Exercises for Deltoid Size/Growth

[jimjim83]

couldn't agree more jimjim, i think form is of the upmost priority when it comes to isolating the delts. i know too many guys that power clean there db raises lol.

Agree 100% bro. I think this is the case for every single body part. Unless you are gentically gifted in certain body parts, form should always come before the weight being thrown around. Eg BB Rowing 140kg is stupid IMO, unless your Branch Warren ofcoarse

IMO opinion you have text book form and effective form.

Watch branch train he doesnt have any form apart from the wrong form. Still it works for him.

[farrout]

Do timed handstand holds against a wall working up to sets of 3 mins. When you can do 3 minute holds, start trying to do handstand pushups.

[jimjim83]

Do timed handstand holds against a wall working up to sets of 3 mins. When you can do 3 minute holds, starting trying to do handstand pushups.

bahahaha your taking the piss right

[farrout]

No, I'm serious.

[jimjim83]

No, I'm serious.

:-s

[train hard]

form is overrated when it comes to side laterals reverse flys etc etc i bet that is going to upset a few of use :grin:

[jimjim83]

form is overrated when it comes to side laterals reverse flys etc etc i bet that is going to upset a few of use :grin:

So you would rather swing the weight up than use proper form? Some times form is over rated say your doing heavy curls a bit of swing to get it going but for shoulders? I use to go heavy with average form but since cutting back the weight and really focusing on shoulders lifting the weight rather than momentum Ive had good results.

Each to their own.

[train hard]

form is overrated when it comes to side laterals reverse flys etc etc i bet that is going to upset a few of use :grin:

So you would rather swing the weight up than use proper form? Some times form is over rated say your doing heavy curls a bit of swing to get it going but for shoulders? I use to go heavy with average form but since cutting back the weight and really focusing on shoulders lifting the weight rather than momentum Ive had good results.

Each to their own.

i definately don,t promote using shit form just to move more weight but everyone has to find there own perfect balance between good form and making the exercise as effective as possible keeping the body perfectly stiff and just moving the arms is not the most effective way for me same gos for curls as you mentioned above

[trainlikeafreak]

form is overrated when it comes to side laterals reverse flys etc etc i bet that is going to upset a few of use :grin:

So you would rather swing the weight up than use proper form? Some times form is over rated say your doing heavy curls a bit of swing to get it going but for shoulders? I use to go heavy with average form but since cutting back the weight and really focusing on shoulders lifting the weight rather than momentum Ive had good results.

Each to their own.

i definately don,t promote using shit form just to move more weight but everyone has to find there own perfect balance between good form and making the exercise as effective as possible keeping the body perfectly stiff and just moving the arms is not the most effective way for me same gos for curls as you mentioned above

What you need to do is ask yourself what muscle you are trying to work. By swinging you are going to lift heavier but you are going to be using muscles that are not supposed to be involved. Watch Dorian Yates train, he uses very good form and emphasizes working the muscle properly. Leave your ego at the door for a few months and instead of using momentum, use the correct muscle, you will be amazed by what you get out of it.

[train hard]

lol dorian does not stand there perfectly stiff when he does his side laterals watch him in his prime lol

anyway what you need to do is find out what works best for you has nothing to do with ego ill save that for the big compounds where i use perfect form and probably lift twice as much as you

each to there own

[Defkid]

form is overrated when it comes to side laterals reverse flys etc etc i bet that is going to upset a few of use :grin:

So you would rather swing the weight up than use proper form? Some times form is over rated say your doing heavy curls a bit of swing to get it going but for shoulders? I use to go heavy with average form but since cutting back the weight and really focusing on shoulders lifting the weight rather than momentum Ive had good results.

Each to their own.

Fully agree with JJ I used to use heavy weights and swing and it would just load up my lower back, I backed off the weight really focused on isolating the shouldar and really made sure on the decline I stalled it, so there was constant tension on the delt. Alot more effective also i tend not to have big rests when doing shouldars keep the burn flowing. :evil:

for BB press whats the better press behind the head or in front?

[jimjim83]

form is overrated when it comes to side laterals reverse flys etc etc i bet that is going to upset a few of use :grin:

So you would rather swing the weight up than use proper form? Some times form is over rated say your doing heavy curls a bit of swing to get it going but for shoulders? I use to go heavy with average form but since cutting back the weight and really focusing on shoulders lifting the weight rather than momentum Ive had good results.

Each to their own.

Fully agree with JJ I used to use heavy weights and swing and it would just load up my lower back, I backed off the weight really focused on isolating the shouldar and really made sure on the decline I stalled it, so there was constant tension on the delt. Alot more effective also i tend not to have big rests when doing shouldars keep the burn flowing. :evil:

for BB press whats the better press behind the head or in front?

Just change it up for each set, one set infront on set behind after 6 sets your delts will be screaming :twisted: or go front back front back during the set.

