Best ways to train side delts for size

[ljc100]

What are some ways to build side delts for size ?

[Rodja]

Standing overhead press supersetted with side laterals. 6-10 reps on the OHP and 12-15 on SL.

[ljc100]

Thanks alot

[hvactech]

i use military press and cable raises, 6-8 mp, 10-12 side raises

[VS91588]

21's w/ side lateral raises
7 low raises (waist area to under chest area)
7 high raises (chest area and higher)
7 full range raises

[Docmattic]

not that i have huge shoulders but how about an upright row with constant tension kept on the side delt.

[asooneyeonig]

not that i have huge shoulders but how about an upright row with constant tension kept on the side delt.

and it will also hurt your rotator cuff muscles. the upright row is horrible. just like behind the neck presses/pulldowns.

[Torobestia]

and it will also hurt your rotator cuff muscles. the upright row is horrible. just like behind the neck presses/pulldowns.

It's not that bad if you use a wide grip and only go up to your sternum/when your upper arms are parallel to the floor.

Whenever I do isolation work for side delts, I like doing double pyramid sets. So for instance, you would do something like 15lbs for 12 reps, 20lbs for 10 reps, 25lbs for 8 reps, and 30 for 6 reps, with 30-45 seconds between each instance. After the 6 rep set, you would take like a 1-2 minute break, then reset back down to 15 and do the pyramid set all over again. If that gets easy, up the starting weight by 5lbs (2.5lbs would honestly be more optimal if you have that option).

[ZiR RED]

Yes, lower sternum. But most people row up to their chins...which mimics the movement physical therapists use to test for supraspinatus impingement - smart, really smart.

Br

[fadi]

I used cables to do upright rows with rope or seperate handles. It reduced the stress on my shoulders due to the flexibility of hand position. I don't do it often though, right now doing two sets of side lats then do two sets partials with heavier weights. We'll see if that makes a difference.

I need to work on my read lats, which bent over DB rows with arms to the sides seem to target them well and the side lats as described. But again, time will tell if they are working.

I have an inherent weakness that I cannot seem to overcome. I cannot maintain strength from set to set and strength drops drastically between sets so I try to get the most out of my first and second sets. For example, I can do 10 reps with couple of reps in the tank, rest 90 seconds, second set I may or may not get 10 reps, rest 90, third set I would hardly get 5-6 reps. Also when I deload, strength goes down and it is a struggle to rebuild it back up.

[VS91588]

I have an inherent weakness that I cannot seem to overcome. I cannot maintain strength from set to set and strength drops drastically between sets so I try to get the most out of my first and second sets. For example, I can do 10 reps with couple of reps in the tank, rest 90 seconds, second set I may or may not get 10 reps, rest 90, third set I would hardly get 5-6 reps. Also when I deload, strength goes down and it is a struggle to rebuild it back up.[/QUOTE]

1. Critique your post workout meal. May be you're not eating enough carbohydrates and blood sugar level is low.

2. If that is not the case; what are your goals in the gym? Strength training, hypertrophy (size), or a lil bit of both?

[Sonny1011]

I have an inherent weakness that I cannot seem to overcome. I cannot maintain strength from set to set and strength drops drastically between sets so I try to get the most out of my first and second sets. For example, I can do 10 reps with couple of reps in the tank, rest 90 seconds, second set I may or may not get 10 reps, rest 90, third set I would hardly get 5-6 reps. Also when I deload, strength goes down and it is a struggle to rebuild it back up.

first cool to see your from san antonio, im in austin. But if i could give you some advice, if your going for hypertophy or strength i dont understand starting with a weight you can do more than ten times and ending on that same weight? you should pyramid up, or start initially with a heavier weight.

[Docmattic]

Yes, lower sternum. But most people row up to their chins...which mimics the movement physical therapists use to test for supraspinatus impingement - smart, really smart.

Br

I dont know how people go to their chins....yes sternum or nipples is about as far as i can go without the movement feeling dangerous. I find it quite effective to go wide grip upright rows with a barbell follwed by a close grip dropset using a plate (if the plates have handles designed into them.)

[AutoKal47]

and it will also hurt your rotator cuff muscles. the upright row is horrible. just like behind the neck presses/pulldowns.

Yes it can be bad but usually is due to bad form/too much weight,
but yes, even with good form and everything it can be risky.

A great alternative is to do one arm DB upright rows, very effective exercise.

[fadi]

first cool to see your from san antonio, im in austin. But if i could give you some advice, if your going for hypertophy or strength i dont understand starting with a weight you can do more than ten times and ending on that same weight? you should pyramid up, or start initially with a heavier weight.

I've done that. I used to pyramid down but now trying new approach for few weeks.

[bigdavid]

BB shoulder press followed by side laterals as others have stated. My side delts are deff a strong point give you a much larger appearance because you look wider on top (helps with a small waist also all about that illusion of proportions lol)..now if only my REAR delts would follow suit

[ZiR RED]

Yes it can be bad but usually is due to bad form/too much weight,
but yes, even with good form and everything it can be risky.

A great alternative is to do one arm DB upright rows, very effective exercise.

Not as much external rotation, but you're still going to cause impingement and un-needed wear bringing the dumbbells as high as that guy was in the video.

Br

[AutoKal47]

Not as much external rotation, but you're still going to cause impingement and un-needed wear bringing the dumbbells as high as that guy was in the video.

Br

Agree, he brings it way too high, I forgot to mention that.
I like this exercise a lot and I do it regularly in my shoulder routine but I don't
bring it up that high

[Flaw]

A big problem with training the middle delt is keeping the tension there and avoiding trap take over. Lateral cable or db will do that. DB or BB shoulder presses engage core, neck, traps and so on so isolation isn't great there either. The hammer strength shoulder machine is the best tool I have ever used for building the delts. It really keeps a lot of the focus on the delts. I believe shoulders need to be trained differently than other muscles as well. They are mainly stabilizers so they should be trained in that way. Doing long negative reps or holds at the top of the reps have drastically developed my shoulders over the years. Also going heavy has never led to any positive results. Keep the weights light. Doing a lot of reps, long holds and negatives.

My example shoulder routine is

Hammer strength 25lbs 3-5 second holds at top, don't completely lock out, slow negatives down 3-5 seconds, than hold at bottom for 3-5 seconds. I do this for 12-15 reps. 3 sets.

Bent over rear flys with DB's 5-10lbs 15-20 reps. 3 sets

Band external rotations. 15-30 reps. 2-3 sets.

Notice how my routine is more focused on shoulder stabilization. I don't even work front delts directly. They get plenty of stabilization work through push-ups as they are always in my routine.

This routine keeps my shoulders growing and I've never seen any plateus. The key is to go up in weights, reps, very slowly.

[Go Away]

21's w/ side lateral raises
7 low raises (waist area to under chest area)
7 high raises (chest area and higher)
7 full range raises

^^^ THIS ^^^