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delts

  1. @57
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    delts


    my delts look small compared to my tris and chest, and i am looking to add more size to them. i have worked out legs, chest and back twice a week before, but have never done the same with delts. has anyone had success hitting their delts twice a week or has it been counterproductive?

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    I do delts with my biceps, usually twice a week, and I have seen good progress..if I may suggest an exercise; Arnold Presses.
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    Try this workout out.. It's pretty intense (ss = Superset)

    Smith Machine Shoulder Press
    ss
    DB Side Raises - 4 sets

    Cable Side Raises - 4 sets

    DB Rear Delt Raises
    ss
    DB Front Raises - 4 sets

    Reverse Pec Dec - 4 sets

    Shrugs - 4 sets
    •   
       

  4. @57
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    Quote Originally Posted by niZmo View Post
    I do delts with my biceps, usually twice a week, and I have seen good progress..if I may suggest an exercise; Arnold Presses.
    thanks man. and yeah, i love arnie presses.

    Quote Originally Posted by VS91588 View Post
    Try this workout out.. It's pretty intense (ss = Superset)

    Smith Machine Shoulder Press
    ss
    DB Side Raises - 4 sets

    Cable Side Raises - 4 sets

    DB Rear Delt Raises
    ss
    DB Front Raises - 4 sets

    Reverse Pec Dec - 4 sets

    Shrugs - 4 sets
    thanks. i have never hit reverse pec decs before.
  5. JustDiesel11's Avatar
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    Reverse Pec Dec is where its at
    Last edited by JustDiesel11; 07-25-2012 at 09:51 AM. Reason: spelling
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    It's sad that so few still do/recommend standing overhead presses.
    M.Ed. Ex Phys
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    This^^^^ I just started doing a delt floor press from pins in a pwr rack....very humbling!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by Rodja View Post
    It's sad that so few still do/recommend standing overhead presses.
    Or any oly lifts. My shoulders are the result of clean and press and snatches. 1 arm snatches took it to a new level.

    Op I have a thread in the natty BB section called progression and persistence. Some videos of snatches / 1 arm snatches. It may prove helpful.

    Oly lifts. Standing presses, face pulls are my favorite delt exercises.
  9. superbeast668's Avatar
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    Quote Originally Posted by MM11

    Or any oly lifts. My shoulders are the result of clean and press and snatches. 1 arm snatches took it to a new level.

    Op I have a thread in the natty BB section called progression and persistence. Some videos of snatches / 1 arm snatches. It may prove helpful.

    Oly lifts. Standing presses, face pulls are my favorite delt exercises.
    Between you and rodja, Great suggestions. My shoulders were built on standing mil press, push press, hang cleans and power cleans, and the occasional clean and press. Incorporate one or two of those and use your smith presses and dumbell movements once a week and youll have some swole ass delts.
    I'm just a dude chasing a dream
  10. MM11's Avatar
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    I love face pulls for rear delts. I used to do up right rows with a lean, but I find face pulls a lot less stressful

    (facepulls = seated rows to face)
  11. Jiigzz's Avatar
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    I agree with OHP, but also, you dont need to front raise if you bench; especially if your technique could be better. Most people have overdeveloped anterior deltiods from hitting them way too much
  12. @57
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    Quote Originally Posted by JustDiesel11 View Post
    Reverse Pec Dec is where its at
    i'll be hitting these on delt day this weekend.

    Quote Originally Posted by MM11 View Post
    Or any oly lifts. My shoulders are the result of clean and press and snatches. 1 arm snatches took it to a new level.

    Op I have a thread in the natty BB section called progression and persistence. Some videos of snatches / 1 arm snatches. It may prove helpful.

    Oly lifts. Standing presses, face pulls are my favorite delt exercises.
    ill check out the thread and videos. thanks.

    Quote Originally Posted by MM11 View Post
    I love face pulls for rear delts. I used to do up right rows with a lean, but I find face pulls a lot less stressful

    (facepulls = seated rows to face)
    great. thanks.
  13. MM11's Avatar
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    Quote Originally Posted by Jiigzz View Post
    I agree with OHP, but also, you dont need to front raise if you bench; especially if your technique could be better. Most people have overdeveloped anterior deltiods from hitting them way too much
    Agreed. I would say most have under developed posterior delts.

    I always focus on posterior delts so I have a nice place for the bar to sit when I squat... Bro science right there, but it has made a good impact aesthetically if nothing else.
  

  
 

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