[trainlikeafreak]

ill save that for the big compounds where i use perfect form and probably lift twice as much as you

each to there own

No need for that. Don't be a fuckwit all your life

[musclenz]

15 posts & 400 views & nobody has mentioned REAR DELTS The three delt heads (Yes there are 3) should be isolated & targeted for maximum growth. Try starting you shoulder training with Seated rear delt flys & maybe some reverse pec flys. The rear delt is normally the most under trained head in the shoulder & to achieve maximum shoulder potential & symmetry this should be hammered out on most shoulder days along with Terres Maj/Minor, Rhomboids, Infraspinatus although these are upper back muscles they compliment the shoulder tie ins & look. There is obviously a place for all pressing movements but these should not be the only shoulder work you do IMO.

[tomsammce]

ill save that for the big compounds where i use perfect form and probably lift twice as much as you

each to there own

No need for that. Don't be a fuckwit all your life

hahaha truth hurts.

[Luigi]

15 posts & 400 views & nobody has mentioned REAR DELTS The three delt heads along with Terres Maj/Minor, Rhomboids, Infraspinatus .

yea did rear delts yesterday for the first time in 3 weeks they always seem to get neglected but something i want to focus on.

and those other 3 body parts i dunno what they are could someone explain and give exercises which target them ?

thanks

[HarryB]

15 posts & 400 views & nobody has mentioned REAR DELTS The three delt heads along with Terres Maj/Minor, Rhomboids, Infraspinatus .

yea did rear delts yesterday for the first time in 3 weeks they always seem to get neglected but something i want to focus on.

and those other 3 body parts i dunno what they are could someone explain and give exercises which target them ?

thanks

Ummm the question was really in relation to overhead pressing hence no one really talking about the specifics of rear delt training or rotator cuff etc etc etc

[Bobsta]

^ this, rear delts are a big part of the equation but like Harry said, SM's original Q was wether overhead pressing was effective or not

[trainlikeafreak]

Bobsta, you look fucking sick in your pic. lol

[samoan_muscle]

Thanks guys for posting up all your routines...somewhat interesting but not what the original post was asking as Bobsta said above, thanks.

Tom - yeah mate I know what you mean. I developed a fair bit of scar tissue which added size to them no doubt. It was when I read somewhere that too much scar tissue can hinder muscle growth (could be complete bullshit) that i backed off. Now days I only hit quads and glutes.

Harry - I guess the next question would be, if your hitting your front delts fairly hard on chest days (and mine get pretty pumped and sore) is there any point hammering them again on delt days? Do the standard overhead presses target side deltoids as much as front?

I think most would agree that Side then rear delts are harder to develop than front?

Musclenz: I try to train rear delts twice a week. After back and on delt days. I use fairly light weights and do a couple hundred reps.

New question: are behind the neck presses something alot of you big boys do for rears?

I've done it from time to time but its never really been a mainstay in my training routine.

[mike27]

bent rev fly with db's

rev pec dec machine

[Riccardo]

I find that hitting the rear delts hard really rounds off the shoulder and what you could mistake for lack of development of the middle delt could just be lack of development of the rear. I am also curious about this topic as big delts really separate bodybuilders from the average gym junkie.

Wouldn't call myself a "big boy" but when I do behind the neck presses I do really feel it in the rear delts and try to make it more of a high rep exercise.

Out of interest how many working sets do you bigger boys do when overhead pressing? Lately Ive been doing just the one to failure and have found that quite effective. I also feel better pump in the mid delt when bringing side laterals to my sides and not in front of my body.

[musclenz]

15 posts & 400 views & nobody has mentioned REAR DELTS The three delt heads along with Terres Maj/Minor, Rhomboids, Infraspinatus .

yea did rear delts yesterday for the first time in 3 weeks they always seem to get neglected but something i want to focus on.

and those other 3 body parts i dunno what they are could someone explain and give exercises which target them ?

thanks

Ummm the question was really in relation to overhead pressing hence no one really talking about the specifics of rear delt training or rotator cuff etc etc etc

Sorry my Bad. Just really looked at the Subject Heading : Exercises for Deltoid Size/Growth. Keep on Pressing fellas....at least your Front Delts will grow

[Mike Zero]

If your triceps dominate in the movement then pre exhaust.

Could also use a tight sleeve or a light wrap to support the tricep, that's on my list ov things to try. Dumbbell shoulder presses hit my shoulders pretty hard but seem to be somewhat limited by my triceps, especially after the first working set as they seem to burn out a lot faster than delts. A bit ov tricep support wouldn't go astray with helping to overload the shoulders.

[nate225]

Keen to hear others opinions on how beneficial the Dumbell/Barbell Shoulder Press is for Deltoid growth/stimulation.

Does this exercise really target the Deltoid head as originally thought?

Are we better off just doing various types of Lateral Raises and hundreds of them for a shoulder workout?

Generally I do one or the other on shoulders day and the rest is made up of Lateral Raises, and Bent Over Lat Raise / face pull / dizenso rows / band pullaparts etc for rear delts.

My reasoning is that we press enough as PLers/BBers on chest & tricep days, hence little value in just adding to the wear n tear by pressing too much on delt days. Lat raises along with pressing for width.

Lots of rear delt work supports all the pressing by not allowing imbalances. And of course rotator cuff training as insurance.

Just my thoughts.

Nate