Best ways to train side delts for size
- 02-29-2012, 10:45 AM
- 02-29-2012, 11:04 AM
Standing overhead press supersetted with side laterals. 6-10 reps on the OHP and 12-15 on SL.M.Ed. Ex Phys
02-29-2012, 11:09 AM
02-29-2012, 11:11 AM
02-29-2012, 11:57 AM
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
03-01-2012, 08:20 AM
03-01-2012, 11:40 AM
03-01-2012, 04:51 PM
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).
03-01-2012, 04:52 PM
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.
03-01-2012, 06:11 PM
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.
03-01-2012, 07:11 PM
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?
03-01-2012, 08:08 PM
03-01-2012, 08:12 PM
03-01-2012, 09:40 PM
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.
03-02-2012, 01:31 AM
03-02-2012, 04:26 AM
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
03-02-2012, 02:56 PM
03-02-2012, 03:36 PM
03-07-2012, 06:10 PM
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.
ôLord, whom shall we go away to? You have sayings of everlasting life"- John 6:68
WHAT has science offered?
03-13-2012, 07:18 AM
03-15-2012, 11:21 PM
I really like Arnold presses (I'd post a link but I'm on my phone)
You could kind of say its half dumbbells press half lateral raise. My opinion is its great but I'd like to hear what others think aswell.
03-16-2012, 01:07 AM
03-16-2012, 03:14 AM
I read somewhere that majority of bodybuilders have over developed front delts about 70% larger than the side and rear that's why a lot of times when people look at the mirror from the front looks like they have a fully developed delts but in reality it's all front delts barely side and rear is flat. So by training I only do one press( military press) & do my side laterals like with pinky higher than my thumb like pouring a bottle
03-16-2012, 03:22 AM
Cause still side laterals done incorrectly will likely overstimulate front delts, every time I want to concentrate on my side delts I do my laterals on an incline bench sideways 1 hand at a time with pinky higher than my thumb. I don't do front raises because front delts already gets stimulated on chest days and shoulder press exercises
03-16-2012, 10:43 AM
you can call me "ozzie" for short.
03-16-2012, 10:52 AM
Lol I don't over do it I know what your talking about and yeah it hurts. if you have time search Charles glass style side laterals on you tube the db barely goes all the way up so you really have to be in control of the movement and I use medium to light weight and I don't drop it all the way on the bottom since delts are mid range exercises and benefit a lot from time under tension. Correct me if I'm wrong but it seems to be working for me lately
03-16-2012, 11:22 AM
03-16-2012, 01:53 PM
03-16-2012, 02:02 PM
If you are going to maintain a high degree of external rotation as Styrg is describing, than you shouldn't bring the weight above your lower chest level. The higher you go the greater the impingement of the supraspinatus will be.
And yes, most bodybuilders have over developed front deltoids due to all the shoulder flexion and scapula protraction work, and an inadequate amount of shoulder extension and scapula retraction work.
03-16-2012, 02:06 PM
you can call me "ozzie" for short.
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