Help Hurley Get Some Delts
- 03-06-2008, 04:13 PM
- 03-06-2008, 04:27 PM
Push-Press or HS Press
Unilateral Side Laterals
Smith Wide Upright Rows
Rear Delt work (Facepulls, rear flys, etc)M.Ed. Ex Phys
- 03-06-2008, 04:45 PM
I'm not sure of your symmetry wrt your deltoid group (ant vs med, etc).
But, I can almost bet that your front delts are somewhat proportional to the rest of your body due to its incorporation in most pressing lifts. It's the side delt that is usually the trouble spot for most.
If this is the case, I would drop any and all shoulder presses. Your front delts should get plenty of work when bench pressing, dipping, etc. Concentrate on your side/rear delts and allow them to catch up.
I have had similar troubles developing my side delts. I did raises till I was blue in the face... dbs, cable etc. I found that I was lifting the weight, but not properly stimulating the side delts.
Try dropping the weight on your side laterals a bit. I dropped from 35 lbs to 20lbs. And dropped to 85! on upright rows.
Three things to try...
1.) don't come all the way down... your arms should stop anywhere from 45-30 deg from your sides. This keeps tension on the delts and doesn't give them a break (TUT).
2.) Don't bring the weights up much past your shoulders, if any. Your traps will become the primary mover at this point. Again, this is to keep tension on the delts and make them kick some a$$.
3.) Work with tempo. Try taking 2 seconds to raise the weight. PAUSE at the top for 3-4 seconds. Then take another 3-4 seconds lowering back down. This is the main reason for having to drop the weight. TUT is a b!tch.
When your arms get back to the 30 degree mark, lift them DBs back up... no rest.
The same goes for barbell upright rows. IMO, people chicken wing their arms way to far in the air, making a 'v' shape. We want to work the delts here, not the traps (unless you specifically want trap work, as well). Try similar things as mentioned above. Never stop, never come all the way down, slow and controlled, pausing at peak contraction.
I started utilizing these ideas (which are primarily based on the Time Under Tension - TUT - principles) and all of my lagging parts started blowing up... as well as my more dominant muscle groups... everything got better.
Just a thought...
03-06-2008, 06:47 PM
03-06-2008, 06:49 PM
try supersetting some shoulder exercises...and try some exercises that hit more of the medial head.
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03-06-2008, 09:39 PM
Seated dumbbell press, followed by lateral raises, followed by front delt raises, followed by push press, followed by behind the head military press, then some up right rows and power cleans. Throw in a little reverse pec deck to finish it all off.
03-06-2008, 09:43 PM
03-06-2008, 09:45 PM
03-06-2008, 09:47 PM
03-06-2008, 09:49 PM
03-06-2008, 09:50 PM
03-06-2008, 09:51 PM
03-06-2008, 10:02 PM
Giant Set: Arnold Press (high weight), Rear delt raises (lower weight), Lat Raises(lower weight), Front Raises(lower weight)
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
03-06-2008, 11:20 PM
03-06-2008, 11:41 PM
Those movements are great but try to increase your TUT (Time Under Tension) to 40-45 seconds per set if you haven't tried that already. Good luck getting those boulder delts bro
03-07-2008, 12:23 AM
Behind the neck presses Dc style for 12-20 Rest pause reps. These are absolutely great for the middle and rear delts.
03-07-2008, 12:55 AM
03-07-2008, 01:48 AM
I think Iron Warrior and I are on the same page with the TUT. Make those side delts work. It hurts. It's an ego killer (like I said above, I had a DRASTIC drop in weight when using TUT principles). It's not about the amount of weight... it's about stimulation. Yeah, I can side lateral 45 lbs. DBs, but am I stimulating my side delts for maximum hypertrophy? Probably not.
Seriously, I would drop overhead presses in favor of TUT-based side/rear delt work. I haven't done OH presses in over a month... and my shoulders symmetry is thanking me.
03-07-2008, 12:56 PM
Im not disagreeing with you on tut principles Im just saying whats working for me. Behind the neck seated presses just seem to stimulate my shoulders more than other excercises. As i only do one shoulder excercise per workout. I do not feel them at all in my front delts nor do i work my front delts. I am with you that the front delts get enough work from pressing excercises.
03-08-2008, 12:28 AM
03-08-2008, 12:30 AM
An emphasis on the eccentric portion of the lift should be also included, particularly on side laterals and wide upright rows.
M.Ed. Ex Phys
03-08-2008, 12:49 AM
you should hit up that thread and look for what he said exactly.
Last edited by poopypants; 03-08-2008 at 01:14 AM.
03-08-2008, 12:54 AM
ROM is very important on these, I never drop my arms below 90 degrees to keep constant tension on the delts and bring it so my elbows touch infront of my nose then steady spread them apart as i rasie them above my head and back together at the peak. these are just awesome for all around delt developement.
Id have to say though I have to do LOTS of rear delt work to compensate for weak rotator cuffs or else stuff like heavy arnolds and lateral raises can pull out my shoulder... plus I hear rear delt work will really make em look good.
03-08-2008, 01:13 AM
03-08-2008, 09:37 AM
03-08-2008, 09:39 AM
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