Delt volume

[PegLeg_72]

So I’ve always had decent traps but I feel like my delts are lacking but don’t wanna spam a bunch of junk volume on them. Am I wrong in this? I try to go to failure but only do 3 sets typically on side laterals and reverse peck deck. I feel my rear delts are really lacking now that I’m getting leaner. What everyone’s go tos for good 3d delts from a volume standpoint?

 

[Dblock]

Arnold press 100% changes the game in deltoid development. Rounded full symmetrical shoulders

 

[Smont]

Unfortunately more reps and sets is my answer. My shoulders started taking shape when I started doing high reps 15-25 reps getting very close to failure or failure on a lot of my isolation stuff.

So I warm up with rotator cuffs and go into a incline press or OHP, then side DB raises for 20+ reps 3-4 setsand a behind the neck press with 20+ reps 3-4 sets. Il did delts twice a week like this mixed into my push day and sometimes if there's extra gas in the tank I'm doing a DB press or upright row at the end.

You can see the difference Between the pictures

 

[PegLeg_72]

Unfortunately more reps and sets is my answer. My shoulders started taking shape when I started doing high reps 15-25 reps getting very close to failure or failure on a lot of my isolation stuff.

So I warm up with rotator cuffs and go into a incline press or OHP, then side DB raises for 20+ reps 3-4 setsand a behind the neck press with 20+ reps 3-4 sets. Il did delts twice a week like this mixed into my push day and sometimes if there's extra gas in the tank I'm doing a DB press or upright row at the end.

You can see the difference Between the pictures

View attachment 254652


View attachment 254653

Right on. I’ll start adding volume. Gonna be starting my first cycle soon so should see something change for sure

 

[TheMrMuscle]

My advice would be to look at weekly volume and frequenzy. Id put most of the work on the side delt, find lateral movments that work well for you. Hit them 3 times a week with a total volume around 12-20 sets depending on your rate of recovery.

 

[Smont]

Right on. I’ll start adding volume. Gonna be starting my first cycle soon so should see something change for sure

Traps, delts and upper back seem to grow faster then other body parts on cycle. I'm always on testosterone to be fair. But I was also on testosterone in the before and the after picture. The results were probably over the course of a year still. It definitely wasn't something I did in a month or 2

 

[PegLeg_72]

Traps, delts and upper back seem to grow faster then other body parts on cycle. I'm always on testosterone to be fair. But I was also on testosterone in the before and the after picture. The results were probably over the course of a year still. It definitely wasn't something I did in a month or 2

I carry a decent amount of mass in my upper body naturally. This is my first ever chem so hoping it add just a bit more or just help recomp.

 

[jtbull]

i do side, front and rear delts with 15 reps typcially nearly to or to failure but my power move which is a press is often failure no more than 10 reps 4 excercises two super sets
rear delt move and then front delt
side delt move and presssing move

 

[Smont]

i do side, front and rear delts with 15 reps typcially nearly to or to failure but my power move which is a press is often failure no more than 10 reps 4 excercises two super sets
rear delt move and then front delt
side delt move and presssing move

I like throwing in supersets too. Anything that that helps get a burn going, rest pause is another favorite. I always noticed small muscles I use often (shoulders, calves forearms, even triceps) not biceps tho for some reason, but I get better results from high reps and going for a good burn. Pushing past the comfort zone. I do like to press heavy on my first exercise but after that I'm looking for the burn.

 

[PegLeg_72]

I like throwing in supersets too. Anything that that helps get a burn going, rest pause is another favorite. I always noticed small muscles I use often (shoulders, calves forearms, even triceps) not biceps tho for some reason, but I get better results from high reps and going for a good burn. Pushing past the comfort zone. I do like to press heavy on my first exercise but after that I'm looking for the burn.

Nice thats what I’ll be aiming for I think. Hit them Monday like this and that burn just felt like I hit them harder than I have in a long time. It felt productive

 

[Smont]

I carry a decent amount of mass in my upper body naturally. This is my first ever chem so hoping it add just a bit more or just help recomp.

Nice thats what I’ll be aiming for I think. Hit them Monday like this and that burn just felt like I hit them harder than I have in a long time. It felt productive

Give it a shot for like 8 weeks and then compare photos. Keep things in mind like weight gained or lost during the 8 weeks too as bf will play a role in the visual. Like if you bulk for 8 weeks your delts might get bigger but the shape probably won't change, or if you did it while dieting you would probably see improvement in shape but obviously your not going to get bigger while dieting. Hang out around maintenance calories or a slight deficit. But I wouldn't go into a bulk or a hard cut. After 8 weeks or so if your weight is roughly the same or slightly less and you see improvement your heading in the right direction.

Nice tats, can you post a side shot of your left arm (or both) the arm that's not holding the camera looks pretty interesting and cool

 

[PegLeg_72]

Give it a shot for like 8 weeks and then compare photos. Keep things in mind like weight gained or lost during the 8 weeks too as bf will play a role in the visual. Like if you bulk for 8 weeks your delts might get bigger but the shape probably won't change, or if you did it while dieting you would probably see improvement in shape but obviously your not going to get bigger while dieting. Hang out around maintenance calories or a slight deficit. But I wouldn't go into a bulk or a hard cut. After 8 weeks or so if your weight is roughly the same or slightly less and you see improvement your heading in the right direction.

Nice tats, can you post a side shot of your left arm (or both) the arm that's not holding the camera looks pretty interesting and cool

Thanks man. Yea I’m gonna give it all a try and go from there. Here is a Oates of my sleeve at least a little better one. It’s kind of a mosh mash of color realism. Space and ocean type stuff. I’m weird when it comes to tattoos so I love off the wall stuff.

 

[SweetLou321]

I delts twice a week. I include an overhead press once a week, then hit side and rear delts twice a week. One session I hit side and rear delts with a lengthened bias resistance profile and the other time with a more traditional resistance profile, which tends to be shortened bias for most moves.

Something like:

D1
Standing Press
Cable behind the back side raises with cable at wrist height at bottom (lengthened bias)
Cable rear delts raises with peak resistance at the stretch (lengthened bias)

D2
DB Side Raises
Rope Facepulls

 

[GreenMachineX]

Traps, delts and upper back seem to grow faster then other body parts on cycle. I'm always on testosterone to be fair. But I was also on testosterone in the before and the after picture. The results were probably over the course of a year still. It definitely wasn't something I did in a month or 2

Those results were in a year?!

What was the test dose? And same dose throughout?