deltoid help?????

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    deltoid help?????


    I have the smallest deltoids. I need some advice on how to get them bigger. thanks!

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    military press, wide grip upright rows, face pulls. then try isolation, front, side, rear dumbell delt raises.
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    You can also analize your delts and prioritize...most have over developed front delts and under developed rear delts mostly as a result from the fronts getting too much. Shoulder presses then rear delts, then sides. Pm me for a sick delt program. Ill post my delts later for reference.
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    thanks i will try these ideas. cms i think you have a point the rear part of my delt is smaller. i guess i just want them to poke straight out to look overall wider.
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    Quote Originally Posted by demetre View Post
    thanks i will try these ideas. cms i think you have a point the rear part of my delt is smaller. i guess i just want them to poke straight out to look overall wider.
    most people do not focus on rear delt work. this is common. fix a handle to a pulley station, set the height on the lowest position, bend over (save the jokes) and perform a rear delt lat raise, just like with DB's but it's a nice variation
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    ok i will try it
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    Do Trisets of Lateral Raises, Front Raises, then DB Press. No break inbetween. They're killer. Military Press is also a good way.
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    Military press, upright row, wide-grip bent rows.

    Throw in some rear flies and lateral raises if above doesn't work.
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    I have found the best way to make the shoulders stand out was to increase the size of rear delts significantly (this was by accident as i was trying to bring up a bench weakness). I also found that doing my rear delts 6-9 sets on my bench day allowed me to be fress doing these and really allowed me to activate my rear delts instead of doing them after i hit shoulders as an afterthought. As for a routine, do some searches on here, i have outlined a few exercises i do, also do a search on youtube i beleive their are some good dumbell exercises. All the exercises i do involve myself on a CSR type bench, with the exception of face pulls that you can do a lat pulldown or seated cable row.
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    Inverted front DB lat raises... (with the palms facing up) Friggin killers.
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    Quote Originally Posted by RedwolfWV View Post
    Inverted front DB lat raises... (with the palms facing up) Friggin killers.
    that hurts my wrists just thinking about it.....gonna give that a try though
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    thanks guys i realize now i have to do more rear deltoid
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    also hit the rear delts first in your shoulder workout when you are at your strongest, foucs on quality reps, using all rear delt and no tricep involvement, then at conclussion of your workout, throw in a few more sets, the last one a drop set to really crush the rear delt..
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    Quote Originally Posted by demetre View Post
    I have the smallest deltoids. I need some advice on how to get them bigger. thanks!
    http://www.bodybuilding.com/fun/weis5.htm

    When I put on 15lbs, I ate similar to this I would make 3 servings worth of weight gainer and sip on it between meals. Good luck...
  15. yea!!!!!
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    Standing military presses, supersetted with DB laterals.

    Then wide grip upright rows, supersetted with DB rear laterals.

    Then finish with reverse pec dec rear laterals..... srry im Mr. rear delt overkill.
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    Quote Originally Posted by brk_nemesis View Post
    rear delt overkill.
    I don't think there is such a thing.

    edit: 1000 posts, yay <eats a cookie>
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    Wide grip upright rows, gave me some good mass.

    I've also changed up to doing rear delt's on my back days. Its helped.
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    Just took these delt pics...was a little difficult,,had to set the crappy web cam in video mode and take some video stills...pain in the ass
    Attached Images Attached Images     
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    Quote Originally Posted by cmc View Post
    Just took these delt pics...was a little difficult,,had to set the crappy web cam in video mode and take some video stills...pain in the ass
    damn dude, massive shoulders !!
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    very impressive shoulders
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    Quote Originally Posted by Steveoph View Post
    Do Trisets of Lateral Raises, Front Raises, then DB Press. No break inbetween. They're killer. Military Press is also a good way.
    Make it a quadset with no rest. Add L shape lateral raises after the regular laterl raise. Again no rest its really one set with 4 different moves. Do 3 sets. Do them after your big shoulder moves.
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    Glad I found this thread. I too am having delt problems. While my sides and rears are fine, my front delts are lagging. I do delts first in the week to ensure freshness (and delts are the only muscle group I train twice per week. My workout is any of the following:

    seated db press, bent db laterals, very wide uprights, side laterals, machine press; OR

    bb seated military press, reverse pec flyes (rears), front raises (either e-z bar or dbs), side laterals, wide uprights; OR

    some variation, where I do 2 free weight press movements, or a free weight and machine press movement (no front isolation on days where I do two pressing movements). I sometimes do Arnolds. I never do the exact workout twice. I susbstitute cables or machines for iso movements at times. Reps are typically 8 -12 but I can go as low as 6 on compund movements and often do drop sets on the pressing movements (beats a crappy spot).

    I even started doing bench presses regularly on chest days. I narrowed the grip to a little wider than shoulder width because some experts say bench presses strongly hit the front delts. And I do feel them in my front delts the next day.

    Finally, there is always at least one day of rest between delts and any other upper body training.

    Some have told me that because I was a competitive martial artist for years (although I stopped doing it like 10 years ago) all that training has made my shoulders immune to normal weightlifting response. Advice would be greatly appreciated...
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    If your shoulders can handle it, behind the neck presses worked wonders for me. Also, every workout I throw in rear delt work.
    Think training's hard,. try losing!
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