Best way to get rounder outer Delts?
- 10-06-2010, 03:15 PM
- 10-06-2010, 03:20 PM
10-06-2010, 03:22 PM
10-06-2010, 03:24 PM
I will give that a try too, as I have been having issues with getting my Delts larger as well. Thanks guys
10-06-2010, 03:26 PM
One thing I see all the time is to not make it a point to concurrently increase strength. If you've been doing the same weights for years, then how do you expect to have any significant growth.
M.Ed. Ex Phys
10-06-2010, 03:38 PM
I agree. I have been surprised how much weight I can do with seated and standing lateral raises and slowly progressing the weight but no real sign of significant growth. I will trying compounding all of those though thanks
10-06-2010, 06:44 PM
My shoulder workout is
Military Press or DB Press 2 sets
Side Laterals 1 set
Rear Laterals 1 set
The outer flare and rounding has a lot to do with side laterals. The "bowling ball look" from the front. I would forget about super setting or adding more sets. I would also never ever do an upright row, ever. I think they are useless and unnecessary strain (my personal opinion)
I have heard people say they cannot grow their shoulders, etc. Some people think they do a lot of weight on side laterals, etc. But i am up to doing 70lbs side laterals each hand, holding briefly at top and controlling down. I hope to do 100's one day, might not happen But that is overload. I am just saying i see people military press 2 plates then hop over and side lateral 25-35lbs... what?! I don't know what kind of weight you are pushing, but thats not my point it is like the previous poster said strength increase over time.
Write down what you do each week and beat it. There is NO WAY in year if you go from side laterals with 30lbs to 50lbs you did not grow those puppies. Keep the form good, reps 4-8. There is no magic exercise for any body part, just time, patience, and the grind every workout.
Also, consider how you do the movement. Some people have straight arms like a T, this doesn't put your side delts at their best working position. Bend the arms a bit, follow the natural line of your scapula a little while maintaining a "side" lateral, and try to keep those elbows from flaring out all over the place.
10-12-2010, 07:23 PM
I'm a fan of Arnold presses. Usually like to superset those with a rear delt exercise.
When doing Arnold presses you can switch to regular DB presses once you can't do the Arnold presses strictly anymore. I take it a step further and once I can't do the regular DB presses I just keep going until I'm barely lifting the weights (limiting range of motion, aka partial reps). I supplement this general shoulder workout with random heavy days using a barbell for overhead presses (can use more weight).
10-12-2010, 07:30 PM
I noticed greater growth in shoulders when i stopped trying to use so much weight and concentrated on only using the part of my body i was trying to work.
Here is an idea to really get a good pump. i used to do a workout where you would start with these heavy chains and do side raises. then you would drop to dumbbells and finish with manuals.
Consider doing manual front and side raises. Have a workout partner stand behind (side) or in front of you and provide the resistance. If you go balls to the wall on this it can start to mentally be as challenging as squats.
10-12-2010, 08:38 PM
The biggest problem I've noticed with most shoulder workouts is the excessive focus on the anterior head. I feel this is due primarily to a combination of limited exercises, high egos, and improper form.
If shape is a concern. Isolating moves should be employed to achieve this. My suggestion is to perform side lateral raises with proper form. Unfortunately, most folks do not practice good form with side lateral raises. Your elbow should always face in the positive direction of the motion. If it points to somewhere behind you, you are doing it wrong, and therefore incorporating the unnecessary anterior head.
10-13-2010, 04:49 PM
10-13-2010, 05:51 PM
10-13-2010, 09:36 PM
I like leaning side raises. Seem to get a better range of motion and (unlike standing) medial head does not get to rest at bottom of rep. Also harder to cheat, so you will probably have to go down in weight.
10-14-2010, 09:33 AM
Wide Grip Upright's have worked well for me. Proper form is key...try to isolate the pull to the lateral head. Try performing them in front of a mirror. When you get the correct hand position, you'll see your lateral head pump under the tension. That will be your key hand position to use. I'll usually perform three sets. 1st set will be moderate reps, 2nd set will be low reps, third set will be higher reps than the first for that final blast.
Then follow up with some higher rep lateral raises to fry the lateral head.
Prior to my upright's I do a couple of sets of db presses, and make sure you don't neglect your rear delts.
Oh, and when performing your lateral raises, get those pinkies fingers higher than your thumbs.
10-14-2010, 07:26 PM
10-14-2010, 07:35 PM
IMO the BEST shoulder exercise is the snatch. Nothing adds mass like that movement, however it is a VERY advanced movement. JMO
10-14-2010, 07:57 PM
10-14-2010, 09:11 PM
to be honest, I started to swing my side lateral raises to move heavier weight, then came back down to my normal weight range and was able to strict form much more. My shoulders have cannonballed!
I used to strict form 20lb DB, for sets of 10.
I started swinging 40's for sets of 10, trying to pause at the top. I now can strict form 30's-35's and my shoulder are way larger. So in a way, i'm beginning to believe in cheating. I feel like i had to jump start my nervous system or something into being able to handle the heavier weight first by swinging, and now i can can control 35's very smooth. When i say smooth, i mean, I dont move my body at all, and its controlled liike 2 seconds up and 5 second sdown
10-14-2010, 10:58 PM
10-15-2010, 09:16 AM
Damn! Thanks for all the opinions guys. I always did sitting military presses for some reason, then the other day I threw on extra weight and did them standing and man could I feel it! Sure enough 2 days later my shoulders got some growth to them. I also super setted them with dumbell and cable laterals.
10-15-2010, 02:56 PM
i jus started doing side lateral holding the dumbells behind me instead to the front and noticed that i put on some size.
10-17-2010, 09:32 PM
I stick to mostly overheads and cleans(never really cared for adding the presses). I will say that a trainer at my gym mentioned my rear delts(or lack there of) a while back. Rear delt flies really helped them catch up to my front and sides.
10-26-2010, 09:11 PM
10-26-2010, 09:18 PM
10-28-2010, 11:24 PM
Try doing the lateral raises while seated on a flat bench. Start each rep from a dead stop, resting the dumbbells on the bench between reps. Also, try raising your little finger to the sky at the top of the rep on lateral raises.
When you do push presses or military presses, make sure to fully lockout each rep and hold for half a second before lowering. Push your head forward to really get the weight locked out ABOVE your head, not above and in front.
If you have the shoulder flexibility, try doing behind the neck presses, they will definitely add mass to your shoulders.
Also, just for fun, try this as a finisher on your delt day. Use the same weight for everything, without setting down the dumbbells, and no rest between exercises. Incline lateral raises facing the bench (reach out like a Y) for max reps, Incline laterals facing away from the bench for max reps, Seated incline front raises for max reps, Standing Lateral raises for max reps. Immediately following this, go to the cable station and do some facepulls (should finish each rep in a double bicep pose while holding the rope).
That finisher is a killer, if you chose the right weight, you should be able to get about 8-12 reps on each exercise.
10-31-2010, 09:54 PM
11-01-2010, 12:58 AM
11-01-2010, 01:03 AM
My shoulders really started to develop when I made it a point to do rotator cuff exercises 3x a week because I was having problems. The roundness came fast when I was doing a more power-oriented program as well (increasing strength like rodja said), including snatches, clean and press, arnold presses, kettle ball snatches, power shrugs, etc. . My traps are still big as well because of all the time I did that work, even though I haven't for a couple of years.
11-01-2010, 01:04 AM
11-03-2010, 12:01 AM
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