- 07-09-2009, 01:29 PM
- 07-09-2009, 01:47 PM
military press, wide grip upright rows, face pulls. then try isolation, front, side, rear dumbell delt raises.
- 07-09-2009, 01:55 PM
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.
07-09-2009, 02:25 PM
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.
07-09-2009, 02:43 PM
07-09-2009, 02:52 PM
07-09-2009, 03:01 PM
Do Trisets of Lateral Raises, Front Raises, then DB Press. No break inbetween. They're killer. Military Press is also a good way.
07-09-2009, 03:15 PM
Military press, upright row, wide-grip bent rows.
Throw in some rear flies and lateral raises if above doesn't work.
07-09-2009, 03:18 PM
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.
07-09-2009, 03:31 PM
07-09-2009, 03:33 PM
07-09-2009, 05:19 PM
07-09-2009, 06:51 PM
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..
07-09-2009, 06:55 PM
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...
07-10-2009, 02:22 AM
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.
07-10-2009, 08:31 AM
07-10-2009, 11:20 AM
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.
07-10-2009, 05:47 PM
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
07-10-2009, 06:55 PM
07-13-2009, 05:14 PM
07-16-2009, 06:40 PM
07-20-2009, 10:16 AM
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...
07-20-2009, 11:07 AM
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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