonally I'm an advocate for moderate weights and body weight exercises, especially for shoulders. Its a myth that you have to go heavy!
My lateral raises hardly go over 30lbs and I can't complain of non responsive delts. IMHO its the HOW you do them. TUT and Form is the answer, not weight.
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BTW, as an old fugger I have to watch out for Injuries.
Correct, nothing "explosive" with shoulders! Slow negatives, keeping tension and they will grow.Guys I really appreciate the advice. As I age I find light is better both to prevent injuries and for progress. I was wondering if my delts are largely comprised of slow twitch muscle, hence would respond to high volume as opposed to explosive training. Again thanks for you help!
Agree, with the exception of barbell press. Dumbell press with palms facing each other is less stressful, as you are not locked in to a position by the bar.Military barbell press... front plate raise... side db laterals... shrugs
There's only one shoulder exercise you need: Seated barbell overhead press, with the bench at a slight angle, bring the bar down to your nose and back up. Run 10 sets: first two very high reps (25-30), next 4 low reps (4-6), next 4 at 10-12 reps.I have always had problems gaining strength or size on my delts. Right now I'm doing 5/3/1 and haven't made enough progress to up the weights 5lbs a month! Any suggestions?