[ReaperX]

How can I get delts like dsade ?


What does dsade's delt workout look like ?


Inquiring minds want to know.

[boxmeman]

Lots of love from his lovely wife... Christine

[ReaperX]

shyea. I thought so.

[dsade]

damn, you're making me all self-conscious.

Delts were a weak point of mine for a long time, so I have been paying special attention to them.

A typical workout involves a 2 day split, one chest focused with secondary shoulder work, and another day dedicated only to shoulders. I focus on pressing and lateral movement, mostly, but the real key has been CONTROL and EXPLODE.

Usually I hit chest first in the week, put a back workout in between, then hit shoulders. For chest workouts, delt work comes from VERY heavy benching - bringing the bar down on a very slow 8 second count then exploding upwards. The rest of the workout is chest focused, but then I finish it up with dips. When I do my dips I vary my balance point, keeping my legs in a "tucked modified lotus position" which allows me to move my center of gravity forwards and backwards without too much joint stress.

For shoulder only, I will usualy do something like the following:

4 sets of machine laterals...very controlled and explosive - go light, increasing weight by 30 pounds each set until you are VERY heavy, last set of 5 reps with a 10 second static hold last rep.

Move to a modified motion machine military. 5 sets, bringing down VERY VERY slowly, then explode upwards just short of lockout. Unfortunately, this machine is now topped out at 270 and it doesn't tax me as much as it once did - so I move straight to free seated militaries, where I can usually hit 3 sets topping at 225. Due to my Army injury to my back, I have to keep pace slow and steady.

Move to cable laterals with a brief static hold at the top of each rep...3 sets

Depending how I am doing, I move to my heavy work - Hammer Delts. I rack on the plates until I am able to complete 3 good reps, usually 3-4 plates on each side...and no, not 2.5 lb plates.

Front and lateral heads are demolished by now, so I go to do real delts with either bent over laterals, 5 sets, or Pec-Dec rear laterals.

Throw in some shrugs at the end and I am done-fer.

[psulifter]

Originally Posted by dsade

damn, you're making me all self-conscious.

Delts were a weak point of mine for a long time, so I have been paying special attention to them.

A typical workout involves a 2 day split, one chest focused with secondary shoulder work, and another day dedicated only to shoulders. I focus on pressing and lateral movement, mostly, but the real key has been CONTROL and EXPLODE.

Usually I hit chest first in the week, put a back workout in between, then hit shoulders. For chest workouts, delt work comes from VERY heavy benching - bringing the bar down on a very slow 8 second count then exploding upwards. The rest of the workout is chest focused, but then I finish it up with dips. When I do my dips I vary my balance point, keeping my legs in a "tucked modified lotus position" which allows me to move my center of gravity forwards and backwards without too much joint stress.

For shoulder only, I will usualy do something like the following:

4 sets of machine laterals...very controlled and explosive - go light, increasing weight by 30 pounds each set until you are VERY heavy, last set of 5 reps with a 10 second static hold last rep.

Move to a modified motion machine military. 5 sets, bringing down VERY VERY slowly, then explode upwards just short of lockout. Unfortunately, this machine is now topped out at 270 and it doesn't tax me as much as it once did - so I move straight to free seated militaries, where I can usually hit 3 sets topping at 225. Due to my Army injury to my back, I have to keep pace slow and steady.

Move to cable laterals with a brief static hold at the top of each rep...3 sets

Depending how I am doing, I move to my heavy work - Hammer Delts. I rack on the plates until I am able to complete 3 good reps, usually 3-4 plates on each side...and no, not 2.5 lb plates.

Front and lateral heads are demolished by now, so I go to do real delts with either bent over laterals, 5 sets, or Pec-Dec rear laterals.

Throw in some shrugs at the end and I am done-fer.

While reading this I couldn't help but imagine dsade saying this like patrick bateman at beginning of American Psycho....

[dsade]

Originally Posted by psulifter

While reading this I couldn't help but imagine dsade saying this like patrick bateman at beginning of American Psycho....

I always listen to Huey Lewis while working out, staring in the mirror.

[boxmeman]

Originally Posted by dsade

I always listen to Huey Lewis while working out, staring in the mirror.

[Mulletsoldier]

dsade:

If I masturbate to pictures of your delts, contracting primarily with my deltoid, will I build delts such as yours?

[crader]

Originally Posted by Mulletsoldier

dsade:

If I masturbate to pictures of your delts, contracting primarily with my deltoid, will I build delts such as yours?

You might thats what he does in the mirror on his off day!

[dsade]

Originally Posted by Mulletsoldier

dsade:

If I masturbate to pictures of your delts, contracting primarily with my deltoid, will I build delts such as yours?

From what I heard about you, the range of motion you have to masturbate with is your main limitation....sorry, but size DOES matter.

[dsade]

Originally Posted by crader

You might thats what he does in the mirror on his off day!

WARNING: Objects in mirror are larger than they appear.

[Mulletsoldier]

Originally Posted by dsade

From what I heard about you, the range of motion you have to masturbate with is your main limitation....sorry, but size DOES matter.

True. While sitting extending past my head takes the pressure off the contraction - does your three inch motion fall in line with 'partials'?

[dsade]

Originally Posted by Mulletsoldier

True. While sitting extending past my head takes the pressure off the contraction - does your three inch motion fall in line with 'partials'?

I only use my index finger and thumb, so I get the full 3.5"


FEEL THE BURN BABY!!!